Tag Archive for 'allenamento.'

10 goals to train with pleasure and successo away from competitions

  1. Starting over to train again on the field is not the same as repeating the same things as if nothing had happened - It is a new beginning, and everyone must learn from the experience of these months. For many the races are still a long way off, but the motivation has to be ignited immediately, setting the goals to be ready when the racing season will resume.
  2. Life is a constant change - Determine what changes you want to make and start on the path to achieving them right away.
  3. Accept this unexpected condition - Some people prefer to think, “Why did this lockdown have to happen” and so they cultivate their own victimhood while others think, “Why didn’t it have to happen to me? This second approach allows people to live negative situations in an active way, supporting personal motivation and the search for a proactive role.
  4. A new opportunity - Think about why this new training period can be an opportunity for improvement that you would never have had.
  5. Focus on your personal growth - Every situation, therefore even lockdown and the restart of training without competitions, is a stimulus to know ourselves and learn to react with thoughts, emotions and actions. In this way we strengthen our self-control.
  6. Be committed every day - Every day take a step to make your life’s dream come true. Many athletes don’t cultivate their dreams because they are afraid of being disappointed if they don’t realize them. Others take the risk and try their best without any certainty of the end result.
  7. Use mistakes as instructions to improve - It’s true that mistakes are the only chance for improvement. Learn to know them and accept that excellent performance is based on correcting thousands of mistakes made so far.
  8. Use appropriate strategies to manage stress - In this time of uncertainty, moments of anxiety, worry, depression, unstable mood are common for many people. This is not the problem, we have to live with our fears. However, it becomes a problem if we do nothing to overcome these moments. Therefore, the mental training practiced daily allows to get out of these negative and limiting mental states of mind.
  9. Share your thoughts - do not put yourself in a condition of psychological distance from people who are important to you. Instead, listen and talk them, share thoughts, feelings and actions.
  10. Be optimistic - Optimism is the art of giving a temporary and not permanent meaning to what happens to us. It is about recognizing that tomorrow will be a better day because of our personal skills that we will use to their best advantage.

The goals of this long training period

Recently I wrote a blog titled “Back to field, how the training without competition?” I said:

These are trying times in any professional field and even sport has had to stop in the face of the Covid-19 pandemic.These first two months of lockdown at home have been really hard for those who are used to spend their days engaged in intense and prolonged training or to travel and participate in competitions. Who better spent this unique time in everyone’s life? Probably those who have managed to make sense of their days by recreating their habits and activities within the walls of their homes. For example, from Cristiano Ronaldo to the young junior athletes, to follow a program of physical preparation has been an important moment of their daily life, representing a bridge between yesterday, today and tomorrow.

Set goals. Having new goals is necessary, as this training period has been and will continue to be much longer than usual. Athletes should consider this period as an opportunity to continue to improve. Their goals will not change but the timing of these goals will have to be adapted to the lack of competition.

Be resilient and tough. Knowing how to adapt to this moment of their career is based on these two psychological skills, more than ever essential to maintain a high level of motivation during training. The speed and quality of adaptation will have a major impact on how they will behave in the future. Resilience and toughness with respect to how their competitors are reacting and coping. If they can adapt better than their opponents, then they will return better than before coronavirus period.

Use time wisely. There is much time now, much more than ever. It should be used as an opportunity to work on those skills that are usually more neglected or that they have not been able to work on. For example, the importance of breaks in one’s sport to recover physical and mental energy and refocus on the immediate future, develop attentional training and improve in managing one’s stress and negative moments.

Sharing. It is always important to have people with whom the athletes share their dreams and fears, goals and obstacles along the track, achievements and mistakes. Physical distance should not involve psychological distance from people who are important to athletes.

To find out more write to me!

Mental coaching must follow the coaching rules

The psychological training of athletes should develop according to the basic concepts of training, which are basically about passing:

  • from simple to complex
  • from exercises of a general nature to those specific to the discipline practised
  • from a reduced to a longer time duration
  • to be driven in relative comfort to more stressful and challenging conditions

The proposal formulated in the previous blog responds to these needs.

