Hints and tips #1 Spring 2007
Finding your inner rhythm
Here follows some help with finding the right level of focus for your next skydive....
Wether you are preparing for your first jump or round 1 of a major competition, your state of mind will decide the outcome.
Get to know what mindset works best for you in high stress situations, are you someone who needs to be a bull charging down the field or do you need to be semi-comatose to give your best?
I am guessing that few people will be either of these extremes but recognizing where your optimum arousal level lies will give you a marker to aim for. Use your experiences in other walks of life to gauge where this optimum level is, or if you have no other relative experience, try something out and see if it works!
For example; if you are training for a large important competition, whilst competing at a smaller less vital event, recognize your current state of arousal and give it a number from 1-10 (1 being semi-comatose and 10 being the bull! ), see how you perform on that jump and make a note of wether you are happy with the outcome. Then try various levels of arousal, equating them with actual performance outcome (not just your gut feeling) and note the differences. You can then assign a number to your optimum arousal level and aim to be at that number when you compete. These numbers are only relative to you and your performance, not your friends or team mates.
That’s actually the easy bit!
The next bit is a bit tougher.... getting to that optimum level in the moment of competition.
There is no substitute to having 100% desire to make you feel ready and give you the highest potential of success for a particular event. In my mind it is equal to the other essential; intelligent and ample training.
However the scope of this article is to give you some tools to help you reach your optimum level.
If you feel that you are “over the line” and need to bring your arousal level down, the most obvious technique is to focus in on your breathing, try these different exercises:
1) Close your eyes and breath smoothly and calmly in through your nose, feeling the air as it passes through your nostrils and works its way down your throat and into your lungs. Exhale evenly through your nose, again noticing the passage of the air as it leaves your body.
Do this 4-5 times, each time breathing a little more slowly, keeping your awareness on the breath and nothing else.
Now open your eyes and check your arousal level.
2) Visualize yourself in a soothing scenario, with a loved one or in a fond memory.
3) Tell yourself that you are ready, you have prepared for this moment to the best of your ability and you can take on anything, as you have prepared for every eventuality.
If you that you are “under the line” and need to work on bringing your arousal level up, try these exercises:
1) Widen your eyes, flare your nostrils and take a few powerful breaths in and out, flex your muscles, change your physiology (stand up, move).
2)Visualize yourself on the podium receiving your medal.
Practice these and other exercises in training so that the tools are ready for you when the big event comes around.
If you already have techniques that work for you in other aspects of your life, try them in skydiving.
Article #3 winter 07/08
Tunnel flying
The objective of this article is to discuss the differences between flying in the tunnel and in free fall and also how to make more efficient use of your tunnel time.
If your goal is to improve your flying skills then you have probably either thought about flying in the tunnel, or already have. The tunnel is about the best place in the world to improve your skills and get them ready for free fall, you are in a relaxed environment, you have immediate feedback and it is relatively cheap.
A Relaxed environment: In free fall you have the exit and survival procedures (opening, malfunctions, landings etc) that shorten your learning time and increase your anxiety (these are also some of the most exciting elements of our sport!). The tunnel allows you to learn in a controlled environment and have considerably more time in our chosen element.
Immediate feedback: If you are trying to learn basic skills then you need to make sure that you are repeating the correct movements over and over, otherwise you will end up learning how to do the wrong thing! The best two tools for this is a coach and video review.
A coach will prepare your session and ensure that you are repeating the correct body movements before you even get into the tunnel. Once in the tunnel the coach will give you feedback as to whether the movements are correct or whether they need to be changed. In between your flights the coach will also be able to give you advice.
Video review is available at all wind tunnels and if possible you should watch the critical parts of your session immediately with your coach, you can then take your DVD home and watch the rest at your leisure, learning from your strengths and weaknesses as well as watching the coach and how they fly.
