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HMB High Surf Team Non-practice Schedule

HMB High Surf Team Non-practice Schedule:

After ending our regular season last Sunday in fine style, the high school squad will be taking a break from practices for 2-3 weeks before prepping for States in May. But please take advantage of this break to work on your weaknesses:

- Whether going backside, more vertical, using arms effectively, cross-stepping, etc.

- Contact me and I will be happy to go over a personal plan, film, or go for a surf in the meantime.

- If you want to advance at States, seek out soft waves like Linda Mar, Dunes or Miramar at high tide and work on keeping up your momentum going right. These are quite honestly the best local substitutes we have for Church's.

- Continue to incorporate positive "self-talk" and deep breathing into your routine.

- If you are a long-boarder, please practice x-stepping on land and nose-riding in the water; those two simple techniques applied in combination will get you through heats.

- If you are a short-boarder, become friends with a wider, flatter, SoCal short-board (beg, borrow or buy used). Bogging at Church's won't be much fun unless, of course, your plan is to play hooky at Lowers.

- Buddy up and work on these together. If you do, we will send a squad to the finals this year.

Please note that I have the SCSSL T-shirts from the Manresa comp for any surfers who haven't received one. Track me down and I will keep a few in the truck and at home.

Have a productive and fun break. I will be sending out links to forms for States separately soon.

Mahalo,

Coach Mike

HMB High Surf Team Results from Manresa

HMB High Surf Team Results from Manresa:

The Cougar Surf Squad wrapped up the regular season in fine form on Sunday at Manresa, taking down a gritty Santa Cruz Mountain Team by the margin of 68 to 58 to finish the year 4-1 for the second consecutive season. The team has grown tremendously in consistency over the year and it really showed on Sunday in variable drizzly morning and wind-blown afternoon conditions.

Team Round:

Several surfers exceeded their past results by a wide margin and proved that hard work, desire and determination really do pay off. Among the standouts was a sweep of the first men's shortboard heat by Zach Rash (1), Malcolm Feix (2) and Tanner Islander (3) , while Grayson Capers captured (2) a quarter-final berth in the second heat. Coel Miller took the top slot (1) in men's longboard as did Kaira Wallace (1) in women's longboard. Both Kelby Kramer (2) and Grayson Capers (3) put needed points on the board in bodyboard for a great all-around team result.

Individual Round:

It was at this stage that some important personal bests were logged. Zach and Grayson made quarters in men's shortboard, while Tanner and Malcolm made a run all the way to the semi-finals with some big hacks and solid finishing. Elina Vanuska advanced to semi-finals of women's longboard, and both Coel and Kelby made the semis in men's longboard with some stylish trimming, cutbacks and cross-stepping. The women's shortboard team advanced an unprecedented 3 surfers to the finals. Hanna Pintarelli earned the team MVP award Sunday for advancing to her first double finals, along with Kaira Wallace. And Mia O'Brien charged all the way to her first finals in women's shortboard.

Finalists:

Co-Ed Bodyboard - Kelby Kramer (5)
Men's Longboard - Malcolm Feix (6)
Women's Longboard - Kaira Wallace (1)
Women's Longboard - Hanna Pintarelli (5)
Women's Shortboard - Kaira Wallace (4)
Women's Shortboard - Hanna Pintarelli (5)
Women's Shortboard - Mia O'Brien (6)

Fantastic season after a super fun and productive Friday longboard practice. Way to bring it home HMB!! We'll take a little break, then resume specialty practices ahead of State Championships May 16-18. Special thanks to my friend Ed Grant who took a trove of photos with his Maverick's lens, which we will share in due course.

Mahalo,

Coach Mike

Mental Preparedness for Surfing Competition

Mental Preparedness for Surfing Competition:

The high school squad was lucky enough to have a quick seminar by local sports psychologist and surfer Bruce Eliashof last Sunday. I thought I'd share his useful attached handout for everyone to check out some of the points we covered and for any who missed it. We will be having another review of these techniques in the next week or so and again before states in May.

