ENERGY MANAGEMENT

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Developing Athlete
Energy Management
Skills

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CONTENT
1.] INTRODUCTION
2.] TYPE OF ENERGY MANAGEMENT
3.] ENERGY MANAGEMENT SKILLS

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INTRODUCTION OF ENERGY
MANAGEMENT
 MEANING
Energy management is about helping you control the physical, mental, emotional and
spiritual energy that fuels your performance.
 DEFINITION
Energy management in athletes, as defined by Jim Loehr, involves optimizing
physical, emotional, mental, and spiritual energy for peak performance and personal renewal.
Energy management in athletes, according to Ken Ravizza, involves regulating
physical, emotional, and mental energies to optimize performance and well-being.

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TYPES OF ENERGY MANAGEMENT
 SPIRITUAL ENERGY
Spiritual energy in sports energy management involves connecting with deeper
values, beliefs, and purpose to enhance performance and well-being. It includes practices like
mindfulness, meditation, and reflection to cultivate inner peace, resilience, and focus.
 MENTAL ENERGY
Mental energy in sports refers to the cognitive processes. It involves managing
attention, concentration, and mental resilience to maintain peak performance during training and
competition.
 EMOTIONAL ENERGY
Emotional energy refers to capacity of the athlete to manage emotions during
training and competition.
 PHYSICAL ENERGY
Physical energy refers to the actual energy expended by athletes during training and
competition. It includes the calories burned, muscular exertion, and overall effort put forth by
athletes to perform their best.

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SELF ASSESSMENT
 In order to know athlete’s Physical barrier they make a check list
 Food is Fuel
□ I eat something every 3-4 hours during the day
□ I eat balanced snacks and meals (approximately 25% protein, 25% whole grains and
50% produce)
□ I do not drink more than 2 servings of alcohol on any given day (not an average)
□ I very seldom consume portions that are larger than what would make me feel
physically satisfied
□ I regularly consume high nutritional value foods (veggies, fruits, fish, nuts, seeds)
□ I eat fatty fish at least 2 times per week or take a fish oil supplement

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 Activity is Activating
□ I never sit for longer than 90 minutes at one time.
□ I get at least 60 minutes of general activity each day.
□ I am able to get outside for fresh air and/or sunshine on a daily basis.
□ I get at least 30 minutes of moderate-intensity cardiovascular activity a
minimum of 3x a week.
□ I do full body strength training exercises a minimum of 2x a week .
□ I stretch regularly after exercise.

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PHYSICAL ENERGY MANAGEMENT
SKILLS
MANAGING PHYSICAL ENERGY: THE GLUCOSE STORY
Survival-Based Eating
 Eat too much:
Over-fueled: tired, sleepy, unmotivated, bloated, sluggish,
unfocused and storing fat.
 Go too long without eating:
Under-fueled : low energy, moody, impatient, unfocused,
conserving fat, burning muscle and slowing metabolism

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SURVIVAL-BASED EATING

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Opportunity-Based Eating
Strategic fueling : energized, stable moods, focused, thinking
clearly, in control, patient, fueling brain and muscles, and burning fat.

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STRATEGIC EATING
Strategic eating involves planning meals to optimize performance and
recovery by considering nutrient timing, composition, and hydration,
tailored to individual needs and goals, commonly used by athletes for peak
performance.

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STRATEGIC MOVEMENT
 The physical energy requirements of the body are met through glucose and
oxygen.
 Movement and exercise play vital roles in the delivery of oxygen to the
cells through increased circulation.
 Long periods of minimal or no movement tend to lead to low energy levels,
fatigue, disengagement and decreased performance.
EXAMPLE OF A 30-MINUTE INTERVAL TRAINING SESSION:
3-minute warm-up
Four 3-minute work intervals at high intensity combined with four 3-minute
recovery intervals at low intensity.
3-minute cooldown

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STRATEGIC RECOVERY
 The stresses in our lives take us out of our comfort zone, push us beyond
our normal limits and therefore are the stimuli for new growth.
 The proper recovery from stress that prevents burnout.
 Sleep improves memory by enabling the brain to replay, consolidate and
store information that was encountered earlier in the day.
 According to research by the National Institutes of Health, the average
person requires eight hours of sleep during the 24-hour day.

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SPIRITUAL ENERGY MANAGEMENT
SKILL
 Mindfulness is a practice or set of practices that develop the capacity for
a calm, focused mind that is open, responsive and sensitive for optimal
teaching, advising, management, and learning.
 Based on neuroscientific research, mindfulness has been proven to help
participants reduce stress and revitalize their professional and personal
lives by promoting awareness, presence, compassion, concentration, and
focus.

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GRATITUDE WRITING
 Consciously giving thanks for the good things and people in our lives
positively affects our well-being and relationships.
 Regularly expressing gratitude has been shown to help people enjoy
better health and achieve greater happiness.

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Daley said on Instagram that knitting has become his way of
“finding calm, mindfulness and [it] relieves stress.”
“The one thing that has kept me sane throughout this whole
process is my love for knitting and crochet and all things
stitching,”
MINDFULNESS
AND
CREATIVITY

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EMOTIONAL ENERGY
MANAGEMENT SKILLS
 Deep Belly Breathing
Inhale (4 seconds) and exhale (4 seconds) deeply, Allow the belly to rise as inhale and fall as you
exhale. Repeat anywhere from 10 times to 10 minutes.
Slows down breathing, initiates a relaxation response, slows heart rate, increased oxygen to
muscles and brain which reduces muscle tension and improves focus.
 Cue Words
Ask athletes to think about a time when they were relaxed and identify a word or phrase that
identifies how they felt at that exact point; that are words and phrases that can be used to help remind them
of what they want to achieve, accomplish, or feel while performing skills under pressure.
Our thoughts influence our emotions and feelings, which influence our behaviors/performance.

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MENTAL ENERGY MANAGEMENT
SKILLS
 Manage Energy by Habit
Individuals who appear to have more self-discipline are simply those who
possess more positive and constructive habits or rituals in the 95% range of automatic
behavior that runs their lives.
 How can athletes build habits?
● Focus your energy on what you want, versus what you don’t want.
● Invest extraordinary energy for 30-60 days.
● Be precise in time and behavior
●Create a support network and tell them what you’re up to

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THANK YOU!