FINAL MENTAL PREPARATION “CREATING A BLUE PRINT FOR SUCCESS” JOS DECEMBER 2011

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”

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 Fitness Performance

Elements of Performance 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 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: 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 t ake 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