Mahalo and keep breathing deeply, see below:

Coach Mike

Handout for HMB Surf Team
March 2014
Bruce Eliashof, M.D.
Sport Psychiatry and Mental Skills Training
bruce@bruceeliashofmd.com 650-796-0979

Self Talk and Confidence
Examples of Affirmations to help keep self talk positive:
I am ready I am prepared
I am tough and I hang in there I have fun doing this It feels good to work this hard
It is okay to make a mistake I learn from setbacks
I am strong, powerful, and centered I look forward to contributing
I deserve to be here I face my fears and overcome them
I find it easy to let go of self criticism I know results are coming
I got this I am getting better every day

2 Additional things to do during practices and competition that help with confidence:
Upright posture
Slight Smile
Both set of a chain of reactions within you that result in increased confidence (and happiness) and a release of unnecessary tension.

Breathing
Proper breathing calms the mind,
Settles emotions
Increases focus
Releases unnecessary muscle tension.
Abdominal breathing - deep exhales and deep inhales.
Clearing Breath - single clear starts with an out breath through pursed lips until you feel a knot around the area of your belly button.
Triple Clear - a series of 3 clearing breaths to rapidly settle down and focus.
4/7/8 Breathing while in the line up or while watching and waiting for your heat.
In breath with the forward paddle motion, exhale with stroke while firing the core.
Out breath timing with turns.
Partial inhale 20 to 50% before big move - no need for more.

Visualization
Rehearsing your future success.
Use your daydreams and mindsurfing to help your surfing performance.
Incorporating 10 to15 % movement with the imagery.
Quick exercise in letting go of a mistake or a missed opportunity.
When you make a mistake - 4 step process
Start with a rapid clear - a forced, exaggerated exhale through pursed lips for a count of 8.
1) Acknowledge it, it is part of surfing and part of getting better,
"I made a mistake, I am a work in progress" or
"I am way more than my mistakes".
Be defined by what you do after a mistake NOT the mistake!
You are much more than the mistake.
2) See it as a learning opportunity. "Now I know what I need to work on."
3) Let it go (imagine it as a leaf on a stream or hot coal or shake it off)
Holding on to mistake robs you of the present moment.
And distracts you from surfing!
4) Move on with a clear mind, "Next section, next turn, next wave!"

HMB High Surf Team Results at Lane

HMB High Results from Lane Comp:

Team Result: HMB victorious over Live Oak/Carmel (HMB now 3 wins and 1 loss)

Chilly day at the Lane with fog and overcast skies not dampening HMB competitive spirits in small-clean surf. Lucky to get team heats done before high tide lulls put the comp on hold and then it resumed the individual round as tide dropped. HMB placed 2 surfers in double finals.

HMB advanced at least 2 out of 3 surfers possible in every event but longboard against a feisty Live Oak/Carmel squad for another fine team performance on Saturday. Malcolm Feix placed first in both his shortboard and longboard heats, Hunter Murison took first in shortboard and bodyboard heats, and Kaira Wallace earned firsts in both shortboard and longboard. These veteran competitors really stepped up and anchored the solid team effort, along with others. Special mention goes to Hunter, who launched into a series of barrel rolls in his bodyboard heat, earning kudos from the commentator Austin: "who IS that guy!?" and big scores from the judges.

Individual Round:

Zach Rach, Luke Eveslage and Coel Miller advanced as far as the quarters in men's shortboard; Malcolm advanced to the semis. Hanna Pintarelli and Katrina Sponsler made women's shortboard semi-finals. Tanner Islander made men's longboard semis, while Elina Vanuska and Hanna Pintarelli made semis in women's longboard.

Finalists:

Bodyboard: Hunter Murison 3rd, Kelby Kramer 6th
Women's Longboard: Kaira Wallace 4th
Men's Longboard: Malcolm Feix 5th
Women's Shortboard: Kaira Wallace 2nd
Men's Shortboard: Hunter Murison 6th

Mahalo,

Coach Mike

P.S. Rumors are circulating of very special performances in the middle school comp, results forthcoming.

HMB High Surf Team Results from Kelly

HMB High Surf Team Results from Kelly:

HMB 68 points vs Soquel/Cypress 58

Tight battle with combined team from Santa Cruz in really variable conditions at our home break of Kelly Ave. Clean high tide morning Team heats at dawn made for some hard fought results in the early rounds. Individual heats midday rolled into jumbled low tide close-outs, followed by a cleaner incoming tide into the finals:

Team Heats:

- Tanner Islander, Zach Rash and Luke Eveslage made it out of men's team shortboard, with Zach and Luke advancing it all the way to the semis with sharp top turns and solid finishing. In men's longboard Malcolm advanced with some floaters and spinners.

