Deep practice

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Deep practice

  1. 1. Pursuit Athletic Performance TEAM Pursuit Athletic Performance Deep Practice: Exploding Our Ultimate Potential© PURSUIT ATHLETIC PERFORMANCE
  2. 2. Pursuit Athletic Performance Today’s Topics • Some Critically Important Questions • All About Myelin and Skill • What Is Deep Practice? • Universal Concepts •What are the unifying elements of skill development across all sports? • Mental Training: where your mind goes your energy will follow •Your inner critic •Positive affirmations • Summary: Swim-Bike-Run© PURSUIT ATHLETIC PERFORMANCE
  3. 3. Pursuit Athletic Performance Some Critically Important Questions •What limits us from achieving all that we want? •How much do talent or genes really matter? •What really determines who we become? •How much control do we really have over our ultimate potential?© PURSUIT ATHLETIC PERFORMANCE
  4. 4. Pursuit Athletic Performance The Answers May Not Be What You Think! •We are all told a beautiful story, but is it true? •Its not all in the genes, its in the brain… -and you can change your brain! •Muscles are dumb; movement, thoughts, and feelings happen in the brain. • The secret lies in deep, deliberate practice. But Why?© PURSUIT ATHLETIC PERFORMANCE
  5. 5. Pursuit Athletic Performance What Limits Us From Achieving Our Very Best? “Every human movement, thought, or feeling, is a precisely timed electric signal traveling through a chain of neurons – a circuit of nerve fibers.” Dan Coyle, Author of “The Talent Code”© PURSUIT ATHLETIC PERFORMANCE
  6. 6. Pursuit Athletic Performance What You Get With Deep Practice: Myelin Source: http://www.thestrengthandconditioningblog.com/2012/09/is-your-strength-training-deliberate.html© PURSUIT ATHLETIC PERFORMANCE
  7. 7. Pursuit Athletic Performance Myelin Defined •“A pattern is born to our perceptive brain as well as our behavioral brain, and recognizable situations and responses are linked. •The more we observe and use the linked patterns, the more the chain of circuits fire, and the more padding we dedicate to insulating the frequently used circuits. •Speed develops as the insulation of the cables connecting our favored circuits gets thicker. •This insulation is called myelin, and we make it according to the perceptions and behaviors we practice most or least.1”1: Cook, Gray, MOVEMENT: Screening-Assessment-Corrective Strategies, 2010, On Target Publications, pg. 314© PURSUIT ATHLETIC PERFORMANCE
  8. 8. Pursuit Athletic Performance Deep Practice A life in music: what did I learn? •Relentless •Rehearse vs. Practice – frame it differently •Sitting right at the edge of struggle •Persistent •Mindful •Focused •Determined •Completely absorbed •Fun!© PURSUIT ATHLETIC PERFORMANCE
  9. 9. Pursuit Athletic Performance Deep (Deliberate) Practice •Mindfulness: being fully present in the moment •A higher degree of precision: perfect technique •Attentive repetition: working in the sweet spot at the edge of your capabilities •Developing a working perception of the skill: create vivid images in your mind’s eye •Learn to feel it: connect, build, alert, repeat, attention, edge, tiring, awak e© PURSUIT ATHLETIC PERFORMANCE
  10. 10. Pursuit Athletic Performance Deep Practice People who have a high level of success… •Seek mastery •Make practice playful, fun, and interesting •They stop, correct mistakes, and go on •Are engaged in the process vs. being focused on a potential outcome •Have a different “relationship” with practice© PURSUIT ATHLETIC PERFORMANCE
  11. 11. Pursuit Athletic Performance More on Myelin Definition: The fatty insulation that wraps nerve fibers, increasing signal strength, speed, accuracy. •A living structure that deteriorates as we age: requires consistent practice (a moving target!). •EFAs are the primary building blocks of myelin. •Scaffolding: The more we generate impulses, encountering and overcoming difficulties, the more scaffolding we build. •Bandwidth: regulates velocity, signal strength, accuracy.© PURSUIT ATHLETIC PERFORMANCE
  12. 12. Pursuit Athletic Performance What is Skill? • Hard: technical, precise, methodical, first reps are critically important. • Soft: read & react, like snowboarding, mtn biking. • Myelin wraps – it does not unwrap! • Groove a groove EASY • Change a groove HARD • Baby steps: slow it down; attentive repetition. • Targeted, mistake focused practice. • Sweet spot at the edge of your capabilities.© PURSUIT ATHLETIC PERFORMANCE
