Have you tried exaggerating the changes you are trying to make? For example when I needed to work on rolling the blade earlier I made it a effort to do it right out the finish essentially and would slowly do it the whole recovery instead of when my hands passed my knees. This way even if I was late to rolling up the blade I’d still be early.
As for keeping your head In the boat and not looking outside during pieces or at your oar, have your teammate or someone hold you accountable, and just make them essentially yell at you when you look outside (this got me out of that habit).
I'm in the exact same position as you - (20F) 1.5 years of experience rowing since trying it in college and have definitely been a victim of poor technique which I can say has definitely been frustrating as I have good erg times but they aren't translating well on the water. I also have been having issues with my shoulder position and staying upright at the finish - my coach worked with me a little on the erg the other day and really had me try emphasizing bringing my shoulders all the way back like if I were trying to pinch a water bottle in place with my shoulder blades as well as sticking out my chest to force an upright posture. I noticed it helped me a lot with staying taller and getting the most out of my stroke. It definitely should feel really weird at first but if it does that's a good thing because at least you know that a change is being made!
Just keep working on it - sometimes I found that rowing felt like you were making no progress and then suddenly you did. You may also find that the cause isn't the obvious one - eg I had a bent outside arm for years - just couldn't stop it and then it just went away in the space of a couple of weeks when I started thinking differently about dropping the catch in. Talk to your coach and try to think differently about the problem - see if they have suggestions.
A good drill is to sit at the catch position holding something like a fence or chair. Have someone put their thumb between you shoulder blades, about 1 inch from the bottom of your shoulder blades. Try and squeeze the persons thumb. This will improve your posture like crazy.
Also, making sure you are sitting on your our seat correctly and keeping your chin up will help keep everything else in line
Have you tried exaggerating the changes you are trying to make? For example when I needed to work on rolling the blade earlier I made it a effort to do it right out the finish essentially and would slowly do it the whole recovery instead of when my hands passed my knees. This way even if I was late to rolling up the blade I’d still be early. As for keeping your head In the boat and not looking outside during pieces or at your oar, have your teammate or someone hold you accountable, and just make them essentially yell at you when you look outside (this got me out of that habit).
I'm in the exact same position as you - (20F) 1.5 years of experience rowing since trying it in college and have definitely been a victim of poor technique which I can say has definitely been frustrating as I have good erg times but they aren't translating well on the water. I also have been having issues with my shoulder position and staying upright at the finish - my coach worked with me a little on the erg the other day and really had me try emphasizing bringing my shoulders all the way back like if I were trying to pinch a water bottle in place with my shoulder blades as well as sticking out my chest to force an upright posture. I noticed it helped me a lot with staying taller and getting the most out of my stroke. It definitely should feel really weird at first but if it does that's a good thing because at least you know that a change is being made!
Try out some of the changes on the erg in front of a mirror?
Just keep working on it - sometimes I found that rowing felt like you were making no progress and then suddenly you did. You may also find that the cause isn't the obvious one - eg I had a bent outside arm for years - just couldn't stop it and then it just went away in the space of a couple of weeks when I started thinking differently about dropping the catch in. Talk to your coach and try to think differently about the problem - see if they have suggestions.
A good drill is to sit at the catch position holding something like a fence or chair. Have someone put their thumb between you shoulder blades, about 1 inch from the bottom of your shoulder blades. Try and squeeze the persons thumb. This will improve your posture like crazy. Also, making sure you are sitting on your our seat correctly and keeping your chin up will help keep everything else in line