Founded in 2007 to serve the urban community, Hudson River Community Sailing partners with public schools to offer credit-bearing academic programs, internships, mentoring, and college readiness. Our youth development platform uses sailing, boat operation, and boat building to further academic skills and instill the qualities of character necessary for college and career success. We also serve the broader community through affordable marine education and recreation for individuals, groups, schools, businesses, and families.
Hudson River Community Sailing develops leadership and academic success in underserved New York City youth through sailing education and provides maritime education and recreation to the community at large.
Hudson River Community Sailing is hiring an Adult Sailing Instructor.
Adult sailing instructors teach sailing to adults aboard our J24 sailboats in New York Harbor. There is a lot of boat traffic and fast currents. The stress is on student participation and student-focused learning. All of our sails are hands-on, and the typical student has zero sailing experience. Your interpersonal skills will be as valuable as your sailing skills.
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Club Profile: Severn Sailing Association Jr. Program
SSA Summer Junior Programs – Growing Lifelong Sailors
Severn Sailing Association (Annapolis, Maryland) has a long history of training youth sailors, whether they are just starting out in the Harbor Rookies class or competing at the highest levels of pre-collegiate racing. Thousands got their start at SSA, including alumni who have claimed regional, national, and international titles and awards such as Rolex Yachtsman of the Year.
At SSA, we believe sailing is more than just sport; it is a unique life-long activity promoting self-reliance, respect for nature, and teamwork . Our philosophy is to build sailing skills at all levels to ensure competency and comfort so that students will remain sailors for life.
SSA’s 2017 coaching lineup is one of the best ever assembled, consisting of talented men and women whose racing resumes and team affiliations speak for themselves. SSA coaches have years of experience and demonstrated character.
The 2017 coaching staff has an accumulated 55 years in experience coaching and instructing. They have sailed and/or coached in college and have competed in numerous national, international, world championship, and even Olympic regattas.
The majority of SSA summer sailors will be newcomers, and our coaching staff is prepared to deliver the right balance of fun, classroom, and on-water training needed to enjoy the sport and learn fundamental skills. For the more than 300 students, the instructor to sailor ratios are among the best in the region—all 1 to 8 or better.
For the more elite racers, three outstanding coaches were hired for Opti, 420, and Laser travel teams:
- Sam MacKay from New Zealand, a multiple-class champion and member of the Nations Cup-winning team at the 2007 Opti Worlds. For the past seven years, Sam coached Opti sailors to competitive success in Australia, New Zealand, and the United States.
- Carl Evans represented New Zealand at the 2008 Beijing Olympics in the 470 Class and won the 420 World Championship twice, so his credentials for coaching SSA’s 420 Travel Team are superb.
- Conner Blouin, assistant varsity sailing coach at St. Mary’s College and recent Pan Am Games athlete representing the United States in the Sunfish class. Conner has also campaigned his Laser Radial to podium success in recent CORK Olympic Classes regattas, so he will bring relevant and recognized expertise to the Lasers at SSA.
Check out SSA’s 2017 full coaching team line-up.
Whether your child is looking for fun as an adventure sailor or aspiring to be a national champion, come visit SSA and get to know us better.
Because our club is focused on developing sailors, we offer pricing that can work within your budget. Consider joining SSA as a member and receive a 25% discount on program fees, as well as many other benefits.
Click for more information and/or to register before classes fill up.
The Sailing Off-Season is Here: Amp Up Your Workouts Today
In most parts of the country sailing has slowed down for the season. Winter is here meaning less or no sailing for a couple months for most people. Sailing is a unique sport, however, like all other sports we do have our off-season. The off-season is so important to your sports performance, and should be used efficiently to improve your performance out on the water. Sometimes people think of the off-season as a time to take off from your training on the contrary it can be even more important then your in season training.
Why It’s Important:
Off season training for sailing is critical to the improvement of your sailing performance on the water. During this time you can recover from any injuries that may have occurred during the season. It is also a time to deal with muscles imbalances that may cause injury in the future. During the off-season you can increase your strength, power, and speed to help you be unstoppable during the regular sailing season. By doing the work in the off-season you are setting yourself up for better results in the future.