Relatively cheap: Tunnel time works out to be approximately 50% of the cost of an airplane ride, however that is no reason to be wasteful with it! Because of the reduced cost of tunnel flying it is easy to undervalue the time that you spend in it. The effort of flying in a tunnel is physically very demanding, after all, the muscles that you use for flying are not normally engaged for more than a minute at a time. In the tunnel you will generally fly for up to two-minute intervals and up to thirty minutes a session. Once you are ‘tunnel fit’ it is easier to spend more time in the airflow. I find it better to book shorter sessions with a decent break in between to rest and re-hydrate. If you plan to spend X amount of hours in the tunnel in one year, try not to do it all at one time, spread your time to maximize your preparation and have more time operating at full fitness rather than wearing yourself out and wasting time and money.
The differences between tunnel and free fall.
- Not wearing a rig is a huge advantage for learning how to fly; it gives you more flexibility, less weight and better range of vision. Once you are ready to start taking your act into free fall it is not a bad idea to try out a tunnel rig. These are provided by all good tunnels and are generally weighted to be similar to normal gear. Do not use a normal skydiving rig in the tunnel unless you have a system to completely enclose the rig and make it inoperable that is also cleared by the tunnel operator. You may notice how much harder it is to start and stop moves with a rig on your back, how the harness impedes your flexibility and also how having rigs in the formation reduces your field of vision. Some people find that wearing a rig makes it easier to fly, especially for turns. Wearing a rig in the tunnel is physically more demanding, fly for less time!
- The visual references in a tunnel, walls etc. are a great help when learning, however these are not available in free fall, so don’t become too reliant on the walls.
- When practicing a skill in the tunnel you generally only get to attempt it for a short period of time (i.e. forward movement), free fall allows for longer, extended moves.
- In free fall, everyone around you is moving, all the time, in the tunnel the walls are still, this can make for some interesting/different perceptions.
Hints and tips for better tunnel flying:
- Book time with a coach, flying on your own when you are trying to learn can lead to bad habits.
- Take the time to get used to flying in a room; this may take some time, especially if you have a lot of jumps! Once you are comfortable with this then you can start to learn how to fly.
- Start off slowly, learn the moves before you add speed.
- Make defined moves when learning the foundation skills.
- Avoid dehydration and hunger; it is more demanding than you might think.
- Make mistakes and learn from them.
- Because of the ‘goldfish bowl’ effect of the tunnel it is easy to feel under pressure and under critical observation, it is your time, be selfish.
- Use ear plugs.
- The tunnel is a great place to try out a new suit.
- If you wear weight in free fall, be ready to wear some in the tunnel.
- Enjoy it ...!
The Project 2009
Here is an article written by Aidan Onn
The Plan (Project 09)
An American writer and sports enthusiast once said that ‘A good plan is like a road map: it shows the final destination and usually the best way to get there.‘ I’m sure he wasn’t thinking of throwing himself out of an aeroplane at the time, but this seems to lend itself very adequately to the principals of a good skydiving plan.
For me and my four-way team, the plan is pretty simple; soak up as much knowledge as possible, be good at what we do - not necessarily the best, but skilled, competent and informed in as many aspects of the sport as possible and have a lot of fun on the way. The destination is not really so very important – it’s more about the route we take in getting there.
Within our varied local, national and international skydiving communities, there exists very many comprehensive plans of progress that help bring us all a little closer to that final destination. One good example of the kind of resource available is Pete Allum’s annual coaching programme - ‘The Project’.
Based at Skydive Empuriabrava, ‘The Project’ is primarily a skills workshop designed to build on four-way technique. So myself and my rookie four-way team ‘Gravity’ booked ourselves on this year’s training camp (18th to 21st June 09) and headed out with a view to complementing our current UK training camps, improving a little on our skydives and soaking up some of that Spanish sun.
Here follows a brief summary of what such a coaching programme as ‘The Project’ can offer, in terms of both team and individual skills progression:
‘The Project 09’ is structured around a twenty jump, four-day programme. Four to six groups of four-way teams are given three on one coaching, with coaches rotating around team slots on each jump. In this way, the coaches proactively participate in each dive and observe first-hand the individual and team dynamic.
