Sue Crafer has been advising and consulting a number of countries on the technical aspects of the biomechanics in sailing, the sport specific conditions encountered and how to avoid them becoming a performance limiting factor since 1992. She supported the Australian Olympic Sailing Team from 1994 and attended the 1996 Olympic Games as Australian Sailing Team Physiotherapist. From 1998 Sue was contracted to work with the Royal Yachting Association until the end of the Sydney 2000 Olympics in the role of Sports Medicine/ Physiotherapy Services Coordinator for Team GBR Sailing and the British Olympic Sailing Team.
She has just completed a programme with the Australian Paralympic Sailing Team leaving Qingdao, sailing venue for Beijing 2008 straight for Alicante to assist in the final preparation of the Green Dragon Team in the Volvo Ocean Race 2008-2009.
Sue agrees that she may have a certain level of understanding of the requirements of this race having competed as a professional sailor in a number of high level events including the 1993/4 race. She bases much of her work with sailors around the understanding of the sport’s specific demands.
What is the day-to-day training programme for the Green Dragon sailing team?
Every day is different, and it is important to keep the programme varied in order for the team to work on a range of different muscle groups and fitness levels. When the team are on land the majority of the training is land-based there but we are also combining it with intensive pool sessions. They have a programme that rotates on a daily basis to include circuit training, core stability and weights. They train six days a week for around one hour per day. They are also likely to be training in their functional roles on the boat on these days.
Do you tailor make the training to suit different body types, strengths etc?
Every crew member undergoes a full physical assessment. Which includes a neuromusculoskeletal profile and analysis of the biomechanics of dynamic movements. As a result I can tailor-make a training programme to suit each individual crew member based on this profile and corresponding to their position on the boat itself.
Is all the training based in the gym?
The pool can also provide an ideal environment for specific areas of this training; we can alternate a wider range of training programmes including aerobic, anaerobic, core strength, core stability as well as balance training. I often find poolwork to be just as useful as work in the gym provided the right time and right place
What is the most crucial part of the training programme?
The core stability is crucial for all the sailors. Our core strength goes beyond the surface muscles and asks us to utilise our deep internal muscles to maintain stability in motion. Many of the crew have a very structured set of movements onboard in terms of their key role. As a result when they are not in their normal position, where they use a new range or muscle groups or move in an unusual way this is where the potential for injury increases. The training should allow them to maintain a more stable core and so in turn prevent some of these injuries when they are competing in conditions across such a wide spectrum as during the Volvo Ocean Race.
The training aims to optimise the functional training programme of neuromusculoskeletal systems to improve flexibility, stability, coordination and strength. In theory reducing the potential for performance related injury. In many ways the crew need to focus on their fitness and preparation with as much professionalism as the preparation and maintenance of the boat and its systems. It is about constantly reviewing the small details, the checking and testing that will highlight potential issues that, if not dealt with now will have the potential to flare up later, and potentially have a increased impact.
It is about training smarter not training harder!
Core stability: The balanced development of the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals AND also the muscles of the back.
The aim of core stability training is to learn to control the position of the lumbar spine during dynamic movements. This in turn gives the rest of the body a stable base to achieve performance.
