Strategies to sustain athletic performance -
Home » Blog » 6 Ways to Improve Athletic Performance. Sep 30, Eat sensibly: Athletes should generally consume up to 3, calories a day in food and beverages. Get enough sleep: Adequate sleep energizes us physically and emotionally for sports and the rest of the day ahead.
On the flip side, sleep deprivation saps energy, raises the level of stress hormones, and lowers the production of glycogen, which stores carbohydrates — all of which adversely affect athletic competition.
Warm up: Whether you run 25 miles a week or bicycle across your city, make sure to prepare your muscles for the rigors ahead.
This gets the blood pumping, loosens the joints, and focuses the brain. So the next time you attend a professional baseball game, watch what players do even before batting practice: they stretch, sprint and do arm circles, among other exercises.
Sports psychologists preach a positive attitude to set goals, strive for excellence, maintain motivation, and develop resilience in the face of challenges.
Try it and see for yourself! They practiced their basketball techniques and skills for thousands of sweat-filled hours on empty basketball courts.
Do the same and diligently practice your skills if you want to get really good at sports — or anything else for that matter. Improve vision skills: Good vision and visual skills are what give an athlete that extra edge.
Think they function similarly while poring over a spread-sheet budget as when racing downfield to prevent a flag-football opponent from reaching the end zone?
Has the outside hitter shifted ever so slightly? Come see us to develop your visual skills for sports.
Book An Appointment. Call Our Offices. Search: Search. Opto-mization NeuroVisual Performance Vision Therapy. These could be anything from shaving 10 seconds off of your mile, through to scoring a touchdown.
Write them down somewhere visible and think about them before and after each training session. You really can improve your brain function — through something called athletic brain performance training, which is literally brain training specifically designed for athletes.
This kind of training can not only help you to achieve your professional and personal goals via increased brain activity — but it may also help ward off cognitive decline and illness in the future.
But there are clear benefits for athletes, namely improved ability to track a moving target, shift focus efficiently, and peripheral vision acuity as well as increased focus and concentration, and improved thinking and reaction time. This can be done through a concussion baseline assessment pre-season, and then additional assessments throughout the season.
Doing so will enable you to monitor your brain health and could help identify ways to ward off brain injuries and time off the pitch or field. This is simple. Energy in must suffice for the energy out — you must properly nourish your body to enable it to perform at its peak.
This includes things like proper hydration during and after exercise, as well as eating a diet designed to help you succeed, rich in protein. Alongside eating properly, your body will need time to recover after performance. Contact us to learn more about our athletic recovery services.
Remember, this list is not exhaustive, this is just the beginning. Our Advance Performance packages utilize critical information from baseline assessments to build customized training programs that help you perform better in sport and life.
A Great Strategy for Improving Athletic Performance. Exercise Like we said, exercise is still an important piece of the puzzle. Focus on Exercise Plans With Variation This is critical because otherwise, when repeating the same exercise or plan, you will reach a plateau in both your athletic performance and the results that you see.
Push Yourself — But Not Too Hard This may sound obvious, but many of the sports injuries that doctors see each year are related to overexertion.
Did Perforrmance know that portly baseball legend Babe Ruth suetain Strategies to sustain athletic performance dogs tSrategies games or his night-owl Glutamine and immune system I roomed with his luggage. Oh, how atthletic training has evolved! To keep body and soul in peak condition, elite athletes employ personal trainers, chefs, sports psychologists, and other specialists. At stadiums and arenas, teams similarly support their players with the best that sports training offers. Hi-tech devices let athletes monitor body fat, heart rate, and fatigue up to the minute.
Strategies to sustain athletic performance -
A famous quote by theologist Reinhold Niebuhr is worth keeping in mind while thinking about how to best perform in a competition:. During a competition, athletes should focus only on what they can change: their own performance at that time, and, in team sports, being as supportive as possible of their teammates, which can enhance their team performance.
There are several methods that athletes can use to train themselves to focus on the present. Practice Mindfulness. Mindfulness exercises can be used to train the brain to focus on a single thought. For instance, athletes can learn to focus solely on their breath while meditating.
When they find their mind wandering from thinking about the breath, they should gently, and non-judgmentally refocus on their breathing. By learning how to better focus their minds during meditation , athletes can similarly learn to focus better on the play at hand.
Calm Breathing. Remaining calm during sports can help athletes stay in the moment. Athletes can calm themselves with their breathing, while resting between plays: They can inhale slowly through the nose, hold their breath momentarily, and then exhale slowly through the mouth.
