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

BEST WITHOUT INJURIES

Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.

LOAD MANAGEMENT

Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.

THE YOUNG ATHLETE

For young athletes, adolescence is a time of many changes, both physically and mentally. It is during this period that we grow and develop, which is why it is important to be patient and understand that this phase is about building a solid foundation—not about being the best right now. Training habits that emphasize gradual progression, enjoyment, and versatility will lay the groundwork for a long, fun, and rewarding career in sports. By focusing on mastery and development, one can experience continuous progress and joy in sports in the future. You can read more about growth and maturation in young athletes under "Nice to Know" on the homepage.

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.

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.

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

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