As mentioned in my last post, it has been over two years now since I started training with Innovation Fitness. I came to them with a couple of big injuries (shattered femur and broken tibia) asking for help. I quickly made huge improvements, followed a short plateau as my body became comfortable with its new self. In the last six months I was surprised to see that I have made even more gains, especially in the mobility department. These two years have flown by and I am still impressed every day by the tenacity of the human body. These last 4 months I have started working with a new sailing coach who loves the physical aspect of sailing and has taken a keen interest in my off-water training regimen. I have had the watchful eye of the IF Team in Toronto holding me accountable while carefully helping me make progress, and now they have linked up with my new sailing coach who adds an even more sport-specific element to my training. This new coach highlights areas where better fitness would help me make those incremental, yet significant, improvements to my movement patterns in sailing; thus making me a faster sailor. I am very thankful to the IF Team in Toronto as they are very accommodating when my new coach asks to join me for a doubles training session. Doubles sessions can be so much fun!
The Laser Radial (my sailboat) is in the Women’s Single Handed Olympic Class, and as one of the most accessible boats, has become one of the world’s most competitive sailing classes for both men and women. The slightest modifications in movement patterns in the boat are what help separate you from the rest. This is why the theme of this month’s update is “small improvements in agility and mobility”. Do not be fooled; these small changes are not all that easy, but by being diligent and persistent with them they can pack a lot of punch.
Since competing in the ISAF Sailing World Cup Final in Abu Dhabi in November, it was identified that I need to improve strength around my quads, hips, and core so that I can leverage myself further out of the boat when sailing upwind. A December-long training camp in Florida with my Norwegian training partners allowed me to really improve on this. The way you sit upwind in the Laser Radial is a very static (albeit strong) position like sitting back in a chair, but the way you sit on the downwind leg of the racecourse is a lot more dynamic and cat-like. After sailing upwind for long periods of time, you then turn to sail downwind where you are constantly on your toes and have to be ready to shift your weight forward and aft at any moment (as dictated by the waves). Sailing around a racecourse can be very “Dr. Jeckel and Mr. Hyde” as it demands that you be like a scientist in body upwind, while being more of a free spirited artist in body downwind. My new coach and I started seeing how improved agility and mobility in hips and ankles would help my technique and speed for the downwind legs in racing. We began relaying this information to my IF trainers and I now have a goal of completing a series of 3 exercises each day. Two of them are listed below.
STRETCHES THAT SAVE
This Ankle Mobility Wall Stretch is part of the 3 warm-up mobility drills I do daily, no matter what. In sailing, flexible ankles improve your ability to press hard into your feet while quickly moving your body forward and aft to drive the boat onto waves for surfing. In general, improved ankle range of motion can also help with walking, so I highly recommend this stretch. All you need is a wall and your body, and you are set!
How To: Find an empty wall space and, facing the wall, stagger your feet in a slight lunge with the front foot just far enough away from the wall that your knee just hits (taps) when you lunge your knee forward over your toes. As you bring your knee to tap the wall, aim your knee one inch left of centre, then slightly straighten your leg and lunge directly forward (knee over big toe) to tap again, then slightly straighten and lunge one inch to the right of centre. Tapping left, centre, right and fully extending your leg straight is one rep. Complete 10-12 reps per leg.
Modification: Ask your trainer to help you with the modifications to this stretch. Some modifications target the shin and calf and require a little more hands-on help to give you an even better range of motion.
MOVE OF THE MONTH
This month’s move is the Shin Box extended version. Try this move from a mat to protect your knees. Note: This move will get your heart rate up (or at least it does for me ), so take your time if you have to.
How To: Starting at the edge of your mat with one leg up, slowly lower your seat down to a sitting position with your legs staggered and each bent to 70-90 degrees, one in front and one leg directly to your side. Draw your knees up flipping your weight from one side of the body to the other re-planting your bent knees and shins on the other side (one in front, and one to your side). Slowly pushing your knees and shins into the ground, use your glutes and hips to pull your body up to standing on your knees. Draw your back leg up and forward to a 90 degree bend directly in front of you with your new front foot firmly planted on the ground. One side and back is one rep. Repeat 8-10 times for each side.
Modifications: Simplify this move by staying in the seated position and rotating your legs back and forth resting your arms behind you. Simply called “Shin Box”. It is important to keep your feet firmly in the same spot on the ground, roughly hip-width apart in order to maintain the proper knee bend throughout the maneuver. This exercise allows you to still get all of the benefits of internal and external leg rotation of the version above.
To a healthy, fit, and mobile 2015!
Claire Merry – Canadian Sailing Team
IF Sponsored Athlete
Innovative Fitness, Toronto
www.InnovativeFitness.com
