February 1998 Newsletter Articles To Newsletter Menu
Author: Ray Lauenstein, Athlete's Advisor
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February 1998 Newsletter Articles To Newsletter Menu Author: Ray Lauenstein, Athlete's Advisor |
ARTICLE 1 - ASK THE ADVISOR- What Makes a Great Athlete?
ARTICLE 2- CROSS TRAINING
ARTICLE 3- Procrastination!
ARTICLE 4- NOTE TAKING: The Cornell Method
ARTICLE 5- SPEED SERIES Part 4 of 7 Plyometric Training
ARTICLE 6- Nutrition Tips for the Injured Athlete by Nancy Clark
ARTICLE 7 - Ritual Vs. Routine
Q: What makes a great athlete?
A: Ask this question to 100 people and get 100 different answers. In the Advisor’s opinion a great athlete is the person who always feels they are working to attain their true potential. This athlete has confidence that s/he can put in the work, do the drills, learn the skills and maintain intensity and focus on the task at hand, on a daily basis. All done in the pursuit of reaching their greatest potential. The trick is that they are never able to reach their full potential by reaching a ceiling in their strength, speed, agility, balance, endurance, mental toughness, knowledge of the game, understanding of each and every opponent and strategy available.
Those who view themselves as a work in progress and who utilize every resource available to build upon that work, regardless of past successes, are great athletes. This comes from a great burning motivation deep within each individual. No one can psyche you up to put that much effort into anything, it has to come from within.
Imagine being obsessed with being the world’s greatest athlete or student for one day. What would your day be like? Now multiply that by 365 days a year and that is what makes a great athlete or performer. There is no easy way to greatness, if there were, no one would be great, we would all be average.
Looking for that breath of fresh air in your training. Tired of the same old thing? Want to take time off but not lose your hard earned conditioning? Try cross training. Cross Training is when you "cross" over into another sport or activity to gain training effects while resting yourself from your regular routine. Cross training can also strengthen the muscles not trained during your normal routine. Listed below are specific muscle groups and the cross training activity to do for them:
Quadriceps
Biking
Cross-Country Skiing
Rowing
Swimming
Stair Climbing
Skating
Snowshoeing
Buttocks
Cross Country Skiing
Rowing
Swimming
Abdominals
Cross-Country Skiing
Rowing
Swimming
Water running
Lower Back
Rowing
Swimming
Upper Body
Cross-country skiing
Rowing
Swimming
Water running
Obviously XCountry Skiing and swimming are popular choices and great total body conditioners. Go for It!
ARTICLE 3 - PROCRASTINATION "10 Ways to Do it NOW!"
We’ve all been plagued by procrastination at one time or another. For some, it’s a chronic problem. Others find that it hits only some areas of their lives. The net results, though, are usually the same-wasted time, missed opportunities, poor performance, self-deprecation, or increased stress.
Procrastination is letting low-priority tasks get in the way of high priority ones. It’s socializing with colleagues when you know that important work project is due soon, and watching TV instead of doing your household chores.
Well all seem to find time to do the things we want to do or enjoy for fun. But, when we perceive tasks as difficult, inconvenient, or scary, we may shift into our procrastination mode. We have very clever ways of fooling ourselves. See how many of the following excuses hit home for you:
Once exposed, these self-defeating statements don’t sound so convincing. But, when we privately tell ourselves these excuses, they seem quite believable. Don’t be fooled by how innocent they sound. They get us to postpone important tasks and duties.
Causes. Procrastination is a bad habit. Like other habits, there are two general causes. The first is the "crooked thinking" we employ to justify our behavior. The second source is our behavioral patterns.
A closer look at our crooked thinking reveals three major issues in delaying tactics-perfectionism, inadequacy, and discomfort. Those who believe they must turn in the most exemplary report may wait until all available resources have been reviewed or endlessly rewrite draft after draft. Worry over producing the perfect project prevents them from finishing on time. Feelings of inadequacy can also cause delays. Those who "know for a fact" that they are incompetent often believe they will fail and will avoid the unpleasantness of having their skills put to the test. Fear of discomfort is another way of putting a stop to what needs to be done. Yet, the more we delay, the worse the discomforting problem (like a toothache) becomes.
Our behavioral patterns are the second cause. Getting started on an unpleasant or difficult task may seem impossible. Procrastination is likened to the physics concept of inertia- a mass at rest tends to stay at rest. Greater forces are required to start change than to sustain change. Another way of viewing it is that avoiding tasks reinforces procrastination which makes it harder to get things going. A person may be stuck, too, not by the lack of desire, but by not knowing what to do.
Next Month, The 10 Remedies!
