The importance of physical warm-ups and the dangers of entering a physical competition with cold muscles, joints, or ligaments are well known across any sport.
However, it is easy to merely 'go through the motions' during a physical warm-up. Simply completing the pre-prescribed exercises in the set order before commencing the match.
Watching individuals complete slow jogs, static hamstring stretches, and players standing around talking are common sights in sports, especially at the lower levels.
But when the whistle goes, is the mind ready to go from 0 to 100?
Slim margins often define sporting competition, so it is crucial not to give the opposition an advantage before a match starts.
Here are four simple strategies to integrate into warm-ups to ensure an athlete is ready to go from the start:
Visualisation - Visualisation is a powerful mental tool athletes can use to prepare for their sport. Athletes can close their eyes and visualise themselves performing their sport, focusing on the movements and techniques required for success.
Self-talk - Positive self-talk can help to build confidence and reduce anxiety. Athletes can repeat positive affirmations to themselves, such as "I am strong" or "I can do this".
Breathing - We can help calm the mind and reduce stress before a match by utilising deep breathing exercises. Athletes can take a few minutes to breathe deeply and focus on their breath, letting go of any distractions or negative thoughts.
Routines - Just as athletes have physical warm-up routines, they can also have mental warm-up routines. Athletes can create a set of specific exercises to align and focus their minds alongside their physical warm-up.
Integrating these simple ideas into a warm-up can help an athlete get off to a flying start in a match rather than simply 'playing their way into the game'.
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