The Rowing Sprint Start
The sprint start is 5 modified strokes to quickly get the flywheel spinning fast and get your split down rapidly before you settle in to your normal power strokes. This is going to give you good results on many rowing pieces but especially interval work where you are repeatedly restarting the flywheel for every period of work. Being able to quickly get to your working pace will improve your overall result.
There is no lay-back on the 5 strokes of the sprint start which means your torso won’t swing back past the 12 o’clock position. The other change is the amount of knee compression (how much you bend your knees) used to initiate your drive.
The sequence is as follows:
3/4 stroke
1/2 stroke
3/4 stroke
Full Stroke
Full Stroke
Remember there’s no lay-back here and you’re changing how far up the slide you travel. Watch the video below to get an idea of the positions. Thanks to Shane Farmer for the video. You can follow him on instagram.