Plyometrics in Rowing to the average Joe might not seem like a big deal, or worth the time. I would argue they are very important. Now that beach sprint rowing is an Olympic event, more river rowers will take to beach sprint rowing for the chance to represent their country. While many may think rowing alone will get them through, neglecting the most plyometric activity will be to their detriment.
What are Plyometrics?
Maximum velocity sprinting is the most plyometric activity an athlete can do. Add sand and the sea into the mix and you have a higher level of difficulty to reach max velocity compared to an athletic running track. So what are plyometrics?
Plyometrics are fast bouncing or jumping movements that have a short contact duration between the foot and the ground. Typically this "short" contact time is also described as fast plyometric - less than 200miliseconds. There are a vast amount of books and resources available to you to learn more about plyometrics and the physiology behind them - this is not a physiology lesson.
Compared to fast plyometrics, slow plyometrics are also used in training - more than 200miliseconds of ground contact. Looking at the rowing stroke we can classify the stroke as slow plyometric, even at high rates. Technically we are not jumping or bouncing in the boat, but there is a change of direction between phases (drive and recovery).
To Plyo or not to Plyo
From my perspecitve, I am a fan of including plyometrics in rowers' training programs. Here are some reasons why:
- Performance enhancement - even if I only get 2% improvement from plyos, it's 2% I would like my athlete to have rather than the competition
- Tendon and ligament strength - plyos can enhance the tensile strength of ligaments and tendons around the ankle and knee joints
- Monotenous training - plyos can be a welcome break from the reptitive nature of rowing
- Power development - P = F x V. Plyos help develop the velocity profile of athletes
Implementation
If you decide to introduce plyos, find a good source with tried and tested methods. Some people use rules like lifting 1.5 x bodyweight in the back squat as a prerequisite for plyos. Im not convinced this is always neccessary and may come down to the age group, or training age. As a starting point I like to introduce landing mechanics early on and from there teach people how to jump. The methods I use are tried and tested by Lachlan Wilmot down in Australia and I have found them to very adaptable and effective. Others have their own approach but for the most part, they are all science or evidence based approaches backed up by a heck of a lot of experience.
Full Circle
Coming back to our beach sprinter, I have no doubt that a dual rowing competitor (beach and river) will have an extra edge on the competition using plyometrics to increase the sprint velocity, and running mechanics on the beach. If you would like my help getting ready for the 2028 Olympics in LA, please get in touch with me so you can achieve your desired goals.