Tips, advice and discussion from Marlene Royle and Rebecca Caroe.

- Improving the connection of your feet to the boat

- Soft tissue work (massage) and mobility

- running a weekend camp

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Timestamps CONTENT From this show

07:00 This Past Week - what we do to advocate for masters rowing.

Save the Date! We are hosting a webinar on 18 - 20th May focused on Racing Starts. Watch out for our newsletter for details.

16:30 Improving foot connection in the boat.

Mobility and flexibility is important

Foot arch and fascia are stretched.

Reflexology - total body effect.

On the erg you can massage your feet yourself.

20:00 Flushing your calf muscles with a rolling pin

Habit stacking - a useful skill for rowing lifestyle

22:30 Gripping with your toes inside your rowing shoes to add engagement at the catch

Add pressure on the feet at the catch and the palm of your hand.

24:30 Put your foot on a towel on the floor. Grip it to crunch it up with your toes.

This is a plantar fasciitis exercise.

Rock your hips to flex your toes.

34:00 Running a weekend camp at your club

A little extra focus

Video review

Spend time with your colleagues

Kick off on Friday night with a pot luck supper - everyone brings a plate of food.

Guest coach with a technique focus.

42:00 Drills to focus on

Video angle to shoot from for good rowing video analysis.

Improve the drills as a focus for the whole weekend.