Simple tactics to stop rollercoaster training and start practicing with steady progress

The last thing that an athlete wants is abundant progress one day and re-tracking the next. Roller coaster training is not only exhausting it wreaks havoc on your self-esteem. If you find yourself taking 3 steps forward and 4 back, then here are a few things you can implement everyday to ensure more steady progress towards your goals.

ESTABLISH A DISTRACTION PLAN

Distraction is one of the most recurrent pitfalls of consistent training. Many athletes in our group sessions ask to discuss ways to handle distractions. Our quick approach is this: we make a list of the top named distractions, decide which ones are controllable and then discuss how to modify reactions to the stimuli to help maintain a steadier focus.

 The most common distractions discussed: yelling, music or other sudden high-volume noises, other people in close proximity “on their back” or moving towards them in a play or ride/swim, and negative self-talk, often “what-if” questions.

It is easy to see from the examples above athletes can be distracted by both internal and external stimuli. Even if athletes are distracted by the same stimuli, it might impact each differently. For consistency to manifest, it is important to have a clear understanding of your personal triggers/reactions. Then, they can be handled accordingly.

Here are some starter ideas for a personal distraction management plan: For external distractions it is best to practice switching focus inward, first on cues and then to the feeling of the moves. On the other hand, internal distractions may be best handled by getting up and moving, doing something physically engaging, while paying attention to the basics or technicalities of the moves. Other options include stretching, chatting with a friend, getting a drink, listening to music.

USE MOTIVATIONAL MODELS

Role models are great – especially when they demonstrate dedication and perseverance. It is common to have a role model that is a top-notch elite player who has already mastered the game. Yet, we can burnout more quickly if we are constantly comparing ourselves to others with talent that is out of reach or not do-able in the near future. So, it is helpful to have a type of role model that is equal to us in as many ways as possible – these are known as motivational models. Motivational models help maintain a realistic viewpoint, decreasing the feeling of distance from attainable goals. A healthy motivational model could be a teammate that is just one level above, or slightly more skilled/experienced and demonstrates positive characteristics in practice and competitive settings, for example: a positive attitude, strong ability to focus, good communication skills, supportive, team spirited, and so forth.

MAKE A LIST OF GO-TO MASTERY EXPERIENCES

Mastery experiences come in handy when an athlete becomes overwhelmed with the higher level skills or technical situations and “goes blank.” We suggest simply writing down the things you have “mastered” to recall and perform if you hit a stumbling block. Going back to basics and practice elements that require a much lighter cognitive load allows you to feel the flow of moves without the interruptions of nervous thoughts. Once you become comfortable “re-automated” with the basics, you can add the advanced actions.  

IMPLEMENT AFFIRMATIONS CONSISTENTLY

Affirmations have several different benefits because they can be used before, during and after play. Affirmations can remind and encourage an athlete to remain on task, as well as motivate them if effort levels have slipped. It is most helpful to have specific affirmations picked out and form a pattern of repeating them at the same time/place through-out the day. This builds a blockade to negative thoughts as well as a bank to pull from when in doubt.

Overall, it is about establishing a set pattern of routines or positive rituals, to remain on task and spark the feeling of control.