PRE-HEAT ROUTINE
AIM:
To teach surfers a pre-heat routine which they can follow before every heat.
PREPARATION:
Talk to the surfers about the importance of having a consistent preparation to heats.
This preparation can be thought of as the building blocks for good performances.
The more familiar with their environment, and the more controlled the build-up to the heat, the more comfortable a surfer will feel going into their heat.
DRILL:
NOTES TO THE COACH
Surfers should learn that the competition starts when they arrive at the beach, not when the hooter sounds for the start of their heat.
Everything that takes place at the contest site can have an effect on a surfer’s performance.
Sixty minutes before their heat starts, the serious surfer should focus fully on their forthcoming heat.
Unfortunately, most competitors sit with their friends and are distracted by irrelevant information which at times adversely affects their performance.
The pre-heat routine outlined can start by the surfer isolating from distractions, so they can fully focus their mind on readying for the up-coming competitive heat.
PRE-HEAT ROUTINE
Strategy | Thinking | Outcomes |
|---|---|---|
60 minutes before start of heat “Beach Observation” | Focus on ocean and possible distractions | Gets mind on the job |
40 minutes Have a short surf (if possible) | Focus and feel good | Gets body ready for activity |
25 minutes Dry-off (isolate) | Final decision on equip./where they will surf. Devise strategy | Positive thinking early helps with focus near the start of heat |
20 minutes Run (at least 200 metres) | Think about goals and strategy. Positive thinking, “this is my heat” | Warms body ready to stretch. Isolates surfer from distraction. |
15 minutes Stretch | Think about strategy, mental rehearsal | Prepares body, keeps mind focused. “Feel loose” |
10 minutes Suit up/ wax board | “I’m prepared”, “I’m going to perform well” | Keeps mind positive |
7 minutes Run down to get singlet. Keep moving/stretching. Positive thinking | Think about strategy. Think about the 1st segment | Keeps mind focused/positive “Feel loose” |
START OF HEAT | Cell | Cell |