Abstract
This case report describes the training method undertaken by a 470 class sailor (the author) to improve flick duration and the training process. First, intermittent training using flick movements (10 s exercise × 10 s rest × 10 sets) by a cable machine for strength training (the handle is a straight bar) and forearm strength training were conducted for one month to improve forearm strength. As a result, the flick duration on land improved from 108 to 134 seconds. However, the target time was 180 seconds, thus further improvement was needed. Therefore, only intermittent training (1 min exercise × 1 min rest × 3 sets) was performed for the next month. Moreover, the aim of training was changed to improve flick movements, in addition the handle for training was changed to the equipment that was using on a yacht. As a result, the flick duration improved from 134 to 183 seconds. This attempt showed the importance of conducting supplementary training using yacht equipment based on the characteristics of the targeted movements for improving flick duration. In addition, it is also important to improve the flick movements when forearm muscle fatigue prevents the flick duration.
