WINDSURFING

CORE WINDSURFING SKILLS An intermediate sailor will know and execute on a regular basis the Beachstart, Waterstart, Tack and Jibe. In between these manoeu- vres the sailor will sail in a mostly static position with both feet in the footstraps and hooked into the harness lines.

The Beachstart is used to by the sailor to get onto the board in shallow waters. The rig is pulled up and across the sailor's head to ensure a ready position with both hands on the boom. The effort is minimal but the muscles used are the biceps brachii, brachio- radialis, pronator teres, plus triceps to maintain extension through the arms in supporting the rig and maintaining pressure at the bottom of the sail (mast foot pressure). The gluteus max- imus is especially used to support the forward leg which remains standing in the water while psoas and hip flexors are used to step the back leg up onto the middle back of the board. The combined motion of pushing with the front arm while pulling the board towards the sailor with their back leg allows the wind to fill the sail and pull the sailor onto the board.

sailor's weight is committed to the harness using sartorius and the iliotibial band and in the lower leg for optimum ankle support – peroneus longus and peroneus brevis. In the lower back the thoracolumbar fascia and quadratus lumborum are used. While in the sailing position the glutes, hamstrings and quadriceps muscles also.

The Waterstart is an extension of the beachstart and is used by sailors to get onto the board in deep water. Once again the rig is pulled up and across the sailor's head to ensure a ready position with both hands on the boom. At the same time underneath the water both legs are kicking to ensure the rig can be held high. The rectus abdominis, transversus abdominis, all paraspinals and thoracolumbar fascia are used for trunk stability whilst swimming. Triceps, forearm flexors, lat dorsi and serratus anterior are used to support the rig above the head. The back leg is once again placed on the middle back of the board while the forward leg continues swimming relying on glutes, hamstrings and gastroc to kick. The combined motion of pushing with the front arm while pulling the board towards the sailor allows the wind to fill the sail and pull the sailor onto the board. Good diaphragm mobility and strength are required to balance between pelvic and abdominal pressure.

The Tack is used to turn the board into and through the wind and a new direction. Placing the end of the sail towards the back of the board turns the board through the wind. Especially useful when you need to reach a point upwind of your current position. Glutes and quadriceps stabilise the front foot in front of the base of the sail. Transversus abdominis and internal obliques are used for upper body balance while the board is moving through the wind.

Triceps to support the rig and also good scapular

stabilisation and rotator cuff. Hamstrings, gastrocnaemius and glutes for leg stability to maintain balance. Peroneus longus and peroneus brevis to maintain good ankle support

During the transition while the board is moving through the wind and the exit when the rig is thrown forwards to start sailing again all the above including, thoracolumbar fascia, latissimus dorsi, biceps, brachioradialis, pectoralis major and minor and all the scapula stabilisers.

Footstraps and Harness Sailing allow the sailor to remain in an almost static position for long periods of time before deciding to tack or jibe or execute another manoeuvre. Stability is maintained through the balance of wind pressure and the opposite pull of the sailor. The sail is sheeted in to increase the speed by using the forearm flexors, rotator cuff, biceps and brachioradialis in addition to the finger flexors – flexor carpi ulnaris, flexor carpi radialis and flexor digitorum longus. Good scapular stabilisation is required and upper trapezius/serratus anterior is also used. The

The Jibe is used to turn the board away from and through the wind and a new direction. Especially good when you need to reach a point downwind of your current position. Extending the front arm while sheeting in with the back hand and placing a little pressure on the inside board rail turns the board through the wind. Core stabilisers, quads and pelvic floor for balance and stability through trunk and legs. Rotator cuff, biceps, brachioradialis, pronator teres for back arm flexion and triceps for maintaining stability in keeping front arm extended.

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sportex dynamics 2007:13(Jul):11-//