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Racing Skills Dinghy Program Instructing Guide Racing Skills INSTRUCTING GUIDE Dinghy Program Racing Skills INSTRUCTING GUIDE Dinghy Program Racing Skills Unit 1 Basic Fitness Nominal duration: 45 mins Unit Purpose Learning Outcomes The purpose of this unit is to introduce participants to basic fitness principles and At the completion of this unit, participants will be able to: training methods 1. Identify the need for physical fitness in the sport of Sailing 2. State three components of physical fitness Equipment/Teaching Aids 3. Perform four sailing stretches Display equipment which may include OHT, Whiteboard or other Nominal Content cues Group Organisation Suggested Learning Strategy Duration Teaching Aids 5 min Introduction Seated with access to OHT, Mini lecture using teaching aids teaching aids Whiteboard Relationship between physical fitness and mental agility 5 min Three components of fitness Seated with access to OHT, whiteboard Mini lecture using teaching aids teaching aids Flexibility Strength Endurance The importance of mental agility in sailing 5 min General fitness Seated with access to OHT, whiteboard Group brainstorm teaching aids Core Strength and Flexibility 25 min The Central Aim – Core Strength and Flexibility Seated with access to OHT, whiteboard Practical participation in activity teaching aids session Seven Super Stretches Amazing Abdominals 5 min Activity Review Seated with access to OHT, whiteboard Group questioning teaching aids 3 components of fitness 7 Super Stretches Amazing Abdominals INSTRUCTING GUIDE Dinghy Program Racing Skills INSTRUCTING GUIDE Dinghy Program Racing Skills Basic Fitness Fitness Basic Learning Strategies Unit 1 Basic Fitness INTRODUCTION Coach Note: Sailing is one of the few sports that requires both mental agility and high levels of physical fitness. Without a good physical fitness base, the athlete soon tires mentally and is unable to observe the environment effectively or make clear and intelligent decisions. Sailing also places ‘unnatural’ loads on the body - those not applied on a daily basis and there is a strong case for injury preventative activity to be undertaken as the basis of all physical training. Mini lecture using THE THREE COMPONENTS OF PHYSICAL FITNESS teaching aids The 3 basic components of physical fitness are Flexibility, Strength and Endurance Flexibility relates to the length of the muscles and the range of motion around the joints Flexible muscles are generally less susceptible to injury and because they allow a greater range of motion are often able to generate more power than inflexible muscles Strength is a measure of the forces the muscles can apply Muscles function to support joints and create movement Stronger muscles tend to fatigue more slowly than weaker muscles Endurance relates to aerobic capacity Aerobic capacity refers to the ability of your body to extract oxygen from the air you breathe and transport it throughout the body’s cells so that work can be performed A well developed aerobic capacity is important because it allows the body to perform at higher levels for extended periods and also allows the body to recover well from exercise. Mini lecture using GENERAL FITNESS TRAINING teaching aids Before training for sailing fitness, it is important that the body is trained for general fitness The basis of a good physical conditioning program is formed around the development of good core and joint stability, enhanced by flexibility Mini lecture THE CENTRAL AIM All sailors, young and old, should be encouraged to develop strong central control and flexibility in an effort to prevent injury in later life Stretching is part of general conditioning and should not be performed without a warm up A gentle 5-minute warm up jog is enough to prepare the body for these stretches Once the warm up has been completed, perform the abdominal strengthening exercises first. Avoid injury when stretching – NEVER bounce Remember to breath while stretching Move ONLY to the point of slight discomfort – NEVER be in pain Stretch EVERY day Try breathing out as you gently move into the stretched position – it helps you to ‘relax’ into the stretch Note for Coaches – 30 seconds is a long time for younger students. At this stage they need to become aware of the stretches, so guiding their performance for 15 seconds, twice each is sufficient for the purposes of this exercise. INSTRUCTING GUIDE Dinghy Program Racing Skills Learning Strategies Unit 1 Basic Fitness cont. AMAZING Abdominals Mini lecture, demonstration and Your abdominal muscles are postural muscles, that is, they work continuously to student participation help you stand and sit, twist and bend over, and they help you to walk and run. To a large extent they help support your lower back and without them you would find it very difficult to do any of these