Monthly Archive for November, 2023

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I was not born with the right talent to become a champion

When talking about sports champions and attributing their success to innate talent, a reassuring illusion is created. This allows us to justify the gap between them and ourselves by attributing their success to something beyond our learning abilities. Essentially, we tell ourselves that they were lucky to be born with a special talent that we lack.

This mindset can have dual effects. On one hand, it may relieve pressure as we attribute the success of these champions to something beyond our control. On the other hand, it can discourage effort and practice, as we are convinced that talent is the determining factor, and if we don’t have it naturally, then it’s futile to try.

I think our culture tends to celebrate talent because it’s flashy and often comes across as innate or effortlessly acquired. It’s like witnessing someone pull a rabbit out of a hat—you’re more likely to be amazed by the trick than the hours of practice it took to master it.

On the other hand, skills that can be learned and developed over time might not have that instant “wow” factor. We live in a society that values quick results and instant gratification, so the gradual process of skill acquisition can be overlooked.

It’s also possible that celebrating talent fits into the narrative of natural giftedness and reinforces the idea of certain individuals being destined for greatness. This can create a mindset that either you have it or you don’t, which might discourage people from putting in the effort to learn and improve.

However, the truth is, with dedication and practice, anyone can become proficient or even excel in various skills. It’s essential to recognize and appreciate the hard work behind the scenes, not just the end result. After all, there’s a unique kind of talent in the tenacity and perseverance it takes to become good at something.

Key measures for improving and maintaining cardiovascular health

Life’s Essential 8 are the key measures for improving and maintaining cardiovascular health, as defined by the American Heart Association. Better cardiovascular health helps lower the risk for heart disease, stroke and other major health problems.

  1. Eat Better - Aim for an overall healthy eating pattern that includes whole foods, lots of fruits and vegetables, lean protein, nuts, seeds, and cooking in non-tropical oils such as olive and canola.
  2. Be More Active - Adults should get 2 ½ hours of moderate or 75 minutes of vigorous physical activity per week. Kids should have 60 minutes every day, including play and structured activities.
  3. Quit Tobacco - Use of inhaled nicotine delivery products, which includes traditional cigarettes, e-cigarettes and vaping, is the leading cause of preventable death in the U.S., including about a third of all deaths from heart disease. And about a third of U.S. children ages 3-11 are exposed to secondhand smoke or vaping.
  4. Get Healthy Sleep - Most adults need 7-9 hours of sleep each night. Children require more: 10-16 hours for ages 5 and younger, including naps; 9-12 hours for ages 6-12; and 8-10 hours for ages 13-18. Adequate sleep promotes healing, improves brain function and reduces the risk for chronic diseases.
  5. Manage Weight - Achieving and maintaining a healthy weight has many benefits. Body mass index, a numerical value of your weight in relation to your height, is a useful gauge. Optimal BMI is 25. You can calculate it online or consult a health care professional.
  6. Control Cholesterol - High levels of non-HDL, or “bad,” cholesterol can lead to heart disease. Your health care professional can consider non-HDL cholesterol as the preferred number to monitor, rather than total cholesterol, because it can be measured without fasting beforehand and is reliably calculated among all people.
  7. Manage Blood Sugar - Most of the food we eat is turned into glucose (or blood sugar) that our bodies use as energy. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves. As part of testing, monitoring hemoglobin A1c can better reflect long-term control in people with diabetes or prediabetes.
  8. Manage Blood Pressure - Keeping your blood pressure within acceptable ranges can keep you healthier longer. Levels less than 120/80 mm Hg are optimal. High blood pressure is defined as 130-139 mm Hg systolic pressure (the top number in a reading) or 80-89 mm Hg diastolic pressure (bottom number).

 

Peak performance in life

8 months to the Paris Olympics: the point about the psychological training

At 8 months to the Paris Olympics for the athletes and female athletes the essential issue is to manage the stress of this wait and the competitions that will follow. Many have yet to qualify and, therefore, the tension will be great in the preparation and then competition stages. The same for those who have already qualified; in any case, the races in the coming months will be important tests on the way to Paris.

The primary role of the mental component of performance at this level is now widely recognized and on an equal footing with the physical and technical/tactical components.

In the next few months, the management of recovery and high activation phases will be a crucial factor. In other words, the alternation between moments of consumption-expenditure-high intensity energy with recovery-restoration phases of physical and mental energy will have to be optimized. Athletes and teams will have to perfect the use of these two phases.

I would say that focus, stress management and team cohesion (the latter also for teams in individual sports) will be the essential themes to be combined together to deliver the expected performance. From personal experience with top athletes, I am convinced that these three are the essential themes to work on.

  • Attention means knowing how to focus on doing the right things at the right time.
  • Stress management that will be highest in decisive performances, you will need to use the emotions of those moments to encourage each other and stay focused.
  • Group cohesion indicates that one does not face these challenges alone, the team is there to unconditionally support those competing.

Achieving these conditions will not be easy, but the purpose of training is precisely to build and optimize these conditions.

Questions and answers for playing tennis

Here are some questions that tennis players often ask:

  1. What should I do when, just before starting a point, I momentarily forget what I need to do?
  2. How can I overcome the panic that sometimes overwhelms me?
  3. What can I do to avoid thinking about the outcome and stay focused only on the game?
  4. What are the skills of tennis champions?
  5. How do I know that I am ready before starting?
  6. I don’t always have the same playing rhythm; I either slow down or become too impulsive. What can I do to be more consistent?
  7. After making a mistake, I become too nervous. How can I better control myself?

These questions highlight how the difficulties of tennis players are specific and require a sports psychologist with specific knowledge of this sport. As psychologists, we should not provide generic answers based solely on the idea of improving these athletes’ confidence because these questions come from athletes who train every day and compete every month. However, this does not automatically eliminate these difficulties.

What do you think?

 

When you momentarily forget what to do just before starting a point in tennis, it’s important to have strategies in place to regain your focus and composure. Here are some steps you can take:

  1. Take a deep breath: Pause for a moment, take a deep breath, and exhale slowly. This can help calm your nerves and clear your mind.
  2. Use a pre-point routine: Develop a consistent pre-point routine that includes visualizing your strategy, checking your grip, and focusing on your breathing. This routine can help you stay on track and reduce the chances of forgetting what to do.
  3. Stay in the present: Avoid dwelling on past mistakes or worrying about the future. Concentrate on the current point and the specific tasks you need to accomplish.
  4. Positive self-talk: Remind yourself of your strengths and capabilities. Use positive self-talk to boost your confidence and stay focused on your game plan.
  5. Trust your training: Remember that you’ve practiced your skills extensively. Trust in your training and muscle memory to guide your actions on the court.
  6. Stay adaptable: Tennis is a dynamic sport, and situations can change quickly. Be prepared to adapt your strategy as the point unfolds.
  7. Learn from your mistakes: If you do forget your strategy or make a mistake, don’t dwell on it. Instead, use it as a learning experience for the next point. Stay resilient and maintain a positive mindset.
  8. Seek coaching: Work with a coach or sports psychologist who can help you develop mental strategies and techniques to improve your focus and concentration on the court.

Remember that mental aspects of the game are as crucial as physical skills in tennis. Developing mental resilience and staying focused under pressure can greatly enhance your performance.