#13 The Basics

#14- Skills Development: constraints-led approach to drive performance outcomes via self expression

In the episode 14 we discuss the different constraints that we can use to create functional solutions in training that trigger performance outcomes. What are the demands of the sport, the degree of variability in canoe slalom that can potentially be used and structured to plan an effective learning process. We discuss 3 categories of constraints: Individual constraints, Environmental (physical, cultural) constraints, Task constraints; and how we can use those different types of constraints to modify the training environment to learn meaningful outcomes that match the "real stuff" of racing. My belief is that each individual has his own way of moving and therefore we should structure learning environment to help each paddler to develop their onw style as opposed to teach them one style. Based on this belief I am convinced that a successful training environment is a session in which, by modifying relevant parameters, the athlete is guided towards his own way of dealing with things. I love to think that constraint is a path to freedom You can undersatnd more by reading those 2 books: - "Motor Learning in Practice: a constraints=led approach by I.Renshaw. K.Davids & P.Savelsbergh - "Non Linear Pedagogy in skill acquisition: an introduction" by J.Y.Chow, K.Davids. C.Button, I.Renshaw Enjoy

#13 The Basics

In the Episode 13 of the Canoe Slalom Podcast , I explore the basics of kayaking and canoeing. It is an episode that will suits the beginners and intermediate needs as well as development coaches. Of course, the best paddlers have done the work already and it is my belief that they are still working on those simple things as they train or warm up. All the things you can do on the flatwer, the white water wihtout gates. Stroke, transmission, Steering, balance, propulsion are many things that can be trained and practiced without gates to enhance your skills. Being aware of them can help to break them down into manageable goals and ultimately improve each of them. The basics are the building block of good technique so don't overlook them. Enjoy the podcast

#12 Warmup Routine: enter the zone, channel emotional state, enhance performance & learning

In the Episode 12, for the first time, I explore without a host, the warm up routine, and why it is important to enhance the learning opportunities and performance. In Canoe Slalom we have all been there, with a bad warm up or a good warm up and we have seen the difference. The statement "My body is a temple" is critical to ease the body more often into a good warm up routine: food and water intake, good sleep are the strong base to ease the body into the zone. Warming up is important to help the body to get into the right emotional and physical state: by a serie of physical, cognitive tasks that challenge the nervous system, we gently put the body into the zone, the state we called the flow, to thrive for performance. Cardio vacscular arousal, balance, breathing, dynamic stretches, technical drills, proprioception, self talk and so on are tools and behaviours we can use to trigger a chain of physical reactions that will ease the body and mind into the right emotional state. By consistently and purposefully using a variety of tools to warmup we get to experiment, practice, choose and refine our routine to better discover what is useful for us to thrive. A long term benefit is to teach the brain overtime what is acceptable to get into the zone; because the brain is lazy and rely on the least amount of energy to survive, we need to practice everyday to remind him what works best for us. But hang on! the brain tends to avoid the so called negative experiences, so make your warmup is exciting and full of games, challenging, to you make sure you maximise the efficiency! Pick tools according to your warmup as well, don't go full board everyday or you will brun out! So next time, you are late for training, at least you will know that you can pump your brain up cognitively or by doing breathing exercises in your car on the way to training to anticipate the huge load of information that will be thrown at you on the whitewater. Enjoy the Podcast!