Under the expert administration of Anne Maxwell, and with luminaries Pete Allum, Shannon Pilcher and Ian Bobo (from the PD factory team) comprising the coach line-up, plus Regan Tetlow ably participating and assisting, we were pushed to the very limits of our current abilities.
Early morning stretching exercises cranked up the brain and body muscles, preparing us for the pace of the day ahead. Each team was then assigned a coach (effortlessly switching between each group’s varied experience levels), and so it would begin; the meticulous planning and prepping for each dive.
We would rehearse each sequence of three or four randoms as a walk-through, followed by creeping and finally the exit strategy on the mock-up behind the hangar. By repeatedly visualising our exits and each formation build as a series of snapshots, we were better able to understand our relative positioning during the skydive.
After each coached-jump (accompanied by cameraman), we would race back for video debriefing, and a frame-by-frame critical analysis of our individual and group performance. Particular attention was given to how closely we matched those snapshot visualisations on exit and build-positioning, plus group awareness and break-off tracking. We were all encouraged to evaluate ourselves, making us far more alert to necessary improvements. The jump would then be repeated with the onus on correcting any mistakes.
With fifteen-minute calls between lifts, and a mid-day temperature of around thirty degrees, the pace was tough and a little manic at times, but that pressurised learning curve yielded better and more focused results; with stronger and more disciplined skydives.
Unfortunately, only fourteen jumps into the programme, and Empurabrava’s temperamental weather system; the infamous ‘Tramontana' winds howled in over the Pyrenees, effectively shutting down the drop zone. The project didn’t skip a beat, simply adapting it’s programme to run various seminars and workshops on a multitude of subjects including canopy piloting, basic rig maintenance, sports psychology and the art of water-balloon bombing.
To wrap it up, we all dined out at a beautiful little restaurant hidden away in the Catalonian countryside. A very nice way to end the week, wind down and socialise with the group. Goodie-bags were given away – including coached tunnel time, discount vouchers, T-Shirts and hoodies.
And so, with the combined experience of some of the best, most accomplished skydivers and canopy pilots in the world, our group came home feeling a great deal further progressed. We even managed a pretty good suntan. To me, that kind of progression seems the best and safest route to knowing, participating and evolving within our sport. I hope that all those involved in this year’s Project 09 will return again next year, with new additions.
This big skydiving community, whether it be local or international, is very fortunate to have such a uniquely open-access attitude to top level coaching. And with that kind of knowledge, passion and commitment, we surely move forward, and help to remove all the mythology and misinformation that somehow manages to propagate the bar-room stools at Drop-Zones.
For those interested in progression, you can visit the bpa.org.uk, uspa.org, ukskydiver.co.uk and dropzone.com web sites. All have exhaustive listings and diaries of events. Additionally here’s just a few events, courses, and programmes that I would recommend and that I have had the very great privilege of attending:
‘The Project’
Professional FS/CP coaching for skydiving teams and individuals
Skydiving events, competitions and wind tunnel coaching
‘Safe Flight School’
The Safe Flight School offers a variety of canopy courses to suit all levels of experience from AFF graduation through to experienced and competition jumpers. The courses are modular and designed to be related to your experience level.
‘Regan’s Hot Weekender’
Organised formation skydiving packages tailored to individual or group requests. Airport transfer, bunkhouse, 50 euro barcard, load organising, DVD, free nightclub entry and 15 jumps.
Article by Aidan Onn
The Project ‘07
Big thanks to: PD, Bodyflight UK, Skydive Empuriabrava and the coaches for their support and prizes...and of course Anne Maxwell the organiser of the event!
The lucky entrants were: Andy Forsyth, Ruth Ferris, Joel Gluth, Alejandro Romero, Cesar Udaondo, Des Enoch, Bego Lopez, Manolo Marquez, Merce Sistach, Ricard Crespo, Bob Blackwell, Tom Blackwell, Will Blackwell, Brett Shaw, Gareth Couldrey and Martin Koenig.