- Kaira Wallace, Hanna Pintarelli and Mia O'Brien all advanced from women's shortboard, with Mia and Hanna making their first semis. Kaira and Mia made it out of their longboard heat, with Mia bowing out in the semis. Women's team charged all day.

- Kelby Kramer locked down his bodyboard heat as well.

Finalists:

Malcolm Feix - men's shortboard (3), men's longboard (4)
Kaira Wallace - women's shortboard (2), women's longboard (1)
Hanna Pintarelli - women's longboard (4)

Special shout out to Hanna for throwing down the gauntlet and making her first final this year. Malcolm decided not only to make his first finals but his first double finals as well. It was another double final for Kaira, who locked down her third consecutive victory in longboard. Malcolm and Kaira managed to pull this off with severe head colds as well, testament to their fortitude, fitness and will. Great comp all. Super proud of this team.

Thanks to Coaches Kerri and Chris, and all the parental support, as well as SCSSL for running a great comp.

Next stop, the Lane,

Coach Mike

High School Surf Team Results from a Wet Saturday at the Point

High School Surf Team Results from a Wet Saturday at the Point:

HMB 48 vs Santa Cruz 78

Well, we got that one out out of the way for the season. HMB went down to their perennial nemesis Santa Cruz High in stormy and wet mixed up conditions at Pleasure Point in their second contest of the season. Hunter Murison in shortboard (3) and Kelby Kramer (3) in body board were the only male team members to advance from the morning team round. Kaira Wallace was the only female member to advance in shortboard (1) and longboard (1).

As for the individual results, the good news was that the tide dropped, the sun broke out and all three advanced through a marathon of quarters, semis and into the finals with the following impressive finish:

Co-ed Bodyboard: Kelby Kramer 4th
Women's Longboard: Kaira Wallace 1st
Women's Shortboard: Kaira Wallace 4th
Men's Shortboard: Hunter Murison 5th

Well done all,

Coaches Mike and Kerri

P.S. As a reminder, no practices over the Thanksgiving break - just stuff in a few barrels to work off the Turkey!

Contest Schedule Update from SCSSL Director Susan Coffey

Contest Schedule Update from SCSSL Director Susan Coffey:

Whenever the forecast for an upcoming contest is less than favorable, we start getting calls or emails. I wanted to pass on some info on our process so you are informed.

1) We always monitor the conditions coming into a contest weekend. We start watching a week or so ahead, and have the support of both StormSurf and Surfline for forecasts.

2) We have back up locations for most of our sites so unless the weather or waves are so unruly that it's uncontestable, we'll run the contest as scheduled. The location may change however!

3) We'll make a final decision on the venue when it gets close to the weekend and the forecast is more certain. Usually we'll know by Thursday before a contest but it has been known to change the day before (and even the morning of, once!).

As for HMB this weekend:

We're monitoring the conditions for this weekend's contests in HMB. It's looking a lot like our last attempt in October so be prepared for another possible change of venue to Santa Cruz. We'll keep you posted as we get closer to the weekend.

Thanks,

Your Coaches

HIGH SCHOOL TEAM RESULTS

HIGH SCHOOL TEAM RESULTS for Pleasure Point Comp Sunday:

Thanks to a solid 270 degree west wind swell, sunny skies and offshore breezes on Sunday, the first competition of the 2014-15 season was a doozy at the Point amid 5-7 foot surf and heavy sets.

Team Round: HMB 65 - Aptos 62

Making it out of the team rounds were Hunter Murison, Luke Eveslage and Malcolm Feix, Tanner Islander, Kaira Wallace, and Katrina Sponsler. Among them, Luke (shortboard), Tanner (longboard) and Kaira (longboard) ranked first in their respective team heats. Along with all the other fine team efforts this gave HMB the final edge over Aptos by a razor thin margin. Every single point earned on Sunday made a difference in the team result.

Individual Round:

In the Men's shortboard, quarters Malcolm won his heat with a solid display of power surfing, before bowing out in the semis, while Hunter went on to place 5th in the finals, building on a sharp performance all day. In women's shortboard, Kaira advanced to the finals where she placed 3rd with critical turns and finishing on inside runners.

