Exercise is the key to good performance

Performing injury prevention exercises will minimize risk of injury, but also help you become a better athlete.

Rowing

A STRONG BODY IS CAPABLE OF MORE

The exercise program below is created in collaboration with the staff responsible for technique and motor skills training at the Norwegian Olympic Sports Centre. The purpose of the exercises is to develop the physical requirements needed to become a better rower.

LOAD MANAGEMENT IS IMPORTANT

The body is very resilient, but if you increase your training loads too rapidly, it does not always have time to adapt and this may result in injury. Be aware of this when you structure your training. It is smart to contact someone with experience in load management.

Exercises

Level 1 Level 2 Level 3

  • Level 1

    10 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    9 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    8 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

    • Play video
      Supine leg cross
      2–3 x 6–8 repetitions
    • Play video
      Prone leg cross
      2–3 x 6–8 repetitions
    • Play video
      The elephant
      2–3 x 6–8 repetitions
    • Play video
      Gluteal stretch
      4 x 8 repetitions for 3–4 seconds each
    • Play video
      Pelvic control with leg drive
      2–3 x 6–8 repetitions
    • Play video
      Thread the needle
      2–3 x 6–8 repetitions
    • Play video
      Exercise ball rowing
      2–3 x 8–16 repetitions
    • Play video
      Single-leg squat with forward bend
      2–3 x 8–16 repetitions
Level 1 Level 2 Level 3

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