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!"

Club Surf Practice for Monday 3/9/15 will be at Dunes at 3:45pm.

03/09/2015 3:45 am
America/Los Angeles

Club Surfers,

Club surf practice will be at Dunes at 3:45pm

Marty will be there with the trailer. Conditions should be small but fun. We'll send an update tomorrow if conditions change.

the Coaches.

Club Surf Practice for Monday 3/9/15 will be at Dunes at 3:45pm.

03/09/2015 3:45 am
America/Los Angeles

Club Surfers,

Marty will be at Dunes beach with the trailer. Should be small but fun. We'll send out an update tomorrow if conditions change.

Hope to see you there!

The Coaches

Club Surf Practice for Sunday 3/8 will be at Dunes at 9am

03/08/2015 9:00 am
America/Los Angeles

Club Surfers,

Rocky and Marty will be at Dunes Beach at 9am with the Trailer.

Conditions should be fun!!

See you there,

Marty and Rocky

HMB High Surf Team Practice Schedule

03/06/2015 4:00 pm
America/Los Angeles

HMB HIgh Surf Team Practice Schedule:

1) Friday - Kelly Ave. 4 pm
2) Sunday - Kelly Ave. 9 am

South swell will slowly wind down into the weekend and the wind may flip on us by practice on Friday after a run of epic sunny, offshore conditions. We'll try for Kelly both days anyway, with fall-backs at Roosevelt or Jetty if needed.

Mahalo,
Coach Mike

Free Surf/Practice - 6:30 am - ... Kelly Ave Thursday 3/5/15

03/05/2015 6:30 am
America/Los Angeles

We are thinking there is a chance for surf in the am... so if you are interested I will have the gate unlocked for a free surf before school - it was pretty fun this morning.

Oliver & Marty

Free Surf/Practice - 6:30 am - ... Kelly Ave Thursday 3/3/15

11/03/2015 6:30 am
America/Los Angeles

We are thinking there is a chance for surf in the am... so if you are interested we will have the gate unlocked for a free surf before school. Show up early clocks spring forward next week

Marty & Oliver

HMB High Surf Team Practice Schedule

02/27/2015 4:00 pm
America/Los Angeles

HMB High Surf Team Practice Schedule:

1) Friday "Free Surf" at Jetty - 4 pm
2) Sunday Heats at Roosevelt - 9 am

Friday looks to be pretty blown out everywhere, though those desperate enough may find a couple of corners at the Jetty if the windswell picks up (not a formal practice, surf where you can find it). Sunday looks quite a bit more promising with offshores returning and we will try to run some heats at Roosevelt.

Mahalo,

Coach Mike

P.S. Great job again to both the middle school and high school teams at the Lane last weekend - overcoming home court advantage in Santa Cruz.

Free Surf/Practice - 6:30 am - ... Kelly Ave Thursday 2/26/15

11/26/2015 6:30 am
America/Los Angeles

We are thinking there is a chance for surf in the am... so if you are interested we will have the gate unlocked for a free surf before school - it was pretty fun this morning.

Marty & Oliver

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 School Comp at Lane Saturday

02/21/2015 8:00 am
America/Los Angeles

HMB High School Comp at Lane:

We will have a team meeting at 8 a.m. sharp Saturday before team heats start at 8:30 a.m. Tide will be high during our team round and the swell will be small, so plan accordingly. You will need to hug the cliff, hold inside position and catch waves inside to advance. We will need surfers in every division: shortboard, longboard and bodyboard to all step it up to succeed as a team. Your reward will be a great sand bar, dropping tide and offshores in the individual rounds.

**Reminder - there is no practice this afternoon. Surf where you can find it.**

See ya there,

Coach Mike

Presidents weekend fun...

Created with flickr slideshow.

HMB Club Practice - Sunday 2.15.15 Dunes 9AM

02/15/2015 9:00 am
02/15/2015 11:00 am
America/Los Angeles

Club Surfers,

Finally it looks like we'll have conditions suitable for Club on Sunday. Rocky and Marty will be at Dunes with the Trailer at 9am.

Hope to see you all there!!

Coach Marty

HMB High Surf Team Practice Schedule

02/11/2015 4:00 pm
America/Los Angeles

HMB High Surf Team Practice Schedule:

1) Wednesday - Jetty 4 p.m.
2) Friday - Jetty/TBA 4 p.m.
3) Sunday - Kelly/TBA 9 a.m.

Winds turn a bit more favorable, sun pops out to visit and swell settles down a bit this week. We will have a make-up practice on Wednesday (Feb-11) at the Jetty, followed by normal practice on Friday (Feb-13) and Sunday (Feb-15) for those still in town over President's Weekend.

Mahalo,

Coach Mike

HMB High Surf Team Practice Schedule

02/06/2015 4:00 pm
America/Los Angeles

HMB High Surf Team Practice Schedule:

Due to extremely high south winds forecast up over 50 knots both Friday and Sunday, high school team practices are cancelled. Those wishing to practice anyway may wish to check Montara or the docks in Linda Mar those days, but the afternoon low tides and fire-hose winds will make it a challenge, if not downright dangerous. Let's reset and maybe look at a practice on Tuesday next week since we have a comp coming up soon at the Lane on February 21.

I will have waiver forms for Camp Pendleton for the State meet that you will need to fill out and return to me ASAP by the comp at the Lane if you plan to attend, which should be in my possession by Sunday.

Mahalo,

Coach Mike

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