Stressreaktionen utl\u00f6ser en \u00f6kning av kortisol och adrenalin i kroppen, vilket i sin tur styr nervsystemet att fokusera alla v\u00e5ra v\u00e4sentliga resurser p\u00e5 aktiviteter som hj\u00e4lper till att \u00f6verleva. Det inneb\u00e4r till exempel en \u00f6kad blodcirkulation kring stora muskler och i de omr\u00e5den som styr reaktivitet och uppfattning av hj\u00e4rnan. V\u00e5r puls \u00f6kar, v\u00e5rt blodtryck stiger och v\u00e5r andning blir snabbare. \u00c5 andra sidan saktar funktioner sekund\u00e4ra till \u00f6verlevnad, s\u00e5som matsm\u00e4ltning eller omr\u00e5den som kontrollerar de mer analytiska delarna av hj\u00e4rnan, ner. P\u00e5 grund av detta, till exempel p\u00e5 t\u00e4vlingsdagar, \u00e4r magen ofta lite orolig och maten smakar inte bra. Tanken vill inte heller springa riktigt, vilket ofta \u00e5terspeglas i att vi gl\u00f6mmer saker och enheter under t\u00e4vlingsprestationer som vi kontrollerar v\u00e4l under inomhusf\u00f6rh\u00e5llanden. De \u00e4r helt enkelt inte tillr\u00e4ckligt inarbetade f\u00f6r att vara automatiska funktioner.<\/p>\n
Sp\u00e4nningen i loppen orsakas d\u00e4rf\u00f6r av att man undermedvetet tolkar situationen som hotfull, trots att man rationellt f\u00f6rst\u00e5r att inget hemskt kan h\u00e4nda. Reaktionen \u00e4r dock s\u00e5 automatisk att du inte bara kan tvinga din kropp att inte sp\u00e4nna sig, och det finns ingen anledning till det. Som sagt, r\u00e4tt m\u00e4ngd sp\u00e4nning f\u00f6rb\u00e4ttrar prestationsniv\u00e5n.<\/p>\n
Sp\u00e4nningens intensitet p\u00e5verkas s\u00e4rskilt av hur vi hanterar situationen och vilken typ av tankekedjor den genererar. Med hj\u00e4lp av dessa kan vi ocks\u00e5 l\u00e4ra oss att reglera m\u00e4ngden av v\u00e5r sp\u00e4nning genom tr\u00e4ning och d\u00e4rigenom optimera v\u00e5rt t\u00e4vlingshum\u00f6r.<\/p>\n
Hur mycket \u00e4r en l\u00e4mplig m\u00e4ngd sp\u00e4nning?<\/h3>\n
I en stressreaktion och sp\u00e4nningstillst\u00e5nd f\u00f6rbereder sig v\u00e5r kropp f\u00f6r prestations- och t\u00e4vlingssituationen och att f\u00f6rs\u00f6ka bli av med all sp\u00e4nning vore en d\u00e5lig l\u00f6sning n\u00e4r man t\u00e4nker p\u00e5 t\u00e4vlingsprestationen. Det v\u00e4sentliga \u00e4r att hitta de medel som passar dig, med vilka du kan reglera m\u00e4ngden sp\u00e4nning och k\u00e4nsla s\u00e5 att du n\u00e4r t\u00e4vlingen kommer kan prestera som b\u00e4st.<\/p>\n
Yerkes-Dodson-lagen beskriver sambandet mellan stresstillst\u00e5ndet och prestationsniv\u00e5n och utvecklades redan i b\u00f6rjan av 1900-talet av psykologerna Robert Yerkes och John Dodson. Modellen \u00e4r naturligtvis en f\u00f6renkling av komplexa processer, men den har st\u00e5tt sig genom tiderna och illustrerar ocks\u00e5 v\u00e4l hur man hittar det optimala vakenhetstillst\u00e5ndet som beh\u00f6vs f\u00f6r idrottsprestationer.<\/p>\n
![\"\"](\"https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2020\/04\/yerkes-dodson.png\")
<\/p>\n
