toneeees
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[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]The weather is getting cooler, and most of us will soon have to give up our time on the water. But just because you aren't shredding on your favorite wakeboard doesn't mean there's nothing to do until next spring. In fact, practicing some off-water training strategies is the best way to assure a successful 2016 season.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]In previous coaching articles, I have written about the importance of understanding and working the basics. When you can't do that on the water, you can-and should-take your training to dry land. Specifically, there are four basics you can do on land to get a head start on next spring: stance/balance, 180 degree spins, handle passing for 360 degree spins, and inverts on a trampoline.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]For the first three, use your handle by attaching it to a solid point, or better yet have a riding friend hold the line as you hold the handle. Another option is to attach your line to a pulley, either set up in your house or at the gym. The gym will allow you to vary the weight on the line, and most gyms have lots of full length mirrors. Your friend and the mirror are great for instant feedback.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Stance/Balance
Place your board on the floor next to you so that you can best mimic your actual riding stance. Flex your ankles and knees. Notice where the weight is on your feet. See whether you feel balanced. Then, by adjusting the flex in the ankles, apply a bit more pressure in the ball of the foot to simulate toe side edge, and then focus a bit more on the heel end of the foot to feel heel side edge. Do this with the opposite foot forward also, for switch stance.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]This might sound basic, but the more you do this drill, the more you will develop a better sense of using your feet to apply pressure to the board where you want it. This will really help your balance, edge control and wake jumps. This is also a great time to check your overall body position and whether your upper body is upright.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]180 Degree Spins
Land practice is perfect for working on turning the board 180 degrees in the air from basic to switch stance and back to basic. As always, start in a balanced sideways wakeboarding stance. Use the flex in your ankles and knees, pressing down through the center of your feet to get lift from the floor. Stay relaxed and quiet and balanced in the upper body so that you can use your legs and lower body to full potential. Using the wake this way will help you develop air time for wake jumps, also.[/FONT]
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[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Now combine the jump with the 180 rotation. If right foot forward stance is your basic stance then rotate feet, legs and hips to the right 180 degrees, landing in switch stance. Keeping the upper body quiet will allow you to land balanced. Then with your left foot forwards, work the legs again to get air and rotate 180 degree to the left to your basic stance.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]
[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Check your mirror or have a friend observe your handle position. Your hands on the handle should stay positioned near your leading hip.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Handle Passing for 360 Degree Spins
Once you are using your legs efficiently on the 180 turns, you will be able to develop that into a 360 spin in the air. If your feet don't land exactly in the sideways wakeboarding stance, that's fine. The goal of this drill is to work on releasing and regrabbing the handle during the 360.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]At first, do the 360 rotation keeping your feet on the floor, so that you can focus on passing the handle. As you release the handle after starting the turn, focus on keeping your hand near your waist as you turn. You want the handle waiting near the small of your back to grab the handle to finish the rotation.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]As you come forward, the hand stays near the waist, and head and eyes should remain level and focused straight ahead. This will insure a quick, continuous spinning rotation. Work on your 360 spin in both directions, since there are numerous spins to do from either direction. Once you are comfortable doing the 360 with your feet on the floor, combine leg strength to get air time and rotation with a smooth handle pass. It's a good idea to have gym mats around you for the 360 spin in case you lose your balance on the landing.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Inverts on the Trampoline
Just like I do, incorporate a trampoline into your off season training to amp up your riding skills. You may not have one at home, but many gyms do. If you are new to this drill, get some coaching to insure you are jumping safely.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]
[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Just using the trampoline to get air time for your basic jumps will help you use your legs more effectively when jumping the wake. As you learn to get more air time, you can wait until you rise to a peak before initiating a spin or invert on the trampoline. This will enhance your sense of timing. Then you can practice inverts such as back roll, front roll and back flip. Also during these drills, concentrate on keeping your eyes open and spotting the landing. This will give you experience and confidence before trying these inverts on the water.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]By working on these basic drills during the off-season, your core riding skills will improve, and you don't even need a boat or a warm day! Add your favorite music if you like. And console yourself by remembering that it will be spring before you know it.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Raimi Merritt wins her 10th World Cup with her recent win in Linyi City, China. Raimi is also 2 times IWWF Open Women Wakeboard World Champion and a Masters Champion. Raimi is sponsored by Mynt, Nautique, Hyperlite, Rollei Actioncam America, Breathe Boardwear, Proof Eyewear, OrigAudio, Wakami, Peripheral LS and Fly High. Visit www.raimimerritt.com for the latest news. Raimi also offers personalized coaching in Orlando, Florida. E-mail raimi@stevemerritt.com to schedule a lesson.