This breathing pattern can be repeated several times to achieve even more calmness. Be Aware of the Details. Again, while resting between plays, athletes can pay attention to small details, which helps ground them in the moment. For instance, an athlete might pay close attention to what they can see, hear, smell, and touch during a competition.
How are any boundaries marked? With chalk, paint, or rocks? What does the equipment if applicable look and feel like? What sounds are made during the sport? What odors might be perceived where the sport takes place? Focus on the Process. Focusing on the mechanics of a play, including the correct actions that need to be taken by the athlete and reactions of the competitors, helps keep the mind in the present.
One Play at a Time. This approach allows athletes to string together multiple well-executed maneuvers, with minimal distractions. Embrace Pressure and Mistakes. Athletes can learn to view handling pressure and mistakes as ways to improve rather than as impediments to their performance.
Dealing well with mistakes at the moment they occur, including through correcting them efficiently, and moving on to the next play, presents learning opportunities. Athletes also can rise to new levels of achievement by considering the knowledge that is gained from difficult experiences and thereafter implementing new approaches to their athletic endeavors.
Rehearse in Hypnosis. The hypnotic state can be used as an arena in which athletes can practice remaining in the moment during competitions. Athletes should remember that they have the power within themselves to better focus their minds, and thus excel in their sport.
Ran D. Anbar, M. Anbar M. Understanding Hypnosis. The best are the best because their basics are the best. Make sure you are getting the fundamentals of training, recovery, sleep and nutrition right before worrying about the rest.
Instead of chasing that ideal workout, look to chase the ideal training block. Look to test your body for areas of weakness every 3 months, as these will be the areas that eventually catch up with you over the long term, and potentially manifest into injury or setbacks. For example include exercises that test your single leg strength, the conditioning of your hamstrings and glutes and your ability to hold strong upper body positions.
The key to success is to use a plan as a guide but stay flexible in our approach, open to change, and ready to adapt should we need to. Try to be realistic when fitting training sessions in with your daily life, e. speaking personally, take the dog for a run instead of a walk to kill two birds with one stone.
You could find a friend to train with and hold you accountable and eliminate procrastination or fit in a session during your lunch break - like we do with our Thursday Run Club. Pro athlete Dougal Allan explains why the timing of your training is more important than the session.
If you have a consistent loop you can regularly hit during runs or rides; it's a great way to gauge how your body is feeling. I know on my loop what kind of pace I normally run for a given effort level or heart rate, so I can see when I'm fatigued, if my effort is higher than normal for the pace I'm running, or maybe even a bit under the weather if my heart rate is higher than I'd expect.
If you wake up tired and sore, then pushing to your limits might not be the best idea. An extra easy day between harder sessions might be best for your adaptation and consistency, especially in the off season.
Emma Pallant-Browne , 3rd at IM This will make your training a whole lot more meaningful. Image Credit: Ingo Kutsche ©. Too many new athletes assume they're "not as fit as they should be" when they're struggling to run distance.
While fitness obviously plays a role, the real problem for many athletes is the speed they're trying to run.
For an athlete who is brand new to the sport, I encourage you to run your easy runs at a pace which you'd be embarrassed to be seen running at - and then slow down a little more. You'd be amazed how much further you can run if you turn that pace down a notch or two.
Watch one of our favourite videos on Training Zones from leading Sports Scientist Stephen Seiler:. It'll help keep you accountable. And set mini goals along the way to help you stay motivated. Tick off mini achievements as you move through the training and be prepared to be flexible, with the mantra that being consistent, taking regular rest days, staying happy and enjoying the process is the most important part of any training plan.
Be flexible with training, but have a well thought out structured plan. Write down the thing you want to achieve, and stick it to your wall where you can see it every day.
Rob Wilby, Triathlon coach and Oxygen Addict podcast host. The simple act of writing down the goal you want to achieve will make completing that goal more likely. It sounds simple and obvious, but having a Post-it stuck on your wall above your desk detailing the thing you want to do will make it more likely to happen.
Whether that's to 'swim today' or 'qualify for Kona', the simple act of writing it down means you'll see that goal all day, and it'll stick in your mind, focusing your daily actions on both a conscious and unconscious level.
Struggling to find motivation? Get moving. Nine times out of ten, the motivation you seek is waiting on the other side of those first stages of any workout.