What To Focus on:
During the off-season you need to have goals on what you want to improve with your training routine. Depending on the sport the goals for the off-season will be a little different. For sailing some good goals to focus on are:
1. Increasing Aerobic Capacity: Your aerobic capacity refers to your ability to sustain a certain level of aerobic activity for a certain length of time, also referred to as VO2max. By increasing your aerobic capacity you will be able to last longer on the water. Increasing your aerobic capacity is not only beneficial to your performance in sailing, but everyday health. Your aerobic capacity can be increased by frequently working out, increasing your intensity, training for longer periods, and adding interval training to your routine.
2. Improving Overall Strength: In the off-season we really want to spend time improving are overall strength. We just went through a season using certain muscles everyday or mostly everyday for long periods of time. We now want to focus on improving our body’s overall strength. Strength training is so important to add to your weekly routine, by doing this you will see improvements out on the water.
3. Correct Muscles Imbalances: We all have muscles imbalances that we need to correct. A muscle imbalance occurs when one muscle is stronger then its opposing muscle. For example after a season of hiking our boats flat we may find we have some posture problems. In the off-season we want to spend time fixing these muscles imbalances to help prevent any injury in the future.
The Plan:
Now what’s your plan? Off-season for a sailor can vary depending on several factors, however, typically most sailors will be in off-season at least two to three months a year. So where you can start is to look at the amount of time you have off and make a training plan for those 8-12 weeks. With your training again you want to focus on workouts that are going to increase your aerobic capacity, improve your overall strength, and correct any muscles imbalances you may have. Here is an example of a training plan for a week:
Sunday – Rest/Stretching
Monday – Cardio Workout (HITT workout, running, biking, or swimming)
Tuesday – Full Body Strength Workout
Wednesday – Core Stability Workout
Thursday – Full Body Strength Workout
Friday – Core Endurance Workout
Saturday – Cardio Workout (HITT workout, running, biking, or swimming)
Now check out below and in the video for a full body strength workout to amp up your off-season training routine.
Full Body Strength Workout:
-Warm up with Dynamic Stretching (5 minutes)
Core Activation:
Plank (60 secs)
High Knees (60 secs)
Single Leg Squat (30 secs each side)
Repeat x2
Ski Abs (60 secs)
Side Lunge To Balance (30 secs each side)
Shoulder Taps (60 secs)
Repeat x2
Workout:
Renegade Row (30 secs) —Alternating Shoulder Taps (60 secs)
Switch Kicks (60 secs)
Overhead Tricep Extension (30 secs) — Tricep Dips (60 secs)
Switch Kicks (60 secs)
Repeat 3x w/ 60 secs Rest b/w Sets
Weighted Alternating Lunges (30 seconds) — Forward Lunge W/ Balance (30 secs each side)
Jumping Jacks (60 secs)
Dumbbell Deadlift (30 secs) — Burpees W/ Pushup (60 secs)
Jumping Jacks (60 secs)
Repeat 3x w/ 60 secs Rest b/w Sets
-Cool Down with Foam Rolling and Static Stretching
For more information on fitness for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
Profiles in Pro Sailing: John MacCausland
By Airwaves Writer Taylor Penwell
John MacCausland is one of the best US Star sailors, crewmember aboard Dennis Connors famous Stars and Stripes Americas Cup team, lifelong Laser sailor and part owner of the Moorhouse-MacCausland Sailing based in New Jersey. John was kind enough to take on a Q&A for Sail1Design Airwaves and here is what he had to say. Enjoy!
Who is John MacCausland
Q: Where did you grow up?
A: Cherry Hill, NJ.
Q: What made you want to get into sailing?
A: My father was a sailor and it was fun to race with him.
Q: What boats did you sail as a junior sailor?
A: I sailed Penguins, Moths, and Lasers.
Q: What drew you to racing?
A: I liked the competition.
Star Sailing
Q: How did you get involved in Star sailing?
A: My father raced a Star and would crew for him at times.
