Progression of exercise programming for school age rowers should consider the technical requirements of rowing and the athlete`s physical readiness. Rowing is a popular sport for school aged athletes. However, a potential concern is that these rowers may be at an increased risk of low back pain due to the high training demands. The purpose of this article is to describe a methodology for strength and conditioning (S&C) programming that supports improvements in rowing technique, reduces the risk of injury and aligns with long term athlete development models. Key components of the rowing stroke such as stroke length and boat run are discussed in relation to how these technical aspects can be enhanced by appropriate exercise prescription. Recommendations and example S&C programs are provided for younger and older school age rowers. The suggestions in this article combined with an improved understanding of rowing technique may assist a S&C coach in the development of more robust and powerful rowers.
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