Hello everyone, today we share how to develop a personalized psychological training program, hope you like it!
Today’s content is an excerpt from the book "Becoming a Football Tough Guy: Mental Training to Stimulate Unlimited Potential" by Dan Abrahams, a famous British football psychologist.
The process of improving training is very similar to the process of going to the doctor if you feel uncomfortable. When you go to see a doctor, the doctor will always check you first before prescribing you.
It is impossible to focus on every aspect of every element of the game at the same time, so I hope you narrow the list at the beginning. When I used to work with football players who came to consult, the process was simple. After we completed the "benchmarking to a higher level", I asked him to choose the three most urgent areas for improvement, that is, the three areas that need immediate improvement. I hope you do the same now.
Choose 3 questions that you want to focus on in next month's training session. If you choose 2 weaknesses you think and one strength you think (the aspects you want to maintain and strengthen), this is also possible.
The "prescription" to solve these three problems constitutes your training program. As the name suggests, your training plan is your prescription for the game. In Chapter 2, you performed a comprehensive check on your performance in the game, and now you have to prescribe yourself. In fact, designing a training program is a mandatory course for champion players every month.
Figure 1-Training program
Design a set of personalized training program for yourself, take a small step every month, and realize the dream of high-level performance in the competition. It is not complicated to do so, I generally recommend players to do basic training for 1 month. In other words, let the players choose 3 links first, spend 1 month to improve or maintain, and then review and evaluate the training effects, so as to decide which links to make appropriate adjustments.
Of course, you have to make sure you know how to improve. In Chapter 2, you have scored each of your competition sessions on a 10-point or 100-point scale. Now, you set yourself a goal score. Of course, this is a very subjective process. Just as you have sought advice on "benchmarking to a higher level" from those who know your performance best in the competition, you can also involve others in your training plan. Tell your coach, teammates or parents what you are trying to improve, let them rate you, and even invite them to supervise your training.
In order to help you understand this process more clearly, I will introduce to you several personalized training programs that I have completed in the past few seasons with several football players who have consulted me.
A few years ago, I received a call from a very famous goalkeeper who was playing for a Premier League club. He told me that in the face of avid fans and the close attention of the media, he was very satisfied with his performance in the first few seasons. Despite being in one of the most brutally competitive clubs in the world, he is also satisfied with the way he handles the pressure of competition.
Although his performance is very stable, he himself is still very worried. He feels that he is in a bottleneck period and he wants to become better and faster! He wants to consolidate his position in the club and represent the national team in the World Cup. He wants to be the best himself!
When I receive such calls, I am always excited. I respect a player who is passionate about excellence.
As I always do, I explained to him that although I am confident that I can help him, I still hope that he understands that the work that is about to start is gradual. I want him to understand that the improvement process pointed out by sports psychology is observable-a small change can bring a small push. However, it will not bring a huge leap in skills but only a small improvement over time.
Figure 2-Open the bottleneck
He accepted the offer. He knows that progress is not easy to achieve, and that improving athletic ability requires focus, trust and patience. In a brainstorming consultation, I first asked him to "benchmark to a higher level" and conduct a comprehensive analysis of himself, and then we worked out a concise training program together. The training program is as follows:
Preparatory posture to catch the ball-get into the state faster. The current score is 5 (out of 10 points), and I feel that the movement is too slow and too weak. Hope it will increase to 6 points this month.
Actively ask the goalkeeper coach to do more exercises, emphasize the speed of completing the ready-to-catching posture, and ask the coach to be strict with himself in this regard.
Receiving the ball-better control of time on receiving the ball. It is currently 6 points, the timing is unstable, sometimes too late or too early. Hope this month can increase to 7 points.
After each training, spend some time to do more catching practice. If possible, involve a teammate as a distracter to put pressure on yourself.
Confidence and emotional management-often feel frustrated and lost after making a mistake, currently it is 3 points. Hope this month can improve to 6 points (this is the most urgent need to improve).
How to do it? Work hard to show confident body language after making a mistake-straighten your back, stand on your toes, and yell to your defensive teammates (forget the mistakes and regain confidence).
This is a training program centered on technology, body and psychology. It helps the goalkeeper gain more autonomy in training, and also helps him get rid of the uniformity and stagnation that football players may experience in their careers. And make unremitting efforts to improve their football skills.
You have the energy to perfect yourself. This energy is in your body, and it will help you to complete an exciting game that seemed impossible to complete before you read this book.
You can break down the football game into different elements, and then further refine these elements into specific links you want to build or improve.
You can have many choices. However, I suggest you start from the beginning. You can communicate with your coach about your performance in the game, you can ask for the opinions of your teammates and friends who watch your game, you can learn from players who are more skilled and have more stable performance, and you can imagine next month. Or what it would be like to become "better" next season.
Figure 3-Believe in yourself
Once you have completed the "benchmarking to a higher level", have an objective evaluation of yourself, and have found a corresponding solution, you can formulate a training program. Those champion players tend to compress their focus-they know that nothing can be done in one go. We must have wisdom, but also patience! As long as you move forward 3 steps each month, your football career will have an exciting future (no matter what level you want to achieve).
The importance of benchmarking to a higher level and developing a personalized training program is self-evident. However, the biggest determinant of your progress is the quality and efficiency of your training.
Develop a personalized training plan and make a small step every month to realize the dream of playing at a high level in the game.
That's it for today's content. For more exciting football teaching, please continue to pay attention to the road of football!