Sharpen the Mental Edge

Sharpen the Mental Edge: Goal Setting

Developing the Mental Edge in your pursuits of athletics, education and work requires a sharp focus on what is important to you, and what will get you to where you want to be. Goal setting provides this framework, and focused energy to your actions. Committing yourself to reaching new levels of performance will require facing challenges, overcoming fears, and striving beyond what you thought possible. Establishing goals that are in alignment with a strong purpose make accomplishing these goals possible, and success a reality.

• Discover Helpful Points to Consider as You Set Your Goals

• Own Your Goals with Keys to Achieve

• Ask These Questions that will Define and Move You Toward Your Goals

See the Personal Workshop and Define Your Action Plan (download this pdf)

Sharpening-Your-Mental-Edge:Goals Setting from Bauer Physical Therapy

Sprint Bounding and Testing for Speed Development

Speed Development: Stretch-Shortening-Contraction, Sprint Bounding and Testing

Bounding is an important component of Speed Development. Properly instructed and applied to a speed training program can improve the Stretch-Shortening-Contraction (SSC), and benefits the speed and acceleration phases of sprinting. Kenta Bell has put together a great How to Teaching Video on the proper technique of Bounding.
Practicing the correct sprint bounding technique will improve your sprinting efficiency when properly practiced.

Check out the Video here:

VIDEO: How to Teach Bounding (in 4 Easy Steps)

Testing Sprint Bounding Performance

Testing Sprint Bounding Performance can be used as a baseline for your speed training program. The classic Sprint Bounding Index(SBI) test will measure the Stretch-Shortening-Contraction in a 30 meter distance.

The SBI Testing method is described below:

Prior to the testing a 10-15 minute warm-up period of light running and striders is performed.

• Measure off a 30-meter distance on a field or track.
• Use a 10-meter Fly Zone marked off before the start of the 30-meters.
• Take off one foot at the start of the 30-meter distance.
• Bound R-L-R-L-R...(or whatever foot your start with, one foot to next) over the 30-meter distance.
• Count number of contacts you make, beginning with first touch within the 30-meter zone to the end.
• Time the duration with stop watch from foot contact at Start(Take off) to end of 30-meter zone.
• The SBI is measured as Time(seconds:tenths) x Number of Steps to complete 30-meters.

Example: 4.5 secs x 13 = 58.5(SBI)

As you train and re-test, the SBI will decrease with improvement.

Bounding can also be tested for distance using 3 different tests that have been correlated to 100 meter time. Bounding is a right-left-right-left sequence measuring the horizontal power of the athlete. There are a few tests that will measure athlete power:

• Vertical Jump
• Horizontal-Standing Long Jump(off both legs)
• 3-Bounds
• 5-bounds
• 10-bounds
• 3-hop 
• Performed on one leg for distance( Example: R-R-R) from a single leg, standing still start.
• The test is completed with the 3rd contact into the sand pit.
• This is a good test for comparing right vs. left leg power measures and is used frequently as a return to activity functional test after lower leg injury/surgery.

Stretch Shortening Contraction Training

Effective training to improve SSC requires specific exercises to increase the activation of muscles used in the transition of an eccentric contraction (lengthening) to a concentric contraction (shortening). This rapid transition creates a more forceful contraction, and production of explosive power. This translates into increased power production, and ultimately, speed. In the case of the sprinter, this power production must take place in the horizontal direction greater than the vertical direction (Ex. Vertical Jump).

Requirements for increasing the explosive power are:

• Increased eccentric strength
• Increased neuromuscular efficiency
• Optimal Stabilization Strength: Core musculature and joints(in all planes of movement).

To achieve maximal explosive power in your training program careful progression of loads and volume(repetition) must be practiced. For the young athlete this progression should be slow and with lower volumes and intensity(weight). This is practiced to achieve maximal training benefit without injury to muscle-tendons and joint structures.

Speed development can be maximized with resistive training, plyometrics/bounding, and core strengthening activities. 

Examples of Resistive Training include:

Back squats(1/2 and 1/4 squats)

Bent leg dead lifts(Romanian)

Bulgarian Squats

Examples of Plyometric and Speed Drills

In the next episode we will discuss Core Stabilization Exercise for the Athlete implementing  a speed training program.

Dynamic Warm-Up and Fast Twitch Running Drills

Dynamic Warm-up and Fast Twitch Running Drills

Dynamic warm-up and running drills are an important part of preparation, and can be injected as a strengthening or fast twitch part of your training program. These programs are often included as a part of the practice for teams, such as soccer, football, track and field, or sports requiring elements of speed and agility, as well as distance events. The dynamic nature of the routine acts to prepare the body for training or competition. This will include elements of flexibility, core stabilization and mobility, strength and stretch shortening contraction.