things. Strong abdominal muscles are one of the keys to great performance and injury prevention. You can gradually build the number of repetitions you do if you practise daily Remember when you are doing these exercises that it is better to do a small number properly than lots of them wrongly. Once your muscles tire and you can no longer do the exercise properly: STOP and REST before you continue. Mini lecture, Reverse crunches demonstration and To help strengthen the very deepest layer of your abdominal muscles student participation Lie on your back with your knees bent Breath out and lift your knees toward your chest to the position that they rest in The aim of this exercise is to gently lift your hips off the ground by pressing your lower back into the ground as you breathe OUT. Breathe IN and relax after each action. You should feel tension in your lower abdominal region as your hips lift off the ground. The movement will only be slight and the knees should not be used to rock the body into the movement – this defeats the purpose. Repeat 5-10 times to start Mini lecture, Oblique crunches demonstration and To help strengthen the Oblique abdominal muscles which help hold you in a student participation twisted position in the boat. Lie on your back with your knees bent and feet flat on the floor close to your buttocks Roll both knees to the right side Make a cradle for your head by placing your hands behind your head on opposite shoulders. It is important that you REST your head in the cradle, DO NOT use it to pull up (this can cause neck strain) The aim of this exercise is to lift your back and shoulders off the ground (towards your feet) as you breathe OUT. Breathe IN and relax after each action. It is normal for the movement to be small and you will still feel tension along the side of your body between your ribs and hips Repeat 5 – 10 times on each side to start Mini lecture SEVEN SUPER STRETCHES Neck Hip Flexors and Quads Gluteals Lower back rotation Shoulders and Back Chest and Shoulders Hamstrings INSTRUCTING GUIDE Dinghy Program Racing Skills Basic Fitness Fitness Basic Learning Strategies Unit 1 Basic Fitness cont. Mini lecture, Neck demonstration and student participation Since you rely on your neck to allow you to turn and look at what is happening around you, it is important that you give this a stretch, too – before and after sailing. The Stretch Stand or sit with your back straight Gently turn your head to the right as far as it will go and hold it for approximately 15 seconds and relax Repeat this for your left side and then again for both sides once more. This exercise is very simple, and if practised daily will soon bring results. Mini lecture, Hip Flexors and Quads demonstration and Along with your abdominals, your hip flexors and quads are your hiking student participation muscles. They are powerful muscles and tend to be very tight in sailors – especially when they aren’t stretched before, between and after racing. When hip flexor and abdominal strength is not balanced, it is possible to experience lower back pain…..SO…..stretch them LOTS! The Stretch: Kneel on your right knee and place your left foot firmly on the floor so that your knee is at right angles Remember to keep your foot in line with your knee. Rotate your pelvis into a ‘backward tilt’ position using your abdominal muscles (tuck your bottom under you) and you will probably already feel a stretch in the top of your thigh near the hip joint. To get more of a stretch, move your weight forward and over your left knee and foot, keeping your back straight and your bottom tucked under. Hold for 15-30 seconds and relax. Do the same for your other side and repeat twice Mini lecture, Gluteals demonstration and These are the muscles at the back of your hips – you sit on them. They also student participation help you stay extended when you are hiking, so they need a good stretch too The Stretch: Lie on you back with your right knee bent (foot on the floor) Place your left foot on your right knee so that your left knee points to the outside of your body Reach forward with both your hands and hold the back of your right leg (If you can’t reach your leg, use a towel to loop around the back of your leg instead of your arms) With your back on the ground an head relaxed, lift your right foot off the floor You should feel a stretch in your bottom (gluteals) Hold the gentle stretch for about 15-30 seconds, then relax Do the same for the other side and repeat twice INSTRUCTING GUIDE Dinghy Program Racing Skills Learning Strategies Unit 1 Basic Fitness cont. Mini lecture, Lower Back Rotation demonstration and student participation Staying flexible in your lower back helps you to be able to twist without twinging – something that comes in handy when you’re trying to look out for breeze and hike at the same time.
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