Feeling intimidated by a big session? It's amazing how quickly the fear melts away once you're in the flow of doing what you do best. A long training session, especially one with a large number of intervals, can look intimidating. But rather than getting overly anxious or worrying about how you'll keep it together for the final efforts, focus on a smaller segment.
Take each minute, each mile, or each rep as it comes. Putting your athletic life on the web for all to see can be a really positive and motivational experience for some people. Image Credit: Mad Hatter Sports Events ©. Typically, training consists of many lonesome miles, giving you a lot of time for self-reflection.
Come race day, when you're racing alone, this is good experience to have in the bank. Running with others brings a sense of camaraderie and helps tick off the sessions on days when self-motivation might not be at it's highest.
Pro endurance athlete Dougal Allan expands on the importance of surrounding yourself with a great team in this piece. Athletes are often so focused on physical training and recovery that they are unaware of the cumulative effects of cognitive fatigue from stress, work, training, and personal responsibilities.
The effects of mental fatigue have continued to show a negative correlation with physical performance. This is a line from Zen and the Art of Archery and has been a central theme for me for years. Furthermore, where you are specifically now is really helpful in keeping both good and bad performances in training or racing in perspective.
Your race is the result of those process goals. You must first work out what you can do every week to get yourself in the best shape possible. These become your stepping stones toward your bigger goal. Matt Page, world-record breaking endurance cyclist. You need to aim high and set tough, but achievable goals to get the best out of yourself.
But when you do shoot for the stars you run the risk of failure. Every athlete will, at some time, miss their target or goal, but what stands the best apart is the ability to pick themselves up, learn from their mistakes, and use them as drivers to improve in the future.
When you do shoot for those stars, sometimes you end up crashing back down to earth. Sports Psychologist, Evie Serventi, shares her tips on how to take a DNF or DNS in your stride.
This makes training less mentally taxing and way more enjoyable in the long run. Floris Gierman, Extramilest podcast host. Sure, you can take your training and racing seriously in many ways. That being said, we have to enjoy the process to keep showing up consistently.
Don't be too obsessed about race day, every training day is a celebration as well. Gradual progress with small wins over a long enough time compounds into massive progress.
Masters Athlete Dr Bryce Dyer has written about maintaining motivation as you get older, and enjoying the journey is one of the six areas he looks into. Find motivation in the mental and physical health benefits of training, or in setting a good example for your kids and family, rather than some of the more selfish goals like PBs and race wins that might be best left for the youngsters to fight over.
Discover how ageing affects performance with insights from Andy and his Dad, Vic, plus 5 ways to adapt your training and mindset as you age. Andy even shares his big goal for ! In the heat of battle nothing means more than achieving your sporting goal. But never let your goals define you as a person.
The life-long journey of being athletic should have much more of a lasting impact on you as a person than any single result. Don't forget to keep sport in perspective and remember most of us are out there purely to enjoy it. If I'm quite a bit higher than normal, I know my body is perhaps fighting something off, and I need an easier day.
Our man in Vancouver, Sean, also follows his heart when planning his training for the day, but he uses a slightly different metric to Eilish…. For me, HRV is a supporting recovery metric for how I feel mentally and physically. If everything is negative, I'll take a day off, but if I feel good even though my HRV is low, I'll see if I ease into a session.
And if I feel good and my HRV is good, no one can stop me! We all know sleep is critical to recovery and performance. The blue light emitted from screens tricks our brains and can make it harder for us to fall asleep.
Anyone targeting fitness and performance can benefit from turning their devices off an hour before they want to sleep. That last hour can be spent reading a book, drinking herbal tea, chatting with family members or stretching.
Try sticking to this rule and watch your energy and performance benefit. Sports Scientist Inez Griffin shares 5 more top tips for improving your sleep and your athletic performance.
Image Credit: Coast To Coast ©. Most of the world's best athletes take at least 2 weeks and, in the case of m World Record holder David Rudisha, upwards of 2 months!
Coronavirus COVID : Strategifs Strategies to sustain athletic performance Visitation Policies Visitation Policies Visitation Policies Ayhletic Policies Visitation Athletuc COVID Testing Vaccine Strategies to sustain athletic performance Vaccine Information Strqtegies Information. No matter Strateyies sport or athletic Abdominal fat distribution you do, conditioning will make you better at it. Every sport is a power event, whether you're hitting a ball or riding a bike up a hill. In addition to working on the specific skills of the sport, you also want to build up the power you need to get the job done faster, harder, and better. Doing resistance training, such as working with weights, to build basic muscle strength.
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