Det \u00e4r bra f\u00f6r idrottaren att l\u00e4ra sig att observera och f\u00f6rst\u00e5 var hans stressniv\u00e5 brukar l\u00e4gga sig p\u00e5 t\u00e4vlingsdagen och vilken typ av k\u00e4nslor och tankekedjor som uppst\u00e5r av det.<\/p>\n
F\u00f6r vissa v\u00e4xer stressniv\u00e5n och m\u00e4ngden sp\u00e4nningar s\u00e5 stora att de b\u00f6rjar hindra prestationsf\u00f6rm\u00e5gan. Detta kan ses som rastl\u00f6shet och sv\u00e5righeter att koncentrera sig p\u00e5 s\u00e5dant som \u00e4r v\u00e4sentligt f\u00f6r prestation. Idrottare f\u00f6rs\u00f6ker ofta lindra sp\u00e4nningar med v\u00e4lbekanta k\u00e4nsloregleringsmetoder. Den ena f\u00f6rdjupar sig i att lyssna p\u00e5 musik som hj\u00e4lper kroppen och sinnet att lugna sig, medan den andre har ett tv\u00e5ngsm\u00e4ssigt behov av att v\u00e4rma upp hela tiden och h\u00e5lla kroppen i r\u00f6relse.<\/p>\n
F\u00f6r andra orsakar \u00f6kningen av stressniv\u00e5n motsatt reaktion, det vill s\u00e4ga kroppen b\u00f6rjar k\u00e4nnas tung och deprimerad. Kroppen g\u00e5r s\u00e5 att s\u00e4ga in i en ekonomiserande l\u00e5ga och s\u00e4nker stressniv\u00e5n mekaniskt om den inte klarar av det p\u00e5 tankeniv\u00e5. I det h\u00e4r fallet b\u00f6r idrottaren hitta s\u00e4tt att h\u00f6ja vakenhetstillst\u00e5ndet, till exempel genom en skarp uppv\u00e4rmning.<\/p>\n
L\u00e4r dig k\u00e4nna igen dina egna stressreaktioner<\/h3>\n
N\u00e4r det g\u00e4ller att reglera sp\u00e4nningar \u00e4r det viktigt att f\u00f6rst l\u00e4ra sig att k\u00e4nna igen dina egna standardreaktioner p\u00e5 en situation som upplevs som stressande. Det \u00e4r v\u00e4rt att b\u00f6rja med att \u00f6verv\u00e4ga hur sp\u00e4nningar f\u00f6r\u00e4ndrar dina handlingar p\u00e5 en mental niv\u00e5, som kroppsliga reaktioner eller f\u00f6r\u00e4ndringar i beteende.<\/p>\n
Mental niv\u00e5 (kognitiva f\u00f6r\u00e4ndringar)<\/strong><\/h5>\n\n- Tankekedjor \u2013 vilken typ av tankekedjor skapar sp\u00e4nning hos dig. till exempel, g\u00e5r du om och om igen de m\u00f6jliga resultat eller misstag du kan g\u00f6ra. T\u00e4nker du mycket p\u00e5 vad andra tycker om din prestation eller resultat?<\/li>\n
- Emotionella tillst\u00e5nd \u2013 Vilken typ av k\u00e4nslom\u00e4ssiga tillst\u00e5nd orsakar t\u00e4vlingsdag och t\u00e4vlingsprestationer hos dig. K\u00e4nner du dig till exempel r\u00e4dd eller kanske upprymd?<\/li>\n
- Uppm\u00e4rksamhet och koncentrationsf\u00f6rm\u00e5ga - Kan du fokusera p\u00e5 saker som \u00e4r v\u00e4sentliga f\u00f6r prestation. Vart riktas din uppm\u00e4rksamhet och vad \u00e4r det f\u00f6r saker du l\u00e4gger m\u00e4rke till?<\/li>\n
- Self-talk - Hur \u00e4r ditt self-talk p\u00e5 t\u00e4vlingsdagen? Upprepar du positiva meningar f\u00f6r dig sj\u00e4lv i ditt sinne som hj\u00e4lper dig att prestera, eller \u00e4r ditt sj\u00e4lvpratande mer avskr\u00e4ckande och f\u00f6rbereder dig p\u00e5 misslyckande i f\u00f6rv\u00e4g?<\/li>\n<\/ul>\n
Kroppsreaktioner (somatiska f\u00f6r\u00e4ndringar)<\/strong><\/h5>\n\n- K\u00e4nslor i musklerna - K\u00e4nns dina muskler stela och tunga eller k\u00e4nner du dig l\u00e4tt och snabb?<\/li>\n
