Exercise · Warm-up

Pick Drill

Build from arms-only to full slide in stages. Teaches sequencing and clean catches while you practise clear, timed calls.

Start at arms only: crew row with arms only; call 'arms only' and keep rate low (18–20).
Add body: call 'add body' so they swing from the hips; keep arms and body in time.
Half slide: call 'half slide' so they come halfway up the slide; maintain rhythm.
Three-quarter slide: call 'three-quarter slide' so they come to three-quarter slide.
Full slide: call 'full slide' and build to full length; keep the same rhythm and connection.
Row full: call 'row' or 'full pressure' once sequencing is clean; maintain ratio and timing.

Call the add-ons on the same stroke (e.g. 'add body … now') so the boat stays in time.
If the boat feels rushed or heavy, drop back a stage rather than pushing the rate up.