Professional Documents
Culture Documents
There are a number of factors that help performance through optimal breathing. This document is set to provide an understanding about the continuum from holding your breath to extreme grunting and provide a guide to our Top Tips to Optimal Breathing. * The goal is not to beat your opponent with an unfair or unethical tactic, the goal is to provide mechanisms to help a player manage their emotions * 1. Why Breathing/Grunting Helps Performance o Psychological and physiological release of tension Efferent Nerve Controlstimulation of muscles from the brain. Differential Relaxationexpending energy to accomplish task to increase flow in form. o Synchronizes breathing precisely with hitting ball Increases focus and Intensity Increases force production 2. Why Grunting/Holding your Breath Hinders Performance Grunting - Unsportsmanlike o Distraction to opponent o Inability to hear impact of racket on strings. By products of this include: Opponent decision error increase Opponent slower response time Holding your Breath o Increases tension and can negatively impact the mechanics of your stroke. 3. What is the Goal? Managing Arousal, Energy & Emotions Any given point on the activation/arousal continuum constitutes an expression of the release of potential energy, stored in the muscles and nervous system. Over exertion of arousal results in fatigue and inability of oxygen to be carried to activated muscles and results in tension. Under exertion of arousal results in sluggish play and lack of necessary oxygen carried to activated muscles and therefore poor performance. 4. Top Tips: Breathing continuum (page 2) o Appendix: Using Routines cycle (page 4) Breathing Exercise: In Blue - Out Red (page6) PMR (page 7) Visualization using imagery of calming scenes &/or mental rehearsal of performance with emphasis on breathing and being in a relaxed by focused state. On Court Triggers and Reminders brief cues that clear mind and help breathing. EmWave Learning breathing and mindfulness with biofeedback.
BREATHING CONTINUUM
EXTREME GRUNT
OPTIMAL BREATHING
HOLDING BREATH
BREATHING IN : PHYSICAL Stomach expands as you breathe in and fill with air. MENTAL Clear mind, focusing on inhaling (a) fresh air, or (b) can visualize the color blue, or (c) count to 4 in. BREATHING OUT: PHYSICAL Stomach muscles tighten as you consciously force air out. MENTAL Clear mind, focusing on (a) exhaling breath, or (b) can visualize the color red, or(c) count to 4 out.
APPENDIX
Point:
1-2 minutes/10 6-12 minutes/hour
Trigger:
Pre/Serve Pre/Return
Release:
*Turn Back *Breathe
Refocus:
*Breathing *Focal Point (Target Focus) *Prepping/refocus *Actions
*Towel
*Squeeze Release *Change racket to other hand *Stop neg thoughts *Time Limit
Plan:
*Next point *Their weaknesses *What do I need to do right now? *Consistent, Aggressive
Learn:
*Be your own coach *Learn from good points & mistakes *Why?
Energy
Focus
Readiness
Trigger
Refocus
Release
Plan
Learn
Well?
Better?
Learned?
2.
3.
4.
5.
6. 7.
The key to breathing is that the more you practice it the better you will become at focusing your nerves.