Q: How many years did you chase the World Championship before winning it in 2013?
A: I sailed my first Star Worlds in 1981 with my father as my crew.
Q: What keeps you in Star sailing? A lot of new faster boats being sailed now.
A: It’s in my blood, even with all the years I have sailed the Star I learn something new each time I go sailing my Star. It is a wonderful class and I have many lifelong friends that I enjoy racing against.
Q: What do you like most about the Star Class?
A: I enjoy the challenge of making a faster boat, there are a lot of things you can do with the boat. I was very involved in the building of my Star, from the development of the keel –rudder – skeg, along with the building of my mast. I enjoy building a better mousetrap.
Americas Cup
Q: How did you get yourself involved with the Americas Cup?
A: Through Star sailing I was friendly with Dennis Conner, he gave me a chance to try out for his crew for the 1987 Cup in Perth, Australia.
Q: Who did you sail with and what was your job on the boat?
A: I sailed on Stars and Stripes with Dennis Conner, I was the port jib trimmer.
Q: What was it like to be involved with the Americas Cup?
A: It was a full time job for 2 years of my life. We spent 1 year training in Hawaii and almost a year training and racing in Perth. It was a great experience, learning from the best. Dennis was very focused in winning the cup back, which he had lost in 1983. We were boat builders, sailmakers, sailors we all had to pitch in to accomplish the goal.
Q: What did you take away from your experience with the Americas Cup?
A: Hard work, focus and attention to detail go along way in reaching your goals. It was amazing how much work Dennis Connor put into his quest to win the cup back. He taught me that hard work and dedication are the way to accomplish your goals.
Laser Sailing
Q: How long have you been sailing Lasers?
A: My father bought me my first new Laser in 1972 it’s number was 852. I was 11 years old, way back then there was not Radial rigs or 4.7 rigs, needless to say a full Rig Laser is a big boat for an 11 year old!
Q: You still race Lasers competitively in the Masters Class, what accomplishments have you gotten in the class and what keeps you sailing the Laser?
A: I have won the Master Mid-winters twice and many district championships. I sail the Laser for many reasons, first of all it keeps me in shape, and second it translates to Star sailing very well. It’s easy to find big fleets to race with. Just like the Star it’s in my blood.
M&M Sailing
Q: Why did you start M&M sailing?
A: October 2011 I purchased Moorhouse Sailmakers which became Moorhouse MacCausland Sailing. The reason for this was after 25 years working for my father in Marine Spars our company that was the go place to buy any Star boat part you could imagine was closing. So I wanted to stay in the marine industry Moorhouse Sailmakers were a natural fit.
Q: How does it feel to have your work life connected to your favorite sport sailing?
A: To be honest I know no other way of life. From the time I left school to know this is all I have known. I feel very fortunate to have lived the life I have.
Final Questions
Q: What advice would you give to someone looking to improve his or her racing?
A: Learn how to start well and make whatever boat you race go fast. Speed Kills!!!
Q: What in your mind is the most important thing or things to consider when racing or campaigning for something like the Star Worlds or any other large goal.
A: Preparation is key. I always like to take all the variables away that I can before I even reach the race course. Your body needs to be physically prepared for the task at hand. You have to have the best boat that will not break down. You have to have the proper sails for the conditions you are going to race in and know how to use them. Then you are ready to handle what mother nature throws at you on the race course.
Q: Where do you see the sport of sailing going in the next twenty years?
A: In my lifetime I’ve seen sailing become more and more professional, more coaching and support. At the top end I think this will continue to go in this direction. This is a hard question to answer, I think a lot will change of the next 20 years. There are too many boats to choose from, which makes for small numbers in each class. I guess each area will have it’s own favorite class. Also midweek sailing is becoming very popular, with people having less and less time I could see this growing also.
Q: When you are not sailing or working what else do you like to do? What are your other hobbies?
A: Cycling, which is great exercise for sailing, also I enjoying hiking along the way I have climbed Kilimanjaro in Africa. I ski when I can. I enjoy the outdoors as you can see.
Hudson River Community Sailing is Hiring!
