Our First Camp of 2019

While many people were in the ski slopes this past weekend, we hosted our first official Crossed Feet Sports Camp of the year! We had an amazing group of talented and eager riders, willing to put their snowboards away for a weekend to join us at the stunning Drepani Water Ski Resort. For those of you who have not been, Drepani is simply water sports paradise! They have a fantastic spot on a lagoon, bungalows on the water, great facilities and to top it all off great food!

The Camp

To kickstart the year we did a two-day camp with two sets a day. During winter never hold camps that run for more than three days. This is to protect against injuries. The combination of cold weather and coming back to wakeboarding after a break is hard on our bodies and we need time to readjust. Our main goals for this camp were to get our riders back on the water, to play around and start feeling comfortable again on the board and to set some goals for the upcoming season.  We were extremely happy with the results, within only two days our team of riders had already settled back into their boards, set some goals and even begun tackling some fears!

Goals

Like everything else in life, the best way to reach your goal is to have a strategy, and to write them down. You would not believe how much quicker you can reach a goal by simply putting down a strategy.

Asking students to set themselves goals is a way for us to assess their mindset and to set realistic goals for them. The group that we trained this past weekend is very passionate, committed and not afraid to take a step back in order to do bigger things.

Workouts

A major element of our camps is the fitness. We did not have much time to work on specific training drills but before heading out on the boat we ran extensive warm ups.

Warm ups are essential in any sport, in order to prepare your body for the upcoming activity.

The best format for any warm up is to consider the directions of the movements involved in the main activity and cover them through the warm up. (Full article on this topic coming soon!)

Example:

1) Spins involve twists of the upper body and hips

2) Side Flip involve side flexion/extension

3) Landings and take offs involve squatting

4) Grabs involve tweaks, so you want to have your hips open and loose.

 

Boat Snack!!

As always, we wanted to share one of our favourite boat snacks!

Banana Oat Peanut Butter Cookies 😊

Ingredients

•         225g Oats

•         2 ripe bananas, mashed

•         125g of nut butter of your choice

Optional Add-Ins

•         1-2 tbsp maple syrup

•         1/2 tsp sea salt 

•         50g chocolate chips, or 50g add-in of your choice such as chopped nuts, coconut flakes, raisins or dried cranberries. Mix them up or make a few of each.

 

Instructions

•         Pre-heat oven to 180C.

•         Mash the bananas with a fork.

•         Add the rest of the ingredients and mix well.

•         There should be enough for about 16 spoonfuls. Drop onto a cookie sheet, shaping each spoonful into a cookie shape.

•         Bake for 15 minutes. They should be firm and slightly browned when done

 

Coach’s Thoughts

At the beginning of the weekend everyone was feeling shy and a little nervous about coming back to wakeboarding but thanks to (we believe) good exercises and lots of switch riding and basic drills, they all managed to land new tricks with only 2 days!

If you keep your body and mind fit, flexible and fresh with the right drills, you can avoid set backs even when with less time spent on the board.

Quality is what drives us, not quantity.     :)