Welcome to the November issue of Performer's Advantage.

In this Issue

	Flexibility Secrets
	Nine Mental Skills of Successful Athletes
	Goal Setting leads to quality practice
	Tips from the pros

In Other News

"The high road is always respected. Honesty and integrity are always rewarded." -Scott Hamilton

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Register Now! Classes offered at Revolution School of Dance in West Bend, WI

Performance Class: Flexibility & Core November 6th

Performance Class: January 15th

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Flexibility Secrets

Performance athletes are always looking for ways to gain flexibility while maintaining joint stability and muscular strength. These tips should help guide you in gaining flexibility but are not meant to replace advice from your health care provider.

1. Warm up to stretch- Don't stretch to warm up! The best way to gain flexibility is to stretch after activities when your muscles are the warmest.

2. Do the right stretches. The best way to progress in flexibility is to seek guidance from a professional who will help you determine where your limitations are and can provide you with the best stretches for you.

3. Learn the proper technique. Learn how to stretch while maintaining good alignment and posture. Also, learn the angles for optimal range of motion.

4. Stay Strong: Gaining flexibility is great but not at the expense of weakened muscles which become prone to injury. Learn some strengthening exercises to do in conjunction with your stretches.

5. Repeat stretches 3-4 times per session.

6. Relax the muscle you are stretching.

7. Perform gentle, painfree stretches. Over-stretching or bouncing into a stretch can lead to injury and tighter muscles the following day. Hold a steady stretch for 20-30 seconds.

8. Stretch often. To maintain, stretch 1x/day. To gain, stretch 2-3x/day.

9. Achieve balance. If you can do the splits on the right, can you do them on the left? Balance the flexibility of the muscles in the right side vs. the left side but also from the front of your body to the back.

10. Be consistent. Skipping a day will bring your progress to a screeching halt and may even take you a step backwards.

Nine Mental Skills of Successful Athletes

by Jack J. Lesyk, Ph.D., CC-AASP

You don’t have to be a professional athlete or an Olympic champion to be a successful athlete. Nor do you have to have a room full of trophies, win a state championship, or make the front page of the sports section. Successful athletes that I’ve worked with include an eleven year-old figure skater who has not yet won a competition, a high school golfer with a zero handicap, a middle-aged runner whose goal is to complete her first marathon, a weight lifter who holds several world records, and an Olympic medalist.

What these athletes have in common is that their sport is important to them and they’re committed to being the best that they can be within the scope of their limitations – other life commitments, finances, time, and their natural ability. They set high, realistic goals for themselves and train and play hard. They are successful because they are pursuing their goals and enjoying their sport. Their sport participation enriches their lives and they believe that what they get back is worth what they put into their sport.

There are nine, specific mental skills that contribute to success in sports. They are all learned and can be improved with instruction and practice. At the Ohio Center for Sport Psychology we work with serious athletes of all ages and ability levels to help them learn and sharpen these important skills.

We believe that our work is worthwhile because the same mental skills that athletes use in achieving success in sports can be used to achieve success in other areas of their lives.

1. Choose and maintain a positive attitude.

2. Maintain a high level of self-motivation.

3. Set high, realistic goals.

4. Deal effectively with people.

5. Use positive self-talk.

6. Use positive mental imagery.

7.  Manage anxiety effectively.

8. Manage their emotions effectively.

9.  Maintain concentration

This is just a brief description of the Nine Mental Skills of Successful Athletes. Click here to learn more.

Jack J. Lesyk, the director of the Ohio Center for Sport Psychology, is also an Adjunct Asst. Professor of Psychology at Cleveland State University. As a clinical and sport psychologist, he completed his undergraduate work at Penn State and his graduate work at Case Western Reserve University and has been in full-time private practice for almost twenty years. Since 1981, he has worked intensively with athletes from over twenty-five different sports, at competitive levels ranging from scholastic to world-class, Olympic, and professional. 

Goal Setting leads to quality practice

"A goal without a plan is just a wish." Antoine de Saint-Exupery

GOAL SETTING

What is a goal? A goal is simply a stepping stone to a greater accomplishment or dream. Your dreams can become a reality with a clear vision and a plan. Improve the quality of your practices by reading more tips.
 

Tips from the pros

Are you a clinician, coach or advanced performance athlete who can offer tips relating to performance enhancement? Please contact us so that others can learn from you.