  13. 13. Pursuit Athletic Performance What is Skill? Myelin wraps – it does not unwrap! •Resist trying to “tweak” or modify an existing skill or pattern. • Rather, go back to the beginning and re-groove (myelinate) a NEW pattern. (more soon on why your brain won’t want to do this!)© PURSUIT ATHLETIC PERFORMANCE
  14. 14. Pursuit Athletic Performance Deep Practice + Time + Myelin = Talent (and skill) -Dan Coyle, author of “The Talent Code© PURSUIT ATHLETIC PERFORMANCE
  15. 15. Pursuit Athletic Performance What Might Be Our Biggest Challenge? Our subconscious need / drive to avoid it! (practice) • Deep deliberate practice involves spending LOTS of energy struggling for an uncertain outcome! •Our subconscious mind/brain dislikes spending energy for uncertain payoffs! Look for ways to trick your subconscious by… •Surrounding yourself with support groups and behavioral cues. •Document and track progress: journal and testing.© PURSUIT ATHLETIC PERFORMANCE
  16. 16. Pursuit Athletic Performance Universal Concepts: What Are The Unifying Elements Across All Sports? Chunking • Break it down to its smallest parts, then combine them progressively into a meaningful sequence. • Take it ONE step at a time.© PURSUIT ATHLETIC PERFORMANCE
  17. 17. Pursuit Athletic Performance Universal Concepts: Interweaving • Example: 3x 5min (5min) vs. 15min straight • Do it - take a break - then do it again - then take a break - then do it again. • Quick, short, intense, then walk away, before coming back to it again© PURSUIT ATHLETIC PERFORMANCE
  18. 18. Pursuit Athletic Performance Universal Concepts: Repetition • Over and over and over and over (10k hours?) • Repetition is construction • What Navy Seals (Zero Dark Thirty) and musicians do!© PURSUIT ATHLETIC PERFORMANCE
  19. 19. Pursuit Athletic Performance Universal Concepts: Fundamentals • Where the best athletes always come back to, over and over again. • Mastery. • The better you become, the more important THESE become.© PURSUIT ATHLETIC PERFORMANCE
  20. 20. Pursuit Athletic Performance Universal Concepts: Imagery • Pictures are the language of the brain. • Make your images (in your mind’s eye) bright and colorful!© PURSUIT ATHLETIC PERFORMANCE
  21. 21. Pursuit Athletic Performance Universal Concepts: Experimentation • Try something new. • It is ok to go too far, slip and fall, then get up and try again. • Explore movement and motion. • Get out of your “comfort zone.”© PURSUIT ATHLETIC PERFORMANCE
  22. 22. Pursuit Athletic Performance Universal Concepts: Teach It! • We learn better by teaching... • And by seeking to understand…© PURSUIT ATHLETIC PERFORMANCE
  23. 23. Pursuit Athletic Performance Universal Concepts: Mark The Spot • When you get it right (a perfect rep), stop and memorize the feeling. • Mark it! • Emotionally reinforce the moment. • Pause, then repeat!© PURSUIT ATHLETIC PERFORMANCE
  24. 24. Pursuit Athletic Performance Universal Concepts: Exaggeration • To best learn a new move or groove a completely new groove, exaggerate it! • In order to feel safe and to groove the groove, you need to feel what its like to go too far.© PURSUIT ATHLETIC PERFORMANCE
  25. 25. Pursuit Athletic Performance From Pavel: “Grease The Groove” Focused – Fresh – Frequent – Flawless • Focused: deliberate, thoughtful, attentive, precise • Fresh: rest as needed, do not rush, do not train “tired” • Frequent: repetition, daily practice, 1000 reps, 10,000 hours • Flawless: don’t myelinize the wrong circuit The goal is MASTERYSource: Pavel’s “The Naked Warrior”© PURSUIT ATHLETIC PERFORMANCE
  26. 26. Pursuit Athletic Performance Mental Training Where Your Mind Goes, Your Energy Will Follow • You have an average of 50,000 thoughts per day! • Many in the field of neurology believe neural connections make us who we are, e.g. they create that sense of self that we all have. • Our sense of self is the story of “who I am.” • Did you ever wonder why the story changes depending on whether we are in a good or bad mood? © PURSUIT ATHLETIC PERFORMANCE
  27. 27. Pursuit Athletic Performance Mental Training Where Your Mind Goes, Your Energy Will Follow • Your Negative Inner Critic: Have you grooved this groove in the thoughts, feelings, and words you have or say to yourself? •Judging •Criticizing •Over analyzing •Comparing •Assuming •Thinking! © PURSUIT ATHLETIC PERFORMANCE