- \u00d6kad puls och andning - \u00d6vervaka din andning och puls<\/li>\n
- Fj\u00e4rilar i magen \u2013 En k\u00e4nsla av tryck i nedre delen av magen och kanske ett \u00f6kat behov av att g\u00e5 p\u00e5 toaletten.<\/li>\n<\/ul>\n
F\u00f6r\u00e4ndringar i beteende<\/strong><\/h5>\n\n- H\u00e5llning och blick \u2013 F\u00f6r\u00e4ndras din h\u00e5llning n\u00e4r du sp\u00e4nner dig? Sjunker dina axlar eller tittar du ner i golvet?<\/li>\n
- Aktivitetshastighet \u2013 \u00d6kar eller minskar stress din aktivitet? K\u00e4nner du att du borde g\u00f6ra n\u00e5got hela tiden eller snarare att det skulle vara sk\u00f6nt att krypa ihop f\u00f6r en tupplur?<\/li>\n
- Introversion och extroversion \u2013 Har du mer eller mindre kontakt med andra m\u00e4nniskor p\u00e5 t\u00e4vlingsdagen? F\u00f6r andra kan st\u00f6det fr\u00e5n en grupp vara viktigt n\u00e4r de \u00e4r sp\u00e4nda, d\u00e4r den andra g\u00e4rna vill vara mer ifred.<\/li>\n<\/ul>\n
S\u00e5 m\u00e5nga f\u00f6r\u00e4ndringar sker i idrottarens sinne och kropp n\u00e4r de f\u00f6rbereder sig f\u00f6r prestationen. Vissa \u00e4r l\u00e4ttare att l\u00e4gga m\u00e4rke till \u00e4n andra, och helheten de bildar \u00e4r unik f\u00f6r varje idrottare. Att k\u00e4nna igen dina egna stressreaktioner \u00e4r en anv\u00e4ndbar f\u00e4rdighet, f\u00f6r endast genom dem kan vi reglera v\u00e5rt allm\u00e4nna hum\u00f6r genom tr\u00e4ning.<\/p>\n
Hur reglerar jag mitt eget vakenhetstillst\u00e5nd?<\/h3>\n
Det skulle vara trevligt om vi kunde klicka med fingrarna f\u00f6r att s\u00e4tta v\u00e5ra kroppar i det perfekta tillst\u00e5ndet f\u00f6r prestation. Detta magiska trick \u00e4r dock inte m\u00f6jligt, och \u00e4ven proffs p\u00e5 h\u00f6gsta niv\u00e5 m\u00e5ste st\u00e4ndigt \u00f6va p\u00e5 att justera sin st\u00e4mning. Toppar \u00e4r ocks\u00e5 sp\u00e4nnande, \u00e4ven om det inte alltid verkar s\u00e5 utifr\u00e5n. Men genom erfarenhet och m\u00e5lmedveten tr\u00e4ning har de l\u00e4rt sig att utnyttja sin stressreaktion som en del av f\u00f6rberedelserna inf\u00f6r t\u00e4vlingsprestationen.<\/p>\n
H\u00e4rn\u00e4st kommer vi att introducera s\u00e4tt p\u00e5 vilka du kan reglera din vakenhet och sp\u00e4nning, men som sagt, m\u00e5lmedveten tr\u00e4ning av dessa \u00e4ven utanf\u00f6r t\u00e4vling \u00e4r det enda s\u00e4ttet att g\u00f6ra dem till en del av din verktygsl\u00e5da.<\/p>\n
Tr\u00e4na och t\u00e4vla mycket och lite till <\/strong><\/h5>\nDenna instruktion \u00e4r ganska sj\u00e4lvf\u00f6rklarande. Genom att g\u00f6ra n\u00e5got upprepade g\u00e5nger i stora m\u00e4ngder utvecklas det till en rutin, och rutiner \u00e4r l\u00e4tta att slutf\u00f6ra oavsett beredskapsl\u00e4ge. Det \u00e4r tydligt att den som g\u00e5r 40 t\u00e4vlingar per \u00e5r k\u00e4nner t\u00e4vlingssituationen mycket mer bekant \u00e4n den som g\u00e5r p\u00e5 sex t\u00e4vlingar. P\u00e5 samma s\u00e4tt f\u00f6ds sj\u00e4lvf\u00f6rtroendet p\u00e5 t\u00e4vlingar framf\u00f6r allt ur k\u00e4nslan av att du har tr\u00e4nat h\u00e5rt och gjort allt du kan p\u00e5 gymmet.<\/p>\n