If anyone would like copies of the aerial shots please go to www.guscabana.com Gustavo will have shots for sale very shortly from his gallery.
The Event
An intensive 4-way coaching event with 3 people and 1 coach in every group. It took place from 19 – 22 July 2007 in Empuriabrava, Spain. Spaces were limited and only the most enthusiastic applicants were chosen. The event was incredibly attractive because not only were some of the top 4-way coaches in the world attending, but their services were entirely sponsored by Performance Designs. The event was organized by Inner Rhythm Coaching.
The Coaches
Pete Allum, Shannon Pilcher and Ian Bobo rotated each day between the groups to give every participant a taste of their unique coaching styles. It is not often in sports to be able to train with world champions, but this particular group were incredibly spoiled to work with all three coaches.
The Location
The event was held in Empuriabrava, a short flight for most of the European participants. Empuriabrava in July is a great combination of fantastic aircraft (Twin Otter, King Air and Pilatus Porter), great weather (jumping from 9 am to 9pm) and good organization. The DZ admirably juggled 5 4-way teams, 1 8-way team, free flyers, 100+ tandems per day, AFF students and various fun jumpers. All teams had completed their allocated 20 jumps well in advance of the deadline.
The Participants
People arrived from Europe, Australia and South Africa, with a particularly strong showing from the UK. Skydiving experience ranged from 50 – 1800 skydives. Coaches ensured that each group had a similar ability level and that the skydives progressed from simple to more complex building day by day. By the end of the camp, every individual had completed their best ever skydives and had formed some very strong teams.
Team Katana (aka Innuendo)
Again, a lower level group of British skydivers with experience ranging from 75 – 160 jumps. This group formed a strong team bond and quickly progressed from basic skills to some impressive random skydives. They made a decision during the event to continue skydiving as a team and intended to enter British Nationals. They were awarded the ‘Most Improved Team’ of the event award with a prize of 30 minutes tunnel time at Bodyflight Bedford as well as 30 minutes wind tunnel coaching from Pete Allum.
Team Sabre
This group was made up of very motivated and experienced formation skydivers. Each person had trained 4-way in the past and had many hours in various wind tunnels with world-class coaches. The coaches pushed them to the limit. One of the skydivers from this group; Gareth Hunterston had this to say:
“As the event developed, the rapid progression of everyone was evident: less experienced jumpers began to work closely in the sky and put together some good random work, more experienced jumpers moved on to blocks & bigger pages.
This is in no small way down to the quality of the coaching - what started as "scratch teams" were pushed to gain in confidence and ability very quickly (over just a handful of dives) but it was also down to the energy generated by the participants (admittedly levels where a little lower the morning after the event meal!). There was a tangible buzz about the place with jumpers shuffling, creepers spinning & exits practiced followed by 60 seconds of mega focus & some interesting vocals on break off & landing.
By the end of the event 3 of the participants are well on the way to forming a new team & from my point of view, ability levels shot up, future direction was re-affirmed & the fires to "go fast, 4 way style" were fueled.
Lets hope the guys put on a similar event next year -keep an eye open, I'd recommend it”.
Gareth was awarded most Passionate 4-way Player and presented with ½ day of ground coaching or 1 hour of tunnel coaching by Shannon Pilcher. Brett was presented with the ‘Cuba Libra’ award for most laid back participant and Martin won the “Can Do’ award.
Team Bollulos XXL
This group comprised a Spanish 4-way team training for Nationals. They rotated one person on each jump in order that they could remain together as a group and utilize the coaching to their best advantage. They won the Teamwork award and were presented with ½ day of ground coaching or 1 hour of tunnel coaching from Ian Bobo.
Team Stiletto
This group had an unusual combination of skydivers with mixed jump numbers but with a similar level of 4-way experience. The group comprised different nationalities and worked hard on consolidating basic skills, improving communication and creating a strong team. Each person agreed that it was the best 4-way skydiving they had ever done. Two players from this group; Alex and Cesar, were presented with the Best Communication award and were given 3 skydives each by Skydive Empuriabrava. Des from this group was presented with the “Mr Fixit’ award.
