November 16th & 23rd 15-18
Jönköping Roddarnas
Most rowers think back pain just comes with the sport.
But it doesn’t have to.
Injury-Proof Rowing is a hands-on, two-session course built to help you understand your body, activate the right muscles, and finally leave chronic aches behind. Whether you’re a seasoned rower or just getting started, this course will teach you how to train smarter, recover faster, and enjoy rowing for years to come.
What You’ll Learn
Over two focused sessions, you’ll learn how to:
How to activate the right muscles: Learn how to switch on the key muscle groups that drive your stroke so every pull feels stronger and more efficient.
How to improve mobility: Increase your range of motion in the hips, shoulders, and spine to move smoothly and row with greater ease and flow.
How to use the foam roller and the massage ball: Discover simple yet effective methods to release tension, speed up recovery, and keep your body ready for the next workout.
Rowing Specific Prevention exercises: Identify weak links and movement faults early, and build stability to keep your body resilient through every session.
Who It’s For
If you’ve ever had to skip training because something hurt, this course is for you.
Rowers dealing with tightness, pain, or recurring injuries
Masters athletes who want to stay healthy and strong
Anyone who wants to row more efficiently, and for longer
My story
Hi, I’m Zsófia Kozák, your rowing coach and rehabilitation trainer.
After more than a decade in the sport, I’ve learned one simple truth:
If you take care of your body, it will take care of your performance.
There were seasons when I spent more time at the physiotherapist than in the boat — not because I wasn’t training hard, but because I didn’t know how to recover properly.
That’s why I created this course: to teach what don't t have time for on training sessions — how to move better, recover faster, and row pain-free so you can keep doing what you love for years to come.
Pricing
Every participant will receive a printed guide with detailed exercise instructions, making it easy to continue practicing at home.
Foam rolling & massage ball use (November 16th 15-18): 450kr
Activation & Prevention exercises (November 23rd 15-18): 450kr
Brand new equipment: 395 kr (includes a foam roller, massage ball and resistance band)
FULL COURSE: 800 kr
Ready to Row Pain-Free?
Join the Injury-Proof Rowing course and learn the tools that every rower should know.
Spots are limited — reserve yours today.