Resetting the Stroke: How to Rebuild Rowing Technique After Summer Break

After a summer away from the boathouse, it's common for rowers—whether novices or seasoned athletes—to return with a bit of rust in their stroke. Time off can lead to the re-emergence of old habits or the development of new ones that compromise efficiency and performance. But early fall is the perfect opportunity to reset, refocus, and rebuild your technique.

As a sports medicine physician who works closely with rowers and coaches, I’ve seen how intentional early-season training can set the tone for a successful and injury-free season. Here are key strategies to help you reestablish your technical foundation and reinforce proper mechanics as you return to the water.

1. Start with the Basics: Rebuild from the Catch

Fall is not the time to focus on speed—it’s the time to rebuild the sequence. Return to fundamentals by breaking down the stroke into its core phases: catch, drive, finish, and recovery. Use drills like pause drills, reverse pick drills, and arms-only rowing to isolate movement patterns and rebuild control. Emphasizing the catch position helps re-train the connection between your blade and the water and reestablishes the rhythm for the rest of the stroke.

2. Address Summer Habits Head-On

Many rowers come back with subtle changes in their stroke due to inconsistent training or cross-training that didn’t reinforce rowing-specific mechanics. Common issues include:

• Over-compression at the catch

• Early arm bend during the drive

• Rushed recovery

• Slouched posture and poor scapular control

Video analysis—especially side and rear angles—can reveal these inefficiencies. Early identification allows for timely correction before these patterns become harder to break later in the season.

3. Reinforce Postural Awareness

Rowing is a sport of posture. Summer inactivity or different training styles can lead to deconditioning of the core, glutes, and scapular stabilizers. Rebuilding technical form must go hand-in-hand with postural strength. Incorporate land-based exercises such as:

• Dead bugs

• Planks with scapular protraction

• Hip bridges

• Banded rows

These not only support a strong posture during the drive but also protect against lower back and shoulder injuries.

4. Use Progressions to Reintegrate Full Stroke Power

Jumping straight back into high-volume rowing increases the risk of reinforcing poor form under fatigue. Start with shorter pieces at moderate rates, focusing on precision over pressure. As the stroke becomes more consistent, gradually increase intensity and stroke rate. Use the ergometer as a diagnostic tool, not just a conditioning machine—it's invaluable for isolating timing, force application, and sequencing.

5. Make Drills Part of Every Session

Early-season training should integrate drills into warm-ups, cooldowns, and steady-state rows. Effective options include:

• Cut-the-cake drill (for body swing timing)

• Pause at body-over (to refine recovery sequencing)

• Feet-out rowing (to promote clean finishes)

The key is consistency. Short, focused drill segments reinforce good habits and promote long-term neuromuscular adaptations.

Final Thoughts

The start of a new season is the ideal time to take a step back and reset your stroke. By revisiting technical fundamentals, identifying and correcting bad habits, and integrating focused drills, rowers can build a solid base for speed and efficiency in the months ahead.

If you’re a rower or coach interested in technical evaluations, movement screens, or sports-specific physical therapy, Contact Princeton Sports and Family Medicine, P.C., at our Lawrenceville office. Book an appointment online or call us directly to schedule your visit today.

Author

Peter Wenger, MD Peter C. Wenger, MD, is an orthopedic and non-operative sports injury specialist at Princeton Sports and Family Medicine, P.C., in Lawrenceville, New Jersey. He is board certified in both family medicine and sports medicine. Dr. Wenger brings a unique approach to sports medicine care with his comprehensive understanding of family medicine, sports medicine, and surgery. As a multisport athlete himself, he understands a patient’s desire to safely return to their sport.