0:00:15 > 0:00:17Jonny Wilkinson... Makes space for himself.
0:00:18 > 0:00:20Good pass out of the tackle.
0:00:30 > 0:00:33My name is Jonny Wilkinson. I'm a professional rugby player.
0:00:33 > 0:00:39I've represented my country, represented Newcastle Falcons, represented the British Lions.
0:00:39 > 0:00:43Wilkinson... Drop goal. Between the posts!
0:00:43 > 0:00:46TRANSLATED FROM FRENCH:
0:00:51 > 0:00:55Living and playing in France for me has been an amazing experience.
0:00:55 > 0:00:58It's a different, unique style of playing.
0:00:58 > 0:01:02In Toulon, we have great atmosphere amongst the supporters. A great passion for the game.
0:01:20 > 0:01:24Coming here has been incredible in terms of the rejuvenating effect it's had on my career.
0:01:24 > 0:01:26Injuries seem to have fallen to the backburner.
0:01:26 > 0:01:29I'm able to get out there and do what I love doing.
0:01:29 > 0:01:32What it's done, coming here to France, has relaxed me.
0:01:59 > 0:02:03You need to be prepared to take hits, you need to be able to make hits.
0:02:03 > 0:02:06You need to be able to move fast, change direction.
0:02:06 > 0:02:10We're training weights, we're doing fitness, we're doing skills, we're doing team sessions.
0:02:10 > 0:02:13We have a little expression, you try to train as you wish to play.
0:02:15 > 0:02:19People get carried away by the idea that practice makes perfect, when in fact it doesn't.
0:02:19 > 0:02:24I think perfect practice makes for getting towards perfect.
0:02:45 > 0:02:49I'm Carl Hayman from New Zealand. I play rugby.
0:02:49 > 0:02:53I played for the All Blacks from 2001 to 2007.
0:02:53 > 0:02:56Now I live in Toulon in France.
0:02:56 > 0:03:00HE SPEAKS IN FRENCH
0:03:00 > 0:03:04Here, in the team we'll train in French. So all the meetings and everything is done in French.
0:03:04 > 0:03:07The onus is on the player to get up to speed very quickly.
0:03:07 > 0:03:11Communicating with the other players when you first arrive is difficult.
0:03:11 > 0:03:16Just learning the rugby vocab was the first thing to really learn.
0:03:31 > 0:03:36The club provide us with two lessons a week, which is really good.
0:03:36 > 0:03:38And then the rest of it really just learning from getting out there
0:03:38 > 0:03:41and giving it a go, meeting a lot of French people.
0:03:41 > 0:03:44I learnt my French at school initially.
0:03:44 > 0:03:48Coming here and using that experience in the French environment,
0:03:48 > 0:03:53where you're forced to speak it every day, and you're forced to understand and you're forced to get by,
0:03:53 > 0:03:56really helped me bring it all together.
0:03:56 > 0:03:59If you want to really get to know people,
0:03:59 > 0:04:01really enjoy the true experience of being in a foreign country
0:04:01 > 0:04:06and working abroad, you have to be able to converse in that language.
0:04:06 > 0:04:09It's imperative, especially in rugby, that you get to know your teammates
0:04:09 > 0:04:11and you get to understand what they're saying.
0:04:11 > 0:04:15I kind of fall more in love with the French language as the days go by.
0:04:15 > 0:04:19It becomes something natural to you, being able to move around the tenses,
0:04:19 > 0:04:25being able to go from past to future and to conditional, without having to even consider it.
0:04:25 > 0:04:28When it comes to supporting, I'll always support England.
0:04:28 > 0:04:30But I will always respect France and their players
0:04:30 > 0:04:34and know what an incredible experience it's been for me here
0:04:34 > 0:04:38and how much I appreciate France and this area in particular for what it's given me.
0:04:45 > 0:04:50Hola. Bienvenidos a esta edicion especial de Partido del Dia.