L\u00e4r dig k\u00e4nna igen och namnge dina k\u00e4nslor under t\u00e4vlingsdagen<\/strong><\/h5>\nSom tidigare n\u00e4mnts \u00e4r det n\u00f6dv\u00e4ndigt att k\u00e4nna igen v\u00e5ra egna f\u00f6rnimmelser och kroppsliga f\u00f6r\u00e4ndringar om vi vill reglera dem. Namngivande sensationer (m\u00e4rkning<\/em>) \u00e4r redan ett starkt verktyg f\u00f6r sj\u00e4lvreglering. Bara det faktum att vi \u00e4rligt kan konstatera f\u00f6r oss sj\u00e4lva att vi \u00e4r sp\u00e4nda f\u00f6r tillf\u00e4llet och det k\u00e4nns s\u00e5 och s\u00e5 hj\u00e4lper oss att bli av med alla kedjor av tankar och kritik som vi automatiskt kopplar till situationen.<\/p>\nEtt effektivt s\u00e4tt att lindra sp\u00e4nningar \u00e4r att omdefiniera sensationerna det orsakar som sp\u00e4nning. Fysiskt \u00e4r dessa f\u00f6rnimmelser n\u00e4stan identiska, s\u00e5 genom sj\u00e4lvprat kan vi liksom "lura" oss sj\u00e4lva att k\u00e4nna entusiasm ist\u00e4llet f\u00f6r sp\u00e4nning.<\/p>\n
L\u00e4r dig att v\u00e4nda negativa tankekedjor och sj\u00e4lvprat till positiva<\/strong><\/h5>\nOavsett vad v\u00e5r yttre situation \u00e4r, f\u00f6rs\u00f6ker v\u00e5rt sinne att strukturera den p\u00e5 n\u00e5got s\u00e4tt i en begriplig och kontrollerbar form. N\u00e4r en tiger attackerar fr\u00e5n munnen hinner vi inte med l\u00e5nga tankekedjor, s\u00e5 vi agerar enbart genom stressreaktionen och automatiska funktioner. Men i en l\u00e5ngvarig stressig situation, till exempel n\u00e4r vi v\u00e4ntar p\u00e5 v\u00e5r egen prestation, hinner vi reflektera \u00f6ver situationen.<\/p>\n
Men v\u00e5ra tankeprocesser \u00e4r ofta orimligt negativa, liksom v\u00e5rt sj\u00e4lvprat. I en hotfull situation f\u00f6rbereder sig v\u00e5rt sinne f\u00f6r v\u00e4rsta m\u00f6jliga resultat, s\u00e5 att det skulle vara l\u00e4ttare att acceptera det i tid. Negativa tankekedjor hindrar dock sj\u00e4lva t\u00e4vlingsprestationen och tar v\u00e5r uppm\u00e4rksamhet p\u00e5 saker som ligger utanf\u00f6r v\u00e5r kontroll. Att fokusera p\u00e5 det negativa, till exempel att undvika misstag, kommer dessutom n\u00e4stan s\u00e4kert att leda till exakt detta misstag. Till exempel, om du ropar till motst\u00e5ndaren mitt i matchen att inte titta p\u00e5 resultattavlan, kommer han med st\u00f6rsta sannolikhet omedelbart att rikta blicken dit.<\/p>\n
F\u00f6r att bryta negativa tankekedjor r\u00e4cker det att kunna k\u00e4nna igen dem (n\u00e4r de dyker upp) och acceptera dem som de \u00e4r. I detta fall upph\u00f6r deras makt automatiskt. Det \u00e4r ocks\u00e5 v\u00e4rt att l\u00e4ra sig n\u00e5gra positiva sj\u00e4lvtalande m\u00f6nster, som upprepas som ett mantra, till exempel precis innan f\u00f6rest\u00e4llningen:<\/p>\n
"Jag har tr\u00e4nat h\u00e5rt och jag kan g\u00f6ra det h\u00e4r"
\n"Jag k\u00e4nner mig stark" (\u00e4ven om det inte k\u00e4nns s\u00e5)
\n"Det f\u00f6rsta jag g\u00f6r i mitt framtr\u00e4dande \u00e4r..."
