Need Speed Technique

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Stress Busters: Techniques to De-stress

• Confidence-building self-talk
• Exercise
• Refocusing through breath control
• Peaceful imagery
• Meditation
• Reorienting goals
• Articulating

Every grappler and combat athlete has to find his or her own stress buster by trying out these techniques and choosing one that works best for him/her during mental preparation.

Confidence-building self-talk:

The self-talk that you normally use to build your confidence levels can work on your stress levels, too. When you begin to feel more confident, your anxieties and fears reduce. Emotional balance can be achieved if you are able to keep your confidence level high even as unwelcome thoughts enter your mind and threaten to undermine your composure.

Exercise:

The exercise regimen that you follow for your physical fitness can have a positive effect in reducing stress as well. There is scientific research that shows that physical exercise can boost brain function, perk up your mood, and increase the ability to assimilate information. Exercise increases blood flow to the brain and leads to the release of mood-altering chemicals in the brain.

The normal function of the brain is dependent on the volume of blood flow through its blood vessels. The brain relies on adequate blood flow for oxygen supply. If there is low oxygen supply, the brain may not be able to release the beneficial chemicals that effect behavior and mood.

The strenuousness of an exercise routine can lift the senses and invigorate the mind. This is caused by speeding up blood flow to the brain, and the increased oxygen levels release beneficial chemicals that clear the mind of recurring negative thought processes. The physical exertion develops a feeling of well-being in you and also helps you sleep soundly.

Refocusing through breath control:

If stress makes you prone to panic attacks, then you need calming techniques. Refocusing your thoughts through breathing control is an effective way to stress reduction. This method can be used even in the midst of an encounter.

There are situations during an encounter when you are unable to summon the right moves and. if you are already stressed out, this leads to panic. Panic leads to freezing and going blank. To avoid this, you can apply the technique called refocusing that pushes out the panic and focuses your mind back to the task at hand, to help you reestablish yourself in the game.

The technique is based on the principle that "the present is all that matters." There is no point in feeling upset, and there is also no point in hassling that you may lose the match. The only thought in your mind should be "how do I move forward from here."

Simple tips to help you refocus:

Once you get yourself into the state of the present, the "here and now" and nothing else, there is a very simple approach you have to follow to stop the panic. You have to regulate your breathing.

If necessary, close your eyes and concentrate on slowing your breath and regulating it. You have to feel yourself inhaling and exhaling. All it takes is a few seconds. As your breathing starts flowing smoothly, you will find yourself calming down, and once you calm down you will be able to focus your thoughts on the moves that you should ideally make.

This is not as difficult as it sounds. If you are into adventure sports, I'm sure you've encountered a freeze moment while rock climbing or trekking. What did you do then? You must have taken a deep breath and focused your thoughts on the best way to move a leg or an arm in order to avoid a fall and get out of the spot you are in. It is very similar on the mat, too.

Also known as centering, refocusing can help you regain your composure. As the panic lifts, you are once again able to think clearly. When you stay calm, you can deal with tough situations far better. You can use this method in-between bouts so that you refresh your mind with your strategy for every sequence in the fight. After a while it will become an automatic process for you, and you enter every encounter with a set of tactics and strategies rather than a backlog of worries or negative thoughts.

You can also use this technique if you happen to panic a day before the fight. Simple steps to follow:

Step 1

You should first remind yourself to stop worrying about the match.

Step 2

Bring your thoughts back to the present. Tell yourself that right now, thinking through your plans. Strategies and practice is a lot more important.

Step 3

Carry out breath control for a short while.

Step 4

When your breathing calms you down, use a cue word like "refocus" or “centre”.

Step 5

Then refocus your thoughts on your game plan or mental preparation methods like visualization.

Peaceful Imagery:

Another way to deal with stress and relax the mind in the days preceding a fight is through visualization of happy, cheerful and peaceful surroundings. Recall any environmental scene that created a sense of peace or harmony within you. It can be the beach, snow-clad mountains, sounds of a waterfall, or greenery. These images that made you feel good can serve as a mental retreat or sanctuary away from stressful thoughts.