Team Velocity (aka Team Blackwell)
The lowest level, but most hardcore group in the bunch. Bob Blackwell and his two sons; Tom and Will started skydiving last year. They each had under 100 jumps before the camp started. They racked up 10 jumps each day and during the week Bob purchased equipment for the whole family including PD mains and reserves. At the prize draw they were awarded the ‘Good Vibes’ award and walked away with 30 minutes of tunnel time donated by Bodyfight Bedford.
The Project ’08
Day 1
The eagerly awaited day has finally arrived. 15 participants are assembled to take advantage of world-class coaches, turbine aircraft and blue skies. One small hiccup in the flow is that Shannon has been unavoidably delayed due to thunderstorms in the U.S. delaying his international connection. Pete Allum’s wife, Anne takes his place with one of the Rookie teams (ADHD) for the first day. The team is a father (Bob) and his two sons (Will and Tom), who only started jumping last year. They intend to compete with Pete Allum in the Rookie division at this years’ U.K. Nationals. By the end of the day, all of the teams complete 6 jumps, with the exception of ADHD who pulled double duty and put Anne to work squeezing in 12 jumps!
For those unfamiliar with the Project, the event is a 4 way skills camp, in a 3 on 1 format, incorporating world class coaching. It is held at one of the finest drop zones in the world, Empuriabrava, Spain. As in 2007, this year the coaches include Pete Allum, Shannon Pilcher and Ian Bobo. The event provides sponsored coaching with Performance Designs, Airtec and United Parachute Technologies generously funding the majority of the coaching costs.
Day 2
Another beautiful day and wheels off by 9am with 3 teams on board. Team Innuendo is attending the Project as a complete 4-way including cameraman. 2 of them attended last years’ Project, created ‘Innuendo’ and competed in the Rookie division at the 2007 U.K. Nationals. Their line-up this year comprises Ruth, Lee, Joel and Ro, with Martin on camera. They are rotating one person out on alternate jumps with Pete stepping in and setting the benchmark. They then go up and try and achieve the same standard. They are having a great day. Martin (cameraman) arrived as a rookie, and is having a blast refining his exits and position. He has improved hugely over the first two days. The goal of Innuendo is to attend this years’ Rookie division at U.K. Nationals so there is some friendly rivalry between them and ADHD, who are putting Shannon to work and getting rid of the cobwebs after 48 hours traveling.
Ian is jumping with the ‘Bollulos ex XL’, a Spanish group consisting of husband and wife; Manolo and Bego and friend Cesar.
Manolo and Bego will be familiar to Florida jumpers, as they own a house in DeLand and are regular visitors. They are competitive 4-way jumpers and are currently putting a new team together. Cesar has worked hard on his skills over the past year and is steadily progressing with the group.
Day 3
The great weather continues and again the group is on a 9 am take-off on load 1. Jumping progresses smoothly through the day. Pete is jumping with Team Velocity. They comprise Marko from Estonia, Raimundo from Italy and Kevin from DeLand. Although they had never met before the Project, they are all experienced 4-way skydivers which is reflected in the high level skydives.
The afternoon’s stormy weather puts jumping on hold for a few hours. Typical of jumping in Empuriabrava, the hold does not last long and the dropzone is soon back in full swing. The dropzone has completed the last two rounds of Spanish Nationals, all Project teams, 200+ tandems as well as AFF and fun jumpers quite comfortably.
The final group is Team Katana. They are the least experienced group in the camp with jumps ranging from 100 to 250. Alison has the lowest jumps on the camp, she did her AFF last year and comes down from every skydive beaming from ear to ear. Here partner Derrick and 3rd teammate, Andy (also attended last year’s Project with Innuendo) are marginally more experienced. They began with skills drills and have progressed comfortably to randoms. They are working with Shannon.