0:04:50 > 0:04:53Well, I learnt Spanish when I went to Barcelona.
0:04:53 > 0:04:57I went there in 1986 and lived there for three years.
0:04:57 > 0:05:00I figured it might be beneficial if I could learn the language.
0:05:00 > 0:05:04I went to school about three times a week for approximately two years.
0:05:27 > 0:05:30It's very useful to be able to speak another language,
0:05:30 > 0:05:34especially one like Spanish which is spoken in so many parts of the world.
0:05:34 > 0:05:38All of South America, parts of North America as well.
0:05:38 > 0:05:40And of course Spain in Europe.
0:05:40 > 0:05:44There are occasions when it's been more than useful, particularly when I lived there.
0:05:48 > 0:05:51I thought it was vital. It helped me settle into life in Barcelona.
0:05:51 > 0:05:54It helped me integrate myself with my teammates.
0:05:54 > 0:05:57It was absolutely essential.
0:05:57 > 0:06:01I can't remember when I first spoke Spanish in a press conference,
0:06:01 > 0:06:04but I had a go pretty much early on to try to do something.
0:06:04 > 0:06:10I thought the fans and media might appreciate it, even though it probably didn't go that well.
0:06:10 > 0:06:12I was a bit nervous about it as well, for sure.
0:06:12 > 0:06:15But, you know, have a go. People will respect that.
0:06:38 > 0:06:42I would always encourage someone to try and learn a language.
0:06:42 > 0:06:46I think it is a great thing to have, and it's worth making the effort.
0:06:46 > 0:06:50Para! Para! Para!
0:06:50 > 0:06:52Miguele!
0:06:53 > 0:06:57Hey, Moratalia, bien. Perfecto.
0:06:57 > 0:06:59There's lots of Spanish football phrases.
0:06:59 > 0:07:03It's 20 odd years since I was there, so I'm trying to remember them.
0:07:03 > 0:07:07I used to try and translate the ones that we use, like
0:07:07 > 0:07:10estoy enfermo como un loro, which is sick as a parrot.
0:07:10 > 0:07:14Or estoy encima de la luna, which is over the moon,
0:07:14 > 0:07:19which are football cliches in our country. They didn't quite get them over there though.
0:07:31 > 0:07:35We are here today at the unveiling of our new car, the VJM05.
0:07:38 > 0:07:43It's been more than half a year from the first drawing of the car, developing it.
0:07:43 > 0:07:45It's the start of a journey.
0:07:54 > 0:07:58I'm Nico Hulkenberg, Formula One driver for Sahara Force India.
0:07:58 > 0:08:01There are only 24 of us in the world who drive these cars,
0:08:01 > 0:08:05so I think by itself is pretty exciting and a big privilege.
0:08:08 > 0:08:10In this job if you don't have a feel for a car,
0:08:10 > 0:08:14and for where to brake, what to do, how to turn in,
0:08:14 > 0:08:17then it's going to be pretty difficult to take the job.
0:08:18 > 0:08:23I am Otmar Szafnauer, technischer chef von Force India.
0:08:23 > 0:08:28I'm Otmar Szafnauer, I'm the chief operating officer of the Force India Formula One team.
0:08:28 > 0:08:32The quick drivers drive almost subconsciously.
0:08:32 > 0:08:36They need the mental capacity to be able to do more than just drive the car quickly.
0:08:36 > 0:08:42The main focus is on disziplin, discipline.
0:08:42 > 0:08:45You've got to be disciplined and harsh to yourself in this job.
0:08:45 > 0:08:49And always leidenschaftlich, passionate.
0:08:49 > 0:08:53If you do something you should give your everything and throw your whole heart into it.
0:08:55 > 0:09:00At the start of the race, obviously, that's the most exciting point.
0:09:00 > 0:09:02The heartbeat goes up, the excitement.
0:09:02 > 0:09:06You're just about to start. and the 24 cars launching.
