Spring Break Report

Today we didn't sail, but we went to the gym and did a fitness test.  That consisted of timing and measuring their fitness in a few ways: cardivascular fitness, power, upper body strength, core strength, quad strength/endurance, and flexibility. 

The test measured their time to run 1.5 miles, the number of "box hops" they could do in 80 seconds (a 'box hop' is jumping back and forth over an aerobic step, or, in today's case, a 5" diameter foam tube), the number of pull-ups they could do (inverted rows for the women), the number of push ups in 80 seconds, the number of crunches in 80 seconds, the length of time they could stay holding a plank position (stiff body, toes and forearms on floor), the length they could do a wall sit holding a 10 lb weight, and the number of inches past their toes they could stretch their fingers. 

Tonight's talk included grading their fit test results and prescribing some ways they can get better in the areas they want to improve in.  And I made a poster of "Attributes of Great Athletes," which the highest scoring fit test person gets for his room, and which we discussed at tonight's talk.  I don't remember where I got these -- a coaching or sports psychology book, I'm sure, but I forget which. 

The point I made was that my goal for this spring break is that they come away from this week knowing how to get better WITHOUT ME.  I want them to have habits of self-monitoring, measuring, goal-setting, reviewing, asking for help, and learning that operate whether they have someone watching and critiquing them or not.  To that end, I've given people fitness training partners and speed tuning partners on the water.  And of course, in every boat there are two people.  So there's always someone to talk to about how something went, what you might do to improve it, etc. 

The attributes of great athletes:

Psychological self direction -- self disciplined, self-reliant, self-motivated

Determination -- does everything possible to reach a goal.

Organization -- sets priorities, then follows requirements to the letter.

Concentration on task -- focuses mind on most immediately relevant cues

Relaxed state of mind during performance -- to be relaxed, athletes prepare a precompetition plan (gear, preparation, rituals, set-up), a competition focus plan (checklist for pre-start, start, upwind, etc.) and a refocusing plan (how to get back on track when a setback, distraction, or error happens).

Comments

[Dan]

Sherry, you rock.

Sounds like you're helping them for the other parts of their life, outside sailing, as well as helping them become better sailors.

[bill]

Better send some tips to your fellow coach Roy Williams -- Patriots over Tarheels! Wow!

[Carol Anne]

Something that really resonates with me right now, as a beginning racing sailor, is the concept of being able to race and accomplish things without relying on the coach to make all of the decisions and take care of everything.

Here in New Mexico, two sailing clubs have been working on putting together teams for the Adams Cup, the U.S. women's sailing championship. A whole lot of us are new to racing, although most of us do have at least some sailing knowledge. But even those who have raced have usually raced in the shadow of husbands or boyfriends and therefore haven't learned independendent decision-making.

The original plan was that we would have coaches on our boats through March, but that in April, we would be on our own, in preparation for the quarterfinals the first weekend of May.

Then the folks in charge of running the semifinals in Texas scheduled them for May 5-6, instead of the usual June or July date. That meant the quarterfinals had to be moved up to April 21-22. Crunch time.

And then many of the women haven't been learning as fast as the folks planning the team effort had hoped. A large part of that has been that only a few have been attending most of the practice sessions. Most of the rest have been showing up sometimes, but not consistently.

So now, as far as I can tell, there isn't any plan to wean teams off their coaches before the Adams Cup races begin.

I will have to admit, the idea of sailing, especially in a race, without a coach on board to help is frightening. But the idea of the Adams Cup quarterfinals being my first races without a coach is even more terrifying. I am going to be looking to my coaches for a whole lot, because I have a whole lot to learn. But I also know I have to sail on my own, so beyond a certain point, I don't want them to be with me.

I'm learning to fly; when the fledgling leaves the nest, it has to spread its wings and trust its own ability.

It's also terrifying.

[Tillerman]

Thanks for posting about your coaching work in Florida. I know you said originally that you were reluctant to write about coaching but I'm glad you're finding a way to do it without violating the confidentiality and trust of your team in you.

As a racing sailor I find this kind of insight extremely valuable - and I'm sure I'm not the only one. Looking forward to me more on this theme.