  28. 28. Pursuit Athletic Performance Mental Training Where Your Mind Goes, Your Energy Will Follow Your negative inner critic: •Blames you for most things that go wrong •Sets unrealistically high expectations for performance •Compares your abilities and achievements to others where you appear less than adequate •Keeps a perfect record of your mistakes but forgets to remind you of your strengths and abilities •Has favorite degrading names for you Source: JoAnn Dalhkoetter’s: Your Performing Edge –The Complete Mind/Body Guide For Excellence in Sports, Health, and Life© PURSUIT ATHLETIC PERFORMANCE
  29. 29. Pursuit Athletic Performance Mental Training Where Your Mind Goes, Your Energy Will Follow Your negative inner critic: •Has a rigid set of “rules” that you “should” live by, and scolds you for moving outside of those boundaries •The voice we most often believe because it’s the groove we most often groove, unfortunately! •?© PURSUIT ATHLETIC PERFORMANCE
  30. 30. Pursuit Athletic Performance Mental Training Where Your Mind Goes, Your Energy Will Follow How Do We Groove a NEW Groove? •Awareness!: take note of recurring themes •Thought STOPPING! •“Stop it” “Shut up” “Stop this garbage” “There is no truth to this junk” “Stop the judgments” •Add in a physical action to affirm the thought stopping, such as a snap of your fingers •Positive Creative Affirmations: •Make positive self statements continually© PURSUIT ATHLETIC PERFORMANCE
  31. 31. Pursuit Athletic Performance Mental Training Where Your Mind Goes, Your Energy Will Follow • Positive Affirmations: a way to immediately change and create NEW pathways •Present tense, use a specific brief phrase, positive framing, anticipate success, make it permanent (I always…) •Use words which convey emotion (I get excited and enthusiastic)© PURSUIT ATHLETIC PERFORMANCE
  32. 32. Pursuit Athletic Performance Mental Training Positive Creative Affirmations When you’re thinking: “This hurts too much!” Say to yourself: “This feeling is connected with going faster and doing my best!” When you’re thinking: “I hate bad weather and never do well in it.” Say to yourself: “I perform well in any kind of weather; I handle adversity well; I’m mentally tough in bad weather; this is the perfect weather for me. ”© PURSUIT ATHLETIC PERFORMANCE
  33. 33. Pursuit Athletic Performance Mental Training Positive Creative Affirmations When you’re thinking: “I am fat and slow” Say to yourself: “I am getting stronger and faster with each training session. I feel myself floating along effortlessly!” When you’re thinking: “I get distracted easily” Say to yourself: “I can stay in the moment and concentrate effectively. I am focused and determined.”© PURSUIT ATHLETIC PERFORMANCE
  34. 34. Pursuit Athletic Performance Mental Training Where Your Mind Goes, Your Energy Will Follow •Positive thinking and positive focus create MOTIVATION and ENTHUSIASM, •Which in turn IMPROVES performance outcome, •Which in turn FUELS motivation to continue.© PURSUIT ATHLETIC PERFORMANCE
  35. 35. Pursuit Athletic Performance Mental Training Examples of Daily Affirmations To Create Motivation •I believe in myself and radiate that inner confidence •I am fully focused and self directed during my training •I am strengthening my motivation and drive every day •I am becoming better friends with my body every day •I am strengthening my mind and body every day •I like myself more and more each day© PURSUIT ATHLETIC PERFORMANCE
  36. 36. Pursuit Athletic Performance Mental Training Daily Affirmations: Rules to Live By •Make positive self statements constantly and continually •Give yourself a PAT ON THE BACK for each small or large success you have! (even “just” showing up deserves that pat!)  •Don’t fight with negative thoughts – acknowledge them and then immediately replace them with a positive thought or affirmation •Be aware of distractions and breathe out unwanted thoughts •Associate vs. disassociate: body scan, check breathing, be fully present IN THE MOMENT© PURSUIT ATHLETIC PERFORMANCE
  37. 37. Pursuit Athletic Performance Summary: Swim-Bike-Run •Begin at the beginning… •Never take another bad stroke!!! •Groove the groove: start on the floor, see it come to fruition on the roads and trails •Master the basics and fundamentals •Those cadence drills have a purpose! •Moving target: chase weakness, imbalance, asymmetry •Use it or lose it: get strong and stay strong •Keep it fun!© PURSUIT ATHLETIC PERFORMANCE

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