Tom Green 10698818

1. Supine holds
2. Single Leg Squats
3. Prone Holds
4. Single Leg
Bridges
5. Side Holds
6. Pull ups
7. Push Ups
8. Sit ups
Push : Pull
1 : 1















The English Institute of Sport (EIS) has their own screening process to help guide specific S+C programming and injury
risk profiling for athletes involved in GB Sailing. The process involves 8 exercises.
Length - 4.7m
Main Sail Area - 9.45 m
Joint Crew Weight- 110
145 kg
Race times- Ave 1 hour
Weather dependant(1)


Legg et al (1997) researched the positions of the helm during a race,
and overall found that 63% of the race the helm is hiking out.
Key---
Horizontal Force- Vertical Force-
S= Force acting upon the sail W= Weight
F= Force acting upon the fin B=Buoyancy
To deal with these situations, a constant movement of the sailor is
required; this includes, according to Besier and Sanders (1999), pseudo-
static positions, fast extensions and rotations of the trunk and
eccentric/concentric contractions during the dynamic techniques of
sailing control.
Needs Analysis for a 470 Helm
To hit that elite boundary for an athlete takes more than just natural talent. Fitness is key, and understanding the functional movements involved will help an
athlete reach the top.
There are many components to fitness, all have overlapping benefits. But for sailing, what is really needed?
0%
10%
20%
30%
40%
50%
60%
1 2 3
Avg %of Max HR
during 3x 20 Min
Beats
Heart rate averaged between 30% and
50% of the participants max HR.
blood pressure matched those
attained during max cycling
Strong muscle contraction to
slow blood flow.
Blood Lactate avg 5mmol
anterior lower limb and the
posterior chain quasi-isometrics
holds( Skea, 2007)

1. Posture

2. Balance training

3. Mobility and flexibility training

4. Strength and core stability
training

5. Cardiovascular training
Sailing is a dynamic sport that requires dynamic repeated movement
of the body (Cunningham et al., 2007). Injury prevention is possible
through appropriate training for such things as
An even ratio of push to pull
stability through knee alignment
a neutral spine
scapula setting
Postural imbalances play a major part in the occurrence of injuries.
Bad posture when hiking in different positions, with the dominant
physiological demand being the quasi-isometric stress on the lower
body anterior muscles (Spurway, 2007).

Moreas (2003) revealed the most common painful areas of the Brazilian
Olympic team during 2002, this supports Neville and Follands (2009)
research into familiar injuries for dinghy sailors.
Tom Green 10698818
Reference List.
(1) (2012). Olympic Sailing Results. Available: http://www.london2012.com/sailing/event/470-women/phase=saw005901/doc=results.html. Last accessed 20/02/13
Besier, T. & Sanders, R (1999). Analysis of dynamic trapeze sailing techniques. Abstracts of XVII International Society of Biomechanics in Sports Symposium. Stuttgart, Germany.
Cunningham P. & Hale, T. Physiological responses of elite Laser sailors to 30 minutes of simulated upwind sailing. Journal of Sports Sciences, vol. 25, no. 10, pp. 1109-1116, Aug. 2007
Devine L. (2012). Screening Protocols. English Institute of Sport. 1,p 13-14.
Legg S, Mackie H, Smith P. (1999). Temporal Patterns of Physical Activity in Olympic Dinghy Racing. J Sports Med Phys Fitness. 39 (1), 315-320.
Moraes J, Nery C, Fontel E, et al. Multidisciplinary assessment of the Brazilian Olympic sailing team. In: Legg SJ, ed. Human performance in sailing conference proceedings: incorporating the 4th European Conference
on Sailing Sports Science and Sports Medicine and the 3rd Australian Sailing Science Conference. Palmerston North, New Zealand: Massey University, 2003:925.
Neville V, Folland JP. (2009). The epidemiology and aetiology of injuries in sailing. Sports Medicine. 39 (2), 129-145.
Skea R. (2007). How to Hike Hard. Available: http://nswptca.papertigercatamaran.org/images/Hiking.pdf. Last accessed 20/02/13.
Spurway, N.. Hiking physiology and the "quasi-isometric" concept, Journal of Sports Sciences, vol. 25, no. 10, pp. 1081-1093, Aug. 2007.
Spurway, N. (1999). Sailing & Science: in an interdisciplinary Perspective. Institute of Exercise and Sports Science, University of Copenhagen, Denmark. Sailing Physiology. In Sjgaard, G. (pp 95-117)