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Rowing at Home Training Plans


Our traditional start-of-season assessments will look a little different this year. We will be focusing on athleticism and fundamental skills that will make you a stronger, better rowers.

Read the Ready for September letter here: Ready for September 2020

The assessments we will be doing are listed on the document below and if you scroll down the page you will find training tips and links to work-outs that will help you get Ready for September. Don’t forget to have some ‘downtime’ too. We have no fixtures planned for a while so everything you do in the summer holiday is to prepare for the new season and getting back on the water. Have FUN!

Start of Season Assessments – September 2020

Start of Season Assessments


Rowing at home training plans

Ready for September?

Everything you need to prepare for September Assessments is below. 


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


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

Intermediate: Intermediate flexibility for rowers

Advanced: Advanced flexibility for rowers



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 

Summer Holiday Ergo Plan Summer holiday ergo training