Add your ‘trigger’ into your phone for a pre-match reminder or set a daily alarm to go off at a certain time, to constantly reinforce your message.A ‘trigger’ word can be placed on a piece of tape on your boot or around your wrist for in-game motivation.So perhaps after missing a kick or dropping a ball you can look down and remind yourself of how you want to perform rather than focusing on what has gone wrong. The trigger word must mean something to you as a player and can act as a means of catching a potential downward spiral. Examples could be ‘warrior’, ‘resilient’, ‘immaculate’ or ‘champion’. Your trigger word can be a letter or word that inspires you or reminds you of how you feel/who you are when you are at your best. Why - ‘Trigger’ words can help you establish focus and concentration, which can lead to improved performance. Repeat this process in the same undisturbed environment until you feel calm and energised. Visualising in this way will help to build confidence and remember past successes from training or matches. Repeat a couple of timesįollowing this, it’s time to mentally run through the scenario of the game. Follow with a 4-second exhale and 4-second hold.Take a 4-second breath in through your nose.Find a comfortable place where you won’t be disturbed for 10 minutes.The box breath exercise helps to relax the body and is a great way of calming a player who might be overwhelmed or anxious ahead of the game. Why - Visualisation is a means of programming the sub-conscious mind to improve confidence ahead of the game and mentally prepare to respond to different scenarios on match day. On the ascent drive through your heels, maintaining the correct posture as above until you reach standing position without locking your kneesĭevelop your mental agility – workout provided by fitness coach, Pat DivillyĮxercise – Visualisation and Box Breath Exercise.Keeping your gaze fixed ahead of you, squat down until your thighs are parallel to the floor.Maintain a straight back at all times, keep your torso up, brace your abs and lats and push your hips out as you descend, preventing your knees from passing your toes Feet facing forward, squat down with the bar in a controlled motion.Position your hands evenly on the bar and back up and under the bar so that it rests comfortably on your shoulders.Position the barbell on the squat rack so that the bar sits about 3 inches lower than your shoulders. Rugby Players Use This Workout for Huge Arms.
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