0:09:12 > 0:09:16It can be very tricky and tight. You need to find the right spots to gain some places.
0:09:16 > 0:09:19In German we say:
0:09:20 > 0:09:24That basically means we're focusing, we're in the zone.
0:09:24 > 0:09:27Every driver has his own rhythm before the race, a warm-up thing.
0:09:27 > 0:09:31Then he sits down in a corner and goes through a strategy for the race.
0:09:31 > 0:09:33And getting really focused into the tunnel.
0:09:44 > 0:09:47RADIO: We just need one or two tenths faster to be safe.
0:09:51 > 0:09:57RADIO: We're going to give you about 0.3, 0.2%. Keep going, keep pushing.
0:09:57 > 0:09:59Stay close in the next couple of laps.
0:09:59 > 0:10:03The radiocommunication we have in a Formula One car is very important.
0:10:03 > 0:10:05If you have a problem,
0:10:05 > 0:10:08and you're able to communicate that with them,
0:10:08 > 0:10:10they might fix it and tell me different settings
0:10:10 > 0:10:13which only I can adjust on the steering wheel.
0:10:13 > 0:10:16You communicate a lot about how the car feels,
0:10:16 > 0:10:18what the tyres are like, what status the tyres are,
0:10:18 > 0:10:22- whether we need to do a pit stop very soon or not. - RADIO: Pit stop, five more laps.
0:10:22 > 0:10:27We would say pit this lap. In German it's Boxenstopp.
0:10:27 > 0:10:31We'd probably say box diese Runde.
0:10:31 > 0:10:35Boxenstopp, pit stop. Sometimes they tell us to push really hard before a pit stop.
0:10:37 > 0:10:41Battling another car, it's very important to push the inlet hard,
0:10:41 > 0:10:44to squeeze every little bit of time out.
0:10:44 > 0:10:47That is one key communication, because if you don't get that right,
0:10:47 > 0:10:51the guys are in the pit lane with the tyres, the tyres will go cold.
0:10:51 > 0:10:55You lose time and there's risk of crashing if you have cold tyres.
0:10:56 > 0:10:59We want them in their blankets as long as possible,
0:10:59 > 0:11:01which means that communication is critical.
0:11:01 > 0:11:06- Great job, keep it going. - Sometimes I'm not sure if I'm thinking in German or in English.
0:11:06 > 0:11:09It depends, when I've been in the UK for two weeks,
0:11:09 > 0:11:11my brain starts to think English.
0:11:11 > 0:11:18When I speak to the senior Mercedes personnel that supply the engine, they will speak German.
0:11:18 > 0:11:20It's good for me to have an understanding of what they say.
0:11:22 > 0:11:25Formula One fans should come to Hockenheim to see a German Grand Prix this year.
0:12:33 > 0:12:36Hello, I'm Tonia Couch and welcome to my house.
0:12:36 > 0:12:41This photo is 2006 Commonwealth Games.
0:12:41 > 0:12:43Diver of the Year 2011.
0:12:43 > 0:12:48Two gold and two silvers. I train in Plymouth with Tom Daley.
0:12:51 > 0:12:54We all get on really well. Like a little family, really.
0:12:58 > 0:13:01So, I'll take you upstairs to my bedroom now.
0:13:02 > 0:13:07Of course, here's my Commonwealth Games jacket 2010.
0:13:07 > 0:13:11And of course 2008 Olympics, me diving.
0:13:12 > 0:13:16Making the Olympics in 2008 at the age of 18 was incredible.
0:13:16 > 0:13:18Beijing was just fantastic.
0:13:18 > 0:13:22Everybody was just so pleased to be there. It was one happy moment.
0:13:22 > 0:13:26When we go away to competitions, I like to speak a few words in another language
0:13:26 > 0:13:28because that's how you become friends.
