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
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:
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.
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.
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 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.
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.
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
P.S. Rumors are circulating of very special performances in the middle school comp, results forthcoming.
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,
Created with flickr slideshow.
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!!