Transcript FINAL MENTAL PREPARATION “CREATING A BLUEPRINT FOR …

FINAL MENTAL PREPARATION
“CREATING A BLUE PRINT
FOR SUCCESS”
JOS DECEMBER 2011
[email protected]
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The process:
• Begins after the last spring race for the next
year.
• With the captains for the next year develop
the mantra
• “Nothing works unless we do!”
• “ Just one way… The ___________Way”
• “Any time, any place any where”
•“Crew is just werc”
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Post the fall schedule and performance qualification
to make certain crews
Create the summer expectations
Aspirations -----------------------------Results
PERSEVERANCE
Desire
----------------------------- Achieving
• Where intention goes
• Energy Grows
• Results Flow
• Identity elements of racing which can be
practiced through every element of the
training plan.
• Establish a theme of preparation
– Process not result
– Focus on your lane
– Practices is where it happens
– Leave it on the water or when you shelve
the boat
Per Olf Astrand/Kaare Rodal, TextBook of Work Physiology, 1970
Performance
Fitness
Elements of Performance
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Under Coach’s Control
Training
Technique
Race Readiness/Plan
Equipment
Choice/Readiness
Psychological Development
of Individuals/Crew
Selection of Crew
Daily Workout Plan
Information about Nutrition
Some Health/Injury
Race Day Coaching
Competition Logistics
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Uncontrollable
Conditions
Weather
Officials
Opponent’s Willingness to
Race
Past Results (ignore/leverage)
Athletes Ability (genetics)
Some Health/Injury
Luck
Know your athletes
Understand your league and
competition.
Effective and efficient practice formats
• Pre and post activities
• A review of what is going to happen
• Scripting practices
• Technical elements of practice
• Stopping and starting
• Technical pressure
• Seamless transitions from drill to drill
• Holding the rate-then do whatever it takes- never
take the bit out of the horse’s mouth
• Practice “what ifs”
Practice racing on land
• Ergo Race Planning leads to on the water
race plan:
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3x5 card with plan, explore ways to break down the race
3 x 2 min, 2 x 750 plus last 500m, 3,2,1 min, 4 x 500m
slide (1x-4x) or tandem rowing (port and starboard)
have crews establish race plan and give you 3x5 card
Creating an atmosphere of personal
obligation to our sport
• An expectation of excellence
• Striving to become the best oarsman/woman
not rower they can be
• The best prepared coxswain not cox
• Our opponents expect our best
• A team decorum at regattas which exhibits
our expectations
• Be an observer at regular season races
to see how each team member
prepares for competition.
• Accommodate each person’s pre-race
preparation. (Henry’s peeing)
• Note how others respond
• Develop your own pre-race routine and
strategy.
• Have a check list to reduce your tension
• During each season discuss the best
practice concept.
• Our goal is to have one of those best
practices during a race.
Finally !
• It will not take a special effort
• It will only take what you have done before BEST PRACTICES
• It is only boat racing
• Enjoy the feeling of uncertainty
• Enjoy the process of performing
• Do not worry about the outcome
• It will take care of itself
•Good luck, Happy Holidays