0:13:28 > 0:13:30The few things I know in Mandarin is:
0:13:33 > 0:13:36Which is, hello, my name is Tonia, how are you?
0:13:36 > 0:13:42Peng Li is brilliant. He's our coach who's come over from China.
0:13:42 > 0:13:45I come from Beijing. I coach Li Na.
0:13:45 > 0:13:50She go to 2000 Olympic gold medal.
0:13:50 > 0:13:54China are just fantastic at what they do because they train all day.
0:13:54 > 0:13:58Our target is only gold medal.
0:13:58 > 0:14:03I am off to training now. I hope you enjoyed my house and I'll speak to you soon.
0:14:03 > 0:14:06Tonia is the best women's platform diver this country has produced.
0:14:06 > 0:14:10For the last four years she's been a world finalist.
0:14:10 > 0:14:12No-one else has ever achieved that.
0:14:14 > 0:14:21Andy and me, we sometimes coach in Chinese Mandarin to the divers.
0:14:21 > 0:14:25Peng Li is brilliant. He took a while to get used to English.
0:14:25 > 0:14:28He couldn't speak much at first. We teach him a lot of English.
0:14:28 > 0:14:31He teaches us a lot of Chinese.
0:14:52 > 0:14:55All the divers can say, ni hao ma?
0:14:55 > 0:14:57- How are you? - Wo hen hao, I'm fine.
0:14:57 > 0:14:59Zai lai yi ge - one more time.
0:15:01 > 0:15:04"Zai lai shi ge" is ten more.
0:15:04 > 0:15:09That's too much. That was...I hate it.
0:15:09 > 0:15:12My Mandarin's coming along a little bit, OK.
0:15:12 > 0:15:16I'm not great at it, but I do try and I love it. It's really good fun.
0:15:18 > 0:15:20Yi, er, san, zou.
0:15:23 > 0:15:26The riskiest part of the dive is the take-off.
0:15:26 > 0:15:28You have to get the take-off right
0:15:28 > 0:15:32- so you don't land back on the board...- That was good.
0:15:32 > 0:15:35You can lose where you are in the air.
0:15:35 > 0:15:38You can slip out of your tuck position, you can land flat.
0:15:38 > 0:15:42Just all different things can go wrong,
0:15:42 > 0:15:46but if the take-off's wrong, probably all of it will be wrong.
0:15:49 > 0:15:52The harder the dive, the higher the difficulty is.
0:15:52 > 0:15:54It's marked out of ten, so the harder the dive,
0:15:54 > 0:15:56the more points you'd probably get.
0:15:56 > 0:15:59Perfect dive is the one that looks easy, however difficult it was.
0:15:59 > 0:16:01The take-off is going to be good, which means
0:16:01 > 0:16:05the dive'll be finished early, even if there's a lot that's gone into it.
0:16:05 > 0:16:07It'll look good, the shapes will be nice.
0:16:07 > 0:16:08It'll be pleasing to watch,
0:16:08 > 0:16:11and it'll disappear out of sight when it hits the water.
0:16:14 > 0:16:16I do shake a little bit on a handstand.
0:16:16 > 0:16:19What goes through my mind is, "Don't come down."
0:16:19 > 0:16:23A good take-off and to spin in the air with my toes pointed
0:16:23 > 0:16:25and to get a good entry at the end of it.
0:16:25 > 0:16:27When I get onto the board
0:16:27 > 0:16:31and my name's been announced and everyone's cheering me,
0:16:31 > 0:16:34that's when you start to get nervous.
0:16:34 > 0:16:36Nerves get you going.
0:16:36 > 0:16:41Nerves seem to, like, get you moving and it makes you dive better.
0:16:41 > 0:16:44Without nerves, sometimes you feel like you're just in training
0:16:44 > 0:16:48and it'll just be average, whereas nerves can make you score higher
0:16:48 > 0:16:50and make you want it even more.
0:16:50 > 0:16:54I just think to myself, "Come on, Sonia. You can do it."