\n"Jag har f\u00f6rberett mig tillr\u00e4ckligt. Vi f\u00e5r se hur l\u00e5ng tid det tar den h\u00e4r g\u00e5ngen"
\n"Det enda jag kan p\u00e5verka \u00e4r min egen prestation"<\/p>\n
Fokusera p\u00e5 saker du kan p\u00e5verka <\/strong><\/h5>\n![\"\"](\"https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2020\/04\/toimintaymparisto-e1588330712753.png\")
<\/p>\n
Varje extra sak som idrottaren uppm\u00e4rksammar under t\u00e4vlingsdagen tas fr\u00e5n resurserna som han skulle kunna anv\u00e4nda f\u00f6r s\u00e5dant som \u00e4r v\u00e4sentligt prestationsm\u00e4ssigt. Till exempel har en idrottsut\u00f6vare i r\u00f6relseserier som f\u00f6rbereder sig f\u00f6r sin egen prestation ingen anledning att intensivt titta p\u00e5 sina motst\u00e5ndares prestationer, eftersom de helt enkelt inte kan p\u00e5verkas. I v\u00e4rsta fall \u00f6kar de bara v\u00e5r egen \u00e5ngest om vi utv\u00e4rderar motst\u00e5ndarens prestation som bra. P\u00e5 motsvarande s\u00e4tt, n\u00e4r en t\u00e4vlande fokuserar sin uppm\u00e4rksamhet enbart p\u00e5 motst\u00e5ndarens egenskaper och f\u00e4rdigheter, blir hans egen prestation lidande.<\/p>\n
Atleten b\u00f6r utveckla en grundrutin som passar honom fr\u00e5n lopp till lopp, best\u00e5ende av saker som \u00e4r kontrollerbara och inte beroende av f\u00f6r\u00e4ndrade yttre faktorer. Det kommer s\u00e4kert att ske f\u00f6r\u00e4ndringar och \u00f6verraskande situationer i varje t\u00e4vling, men en bra grundrutin tar h\u00e4nsyn till dessa. Dessa inkluderar till exempel att \u00e4ta p\u00e5 t\u00e4vlingsdagen, planerad uppv\u00e4rmning och avslutning strax innan f\u00f6rest\u00e4llningen.<\/p>\n
Mental f\u00f6rberedelse: <\/strong><\/h5>\nN\u00e4stan alla toppidrottare f\u00f6rbereder sig f\u00f6r t\u00e4vling p\u00e5 ett eller annat s\u00e4tt, \u00e4ven psykologiskt. \u00c5tminstone b\u00f6r du g\u00e5 igenom t\u00e4vlingssituationen i ditt sinne som en process n\u00e5gra g\u00e5nger innan sj\u00e4lva evenemanget. F\u00f6rest\u00e4ll dig hela dagen i ditt sinne s\u00e5 visuellt och stegrik som m\u00f6jligt. Vad \u00e4r det f\u00f6r t\u00e4vlingslokal, hur v\u00e4rmer du upp, vad \u00e4ter du vid n\u00e5got tillf\u00e4lle, vilken typ av sensationer f\u00e5r du under dagen, hur m\u00e5r du precis innan f\u00f6rest\u00e4llningen etc. P\u00e5 s\u00e5 s\u00e4tt \u00e4r det m\u00f6jligt att samla in en "t\u00e4vlingsrutin" \u00e4ven n\u00e4r vi inte \u00e4r med i t\u00e4vlingar. Att g\u00e5 igenom situationen intensivt i sinnet utl\u00f6ser samma mekanismer i v\u00e5r kropp som sj\u00e4lva situationen.<\/p>\n
