Be Your Own Sailing Coach

Jon Emmett is a successful Laser Radial sailor, representing the UK internationally for over 15 years. He has ranked number one in the UK for nine years, won the Europa cup series and European Springs, and twice finished top five in the World Championships. He is currently embarking on his third Olympic campaign. Jon has been a professional coach since 2000 and has coached up to Olympic level, specialising in single-handed boats and team racing. He is also the training officer for the UK Laser class association.

0.0 Introduction (The dartboard and how to use the book) 1.0 Goal setting 1.1 The importance of goal setting 1.2 Smart goals 1.3 Short, medium and long term goals * Paul Goodison 2.0 Self preparation 2.1 How prepared are you? 2.2 Peaking at the right time 2.3 Check lists * Simon Hiscocks 3.0 Venue preparation 3.1 Logistics 3.2 Weather patterns 3.3 Wind patterns *Paul Goodison 4.0 Technology 4.1 Keeping up with the trends 4.2 Finding the perfect solution 4.3 Keeping it simple * Simon Hiscocks 5.0 Starting 5.1 Time, distance and acceleration 5.2 Considering wind and current 5.3 Remember the rest of the race * Paul Goodison 6.0 Boat handling 6.1 Top and bottom turns 6.2 Tacks and Gybes 6.2 Changing gear * Paul Goodison 7.0 Tactics 7.1 What is boat to boat tactics? 7.2 Upwind tactics 7.3 Downwind tactics * Paul Goodison 8.0 Strategy 8.1 What is race strategy? 8.2 Upwind strategy 8.3 Downwind strategy * Simon Hiscocks 9.0 Rules 9.1 Rules: the basics 9.2 Using the rules aggressively 9.3 Using the rules defensively * Simon Hiscocks 10.0 Meteorology 10.1 Sources of weather information 10.2 Understanding weather forecasts 10.3 Using weather forecasts * Joe Glanfield 11.0 Boat speed upwind 11.1 Rig set up 11.2 Making the boat "point" 11.3 Helping the boat "foot" * Joe Glanfield 12.0 Boat speed reaching 12.1 Rig set up 12.2 Soaking low 12.3 Going for speed * Simon Hiscocks 13.0 Boat speed running 13.1 Rig set up 13.2 Sailing by the lee 13.3 Apparent wind sailing * Paul Goodison 14.0 Fitness 14.1 What is fitness? 14.2 How fit do you need to be? 14.3 How to improve fitness * Paul Goodison 15.0 Diet 15.1 Understanding Nutritional labelling 15.2 What we need to eat 15.3 Diet suggestions * Joe Glanfield 16.0 Bodyweight 16.1 Maintaining bodyweight and recovery 16.2 Losing bodyweight 16.3 Gaining bodyweight * Joe Glanfield 17.0 Mental attitude 17.1 The importance of attitude 17.2 Dealing with negatives 17.3 Relaxation * Joe Glanfield 18.0 Racing log 18.1 Why keep a diary? 18.2 How to keep good records 18.3 Race analysis * Joe Glanfield 19.0 Concentration 19.1 Looking at mental stamina 19.2 Maintaining focus 19.3 Peaking at the right time * Joe Glanfield 20.0 Boat preparation 20.1 How prepared is your boat? 20.2 Dealing with boat work 20.3 Check lists * Simon Hiscocks 21.0 Finance 21.1 The true cost of sailing 21.2 Campaigning 21.3 Sponsorship * Joe Glanfield Index