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]In previous coaching articles, I have written about the importance of understanding and working the basics. When you can't do that on the water, you can-and should-take your training to dry land. Specifically, there are four basics you can do on land to get a head start on next spring: stance/balance, 180 degree spins, handle passing for 360 degree spins, and inverts on a trampoline.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]For the first three, use your handle by attaching it to a solid point, or better yet have a riding friend hold the line as you hold the handle. Another option is to attach your line to a pulley, either set up in your house or at the gym. The gym will allow you to vary the weight on the line, and most gyms have lots of full length mirrors. Your friend and the mirror are great for instant feedback.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Stance/Balance
Place your board on the floor next to you so that you can best mimic your actual riding stance. Flex your ankles and knees. Notice where the weight is on your feet. See whether you feel balanced. Then, by adjusting the flex in the ankles, apply a bit more pressure in the ball of the foot to simulate toe side edge, and then focus a bit more on the heel end of the foot to feel heel side edge. Do this with the opposite foot forward also, for switch stance.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]This might sound basic, but the more you do this drill, the more you will develop a better sense of using your feet to apply pressure to the board where you want it. This will really help your balance, edge control and wake jumps. This is also a great time to check your overall body position and whether your upper body is upright.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]180 Degree Spins
Land practice is perfect for working on turning the board 180 degrees in the air from basic to switch stance and back to basic. As always, start in a balanced sideways wakeboarding stance. Use the flex in your ankles and knees, pressing down through the center of your feet to get lift from the floor. Stay relaxed and quiet and balanced in the upper body so that you can use your legs and lower body to full potential. Using the wake this way will help you develop air time for wake jumps, also.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]
[/FONT][FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Now combine the jump with the 180 rotation. If right foot forward stance is your basic stance then rotate feet, legs and hips to the right 180 degrees, landing in switch stance. Keeping the upper body quiet will allow you to land balanced. Then with your left foot forwards, work the legs again to get air and rotate 180 degree to the left to your basic stance.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]
[/FONT][FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Check your mirror or have a friend observe your handle position. Your hands on the handle should stay positioned near your leading hip.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Handle Passing for 360 Degree Spins
Once you are using your legs efficiently on the 180 turns, you will be able to develop that into a 360 spin in the air. If your feet don't land exactly in the sideways wakeboarding stance, that's fine. The goal of this drill is to work on releasing and regrabbing the handle during the 360.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]At first, do the 360 rotation keeping your feet on the floor, so that you can focus on passing the handle. As you release the handle after starting the turn, focus on keeping your hand near your waist as you turn. You want the handle waiting near the small of your back to grab the handle to finish the rotation.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]As you come forward, the hand stays near the waist, and head and eyes should remain level and focused straight ahead. This will insure a quick, continuous spinning rotation. Work on your 360 spin in both directions, since there are numerous spins to do from either direction. Once you are comfortable doing the 360 with your feet on the floor, combine leg strength to get air time and rotation with a smooth handle pass. It's a good idea to have gym mats around you for the 360 spin in case you lose your balance on the landing.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Inverts on the Trampoline
Just like I do, incorporate a trampoline into your off season training to amp up your riding skills. You may not have one at home, but many gyms do. If you are new to this drill, get some coaching to insure you are jumping safely.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]
[/FONT][FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Just using the trampoline to get air time for your basic jumps will help you use your legs more effectively when jumping the wake. As you learn to get more air time, you can wait until you rise to a peak before initiating a spin or invert on the trampoline. This will enhance your sense of timing. Then you can practice inverts such as back roll, front roll and back flip. Also during these drills, concentrate on keeping your eyes open and spotting the landing. This will give you experience and confidence before trying these inverts on the water.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]By working on these basic drills during the off-season, your core riding skills will improve, and you don't even need a boat or a warm day! Add your favorite music if you like. And console yourself by remembering that it will be spring before you know it.[/FONT]
[FONT=Trebuchet MS, Lucida Grande, Arial, sans-serif]Raimi Merritt wins her 10th World Cup with her recent win in Linyi City, China. Raimi is also 2 times IWWF Open Women Wakeboard World Champion and a Masters Champion. Raimi is sponsored by Mynt, Nautique, Hyperlite, Rollei Actioncam America, Breathe Boardwear, Proof Eyewear, OrigAudio, Wakami, Peripheral LS and Fly High. Visit www.raimimerritt.com for the latest news. Raimi also offers personalized coaching in Orlando, Florida. E-mail raimi@stevemerritt.com to schedule a lesson.[/FONT]