Devoloping a mental routine for practice and meets 精神状态的调整

小臭贝

Developing a Mental Routine for Practice and Meets
创建一个练习或者比赛情况下的良好的精神状态

This week’s Speedo Tip of the Week comes from sports psychologist Christopher Carr. Carr offers some advice for having a good mental routine at practices and meets.
本周的Speedo小贴士来自于体育心理学家克里斯托弗.卡尔，他给了我们一些良好的建议，内容是关于在日常练习或者比赛的情况下，如何形成一个良好的精神状态。

Carr’s Tip:
Carr的贴士：

The ability to have a good mental routine for both practice and meets is essential to obtaining a desired performance. I encourage swimmers to focus on a few basic mental skills to help them with pre-meet anxiety. First, develop a consistent goal-setting routine for practices, but focus on two or three simple goals instead of time goals. For example, “Take a deep breath before each interval set.” When you practice goal setting, it helps to direct and guide your focus. Second, begin practicing relaxation techniques. Anyone can find a relaxation CD at a music store or online. Start to practice relaxation techniques four to five times a week and see if you can learn how to control your anxiety before practices and meets. (Plan on feeling more excited and anxious before a meet). Finally, have a pre-race mental routine that focuses you on the controllables in your race (e.g. your feelings/thoughts when you swim fast). So when you get behind the blocks, take a deep breath, let go of your tension and focus on a cue (one word/phrase) that describes how you feel when you swim fast. Then get the butterflies in formation and go
在比赛或者练习中，维持良好精神状态的能力至关重要，因为它会直接影响到你的表现是否良好！我鼓励游泳者关注一些基本的心理技巧，这些技巧可以帮助他们减轻比赛前的焦虑。首先，形成一个相对稳定的训练目标的制定，但是制定过程中先关注于两三个具体目标，而不是开始就关注于时间上！例如：“在每组训练之间，做一下深呼吸。”当你按照既定目标练习时，单个的目标可以帮助或指导你把注意力集中在何处。第二，开始学习放松技巧。每个人都可以从音乐商店购买或者网上下载到轻松CD，试着每周进行4到5次的放松练习，看看能否减轻你在训练或者比赛之前的焦虑心态（尝试形成比赛之前有兴奋和渴望的心态）。最后，建立一个提前的精神兴奋状态，这个状态会强迫你把注意力集中于即将到来的比赛（比如：你高速游进的过程中的思想状态）。这样，当你站在出发台的后面的时候，深吸一口气，可以消除紧张的心理，同时还能够把注意力集中于一点，就是你在高速游进过程中应该想的是什么。然后，做好蝶泳动作，出发！