Meditation:

In meditation, you completely focus your thoughts for a length of time on one particular relaxing thought. During this time, you hear the sound of silence and your mind concentrates fully. The process gives the mind and the body the opportunity to completely relax and rejuvenate. When you consistently use the technique, you fortify yourself against mental burnout.

There are several approaches to meditation. Meditation requires you to get into a comfortable sitting position and then use methods like­

• breathing
• the repetition of a "chant" word continuously
• focusing on a mental image of your choice

In meditation, you learn to hold a thought and go with it for a period of time. Your concentration also improves while your body and mind relax and de-stress.

Reorienting goals:

At times stress can be caused by aiming too high and not being mentally or physically prepared for a challenge. When you tone down your goals to realistic levels and participate in matches that suit your skill level at a particular stage of your career, then the source of stress is removed.

Articulating:

This is a simple process of talking about your anxieties, fears, or nervousness, and not necessarily to a counselors or sports psychologist. You can talk and articulate about your emotional tension to a friend, coach, or family member. Just getting it out in the open instead of internalizing it usually gives a grappler or combat athlete "emotional release" and sets you thinking of solutions to deal with the source of the stress.

http://www.lloydirvin.com

About the Author

Lloyd Irvin is a martial arts coach. He holds the rank of 7th degree black belt in Thai Jitsu, 2nd degree black belt in Brazilian Jiu Jitsu, 1st degree black belt in judo. In 2002 he was named The United States Judo Federation International Coach of the year. Lloyd's coaching experience includes having taught Secret Service, FBI & SWAT. Read more on: http://www.lloydirvin.com

I need some tips on broad jumping.?

It is when you start to run and then you jump into a pit of sand.
Usually done in track and need tips on how to go farthest for field day at my school.
Plz only answer if you know how to do it.
Do I rely on speed or technique while running? I mean do i want to go fast or run with the distance of my feet being far or close apart.
Do I jump off forward or up?
Do I use 1 or 2 legs to jump?
Do I use my nost powerful leg to jump.
Should I move my arms and legs in a certain fashion while in midair.
Should I crouch at the end to gain a few feet.
Need advice like the questions I asked above.

the name is Long Jump and has been since before you were born. Basically you want to convert your horizontal speed into a jump, that although horizontal requires vertical lift. Run at about 7/8 speed, otherwise you will not be able to control your body. Approach the board and do not look down, look beyond the end of the pit. On your last step before jumping allow your center of gravity to settle down a little, so you can jump up, if you are running tall you can not get any lift. Jump off your best foot. Drive your opposite knee and your arm up. Your angle of lift will be about 40 degrees. The effect is more of an up than out, because if you jump directly out you will not get any height and the jump will be short. It is important that your steps are correct so you do not adjust to hit the board on your last few steps if you do that then you will not have any speed or spring. Since you have never jumped before keep this simple. Run at 7/8 speed, settle, drive up with your knee and arm, bring your take off leg up with the off leg, as you come down bring both arms behind you, this will cause your legs and feet to come up so you will gain distance on the landing. After contacting the sand bring your arms forward around from the sides to infront of you this will keep you from falling backward into the pit. Your approach should be long enough for you to attain the speed necessary for the jump, from 75 to 120 feet. To get your steps just take off running down the runway from the board. Stand on the board with the foot you are jumping off of and have someone at the other end to catch where that same foot contacts the ground. Now you start your approach from that spot. Use the same foot at the start as you use to jump. Take the same run up, be consistent, do not take larger steps, it is easy to run much faster when you jump than in practice, so if your foot is on or just off the board in practice that will probably work out in coompetition. Run through before the contest to be sure your steps are good and you do not have to look at the board, trust your steps. You can jump much farther with the speed and it is illegal to jump off of two feet.

Need for Speed Most Wanted: Stupid Cops 2 (Part 1/3)