Quiz 2 Match the pillar of excellence to the definition Excellence a knowledge of what you can and cannot regulate or command in competition and training being the absolute best that you possibly can be/achieving your true potential concentration or full attention on one factor a belief in your decision making ability found in pride and satisfaction of one’s accomplishments sense of satisfaction and pride you get from many hours of dedicated training determines who was best at that sport on that day Match the pillar of excellence to the definition Excellence Real value Competition Focus Confidence Control Fun

Getting Physically Tough Lesson 3

Discuss with a neighbor How would you explain to a stranger the physical requirements of the sport you play? What is the best type of body for your sport? What skills are required? What is needed as far as speed, agility, strength, endurance……

Art of War 2,000 years ago Sun Tzu wrote The Art of War, which is still studied today. “Know your enemy and know yourself. In a hundred battles you will never be in peril.” – General Sun Tzu

Inside-Out VS Outside-In Training Two kinds of training: Outside-in Training: what you practice with coaches; training the physical self (muscles, heart, lungs) POSITIVE COACHING…Mike Daniel Inside-out Training: training your mind INJURIES/CONFIDENCE

Getting Physically Tough Includes three areas: Improving your general physical fitness (Sr. Year/Challenge) Greater confidence Better ability to endure stress Looking and acting tough on the outside Intimidation factor Fake it ‘til you make it (Are you tired) Double days Being well recovered before battle

http://www.youtube.com/watch?v=6COcL1KaIUA&feature=related

General Physical Fitness What happens to your body seeps into the mind Although specific demands in sports are different, they all require: Core Strength Cardiovascular Endurance Muscular Endurance Flexibility

The Core The “core” refers to abs and lower back Called the core because it is the central pillar to bodily support Those with weaker cores are weaker athletes, even if the ability is equal to others The core generates power and/or transfers power to other parts of the body

Cardiovascular Endurance The fitness of your heart and lungs Deliver oxygen to muscles Aerobic metabolism- process that creates energy Know your maximum heart rate (220-age = MHR estimation) This allows you to know your training zone. Easy way to calculate your aerobic training zone: MHR X .08 = High End MHR X .06 = Low End

The Aerobic Training Zone Too low won’t work aerobic capacity Too high is anaerobic Anything that increases your heart rate can be a good activity: running, biking, swimming Stay in the aerobic zone for 30 continuous minutes 5 days a week

Cardiovascular Endurance The key is to elevate the hear rate consistently for a minimum of 30 minutes three to four days per week. Off and on exercises (weight training, football, soccer, basketball) will not train the cardiovascular system effectively Why when most sports don’t require this kind of exercise?

Cardiovascular Endurance USA table tennis team runs 60 miles per week….why? Gives more confidence and capacity to endure stress. Allows you to rain longer and harder for your sport, whether the sport requires it or not. Fourth quarter or the end of the game is the most important time to have energy so you can finish strong.

Muscular Strength Ability to generate or resist force is important in all sports (hit harder, jump higher, run faster) Adaptation Principle: muscles will adapt to resistance and stress put on muscles Overload Principle: you have to do more than you have been to see changes occur Three ways to increase stress on muscles: Increase raw weight Increase number of repetitions Decrease amount of rest time

Muscular Strength A good strength training program is designed to increase muscle strength not bulk up Bulk can decrease speed and flexibility Find out what lifts can help you in your specific sport. Always use core lifts Know the proper technique for every lift; improper technique can cause injury and will not increase strength for the correct muscles

Go for a Walk

Flexibility Enhances functioning and power in all muscles A full range of motion through joints can help you Jump higher Run faster Hit harder

Flexibility Know when to use static vs dynamic stretching Static Stretching: holding in place for a period of time Dynamic Stretching: motions/bouncing to allow for stretching (rolling arms) Stretch before and after a workout Static Stretching increases flexibility but turns off the muscles elastic response.

Flexibility Pros Cons Static Stretching Dynamic Stretching Improved flexibility Injury prevention Turns off elastic response Less effective when muscles are “cold” Dynamic Stretching Some improved flexibility Does not turn off the elastic response Not what you’re used to doing

Before VS After YES NO No Yes Injury Prevention Improved Flexibility Stretching Before YES NO Stretching After Before After Static Stretching No Yes Dynamic Stretching

Know Yourself Knowing yourself is part of your path to excellence. Two ways of getting to know yourself: Divide and Conquer Be Analytical, Not Judgmental

Divide and Conquer Assignment #1 (on a blank piece of paper) Look at your sport and break it down into fundamental parts What are the basic skills and abilities needed? What are the requirements for Strength flexibility Endurance coordination jumping timing rhythm concentration How do you match up? Where are your strengths? Where are your weaknesses?

Be Analytical, Not Judgemental Analyze yourself without emotions; do not get defensive, depressed, mad at yourself, frustrated, etc. Don’t say, “I’m really lousy at _______” Do say, “I need to work on ________” Negativity hurts your progress Take two things you’re weak at and make a positive statement about each.

Be Analytical, Not Judgemental Once weakness are isolated ask yourself, “What are the root causes of this problem?” Then ask, “What action needs to be taken to fix the problem?” Act on it!