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Joint Mobility in Rowers
Jonathan Jenkins
Washington College
Head Strength and Conditioning Coach
What’s the Secret?
Muscle Isolation?
Circuit Training?
Body Weight Exercises?
Power Training?
Where S&C is Heading
Movement Approach
Joint-by-Joint Approach
Mobile, Stable, Mobile, Stable, Mobile
Shoulders: Stable
T-Spine: Mobile
Lumbar: Stable
Hips: Mobile
Knees: Stable
Ankles: Mobile
• Ankle loses mobility = knees suffers
• Hip loses mobility = lumbar suffers
• T-Spine loses mobility = shoulders suffer
Rowers L5 and S1
Increased Ankle and Hip Mobility for
Greater flexibility down the slide
Optimal leg angle coming into the catch
Greater overall lumbar spine stability
Less likely to shoot your tail
Less likely to overextend back at finish
What to do?
• Proper warm-up
– Foam Roll
• TFL, Glutes, IT Band, T-Spine, Lats
– Hip/Hamstring/Quad Stretches
– Overhead Dowel Squats
– Squat Holds
– Unilateral vs. Bilateral Exercises (single leg/arm vs.
two leg/arm)
– Supine vs. Prone Exercises (stomach vs. back)
Every Athlete is Different!
Val DiLisi
Ashley Myles
Key Takeaways
All rowers need a proper warm-up protocol
Don’t be sucked into the fads
Stress proper technique
Recognize and stop poor technique
You need as much strength as you do mobility
What We Do
September: Instruction, development
October: Building strength
November: Building strength
December: Building strength
February – Mid-March: Hit our peak strength levels
Mid-March-Mid April: De-load, higher load, low volume,
promote power
Mid-April: Increased mobility, flexibility protocols, lighter
weights, short circuits promoting muscular endurance
May: National Championships
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