Exercise Library
Exercise · Warm-up
Pause Drill
Pause at different points of the stroke to improve balance and blade control. Use clear calls so the crew pauses together.
Overview
- Category
- Warm-up
- Duration
- 5–8 min
- Equipment
- Cox box, eight
Related exercises
Instructions
- Explain the drill: 'We'll pause at [hands away / body over / front stops / back turn] on my call.'
- Call 'pause': give one clear call (e.g. 'And … pause') so everyone stops on the same stroke.
- Hold for 2–3 seconds: keep the boat set; call 'ready' then 'row' to continue.
- Repeat at different points: hands away, body over, front stops, back turn.
- Vary the pause: try every 3rd stroke or random strokes so they listen for the call.
Tips
- Call 'pause' a stroke before so the crew can prepare; avoid shouting at the last second.
- If the boat dips or loses set, shorten the hold and get them rowing again smoothly.