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The Power of Routines Loughborough Performance Squash

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  • The Power of RoutinesLoughborough Performance Squash

  • Getting into a routine at home

    • Why is it that when we have more time we want to do things but don’t do them?

    ➢ Schedules inform your decision making until your new habit becomes second nature

  • TIPS FOR A QUARANTINE

    ROUTINE

  • Start the day the same as you would

    if you are going into university

    Learn when you are most productive

    Minimise distractions

    Set the same working hours

    Break up your dayKeep a to-do-list

    Know when to turn off

    Separate your work space from your personal space

    Drink a lot of water!

    Ensure there is time to exercise!

  • Task Reflection

  • Sporting Routines

  • Why are sporting routines

    important?

    ✓ Ensures total preparation in athletes’ efforts

    ✓ Enable athletes to be completely physically, technically, tactically, and mentally ready to perform their best

    ✓ Trains your mind and body to react in the same way regardless of the importance of the competition

    ✓ Creates consistency, familiarity, predictability, control and comfort when so much of competitive sport is not any of those things

  • When are routines used?

    Pre-competition

    During a match

    Between matches

    Post-competition

    Have a think about when you use your sporting routines…

  • Task Reflection

  • Controlling the Controllable

    Uncontrollable Controllable

    V.S

  • Routine or Ritual?

    • We can differentiate a routine from a ritual based on its purpose and controllability

    ➢What’s the purpose of a routine and what’s the purpose of a ritual?

    ➢How much can we control a routine and how much can we control a ritual?

  • Training RoutinesFor you to get the most out of your training, you should develop a brief training routine that

    will ensure that you’re totally prepared for every drill

    FOCUS ON WHAT YOU WANT TO

    WORK ON

    GET THE BODY READY

    OPTIMAL PREPARATION FOR TRAINING

    Checking & adjusting intensity Narrow your focus onto the drill Use again before each drill

  • Pre-Competitive Routines

    CAN TAKE UP TO SEVERAL HOURS TO

    COMPLETE

    EVERYONE HAS THEIR OWN

    INDIVIDUAL ROUTINE

    ROUTINES ALL HAVE COMMON ELEMENTS

    DEVELOPING AN EFFECTIVE ROUTINE REQUIRES PATIENCE

    PLAN YOUR ROUTINE WITH AN END GOAL

    OF PRIME FOCUS AND INTENSITY

  • Build your pre-competitive routine around your FOCUS NEEDS:

    ➢ Do you prefer to hone in on your thinking or distract yourself from thinking right before a match?

    Build your pre-competitive routine around your INTENSITY NEEDS:

    ➢ Do you prefer to psych yourself up or down right before a match?

    THINGS TO CONSIDER

  • DESIGNING A PRE-COMPETITIVE ROUTINE

    • Create a list of everything you need to do before a competition to be preparedCreate

    • Decide on what order you want to do the components of your listDecide

    • Specify where each step of your routine can be best completedSpecify

    • Establish a time frame and a schedule for completing your routineEstablish

    • Try it out at competitionsTry

  • Take Away Task

  • TAKE HOME MESSAGES

    • Routines will only be beneficial if you use them consistently

    • Approach your routines the same way you do other aspects of sport training

    ‘BUT I’M IN QUARANTINE? ‘

    Use this time to build a new routine or enhance your original routines.

    Replace a match with an exercise challenge!

    - Use a physical event such as exercise as a time to practice your preferred way of preparing yourself for the activity i.e. what you will

    eat, what you will wear, psyching yourself up or down.

    The more you engage yourself in a routine before each practice session whether it is gym, training, yoga, the more you will allow yourself to

    get into the right state of mind.