FINAL MENTAL PREPARATION “CREATING A BLUE PRINT FOR SUCCESS”

1. FINAL MENTAL PREPARATION “CREATING A BLUE PRINT FOR SUCCESS” JOS DECEMBER 2011 gluckman.larry@gmail.com

3. 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” The process:

4. Post the fall schedule and performance qualification to make certain crews • Create the summer expectations • Aspirations -----------------------------Results • PERSEVERANCE • Desire ----------------------------- Achieving

5. Where intention goes • Energy Grows • Results Flow

6. 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

7. Per Olf Astrand/Kaare Rodal, TextBook of Work Physiology, 1970 Performance Fitness

8. 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 Elementsof Performance

9. Know your athletes

10. Understand your league and competition.

11. 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” Effective and efficientpractice formats

12. 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

13. 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

14. 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

15. During each season discuss the best practice concept. • Our goal is to have one of those best practices during a race.

16. 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

17. Good luck, Happy Holidays