0:16:54 > 0:16:56Then I just think about the dive.
0:17:01 > 0:17:03WHISTLE SCREECHES
0:17:10 > 0:17:12Best supported team in the Premier League.
0:17:12 > 0:17:14The most exciting team, the most unpredictable team.
0:17:14 > 0:17:18I really like Gutierrez, I think he's very hard-working.
0:17:20 > 0:17:22Obertan. Yeah, he's very good.
0:17:22 > 0:17:23I'm Gabriel Obertan.
0:17:23 > 0:17:26I play for Newcastle and I play on the right wing.
0:17:26 > 0:17:28I'm French, so obviously, I speak French.
0:17:28 > 0:17:31Jonas Gutierrez is our left winger from Argentina.
0:17:31 > 0:17:33He obviously speaks Spanish.
0:17:33 > 0:17:37I'm Sam Tweddle, first team fitness coach here at Newcastle United.
0:17:37 > 0:17:40My job involves the physical preparation of players,
0:17:40 > 0:17:43making sure they're at peak physical condition when we play games
0:17:43 > 0:17:44at a weekend or midweek.
0:17:44 > 0:17:46There's players from all over the world.
0:17:46 > 0:17:48It's always useful to speak a lot of languages.
0:17:48 > 0:17:54Gabriel, he understand a few words of English, French and Spanish.
0:17:54 > 0:17:57I learned Spanish cos my mum is from Spain.
0:17:57 > 0:18:01I used to go on holiday over in summer, because I wanted to learn.
0:18:01 > 0:18:04We're lucky cos we've got a number of players
0:18:04 > 0:18:06who speak both English and their native language,
0:18:06 > 0:18:08so we're able to use those as translators.
0:18:10 > 0:18:12We try to speak a lot on the pitch.
0:18:12 > 0:18:15We are trained all the days and we know each other from a long time.
0:18:15 > 0:18:18I think the communication is more important.
0:18:18 > 0:18:20I try to speak Spanish with him.
0:18:20 > 0:18:24It's not perfect, but it's always great when you help the team.
0:18:24 > 0:18:26You do, along the way, pick up snapshots,
0:18:26 > 0:18:29little words and stuff that you can use with the lads,
0:18:29 > 0:18:31to encourage them as they go along.
0:18:31 > 0:18:33So we use "Vamos," which is "Come on."
0:18:33 > 0:18:34Uno mas.
0:18:34 > 0:18:36Dos mas. One more, two more.
0:18:36 > 0:18:38Otra vez...
0:18:38 > 0:18:40which is to repeat or do again.
0:18:40 > 0:18:43Listo, which is ready.
0:18:43 > 0:18:45Pasala, which is to pass the ball.
0:18:45 > 0:18:48You've got to be like a proper athlete.
0:18:48 > 0:18:51It's not only the legs or not only the upper body.
0:18:51 > 0:18:55You've got to work out, especially in England, cos it's quite physical.
0:18:55 > 0:18:57We work dynamically. It's working the muscles through
0:18:57 > 0:19:00a complete range of movement, but on a dynamic basis.
0:19:00 > 0:19:03Largely around the hip, the hamstring, the glutes,
0:19:03 > 0:19:06make sure those areas are working through full ranges of movement.
0:19:06 > 0:19:09So we'll go through some fast foot drills and some sprints.
0:19:09 > 0:19:11Make sure that everything's going nice and quickly.
0:19:14 > 0:19:17I think we have a good relationship, all the team mates.
0:19:17 > 0:19:19We are a very good group of lads.
0:19:20 > 0:19:23We've got players from Senegal,
0:19:23 > 0:19:25France,
0:19:25 > 0:19:27Ivory Coast,
0:19:27 > 0:19:30Argentina...
0:19:31 > 0:19:33England as well.
0:19:35 > 0:19:37I would go abroad, especially if they were playing Real Madrid.
