Sports Psychology
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Routine

Is your Training the same from day to day, week to week?
       Do athletes with little experience testing or competing benefit from employing a performance routine prior to taking a test or entering a competition?

       There are intervention strategies involved in a coach's design of physical skills practice and cognitive behavioral routine free skating program, performing MITF elements, and compulsory dances.
     
       Coaches should measure an athlete's performance through the use of a pre-intervention test prior to pre-test and pre-competition simulated performances.

       There is a relationship to the frequency and duration of the number of weekly practice sessions. Greater improvements in performance can be expected with up to five weekly sessions for beginning learners. 

Preparation routines create a sense of familiarity for an athlete. Familiarity leads to a sense of control and control will positively influence your athlete's confidence. 

       There are two types of routines:
  1. before practice and training,
  2. after practice and training.

Pre-competition/training routine before a competition. Make a list of the foods they choose to eat, music they choose to listen to, hours of sleep they get, and any other behaviors they engage in before their competition.

      Incorporate a pre-competition routine in training to help bridge the gap between competition and training. The athlete will begin to feel in control and gain confidence.

Post-competition/training routine. Routines after a performance are more difficult to develop because of the variety of different outcomes:

  • A win
    • Great performance
    • Mistakes occurred
  • A loss
    • Poor performance,
    • Did your best, but others had more skills.

      The best way to maintain or build confidence for the next competition is to use the following two questions in your post-routine, regardless of the performance outcome:

  • Did I exert every ounce of effort I had to give today?
  • What can I do to be better tomorrow?
      Put the athlete's efforts and improvements is the best way to support them is develop a training support plan in which the athlete puts forth all the energy they have to give so they should be proud of their effort.

      Slowly begin to introduce pre and post-routines in training and competition.  Begin by observing your child before competition to see what things he/she likes to do. Then, incorporate the same behaviors before training. After the event (i.e. practice or competition) ask your athlete the two post-routine questions.

Recommended Reading:

Fitness training: Elements of a well-rounded routine   Fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, muscular fitness, stretching, core exercise, and balance training.

Exercise for Beginners - Setting up a Complete Program
Beginner's guide to exercise, health and fitness from your About.com Exercise Guide, from your About.com Guide.

References:

Precompetition Routines in Sport   by Timothy Suchan

The On-Site Psych Plan     part of the Mind Tools site

Build a Competitive Edge for Top Athletic Performance | Articles June 24, 2009 ... Athletes want a competitive edge. Learn about pre-competition routines, relaxation techniques and more, from a Sport Psychology Research Team.

Peak Performance in Sports: Nutrition and Routine for Sports Oct 27, 2009 ... A basic year round sports nutrition routine that I recommend to every athlete would consist of 4 basic parts. Each day take a multi vitamin.

Mental Imagery in Sport  In sports psychology "pattern breaking" routines are used to help prevent the athlete falling into this negative attitude.

Incorporating Sports Into Your Health And Fitness Routine Aug. 2, 2009 ... If you have never played sports before, or if it's just been a long time, you can make sports health fitness work for you in any weight loss program.

The Importance of a Routine in Sports Nutrition  The Importance of a Routine in Sports Nutrition. September 17th, 2010, 02:09:47 admin. In order to get the best results possible, athletes need to identify the best routine for them comprised breakfast, lunch, dinner, snacks, pre workout and post workout revival. You need to be able to determine the right caloric intake your body needs, so you should develop a nutritional routine which you must follow.

A sports workout routine to step your game up  Dec 8, 2010 ... Use this sports workout routine on your off days to improve performance and conditioning, and keep yourself injury free.

The Importance of a Routine in Sports Nutrition   September 17th, 2010, 02:09:47 admin. In order to get the best results possible, athletes need to workout

Resources:

The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:
   
      

All materials are copy protected. 

The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.

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