It is strongly recommended that developing a Dynamic Warm-up Program becomes an integral part of the Athlete's Training Ritual. Designed, and Practiced, early in the season will enable the athlete to become tuned-in to the body, and establish mental focus in preparation for the ensuing practice to competitive event. 

Careful attention to the intensity and duration of the various running drills and dynamic warm-up is used when developing specific routines for specific occasions. There may be a specific pre-practice program that may have an element of increasing strength, endurance or stretch shortening contractions. All of which have an influence on running economy.

A pre-competition ritual may be focused more on strategies that are prepping for maximum performance in the event. It is the goal to avoid fatigue that would interfere with the competitive event.

The following videos provide a varied approach to Dynamic Warm-Up and Running Drills.
The First Video:

1. The Lunge Matrix Warm-Up by Coach Jay Johnson
2. Running Drills by Lauren Fleshman
3. Dynamic Warm-Up: Fast Twitch Drills by Randy Bauer

I hope you find the videos full of information that can be used in designing a sport-specific, dynamic warm-up program. Whether it is for You, or Your Athletes, it may just be another tool in the pack on the Journey of Success.

Game Plan for Success

Sprint Training: Dynamic Warm-Up

Keys to Success: Athlete Performance Rituals

Keys to Success

Athlete Performance Rituals

Establishing training rituals are a key to athletic performance success. Having a clear vision of where you are headed provides the framework for developing training goals that will best prepare you for the upcoming season. Your goals create a strong bond between what you dream(vision) and what you do(rituals).
It is now January 2013. For some athletes this is the off-season phase of your annual training program. For those athletes headed into the track season you are increasing your general conditioning level. There are many aspects of your conditioning that can be performed now that will gear you up for the upcoming season. What are your training rituals that you have already established? What training rituals can you add that are realistic for the upcoming season that will better prepare you for the increasing intensity, frequency of training and competitive season?

These Training Rituals may fall into Specific Categories:

• Nutrition and Diet
• How do you provide the adequate nutrition to your body through a well planned training diet?

• Sleep and Recovery
• How do you provide the adequate rest and recovery required to maintain physical and mental freshness to engage in high level performance.

• Flexibility, Warm-up and Cool-Down
• How do you prepare and cool-down in the training that you are engaged.

• Sport-Specific Training and Conditioning
• What is your Game Plan for training and conditioning for successful achievement of your goals.

• Time Management
• How do you manage your varied commitments on and off the field so that you can achieve what you have set as goals.
• Home 
• School/Work
• Social Relations

Most importantly, in defining your specific rituals in each category, are these rituals in line with what you what to accomplish(Vision), and Why is this important to You? 

Raise The Bar for Excellence

Do You have an Athletic Game Plan for Success?

My Game Plan for Athletic Success

Establishing Positive Rituals Develop the Discipline Necessary for: 

• Energy balance
• You are able to balance the expenditure of energy in your training and competitive cycles through the year.
• Equally important, is the ability to manage your recovery from the high expenditure of energy spent physically and mentally during training and competition.

• Tool for setting goals and achieving success
• Setting goals provides a framework that can be measured.
• Establishing a checklist that falls under the Specific Ritual Category allows you to focus on each goal with a purposeful action that will help you successfully achieve this goal.
• An example: It is your goal to increase your lean body weight(muscle) by 5-pounds before the upcoming season through proper nutrition and strength training. Establishing a positive ritual of consuming 20 grams of protein, five times per day, from a pre-selected list of foods that are available to you, and have maximal nutrient content would help you achieve this goal, based on your current weight.

If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race it's up to you. - Dave Scott

• Set priorities
• Establishing priorities allows you to stay on track with committed effort, avoiding activities that lead to imbalance and conflict for the goals that you have set. 
• An example: Training programs can conflict with social activities, yet, a social life is important for relaxation and a healthy lifestyle. Establishing a ritual of performing your strength and conditioning program at a specific time of the day, say the morning, will allow you to still engage in social activities with friends and family, or work obligations.

• Maintain discipline that translates into action
• Discipline can be defined as an activity that requires physical or mental training (discipline of martial art); it can be defined as training oneself to do something in a controlled and habitual way.
• Both definitions imply training, and the ability to define that what you are going to achieve, and act on it.

Establishing positive training rituals develops the the discipline necessary for maintaining your physical and mental energy balance. Consider the energy expenditure that is required in training, and how you are able to recover from these intense workouts so that you can get up the next day and do it again. Training habits are what keep you prepared and fresh for the duration of the season. As an athlete you are becoming more in tune with how your body responds to the demands of a busy schedule; in athletics and at work and/or school. Setting this foundation of positive rituals helps to maintain a balance of focused connection with your mind, body and the demands of leading a successful life in your pursuits at Work/School, Play and Compete.