0:19:42 > 0:19:44Cuatro, isn't it? I don't know, I don't know.
0:19:44 > 0:19:49I think it's a plus if you go abroad and you already speak the language.
0:19:49 > 0:19:52I've been to Italy and France to watch Newcastle play before,
0:19:52 > 0:19:56and there was thousands of fans, you know, young and old.
0:19:56 > 0:19:58And they just had such an amazing time.
0:19:58 > 0:20:00Well, of course they can go all the way.
0:20:00 > 0:20:03Definitely. Yeah, definitely Europa League. Definitely.
0:20:03 > 0:20:05Well, Champions League.
0:20:05 > 0:20:08You just never know what's going to happen.
0:20:36 > 0:20:39My name is Francesco Molinari.
0:20:39 > 0:20:43I'm a professional golfer playing on a European tour.
0:20:43 > 0:20:46I'm originally from Torino, Italy.
0:20:46 > 0:20:48- Ciao, Dennis.- Ciao, Francesco.
0:20:50 > 0:20:51My name's Dennis Pugh,
0:20:51 > 0:20:54I'm a professional golf coach who specialises
0:20:54 > 0:20:57in working with top end players, professionals who play for a living.
0:20:57 > 0:20:59I think that gym-work's going to
0:20:59 > 0:21:01give you a little more zip on the ball.
0:21:01 > 0:21:05Dennis Pugh is one of the top golf coaches in Europe.
0:21:05 > 0:21:07We've been working together for a long time now.
0:21:07 > 0:21:11He's become a friend and he comes out on tour with me as well.
0:21:11 > 0:21:13There, what we have learned
0:21:13 > 0:21:16is if you just use your body now to take it to the top...
0:21:17 > 0:21:19The secret of any relationship is that you trust each other.
0:21:19 > 0:21:22You can have fun times, but behind it all is this desire,
0:21:22 > 0:21:24this need to get better.
0:21:27 > 0:21:30Now I'm going to nag you about your golf swing.
0:21:30 > 0:21:33We have an Italian lesson as well.
0:21:36 > 0:21:40- And don't forget, what do I always nag?- Piede destro.- Piede destro.
0:21:40 > 0:21:45It's good to have a coach that you trust 100%.
0:21:45 > 0:21:48He's the one watching you play
0:21:48 > 0:21:51and he's seeing a lot more than we do when we're playing.
0:21:51 > 0:21:55When Francesco's practising, every session is a fresh start,
0:21:55 > 0:21:58a clean canvas where I'm saying to myself, "How's he gripping it today?
0:21:58 > 0:22:01How's he set up today?" And I look at those things,
0:22:01 > 0:22:04and little variations can mean big things in the swing,
0:22:04 > 0:22:06so we'll start by looking at grip and set-up.
0:22:06 > 0:22:09He's just hitting balls. I'm doing my job, he's doing his.
0:22:10 > 0:22:12Even though you're only hitting the wedges,
0:22:12 > 0:22:15are you starting to feel what we've been working on with balance?
0:22:15 > 0:22:18Well, the key to a good golf swing for me
0:22:18 > 0:22:20is the blend of the fundamentals.
0:22:22 > 0:22:24Those three fundamentals are balance, plane and leverage
0:22:24 > 0:22:26that every golfer uses.
0:22:32 > 0:22:33It's how well they flow them together
0:22:33 > 0:22:35and how well they complement each other.
0:22:35 > 0:22:38Some players specialise in being able to use their body well,
0:22:38 > 0:22:42but don't get a good swish. Others seem able to swish the club well,
0:22:42 > 0:22:45but they don't use their body. It's blending together, but for me,
0:22:45 > 0:22:48that's what makes a golf swing, the blend.
0:22:48 > 0:22:51So we look at the grip and the stance as being, literally, basics.
0:22:51 > 0:22:54I check that my grip doesn't change
0:22:54 > 0:22:57and that my posture is always the same.
