FINAL MENTAL PREPARATION“CREATING A BLUE PRINT

FOR SUCCESS”

JOS DECEMBER 2011

gluckman.larry@gmail.com

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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”

• 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 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