10 Strategies Promoting Physical Recovery for Optimal Athletic Performance

10 Strategies Promoting Physical Recovery for Optimal Athletic Performance

To promote optimal athletic performance, and train at high intensity, the athlete must rely on physical recovery strategies+
. As an athlete you must be prepared to train and perform, day in, day out. To ensure the body can respond to high intensity performance, the athlete must practice physical recovery techniques. This requires discipline, practice and attention to your body. You are not only recovering from practice, or competition, but the daily demand of work, school and home life. These strategies are used as a guide that will allow you to perform at your optimal physical and mental ability. A rested body and mind is essential for the health and well-being of the athlete.

Practice these strategies for optimal athletic performance as you would your technique, training program, or healthy training table.

10 Strategies Promoting Physical Recovery

• Maintain Proper Hydration

• Drink plenty of water before, during and after practice and competition.
• Fluid loss of  > 1% of total body weight can be associated with an elevation in core body temperature during exercise.
• For every pound of fluid lost during practice/game, 24 ounces of fluid is required to restore body hydration.
• Refer to Hydration Guidelines

• Replenish your carbohydrate stores

• Carbohydrates are a primary energy nutrient, and provide fuel for the working body.
• Include 3.5 to 4.5 carbs per pound of body weight (8-10 g/kg of body weight).
• Good sources: raisins, bagel, whole wheat bread, rice, pasta, bananas and dried fruit
• It is important to choose foods that have high nutrient density for health.

• Maintain lean body mass (muscle tissue) by replenishing protein stores

• Exercising muscle must be rebuilt to maintain strength.
• Athletes should consume about 1.5 g/kg body weight.
• Choose lean protein sources: Skim milk, fat free cheese, yogurt from skim, 95% lean ground beef/turkey, white meat tuna, non-fried fish(salmon), beans and peas, soy milk isolates, whey isolate, and protein bars.

• Allow adequate cool-down from training

• Low intensity exercise for 10 minutes after training session, or competition.
• Jog, Stationary bike, brisk walk.

• Stretch after each workout, or competition

• Perform easy mat exercises, or stretching routine.
• Perform stretch routine in morning and/or evening for 10 minutes.
• Interrupt prolonged sessions of sitting while at computer or desk with 3-5 minutes of light stretching.

• Maintain good posture when sitting at desk, computer and home

• Poor sitting posture increases tightness and will cause fatigue of muscles and soft tissue.
• Avoid slumping in a flexed posture when sitting. This increases stress on spinal structures.
• Postural Relief Measures:
• Take short, 2-3 minute stretch breaks after sitting for >45 minutes.
• This allows blood to circulate and changes the loads on joints and soft tissues of the body.

• Take a 10 minute meditation break

Meditative Break

• Relax on the floor with your legs elevated on a foot stool, or just flat on the floor.
• Perform slow breathing. In through the nose and out through the lips.
• The abdomen should rise and fall slowly. 
• Focus your thoughts on your breath.
• References:
• Working Out, Working Within
• Thinking Body, Dancing Mind

• Get adequate sleep

• As an athlete you need your sleep.
• Optimal sleep is considered 8 to 9 hours.
• Too much sleep, or not enough effects your mental capacity, physical recovery, and can be the sign of overtraining.

• Use an ice pack, or a cool body soak

• Cold is beneficial for muscle recovery.
• Cold is also an anti-inflammatory, reducing swelling and the accumulation of lactic acid.
• Walking in a cool pool, or sitting in a cool bath for 10 minutes is good for rejuvenating a fatigued, or sore body. A cool shower can also be used.

 

     

     Ice Bath for Recovery

• Listen to your body

• If aches and pains persist, or you are feeling particularly fatigued, consult a sports medicine professional(medical doctor, athletic trainer or physical therapist).
• Do not let minor injuries become serious, threatening your ability to perform at an optimal level of performance.

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My GamePlan for Success:Goals Worksheet

These 10 Strategies of Physical Recovery for Optimal Athletic Performance are intended as a guideline. Practicing these strategies will help promote healthy training habits, prevent overtraining and maximize performance goals on the athletic field.



References:

• 105 Premier Resources on Sports Injury Recovery
• (http://www.physicaltherapyaide.org/sports-injury-recovery/)

• Rest and Recovery 
• (http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm)
• The Art of Athletic Recovery
• (http://www.active.com/fitness/Articles/The_art_of_athletic_recovery)

• The Athlete's Guide to Recovery: Rest, Relax, and Restore for Peak Performance

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A Guide to Good Posture

A Guide to Good Posture

Source: infofit.ca via FitFluential on Pinterest

This is a great guide to good posture. There is one important suggestion that I must add. That is to become more attentive to how you feel during the day. Remember that fatigue will sneak up on you at work, around the home, or driving around town. When muscles fatigue and you do not provide some postural relief, the muscles will become painful. It is recommended that postural relief, fatigue avoidance exercises be performed throughout the day, even before fatigue is experienced.

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