Rowing at Home Training Plans


Skipping is one of the best exercises for ANY sport. It's particularly good for rowers:

  • Skipping builds cardio-vascular fitness 
  • Jumping for 10 minutes = running a mile in 8 minutes
  • It's a full body work-out - so is rowing
  • Skipping improves coordination, stamina and concentration - you need all of these for rowing
  • You can go at your own pace - stop when you need to, carry on when you want

All you need is a pair of trainers and a rope. 

Click here for tips on finding the right rope for you, basic skills, tricks and workouts: Skipping Work Outs for Rowers.pdf


Rowing requires you to scrunch up into a tight squat, while sitting down, and then applying as much power as possible. You need to be flexible, especially around your hips, to avoid you rowing with a bent (weak) back which will then make you prone to injury. Work on being more flexible - everyday! Check out these worksheets. J14 and J15s should work on the Basic Workouts. J16s and above - your should be able to do the intermediate and advanced exercises. If you can't then go back to the basic ones and work up. 

Basic: Basic Flexibility Exercises for Rowers.pdf

Intermediate: Intermediate flexibility for rowers.pdf

Advanced: Advanced flexibility for rowers.pdf


British Rowing has produced a series of core work-outs to strengthen parts of the rowers' body that often get injured. Work on these and you will see the benefits on the water and the indoor rowing machine.

Pilates Sheet 1.

Pilates Sheet 2.

Pilates Sheet 3.

Pilates Sheet 4.


Before you start, read this helpful advice from the GB Rowing team about preventing injury at home. It's important!

GBRT Caversham Catch - Ergo Health Juniors.pdf