In Men's longboard, Coel Miller snuck in via an alternate slot in the semis before finishing a very strong 3rd place in the finals with some long cheater 5s and great wave selection. Tanner bowed out in the semis. In women's longboard, Kaira advanced to the finals and took down her first victory of the season with crisp cross-stepping and critical nose-riding.

Finalists:

Women's longboard: Kaira Wallace 1st
Men's longboard: Coel Miller 3rd
Women's shortboard: Kaira Wallace 3rd
Men's shortboard: Hunter Murison 5th

Great way to start the season!!

Your Coaches,

Mike, Kerri, Chris

P.S. Next high school comp will be on Saturday, November 22, in HMB, conditions permitting.

High School Surf Team results at States

High School Surf Team Results at States:

Hi Folks:

Great weekend of swell, sand and balmy SoCal weather greeted the high school squad this weekend at Oceanside. Saturday HMB faced some stiff team competition in men's shortboard and longboard, narrowly missing out of advancing of their first round. But our women's longboard team (Kaira, Mia and Kyla) and bodyboard team (Kelby, Grayson) made it all the way to the semis before bowing out. Well surfed against the best in the state.

Overall, we ranked an impressive 3rd in Women's longboard, 3rd in Coed bodyboard, 5th in Women's shortboard, and 9th in both men's shortboard and longboard. Full results can be found on: http://www.surfsss.org/cms/wp-content/uploads/2014/01/SSS-HS_StateChamps...

After storming Testles and San-O on our lay day Sunday, a number of the HMB squad got right back to work in the individual section on Monday. Both Luke and Hunter made it out of their opening men's shortboard round, placing second, with Hunter advancing all the way to the semis with some savvy slashing and hits, where he placed fourth. Kaira managed to cross step her way through to 5th in women's longboard semis and kept the marathon going to the finals in women's shortboard, where she placed 6th.

Thanks for all the help from Kerri, Marty and Rocky, and parents for a fun weekend. Next time we'll catch that wetsuit snatcher of San-O and hopefully avoid any more shootings in the O-side harbor!

Mahalo,
Coach Mike

High School "Cheat Sheet" for States

SSS High School State Championships

Mike Wallace 650-704-2077
Kerri Kemp 650-255-7576
Marty Phelps 650-773-0936

Preparation:

-No trailer, long- and body-boards must be checked out in advance
-6:30 a.m. start Saturday for team comp south end of Harbor Jetties - Oceanside
-Check in with coach before and after heats
-Have backup equipment (wax, leash, fins, fin key, boards)
Food, water, power bars should be part of your comp backpack
-Water temps 62-64 degrees = new 3/2 or old 4/3, booties optional
-Surfline description: http://www.surfline.com/surf-report/oceanside-harbor-southern-california...
-Surfline Cam: http://www.surfline.com/surf-report/oceanside-harbor-southern-california...

Heat Strategy:

-“Be in the moment” – just 2-3 solid waves per 15-min heat (speed, power, flow, big moves in critical section)
-Paddle out with intent, pick good waves, ride ‘em well, don’t fall and… finish, finish, finish
-If you have 2 solid waves, then go for broke with new moves or wait out back for set. If not, then move inside for back-up wave
-Set a goal for the comp – make one round, quarters, semis, finals, whatever you wish and come up with a personal strategy to reach that goal. One heat at a time, ignore the contest atmosphere, same as always
-You’ve already had a great season, this is icing on top, enjoy it, make your own opportunities
Worst case scenario: you get to free surf Trestles or San-O on Sunday

Technique:

-So… you’ve already met some of the toughest competitors in the state in Santa Cruz, SoCal no different, just more at that level
-Rail-to-rail preferred over Huntington hop, sharp top-turns score points
-Sell your moves to the judges, give ‘em something to score
Brogie Panessi was finishing off 1-foot waves in the sand last week at Linda Mar – he’s #62 in “Hot 100” in the state and rips in triple overhead OB too. This why we practice on small days too
-Kalea Johnson made States finals in longboard last year (5th) – You can too!

Awards:

-We will have a team dinner, BBQ Saturday night Apr-5 likely at San Mateo campground or Pedro’s in San Clemente (TBA)
-Coach will check in with Body Glove in Redondo on way down for team schwag (details pending)
-Body Glove wetsuit or Bluebuds X wireless earphone for top 2 HMB finishers (GPA tie splitter)

Go HMB!
Coach Mike

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