AMPLIFY PHYSICAL CONFIDENCE

When the average person is asked this very question, the common reply is that they feel about seven years older than their chronological age. Individuals over the age of 55 report feeling 15 years older and people over 65 are feeling pretty bad. They have digestive issues, muscle and joint pain, no energy, high blood pressure and cholesterol, too much body fat and live on prescription medicine; so it’s not a surprise that they feel older than their years.

If we can impact how people feel about themselves, can we help them live a more balanced, wellness focused and enthusiastic life?

PHYSICAL CONFIDENCE

How clients feel about themselves and their belief about their physical capability directly impacts their physical confidence or self efficacy. Perception about personal physical abilities determines how people think, feel, motivate themselves and behave.

A strong sense of confidence enhances wellbeing and physical performance. This “I can do it” attitude means challenging tasks are there to be mastered, goals are set and committed to and set backs inspire greater effort and focus. Individuals with less physical confi dence have low aspirations, make weak commitments, give up easily, focus on the things they can’t do and are easily discouraged by failure.

Helping clients and club members of all ages and abilities amplify their physical confi dence can signifi cantly aff ect their adherence to their training plan, their performance gains and ultimately how they tackle the challenges of day to day life.

Physical confidence affects the types of activities people choose to pursue. Hiking, mountain biking, downhill skiing, golfing, cycling, triathlon and running are all activities that demand confi dence, but so does group cycling and group exercise.

STRATEGIES TO AMPLIFY PHYSICAL CONFIDENCE

Here are four easy to implement concepts:

Mastery Experience

present clients with physical challenges they can successfully complete. This will have the greatest impact on their confi dence level.

Role Models

working with others of similar age or ability in a group or small group setting builds recognition of their own personal capability and inspires performance improvements.

Positive Feedback

provide directed praise to help raise an individual’s beliefs about their capabilities and boost their positive mental image.

Reduce Stress

coach clients to recognise their past success before attempting a new challenge. This will reduce the stress of attempting something new.

PRACTICAL APPLICATION

To help clients and club members embrace an exciting and active lifestyle, coaches must help them develop a robust sense of personal ability.

Incorporate these ideas for success:

Reset Biomechanics

Day-to-day activity patterns and injury create muscle imbalance and structural deficiencies. Just like you brush your teeth every day, consider using Trigger Point Performance Therapy tools to “brush” or activate your muscles each day. This self myofascial compression technique increases oxygen and blood flow to your muscles restoring elasticity and removing toxins on a daily basis. A short pre-workout muscle activation session resets biomechanical effi ciencies and creates a stronger structural foundation resulting in better workout results.

An Athletic Training Style

Sport, recreation and real life demands a body that can react to unpredictable circumstances with strong mind to muscle communication flow – when the mind commands, the muscles comply quickly and accurately. An athletic training style that layers Movement + Balance + Strength for the whole body builds Smart Muscle® and provides the physical tools that build confi dence.

Team Training

Motivation levels are enhanced when athletes work with a partner, small group or team environment. Ensure small coach : athlete ratio to maintain safety and strong mechanics.

Game Ready

Failure in training creates the foundation for success in real life. Encourage athletes to take risks and push beyond previous boundaries to reduce fear, anxiety and stress when faced with everyday challenges.

Competition + Play = Hard Work + Fun

Create a training environment that fuels the human spirit, encourages competition yet is mentally engaging and fun.

EXERCISES TO BUILD PHYSICAL CONFIDENCE

Trigger Point Performance Soleus Activation

Set Up:

The Footballer is used to penetrate the soleus muscle in the back of the leg while the Baller Block elevates and relaxes the leg. Begin manipulations on the soleus muscle 2 to 4 cms below the calf.

Execution:

Bring the knee up and down as you roll through the area with very small, slow movements of 1 to 2 cm at a time. Periodically pause and rotate the foot in circles to ensure blood flow. Remember to keep your foot relaxed and breathe deeply. Roll the area for 2 to 3 min on each leg.

Outcome:

Reduce tension in the fascia of the lower leg and foot enhancing ankle mobility and calf strength. Best results are achieved if this exercise is performed before and after a workout.

Smart Muscle Vest 3 Way Lunge

Set Up:

Begin in athletic ready position with the Smart Muscle Vest secured.

Execution:

Using opposite arm – opposite leg mechanics, perform a dynamic forward lunge into a lateral lunge and finish in a cross over lunge while maintaining strong posture and good hip mobility

Outcome:

Improve hip mobility, coordination, direction change, agility, caloric expenditure, single leg strength and build confi dence to quickly react to environmental changes

Smart Gym Lunge to Chest Press, Single Leg Finish

Set Up:

Begin in athletic ready position with the Smart Gym anchored from behind in a chest press position

Execution:

Step forward into a dynamic lunge, land on the front leg, drive the back knee up quickly followed by a chest press to fi nish on a single leg while maintaining fl uid movement transition from lower to upper body

Outcome:

Improve total body strength, core stability, body control, coordination, caloric expenditure, single leg and chest strength and build confi dence to overcome everyday strength challenges

BOSU 2 Foot Jump and Land Single Leg

Set Up:

Begin in athletic ready position behind the BOSU

Execution:

With arms leading legs, extend hips, knees and ankles to land on the BOSU dome with a single leg

Outcome:

Improve balance, deceleration mechanics, single leg strength and build confi dence to land safely on uneven surfaces

Smart Muscle Board + Smart Toner Squat to Lateral Raise

Set Up:

Begin in a balanced squat position on top of the Smart Muscle Board with the Smart Toner crossed in front of the body, handles facing downward at hip height

Execution:

Extend the legs (hip, knee, ankle) followed by a lateral raise of the upper body while maintaining a balance position and a seamless transition from the lower to the upper body.

Outcome:

Improve total body strength, dynamic balance, force transfer through the core, body control, coordination, caloric expenditure, upper body strength and build confi dence to react to dynamic balance challenges with ease

BE READY™ FOR REAL LIFE

Having the physical confi dence to overcome the unexpected challenges of everyday life comes from trusting that the body will comply instantly with the mind’s commands. The sheer enjoyment of sport and recreational pursuits occur when adrenaline is pumping, the focus is on the present moment and the mind is free of doubt or anxiety about injury risk. Amplify physical confi dence in every workout and give your clients and club members live a vibrant life.