I'm thinking there is a chance for surf in the am... so if you are interested I will be at the Jetty for a free surf before school.
Oliver (Marty is still grounded)
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.
In from Rocky Raynor
High School Surfers,
Conditions are looking promising for dawn patrol before school.
See you in the AM!
Marty and Oliver
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.
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.
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.
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.
Conditions today are at the moment questionable if we can pull off club practice today. We’ll monitor conditions throughout the morning and send out an update between noon and 1pm.
Marty and Rocky
HMB High Surf Team Practice/Comp Schedule:
1) Friday - Mandatory Longboard Practice - Jetty 4 p.m.
2) Sunday - Mandatory Team Meeting - Manresa 9:30 a.m.
If you are a team longboarder (men and women), we will be having a mandatory longboard practice at the Jetty on Friday, though it could still be moved, conditions permitting. Short boarders please check in before heading off to "shred."
Though the weather and swell should be decent for Sunday's final league comp against Santa Cruz Mountain, afternoon south winds (ahead of Monday rains) and plunging tide could wreak some havoc in later heats - so be prepared to duke it out in deteriorating conditions. Last man or woman standing wins...
We will have a mandatory team meeting at 9:30 a.m. in advance of out team round Sunday, which will start at 10:30 a.m.
Remember: we are HMB and we own beach breaks (and some point breaks too)!
I have to go out of town this weekend to visit my dad in Albuquerque New Mexico and Rocky is out of town too. Conditions should be fun regardless so we encourage you to get out and surf on your own!
We’ll be back on Monday and are planning on running practice Monday afternoon as usual. Keep in mind that next weekend is a contest weekend so we will not be running club practice. You are all welcome to come down to Manresa State Beach and cheer on our team surfers as they finish up with their last contest for the regular season.
Marty and Rocky
HMB High Surf Team Practice Schedule:
1) Friday - Kelly 4 pm
2) Sunday - Kelly 9 am
There's some south swell leaking around here and there into the weekend and NW winds may be a factor on Friday, but let's start at Kelly the next couple of practices and see what happens. Be ready to switch at the last minute if a better set-up becomes available.
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:
Handout for HMB Surf Team
Bruce Eliashof, M.D.
Sport Psychiatry and Mental Skills Training
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:
Both set of a chain of reactions within you that result in increased confidence (and happiness) and a release of unnecessary tension.
Proper breathing calms the mind,
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.
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 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.
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!
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:
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.
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