0:22:57 > 0:23:00You been enjoying the gym-work this winter.
0:23:00 > 0:23:02Whether I'm teaching a complete beginner or Francesco,
0:23:02 > 0:23:06every time I look, I start by looking at the grip and the stance,
0:23:06 > 0:23:09and the reason I do that is I want to see how it affects the swing.
0:23:09 > 0:23:12It's a sporting action, so you need to consider your balance,
0:23:12 > 0:23:13how you're going to move your body.
0:23:15 > 0:23:18It's a question of getting the right alignment,
0:23:18 > 0:23:21so as you set up there, Francesco, now we want shoulders square.
0:23:23 > 0:23:24Spalle dritte.
0:23:24 > 0:23:27- Hips square.- Fianchi dritti.
0:23:29 > 0:23:30Perfect.
0:23:30 > 0:23:33- Knees square.- Ginocchia dritte.
0:23:33 > 0:23:36- Ginocchia dritte.- Yeah.
0:23:36 > 0:23:37And feet square.
0:23:37 > 0:23:41- Piedi dritti.- Piedi dritti.
0:23:41 > 0:23:44Your Italian is improving every day, Dennis.
0:23:46 > 0:23:48- Ready to hit.- Ready to go, let's see.
0:23:50 > 0:23:52The other fundamentals are leverage.
0:23:52 > 0:23:53Leva.
0:23:53 > 0:23:57The way in which you use the levers of your arms, wrists and club.
0:23:58 > 0:24:00The third and final one
0:24:00 > 0:24:02is technically called the "swing plane."
0:24:02 > 0:24:05We swing the club around and above ourselves.
0:24:05 > 0:24:07And that's the angle of the swing.
0:24:07 > 0:24:10Being relaxed together is really the key to it all. It's my job
0:24:10 > 0:24:12not only to show him how to swing a club,
0:24:12 > 0:24:13he's getting pretty good at that,
0:24:13 > 0:24:16it's being able to stay in the right frame of mind,
0:24:16 > 0:24:18the right mood to perform.
0:24:28 > 0:24:31Hi, I'm Bryony Shaw, I'm a professional windsurfer,
0:24:31 > 0:24:34and we're here in South Spain to get some quality training in.
0:24:34 > 0:24:37We're here at the Puerto Sherry Marina in the Bay of Cadiz,
0:24:37 > 0:24:40and this is where we keep our equipment. This is where
0:24:40 > 0:24:42all the international windsurfers are kept.
0:24:42 > 0:24:45We all come down here and rig up and head out on the water.
0:24:45 > 0:24:48Bryony, from an early age, round about 18,
0:24:48 > 0:24:50started moving up into the international rankings.
0:24:50 > 0:24:54From thereon she's never really been out of the top eight in the world.
0:24:54 > 0:24:56I train a lot with the foreign girls,
0:24:56 > 0:25:00including the Spanish sailor, Marina Alabau.
0:25:00 > 0:25:02- Hola, Bryony!- Hola, Marina.
0:25:05 > 0:25:07Marina is one of the best in the world.
0:25:07 > 0:25:10She was World Champion in 2009,
0:25:10 > 0:25:13has never really been out of the top three since then.
0:25:13 > 0:25:15One of Bryony's main competitors,
0:25:15 > 0:25:17but also one of her best friends.
0:25:18 > 0:25:19- Yo tambien.- Ah, perfecto!
0:25:21 > 0:25:25Normally when I am here, I speak in Spanish with Bryony Shaw,
0:25:25 > 0:25:28and when we are in England we speak in English.
0:25:28 > 0:25:30Being a windsurfer on the world tour,
0:25:30 > 0:25:34you're surrounded by a lot of foreign windsurfers.
0:25:34 > 0:25:37I learned French at school, but actually surround myself
0:25:37 > 0:25:39with training partners and things with Spanish.