  • The first exercise is simple and basic (do a deep abdominal breathing)
  • The second exercise is of a general nature and applies to any sport.
  • The third exercise is specific (in this case for tennis)
  • Finally, the third exercise can be done in your comfort zone, but afterwards you can add environmental or personal stress conditions

Here is a simple and practical explanation of what has been said above and that brings the psychological preparation closer to the rules and methods of physical and technical-tactical training that are well understood by every athlete. In this way it promotes a better and more effective understanding by athletes and coaches of the purposes and effects of mental training.

Optimize your routine through the champs’ videos

Observation is an important ability to learn or improve our sports skills.

Today I want to propose to observe the routines before the beginning of an action of four champions. The routines serve to put us in the best condition to perform the next action. It is a way to empty our minds of what we have done up to that moment and to enter in a mental bubble, as Federica Pellegrini calls it, which allows us to be focused only on what we are going to do.

There’s not much more to say. Observe them, they are different, and then write down what your routine is.

In these days, at home, you can perform mental repetition exercises of your routine, dedicate 10 minutes every day to repeat your routine.

Video:

Cristiano Ronaldo e Jonny Wilkinson  https://www.youtube.com/watch?v=qlBTed9vZLA

Yelena Isinbayeva  https://www.youtube.com/watch?v=5N_Jduavgpw

Phil Mickelson https://www.youtube.com/watch?v=UAY5tvlLIbQ

Maria Sharapova  https://www.youtube.com/watch?v=c4hnxzmARxM

 

Coaching in these difficult days

These days it is not always possible to train as we would like because the sports center could be closed, in many sports you need to train with someone else and there is not always this opportunity, because the coaches could have personal problems and so on. Especially younger athletes than senior national team athletes may encounter these difficulties more.

For those at home I would like to give some suggestions to train anyway, even if in a different way than usual.

Set goals - It is necessary to have goals on which to orient the daily commitment, in many sports can relate more to physical and mental preparation, easier to perform at home or in spaces other than the usual training environment. So set what to do, when and for how long.
Physical Preparation - Have your coach send you the physical preparation program you can do at home. Follow it and exchange results, thinking and difficulties with him/her.
Mental Preparation - Use this days to focus more on this type of training. You can train 4 psychological skills: self-control through breathing, concentration on task and performance, imagination of your performance, and have a constructive self-talk. Do it on a daily basis, if you work with a sports psychologist, work together for this program that is good to do on a daily basis. If you would like to use this time to start such a job, you can contact a sports psychologist or write to me through the blog and I will reply.
Videos - Watching videos of other athletes’ performances is useful to understand how they face competitions, moments of difficulty, style of play or anything else that may interest you. Watch videos driven by a specific target and not like a fan.

Why we don’t train the breath in sport

Djokovic: “I am aware of my breathing”

Training is in the pleasure to repeat

Training is to repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, with the pleasure of repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, with the pleasure of repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat, with the pleasure of repeat, repeat, repeat, repeat, repeat, repeat, repeat, repeat with the pleasure of repeat.

Successful coaching in 10 rules

The 10 rules for successful training

  1. Self-awareness - The purpose of training is the improvement and optimization of all the athletes’ skills and the development of awareness of what they can do, what they still need to improve and what they need to learn.
  2. Want to learn - The athlete lives in a continuous process of improving the performances and they must be fully aware of it.
  3. Recognizing opportunities - Training consists of a set of situations to be addressed and resolved with the full commitment.
  4. Commitment with consistency and accuracy – Motivation is based on these two aspects that are the basis of any activity in which the athletes are engaged.
  5. Wanting to take risks - Training is not an exact science and even the best trainings are based on the athletes willingness to take the risk of making mistakes.
  6. Tolerate difficulties - The athletes must be aware that every time they reaches a level of performance higher than the previous one, he detaches the ticket to face new difficulties.
  7. Accepting defeats - In sport, mistakes happen frequently and they must be accepted as unavoidable facts; for top athletes, they may be infrequent but are often decisive in preventing a winning performance.
  8. Give importance to time – To become expert it takes a long time and the athletes must be fully aware of this condition.
  9. Collaborate with coaches and staff - Recognizing the coach and staff leadership is a decisive factor for the athletes’ success.
  10. Analyzing one’s own performance - The athletes must know how to evaluate they performances with specific and precise criteria, without evaluating them only in terms of results.

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