Dinner and prize draw
As part of the Project a team dinner is organized for all participants. The dinner is in an outdoor restaurant in the medieval town of Castello D’Empuries. The restaurant is in the walls of the castle, it has magnificent views of the mountains and we are just in time to watch the sunset load open and fly back to the dropzone. The evening is cool and participants enjoy some good food and good company.
After dinner prizes are awarded in the following categories:
Most Improved Team - Innuendo
They have made a fantastic improvement from 9-10 average to close to 13. They tend to be a bit hard on themselves so they are provided with a lighter to enjoy the lighter side of jumping and 15 minutes of tunnel time donated by Bodyflight Bedford. Best-organized person is also awarded at this time to Ruth, who receives an organizer set.
Most Improved Individual - Cesar from Bollulos
He has just joined the team who have much more 4-way experience and has been coping well with the increased difficulty and pace. He is provided with a can of Red Bull to help with energy levels and 15 minutes of tunnel time donated by Bodyflight Bedford to help him work on personal skills.
Coolest Customer - Marko, from Team Velocity
Marko has been notable for his poker face, but managed a huge grin when he was awarded with a 4-way jump with the coaches. He was also awarded a Buzz Lightyear Frisbee to help him go to ‘infinity and beyond’, as well as a long sleeve shirt donated by UPT.
Good Vibes Award – Manolo and Bego from Team Bollulos
They seemed to enjoy the prize of hemp beer and also received ½ hour of tunnel coaching from Shannon in Orlando. They also received long sleeve shirt from UPT.
Mind Control Award – Raimundo from Team Velocity
He managed to convince his coach, Ian to perform a different skydive by the power of suggestion in the plane. He was awarded a set of marbles and ½ hour of tunnel coaching in Orlando from Pete and a hat from UPT.
Bubbliest Characters Award – Alison and Derrick from Team Katana
The lowest experienced on the group were the ones with the happiest faces. They were awarded with a bottle of champagne as well as 10 jump tickets from Skydive Empuriabrava and 15 minutes tunnel time from Bodyflight Bedford.
Happy Buddha Award – Kevin from Team Velocity
Awarded for his happy go lucky personality and quiet enthusiasm. He received ½ hour tunnel coaching in Orlando from Pete and a hat from UPT.
Jump Hog Award – Blackwell family
No doubts whatsoever who the recipients of this award would be. The group has made nearly 60 jumps over their last 5 days on the dropzone and 40 in the Project. They get a small postcard of a cute pig, and 3 jump ropes. They also get ½ day canopy coaching from Ian or Shannon in Florida.
Jammy Dodger Award – Martin (cameraman) Team Innuendo
In Brit speak; Jammy Dodger is someone who lucks out. Martin is the first camera flyer accepted onto the Project, he has also improved his flying and filming skills enormously. He receives a long sleeve shirt and hat from UPT and PD factory team shirt.
Homing Pigeon Award – Andy on Team Katana
Andy was on last years’ Project on team Innuendo but spent a frustrating year doing little jumping and having to give up his 4-way slot. Since then he has rediscovered his passion and is back with a vengeance. To help him on his journey he gets a compass to keep him on the right track and 30% off a Vector container with 15% off options.
Day 4
The final day is another scorcher with blue skies and light winds. The group continues with the plan and works through their final jumps completing them around 2 pm. Marko is incredibly pleased to plan and execute a very fast 4-way with Shannon, Ian and Pete with Bruno Brokken taking video and stills. Something to show his friends in Estonia when he goes home, for sure.
The final jump is a big way with most participants, coaches and Regan Tetlow to build a 3 point 15 way. For 5 people this was their largest formation.
Pete and Anne from Inner Rhythm Coaching would like to thank Ian Bobo and Shannon Pilcher, the video crew and the staff at Skydive Empuriabrava and a big thanks to all participants for their passion and energy.
We would also like to make a special thanks to our sponsors; Performance Designs, Airtec and United Parachute Technologies for their support and belief in The Project.