1. 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

2. Getting Physically Tough
Lesson 3

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……

4. 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

5. 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

7. 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

9. 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

10. 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

11. 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

12. 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

13. 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?

14. 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.

15. 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

16. 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

17. Go for a Walk

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

19. 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.

20. 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

21. 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

22. 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

23. 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?

24. 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.

25. 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!