Showing posts with label self-talk. Show all posts
Showing posts with label self-talk. Show all posts

Thursday, January 18, 2018

Everything I know about squash I learned in my first clinic

I recently served as a referee at the match up of two very highly ranked college teams.  It was a great deal of fun.  The level of squash was something I practically did not recognize from the last time I saw collegiate squash.  Here are the country’s top level amateurs: deft of racket, swift of foot, rife with grit, fire, and flair, but not at the expense of good conduct, directed both at their opponent and the referee.  All in all, it was three hours very well spent.  But, what was so remarkable was not the level of talent, but the stark reminder it served of some simple basics of the game.  In fact, I came away from the afternoon thinking of that book title, “All I really need to I know I learned in kindergarten,” because the stuff that won on this particular day is the stuff that wins on any given day, the stuff you’d pick up in an introductory clinic on what constitutes good, which is to say, winning squash.  Here’s the stuff:

Fitness: Given that these players train five days a week, you’d expect that they’d all be in super shape.  And, they were.  Nevertheless, you could definitely see that there were certain players that were fitter than others.  And for those who were less fit, that weakness got revealed and exploited through the match, and, in fact, could have been the deciding factor.  For the less fit player, he didn’t seem to understand that he was breaking down on that level, though from this side of the glass, it was obvious.  So, remember: you have to be willing to play a succession of very long, very hard points, and be just as physically able to play the next long, hard point without blinking.  There’s no long half time in squash, no tagging out to someone on the bench.  Essentially, there’s nowhere to hide in that ruthless, relentless, well-lit little box.  Everything falls apart when fitness does.

Fireworks from the racket: These players could do almost anything they wanted with the racket, digging the ball for improbable retrievals to send it anywhere in the court; cross-courts to the nick, soft, feathery drops, recovery shots between the legs, behind the back, and over head.  Nevertheless, the most punishing place to put the ball, the place that coughed up the loosest balls from the opponent were the basic, straight rails, those balls that hung tightly to the wall, and bounced well behind the service box.  Good, long, consistent length was the foundation for every other bit of flair from the racket.  It was all predicated on being able to hit tight rail after tight rail.

“Don’t hit tin.”  Hashim Khan’s famous dictum is as salient today as the day he uttered it.  It was astonishing watching how detrimental hitting the tin was: a momentum killer, a spirit suffocator, and a gift to the opponent that just kept on giving.  Invariably, the player who lost the match had hit the preponderance of the tins, and each tin further sealed his fate, rendering a comeback, new life, and hope impossible.  Of course, I was not privy to the heated strategy sessions that team mates and coaches had with the player during the game breaks, but I had the strong urge to barge into the losing player’s confab and say, “hit fewer tins!”  As always, some tins are forced errors from an opponent’s good shot, but it seemed like more often, the tin was the result of poor shot selection, going for too much, and therefore examples of poor sport cognition, a message of desperation that was clearly sent to the player who reaped the benefit.  So, DON’T HIT TIN.

Vocalizations were usually bad for the vocalizer.  I find it’s best to simply keep your mouth shut, no matter the intensity of the emotion you are feeling.  Again, it was usually the player on the losing end of the battle who was yelling or muttering.  Such utterances do not help the player, and only send the signal to your opponent that you are having a temper tantrum inside your head, and not adequately focused on right thinking.  Simple, “nice shot” to the opponent, reasonable appeals to the ref, and maybe a spirited “c’mon!” suffice.  But, generally, a cool head is the one that does not vocalize anything, and also does not say mean spirited things internally to the self if a mistake is made, or when under extreme pressure.  Keep the landscape of the mind cool, self-compassionate, and widely observant for the best results.  It is a great, beautiful, and necessary thing for an athlete to have fire.  The trick is to keep that fire as a smoldering, motivating heat, and not let it become an immolating conflagration.  Harsh and loud vocalizations fuel the fire toward the direction of a bonfire.  Save the vocalizations for the off-court celebration after your victory.

Just some tidbits I re-picked up from my first days of squash on this day of truly wonderful play.

Sunday, July 27, 2014

Hard Work III: Liberate the Effort!

In my last post (http://altiusperformanceworks.blogspot.com), I wrote about the mystery of motivation regarding the hard work it takes to be a successful athlete.   One of the crucial aspects of hard work is the motivation to do it, and one of the things that impedes doing that hard work is the very effort required to do it.  When athletes come up against the effort of doing strength work, speed work, and the hard, focused repetitions of whatever task, it often feels like hitting a wall.  Many stop at that wall, while others push through to the other side.  For those who stop at that wall, it may feel like a lack of motivation.  And it may look like a lack of motivation to others.  But, in fact, it might be the lack of skills necessary to persevere.  It may feel like one more ounce of effort is needed when the tank already feels empty.  Instead, I am going to suggest in this post that what’s needed is the skill, or set of skills, to separate the effort from the task itself, or, to liberate the effort from the efforting.
            Notice the panic: One of the reasons that people stop at that effort-wall is that their minds start to panic.  The self-talk gets very anxious, and the mind says things like, “I can’t do this anymore,” or “this hurts,” or, “OH MY GOD!!!!”  Good athletes notice this panic and find a way to talk back to these sentiments, and say things like, “keep going,” “almost there,” and “you can do this.”  In essence, they say things that any coach, friend or family member might say.  Can you imagine a coach saying to an athlete, “yeah, you’re right: you can’t do this”?  No.
            Lean in to the effort: Another way to push through that wall is to prepare for it and welcome it.  You know beforehand that your practice or match is going to be hard so that when it comes, you can talk back to it, and have your back-talk ready: “I’ve got this,” or “even harder.”  Many athletes even get to the point where they enjoy that moment when the work gets intense.  By leaning in, you continue to push the wall farther away from you.  While the wall might represent some real physiological limits, leaning in to them will make them seem smaller rather than bigger.
            Breathe through the effort: Everyone knows the expression, “just breathe,” or “take a deep breath.”  But not everyone knows how to breathe diaphragmatically.  This skill is a life-saver in all contexts in order to properly oxygenate the blood and maintain composure.  Short, choppy breaths, even if you think you’re breathing deeply, will increase the feeling of effort rather than decrease it.  Learn deep breathing, employ it in all realms of your life to get you through difficult moments, and especially during moments of extreme exertion or stress.  Even putting your attention on the breath will take your mind away from the din of anxious thoughts urging you to give up.
            The mindfulness guru Jon Kabat-Zinn has taught us all to separate pain from suffering, by pointing out that pain is inevitable, but suffering is optional.  I am making a similar claim about hard work: hard moments in sport, and life, are inevitable, but separating the panic of the effort from the effort is optional.  Liberate the effort.  And yourself.