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亚博直播平台|如何制定个性化的心理训练方案



发布日期:2021-03-05 01:24:01 发布者:Admin5  点击率:

Hello everyone, today we share how to develop a personalized psychological training program, hope you like it!

大家好,今天我们分享如何制定个性化的心理培训计划,希望您喜欢!

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.

今天的内容摘自英国著名足球心理学家丹·亚伯拉罕斯(Dan Abrahams)的著作《成为一名足球硬汉:进行心理训练以激发无限的潜力》。

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.

如果您感到不舒服,改善训练的过程与去看医生的过程非常相似。当您去看医生时,医生会在开处方之前先对您进行检查。

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.

不可能同时专注于游戏每个元素的各个方面,所以我希望您在一开始就缩小列表的范围。当我过去与来咨询的足球运动员一起工作时,过程很简单。在完成“更高水平的基准测试”之后,我请他选择三个最迫切需要改进的领域,即需要立即改进的三个领域。希望您现在也这样做。

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.

选择您要在下个月的培训课程中重点关注的3个问题。如果您选择自己认为的2个弱点和自己想的一种长处(要保持和加强的方面),这也是可能的。

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.

解决这三个问题的“处方”构成了您的培训计划。顾名思义,您的培训计划就是您制定游戏的处方。在第2章中,您对游戏的性能进行了全面的检查,现在您必须自己开处方。实际上,设计训练计划是冠军球员每月必须参加的必修课。

Figure 1-Training program

图1-培训程序

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.

为您自己设计一套个性化的培训计划,每个月都走一小步,实现比赛中高水平表现的梦想。这样做并不复杂,我通常建议玩家进行1个月的基础训练。换句话说,让玩家先选择3个链接,花1个月的时间进行改进或维护,然后查看和评估训练效果,从而决定对哪些链接进行适当的调整。

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.

当然,您必须确保知道如何改进。在第二章中,您已经以10分或100分的标准为每场比赛评分。现在,您为自己设定了一个目标得分。当然,这是一个非常主观的过程。正如您已经从最了解您的比赛表现的人那里寻求有关“提高基准”的建议一样,您也可以让其他人参与您的训练计划。告诉您的教练,队友或父母您想改进的地方,让他们给您打分,甚至邀请他们来监督您的训练。

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.

为了帮助您更清楚地了解此过程,我将向您介绍一些我在过去几个赛季中完成的个性化培训计划,其中有数位足球运动员向我咨询过。

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.

几年前,我接到一个非常著名的守门员打来的电话,他正在为英超俱乐部效力。他告诉我,面对狂热的粉丝和媒体的密切关注,他对前几个赛季的表现感到非常满意。尽管他是世界上最残酷的竞争俱乐部之一,但他对自己应对竞争压力的方式也感到满意。

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!

尽管他的表现非常稳定,但他自己仍然非常担心。他觉得自己正处于瓶颈期,他希望变得越来越快!他想巩固自己在俱乐部的地位,并代表国家队参加世界杯。他想成为最好的自己!

When I receive such calls, I am always excited. I respect a player who is passionate about excellence.

当我接到这样的电话时,我总是很兴奋。我尊重一个热爱卓越的球员。

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.

像往常一样,我向他解释说,尽管我有信心可以帮助他,但我仍然希望他理解即将开始的工作是渐进的。我希望他能理解运动心理学所指出的改进过程是可以观察到的-微小的变化就可以带来很小的推动。但是,随着时间的亚博直播间推移,这不会带来巨大的技能飞跃,而只会带来很小的进步。

Figure 2-Open the bottleneck

图2-打开瓶颈

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:

他接受了提议。他知道进步并不容易,提高运动能力需要专注,信任和耐心。在集思广益的咨询中,我首先要求他“提高基准”,并对自己进行全面分析,然后我们一起制定了一个简洁的培训计划。培训计划如下:

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.

准备姿势可以更快地将球赶入状态。目前的分数是5分(满分10分),我觉得动作太慢太弱。希望这个月能上升到6点。

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.

积极要求门将教练做更多的练习,强调完成准备接球姿势的速度,并要求教练在这方面保持严格。

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.

接收球时,更好地控制接球时间。目前是6分,时机不稳定,有时来不及或太早。希望这个月能增加到7点。

After each training, spend some time to do more catching practice. If possible, involve a teammate as a distracter to put pressure on yourself.

每次训练后,花一些时间做更多的捕捉练习。如果可能,请队友作为干扰因素,向自己施加压力。

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).

信心和情绪管理-犯错后经常感到沮丧和迷失,目前为3分。希望本月可以提高到6分(这是最紧迫的改进需要)。

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).

怎么做?犯错后要努力表现出自信的肢体语言-伸亚博直播间直背部,站起来,对防守的队友大喊大叫(忘掉错误并重拾信心)。

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.

这是一项围绕技术,身体和心理的培训计划。这有助于守门员在训练中获得更大的自主权,还可以帮助他摆脱足球运动员在职业生涯中可能遇到的统一性和停滞状态。并为提高自己的足球技能而不懈努力。

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.

您有能力完善自己。这种能量存在于您的体内,它将帮助您完成激动人心的游戏,而这在您阅读本书之前似乎无法完成。

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.

您可以将足球比赛分解为不同的元素,然后将这些元素进一步细化为要构建或改进的特定链接。

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.

您可以有很多选择。但是,我建议您从头开始。您可以与教练交流您在比赛中的表现,可以征询观看比赛的队友和朋友的意见,可以向技能更强,表现更稳定的球员学习,并可以想象下个月。或者下个赛季变得“更好”的感觉。

Figure 3-Believe in yourself

图3-相信自己

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).

完成“更高水平的基准测试”,对自己进行客观评估并找到相应的解决方案后,就可以制定培训计划。那些冠军球员倾向于集中精力-他们知道一口气无法完成。我们既要有智慧,又要有耐心!只要您每个月前进3步,您的足球事业就将拥有令人兴奋的未来(无论您想要达到什么水平)。

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.

标高基准和制定个性化培训计划的重要性不言而喻。但是,决定您进度的最大因素是培训的质量和效率。

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.

制定个性化的培训计划,每个月走一小步,以实现游戏中高水平玩的梦想。

That's it for today's content. For more exciting football teaching, please continue to pay attention to the road of football!

就是今天的内容。如需更多精彩的足球教学,请继续关注足球之路!

 
 
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