ARTICLE 4- Note taking: The Cornell Method
Note taking- There are many theories about what the best way to take notes is. One of these methods is called the Cornell Method. The Cornell system for taking notes is designed to save time and be highly efficient. There is no rewriting or retyping of your notes. It is a "DO IT RIGHT IN THE FIRST PLACE" system.
a. First Step- PREPARATION
Use a large, loose-leaf notebook. Use only one side of the paper. (You then can lay your notes out to see the direction of a lecture.) Draw a vertical line 2 ½ inches from the left side of your paper. This is the recall column. Notes will be taken to the right of this margin. Later key words or phrases can be written in the recall column.
b. Second Step- DURING THE LECTURE
Record notes in paragraph form. Capture general ideas, not illustrative ideas. Skip lines to show end of ideas or thoughts. Using abbreviations will save time. Write legibly.
c. Third Step- AFTER THE LECTURE
Read through your notes and make it more legible if necessary. Now use the column. Jot down ideas or key words which give you the idea of the lecture. (REDUCE) You will have to reread the lecturer’s ideas and reflect in your own words. Cover up the right-hand portion of your notes and recite the general ideas and concepts of the lecture. Overlap your notes showing only recall columns and you have your review.
Regardless of the method you choose the professor will often tip you off as to the important "Noteworthy" information by how s/he prefaces (SAT word) a statement. If a professor says one of the following statements, your pen should be moving:
ARTICLE 5- SPEED SERIES Part 4 of 7 Plyometric Training
Sports Speed by Dintiman, Ward and Tellez
is a great book about how to significantly increase your competitive speed. Every serious athlete should have a copy of this book...and use it. It can be purchased from the publisher, Human Kinetics by calling 1-800-747-4457.This month the the focus is on the 4th segment of your training program and its called Plyometric Training. Plyometrics refers "to exercises that enable a muscle to reach maximal strength in as short a time as possible" (pg 122).
Plyometrics focus on the two key aspects of speed strength: starting strength, which is the ability to instantaneously recruit as many muscle fibers as possible, and explosive strength, which is the ability to keep the initial explosion of a muscle contraction going over a distance against some resistance ( p 123).
The main objective of plyometric training is to improve an athlete’s ability to generate maximum force in the shortest time. This objective is accomplished by first loading or coiling muscles to accumulate energy before unloading this energy in the opposite direction. In other words, plyometric exercises involve powerful muscular contraction in response to the rapid, dynamic loading (stretching) of the involved muscles.
Plyometrics are very simple, yet potentially dangerous exercises and therefore should only be done under the direct supervision of a trained fitness professional. This article will not go into the specifics of individual exercises or training programs for this reason. We will mention a few resources at the end of the section.
Plyometric exercises are usually characterized by hops, bounding, skipping, jumping and also the use of a medicine ball for the upper body. The specifics of plyometric frequency, volume, intensity and recovery time are very important to your success in this training. There are specific periods of recovery that are vital to your improvement, and must be adhered to.
By using plyometric training you will see an increase in your starting speed, explosive quickness. Both of which will make you a better athlete.
For a complete resource to plyometric training try these books:
"Jumping into Plyometrics" by Don Chu, and "Explosive Power & Strength" by Don Chu. Both books are available via Human Kinetics Publishers or Amazon.com at the before mentioned number.
ARTICLE 7 - RITUAL Vs. ROUTINE
Watch any athlete, particularly a basketball player on the free throw line and a baseball player at bat, and you will see performed what some might call a routine or ritual. Is there a difference?
Yes and it mostly depends on your specific attitude toward the behavior.
In Japan, Sumo wrestling is the favorite national sport. Sumo is filled with rituals or ceremonial acts such as the lifting up of the legs to stamp of evil spirits and the tossing of salt around the ring.
These actions would be called a routine if they had no meaning to them, other then the fact that they are done each match. Most pre- free throw behaviors are a part of a routine. They are done to prepare the player to feel comfortable while s/he takes the shot. They really have no meaning to them.
Problems can arise when players feel that their performance relies on the accomplishment of a ritualistic behavior. For example; you only brush with Crest before a game and you only have Colgate this time. This non performance routine becomes a superstitious ritual if you let it affect your mind-set and performance.
Why use a routine anyway?
Routines allow you to reach your optimal state of readiness, it is part of the preparation needed to put you in that state. Routines allow you to focus your thoughts without distractions. Often times they can trigger a relaxation response in an athlete without actually having to think about it.
Rituals Bad. Routines Good.
Any non-performance related behavior which you think impacts your performance if it is omitted from your preparation is not part of a healthy mental skills program. A routine helps you get ready to perform, but you do not rely on it. The Lucky Rabbits foot is a myth. Don’t get caught in the trap.