29 November 2025
Hosted by NSW International Optimist Dinghy Association
Supported by Australian Sailing’s Sail Our Way Grant
Held at Hunters Hill Sailing Club

Nine Open Fleet girls joined us for the first-ever Sail Our Way – NSW Open Fleet Girls Coaching Clinic.

The day was designed to support the whole athlete — strengthening body, mind, confidence, and on-water performance — and to encourage girls to get involved, lead, and thrive in sailing.

Program Overview

Welcome – Inspiration from the Pros

We kicked off with a welcome video message from SailGP Australia’s Tash Bryant and Lisa Darmanin, setting an inspiring tone and encouraging the girls to back themselves, stay curious, and lift one another.

Session 1: Fuel for Performance – with Clare Flower

Sports Dietitian Clare Flower delivered an engaging session on fuelling for performance.

She broke down food types, portion guidance, hydration, and what to eat — and when — to sustain energy, support recovery, and stay sharp during training and regattas.

Clare also designed a performance-focused lunch and snack menu, enabling the girls to put their learning into practice straight away.

Session 2: Strength & Conditioning – with Aindriú Conroy-Lennon

Strength & Conditioning Coach Aindriú Conroy-Lennon taught the girls why strength matters in Optimist sailing — from injury prevention, agility and the importance of core strength.

He created a tailored strength program specifically for this group and led them through a practical session.

He also designed a four-week challenge the girls can complete anywhere, without equipment, in the lead-up to Nationals.

Session 3: Mental Enhancement – with Dr Alan Mantle

Dr Alan Mantle reframed sports psychology as mental enhancement, teaching the girls the iceberg theory — and how to manage the two-thirds of negative thoughts that sit “below the surface.”

He introduced techniques for resetting after mistakes, staying focused in the moment, and using breathing to anchor performance under pressure.

Session 4: On-Water Coaching – with Mina Ferguson

After lunch, Mina Ferguson delivered a targeted on-water coaching session that introduced the girls to a clear pre-race and pre-start process.

Her structured approach gave the sailors a repeatable routine they can use at every regatta to set up confidently and consistently.

Despite challenging conditions — including gusts up to 30 knots at times — the group launched during a safe window and spent two hours applying their new processes on the water.

The afternoon wrapped with a debrief, tired bodies, and very full minds.

Impact – Early Results & Parent Feedback

Parents shared immediate signs of learning and behavioural change at home:

• Cleo delivered a full family lecture on eating more carbohydrates and protein — and made new friends during the day.
• Norah began demonstrating the strength program the moment she got home.
• Emma used the pre-race routine and breathing techniques in every race on Sunday teams racing and plans to continue using them.
• And our most encouraging feedback: one sailor who had been unsure about continuing in Optis, finished the clinic excited and committed — signing up for SORS in December and Nationals in January.

Every sailor left feeling more capable, more connected, and more confident — which was exactly the purpose of this pilot program.

Acknowledgements

A huge thank you to Mina Ferguson, Clare Flower, Aindriú Conroy-Lennon, Claudia Johnston, and Dr Alan Mantle for sharing your time, expertise, and guidance with the girls.
Thank you also to Tash Bryant and Lisa Darmanin for your inspiring welcome message.

We’re grateful to Hunters Hill Sailing Club for hosting, to NSW IODA for delivering the program, and to Australian Sailing’s Sail Our Way grant for making this important initiative possible.

Photos from the day follow this report.

Looking Forward

The Sail Our Way – NSW Open Fleet Girls Coaching Clinic is just the beginning.
Our goal is to secure ongoing funding and sponsorship to expand this program and make it accessible to all NSW Open Fleet girls in 2026 and beyond.