1. High Knees Paddle (Warm-Up Stroke)
Paddle at 50–60% effort with exaggerated body movement.
Focus on engaging core and leg drive.
Duration: 2–3 minutes
2. Catch & Release Drill
Paddle with emphasis on the catch phase only (no full stroke).
Helps activate shoulders and refine entry technique.
Duration: 2 sets of 1 minute
3. Short Burst Sprints
5 strokes at 90% effort, then 10 strokes easy.
Repeat 4–6 times.
4. Seat Change Simulation
Practice quick transitions or simulated seat swaps (if relevant).
Builds coordination and readiness
Activates fast twitch muscles and sharpens reaction time.
5. Timing Sync Drill
Paddle at low intensity focusing only on timing with the caller or stroker.
Great for mental activation and team rhythm.
6. Power 10s
10 strokes at full power, then rest for 30 seconds.
Repeat 3–5 times.
Activates full-body coordination and race-start readiness.
