Mental training for athletes

WHY THE NEED FOR MENTAL TRAINING?

➥ All athletes should have mental training to be able to "survive" in competitive, stressful and anxious moments.
➥ Without mental training, an athlete is bound to collapse under pressure.
➥ One does not have to be a professional athlete to experience those anxious moments when your heart starts pounding, hands getting sweaty and knees going weak.
➥ Moments of panic, anxiety and emotional ups and downs can interfere with the physical performance at any and every level.

Many athletes with great physical capabilities have been removed from competitive sports because they could not perform on the day of the competition. They might perform well in practice but panic during competitions.

BASIC MENTAL TRAINING INCLUDES:

1. Focusing on your breathing
Focus on your breathing by taking deep inhalations through the nostrils. This helps you to relax, feel more centered and be less prone to distraction.

2. Visualizing
The mind cannot differentiate between imagination and reality. Therefore, spend time every day visualizing the performance desired. Imagining the outcome of the performance helps build confidence.

3. Affirming yourself
Use affirmations to help your mind believe what your body can do. The moment you start believing in what you are capable of, are the moments you excel the most. Use encouraging words like “I can do this,” “I am strong and capable” or “I will accomplish my goal” to affirm and build confidence in yourself.

Now that you have learnt some of the basics of mental training, try to use these techniques whenever you are feeling nervous and stressed out. These tips worked for me, and i'm sure they will work for you too! To me, having self-confidence is key to excelling in whatever you do. Be it sports, work or studies, with self-confidence, you will surely excel! Press on! ッ


References:
http://www.panicbuster.com/anxiety.shtml
http://www.athletics-training.com/articles/sports-psychology.html
http://www.telegraph.co.uk/health/wellbeing/7949997/How-to-breathe-life-into-your-body.html
http://www.elephantjournal.com/2011/11/mental-training-for-athletes-elizabeth-aspen-pseudonym/
http://careergirlnetwork.com/visualizing-success/
http://ibelieveandbecome.com/2012/05/28/believe-and-become/

Tips on how to sprint faster.

Do you want to shave off seconds in your sprints? Here are some TIPS to help you sprint short distance races in the shortest time possible!

TIP 1: Breathe fast!
Breathing faster increases oxygen intake to power your muscles to help you move faster in a race. Spend some time breathing at a frantic pace everyday. Do not hold your breath as you may pass out. This is a good exercise as you are learning how to overload your body with oxygen, which gives your muscles all the oxygen it needs.

TIP 2: Run on the ball of your feet!
Many runners make the mistake of running on their heels. By running on your heels, your feet spend too much time touching the ground. To avoid this, you should run on the ball of your feet and claw the ground! Minimize contact with the ground and spend more time moving through the air and carrying your body.

TIP 3: Do not over-stride!
Many athletes, including myself have made this mistake countless of times. When your competitor is catching up with you quickly, you tend to panic and open up your stride to try to get to the finish line as fast as possible. However when you do this, you are slowing down instead of moving faster. A faster turnover with slightly shorter strides will beat a slow turnover with longer strides any day!

TIP 4: Circular motion!
When you run, your feet should move in a circular motion as they move your body forward to the finish line. Don't concentrate too much on the horizontal-forward movement or keep thinking of stepping forward. Power your feet up and down, instead of powering your feet forward. Also pump your feet up and down at the ground quickly.

TIP 5: Maintain tunnel vision!
When you are sprinting or even before a race, look forward and be focused! Maintain tunnel vision and do not turn to look at other runners. Keep your focus,keep breathing and push hard! Think forward, move forward and give it your all!

In my opinion,
these tips will definitely improve your sprinting techniques and help give you a new personal best timing. However, do remember that you should always push and never slow down till you cross the finishing line. TRAIN HARD, TRAIN SMART AND NEVER GIVE UP! (:


References:
http://the-soccer-essentials.com/wp-content/uploads/2012/06/soccer-training-for-stamina-3.jpg http://www.mfuz.com/10-secrets-on-how-to-run-faster/ http://triathlon.competitor.com/2012/07/training/hit-your-stride_57577http://www.stack.com/2011/03/05/run-faster-and-longer-with-a-better-breathing-technique/ http://www.accelerationstore.com/images/products/HeeltoButtCU.jpg http://seayouth.sg/photos-from-sea-youth/ (Picture by Mr. Edmund Koh.)

Starting blocks

What is a starting block?
It is a device against which runners may place their feet in order to get a faster start at the beginning of a race.

Why use a starting block?
The use of starting blocks enable sprinters to reach maximum speed faster than a typical flat-footed start. However, training is required to use starting blocks.

How to position your starting blocks:
Place the front block two foot-lengths from the starting line and the rear block another foot length between the front and rear blocks. Spacing can be adjusted from there based on comfort and existing strength.

Steps in using the starting block:
Step 1:
Get in front and back your way into the blocks when the starter says, "On your mark."

Step 2:
When the starter says "Set", you should rise to a set position. Your knee joint of the front leg should be 90 degrees and the front leg should be your *stronger leg. However, you should use any leg which is more comfortable. Your rear knee should have an angle of about 120 to 135 degrees. Place your thumbs and the tips of your fingers on the track. Keep your hands shoulder width apart and lift your hips up so they are higher than your shoulders.

Step 3:
When the starter says "Go", drive your lead arm forward and upwards, the other arm backwards. At the same time, your back leg pushes off the block and your body is now placed in the appropriate driving angles at about 30 to 40 degrees to prepare for maximum acceleration.

*How to determine your stronger leg? To determine which leg is stronger, get a helper to come up behind you and lightly push you forward. The leg that you step forward and catch yourself with is your stronger leg.

In my opinion, unless you are a trained athlete, you should avoid using the starting blocks during competition as you may stumble and cause you to slow down instead of helping you reach your fastest speed in the shortest period of time. If it is compulsory to use starting blocks during competition, use it with caution. Overtime with training, i'm sure you'll be able to master the art of using starting blocks. Don't give up! (:


References:
http://www.advantageathletics.com/store/sprints/startingblocks.htm
http://www.athletesacceleration.com/startingblocks.html
Sports and Recreational Activities (Twelfth Edition) by Mood Musker Rink