Hudson River Community Sailing develops leadership and academic success in under-served New York City youth through sailing education and provides maritime education and recreation to the community at large. Hudson River Community Sailing is hiring a full-time Youth Program Director. The Youth Program Director oversees the safety, quality, and educational effectiveness of all youth programs. Primary responsibilities include supervision, data-tracking and reporting, and program evaluation.
In A Nutshell
Founded in 2007 to serve the urban community, we partner with public schools to offer credit-bearing academic programs, internships, mentoring, and college readiness. Our youth development platform uses sailing, boat operation, and boat building to further academic skills and instill the qualities of character necessary for college and career success. We also serve the broader community through affordable marine education and recreation for individuals, groups, schools, businesses, and families.
Our Mission
Hudson River Community Sailing develops leadership and academic success in under-served New York City youth through sailing education and provides maritime education and recreation to the community at large.
Tips for Staying in Shape in the Winter
By Airwaves writer Paige Hoffman
Spring sailing will be here before we know it! In the Northeast, it is now far too cold for most competitive sailing. Aside from a few winter warriors up to the challenge of frostbiting, most of us have hung up our drysuits for the winter and are anxiously awaiting spring sailing. Being sidelined from sailing doesn’t mean you can’t start preparing yourself for spring. In high school, working out in the offseason is often not emphasized enough. In college, it’s generally expected that sailors compensate for not practicing by working out frequently. Staying in shape over the winter is a key component of your success in the spring. Below are some simple exercises for sailors that are sure to give you an edge on the course in April.
Although running itself is not a part of sailing, it is important to keep up aerobic workouts for maximum output on the water. Having a strong base in cardio helps to lower your resting heart rate, which makes your body very efficient during exercise. This will allow you to use less energy so those long, heavy breeze upwinds won’t seem so daunting. Typically, a slow pace distance run, about two miles, with a few sprints intermittently, is enough to improve your cardiac performance and lower your resting heart rate.
“Core” is a term that is frequently used to describe the muscles in your back, pelvis, and abdomen. Since hiking is such a big part of sailing (especially in the early spring), making sure you have a strong core is essential. Beginning with simple abdominal exercises is a great way to begin a workout. Bridges, side planks, and curl-ups are all great exercises to try.
Bridge
Side plank
Curl- up
If you want to include arm strengthening, it’s best focus on biceps, triceps and shoulders, as they will be helpful for trimming lines and rigging. Some exercises that help are simple biceps curls, tricep push back, and lifting weights for shoulder strengthening.
The most often forgotten exercise is stretching, and it may just be the most important. Stretching is essential to proper muscle function, and neglecting to do so could cause an injury. As sailors, we are often in tense positions for extended periods of time. Stretching allows our muscles to release its relaxed state. One of the best stretches for sailors especially is a hamstring stretch. You can do it with a yoga strap or a towel. This stretch releases the back of the leg, and if done consistently, releases tension on the lower back, two big problem areas for active sailors. Another great stretch is the kneeling quad stretch, which works the hip flexors. This is especially important for crews who often have tension and pain in their hip flexors from being constantly crouched on the centerboard trunk.
Hamstring stretch (with a yoga strap)
Sailors should have a general workout which incorporates some of these exercises and stretches. All of them can be modified based on your ability level. It’s not enough to simply read your rulebook once in the winter and hop in a boat come spring. The most prepared sailors are the most successful, and coming up with a workout plan is perhaps the best way you can prepare yourself for a winning season.
Paige Hoffman, Northeast/High School Sailing Airwaves Reporter
Paige started sailing at age ten at Duxbury Bay Maritime School. By age twelve, she was competing in Optis and transitioned to 420 sailing when she was fourteen, becoming a member of the Duxbury High School sailing team as a freshman in high school and racing through club programs at Duxbury Bay Maritime school in the fall and summer seasons. In the summer, she works as a Junior Sailing Instructor at Duxbury Bay Maritime School, teaching younger sailors the fundamentals of sailing. In 2016, she helped her team win the Mass Bay League Team Race Championship and was named co-captain of her team for the 2017 spring season.
