Upload
others
View
5
Download
0
Embed Size (px)
Citation preview
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.