0:25:39 > 0:25:43You pick up little phrases and ways to be polite and friendly.
0:25:46 > 0:25:49This week, we have the teams from Hong Kong arriving.
0:25:49 > 0:25:52We have teams from Ukraine arriving.
0:25:52 > 0:25:54We've got the Spanish team that we train with regularly,
0:25:54 > 0:25:57we've got the French team here.
0:25:57 > 0:25:59It's like the tour has arrived in Cadiz early.
0:25:59 > 0:26:01Here I used to train with Bryony Shaw.
0:26:01 > 0:26:03We trained together for Beijing,
0:26:03 > 0:26:06and in the Olympics we were fighting for the medal
0:26:06 > 0:26:10until the last day, but finally she get third and me fourth.
0:26:10 > 0:26:14But we're still really good friends and we're still training together.
0:26:14 > 0:26:17Olympic windsurfing is about a fleet of windsurfers,
0:26:17 > 0:26:20you're all trying to hit the start line on the gun.
0:26:20 > 0:26:23And then you race upwind to a mark,
0:26:23 > 0:26:26using your sort of wind strategy and tactics
0:26:26 > 0:26:29and you sail around the course, and it's first past the finish.
0:26:32 > 0:26:35When we go training on the water,
0:26:35 > 0:26:38my coach will set up little training drills.
0:26:38 > 0:26:41We position ourselves very close alongside each other
0:26:41 > 0:26:45and we do speed testing, and that close proximity is very important.
0:26:45 > 0:26:47You're kind of adding pressure like you would in a race scenario.
0:26:47 > 0:26:49Also, he might drop some buoys in the water
0:26:49 > 0:26:51and set up a little course area for us,
0:26:51 > 0:26:55and we're introducing the tactics as you would in a race.
0:26:55 > 0:26:57From the lighthouse towards me!
0:26:57 > 0:26:59Bryony, she's a really good athlete.
0:26:59 > 0:27:02She's really a strong girl, she push a lot in the water.
0:27:08 > 0:27:13I often compare windsurfing to the heptathlon because it is so varied.
0:27:13 > 0:27:16It might be that we have a light wind day where you have to be
0:27:16 > 0:27:18strong and powerful, a bit like throwing the shot put.
0:27:18 > 0:27:21Another day, it might be stronger winds
0:27:21 > 0:27:24and therefore you need your endurance part of your athleticism,
0:27:24 > 0:27:26maybe, like the hurdles.
0:27:26 > 0:27:28There's a lot of technique involved,
0:27:28 > 0:27:31or you're holding onto the boom and you can directly feel
0:27:31 > 0:27:35where the wind is shifting around and twitching the sail.
0:27:35 > 0:27:38It's not one-dimensional in terms of what the conditions are going to do.
0:27:38 > 0:27:41The conditions can change minute-by-minute,
0:27:41 > 0:27:45and you need to know what mode to go into at that moment.
0:27:45 > 0:27:49The board is skipping over the water and you're almost trying to jump it
0:27:49 > 0:27:53over every wave to make sure that it's tracking as fast as you can
0:27:53 > 0:27:55in a straight line. The manoeuvres are really quite tricky.
0:27:55 > 0:27:59We do a lot of practice with the gibing and tacking.
0:28:00 > 0:28:03You're trying to get through the eye of the wind
0:28:03 > 0:28:06as quickly as you can and often accelerate the other side,
0:28:06 > 0:28:07so it's a big part of trying to get
0:28:07 > 0:28:10as fast as you can round the race track.
0:28:10 > 0:28:13Quite often, the wind and the weather isn't always in your advantage.
0:28:13 > 0:28:15It might be that it was too windy that day,
0:28:15 > 0:28:18so you might have a fantastic second day
0:28:18 > 0:28:21and your balance might be a lot better, so always keep trying.
0:28:33 > 0:28:35Subtitles by Red Bee Media Ltd