Mental f\u00f6rberedelse kan ocks\u00e5 tas mycket l\u00e4ngre genom att g\u00f6ra bildtr\u00e4ning till en vanlig del av din tr\u00e4ningsrutin. I det h\u00e4r fallet \u00f6var idrottaren kontrollen av kroppens sj\u00e4lvregleringsmekanismer i f\u00f6rv\u00e4g, och f\u00e4rdiga rutiner kan skapas, som kan anv\u00e4ndas f\u00f6r att st\u00e4lla in det optimala tillst\u00e5ndet i en handv\u00e4ndning innan t\u00e4vlingsprestationen. Du b\u00f6r dock b\u00f6rja tr\u00e4na dessa med ledning av en kompetent tr\u00e4nare.<\/p>\n
P\u00e5 motsvarande s\u00e4tt olika andningstekniker och mindfulness<\/em> -\u00f6vningar ger dig regelbundet nya verktyg f\u00f6r att hantera kroppsliga och mentala f\u00f6rnimmelser.<\/p>\nN\u00e5got att minnas<\/h3>\n\n- Sp\u00e4nning \u00e4r en helt naturlig reaktion p\u00e5 ett upplevt hot, och r\u00e4tt m\u00e4ngd sp\u00e4nning f\u00f6rb\u00e4ttrar prestandan.<\/li>\n
- L\u00e4r dig att k\u00e4nna igen hur sp\u00e4nningar p\u00e5verkar dig mentalt, fysiskt och p\u00e5 niv\u00e5n av beteendef\u00f6r\u00e4ndringar.<\/li>\n
- Utveckla rutiner f\u00f6r dig sj\u00e4lv som du kan upprepa fr\u00e5n t\u00e4vling till t\u00e4vling, \u00e4ven om yttre faktorer f\u00f6r\u00e4ndras.<\/li>\n
- Tr\u00e4na och t\u00e4vla h\u00e5rt f\u00f6r att bygga upp din rutin.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"
Vad orsakar egentligen konkurrenssp\u00e4nningen? Sp\u00e4nning \u00e4r f\u00f6rvisso en bekant k\u00e4nsla f\u00f6r varje idrottare, och n\u00e4stan alla kommer s\u00e4kert att h\u00e5lla med om att f\u00f6rbittring inte k\u00e4nns s\u00e4rskilt trevlig. Att uppleva sp\u00e4nning och framf\u00f6r allt reaktioner och s\u00e4tt att agera varierar mycket mellan individer. Andra \u00e4r i ett \u00f6verbelastat tillst\u00e5nd, of\u00f6rm\u00f6gna att h\u00e5lla sig stilla ett \u00f6gonblick medan den andra blir slapp och musklerna k\u00e4nns tunga. \u00c4r\u2026<\/p>","protected":false},"author":7,"featured_media":9943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-11718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-valmennusblogi"],"yoast_head":"\n
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Aloita taekwondo nyt!",""],["meta","property","og:updated_time","content","2020-05-01T10:59:31+00:00",""],["meta","property","og:image:secure_url","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image:url","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image:width","content","1200","og:image:1"],["meta","property","og:image:height","content","630","og:image:1"],["meta","property","og:image:cropped","content","true","og:image:1"],["meta","property","og:image:id","content","9943","og:image:1"],["meta","property","og:image:size_name","content","wpsso-opengraph","og:image:1"],["meta","name","schema:language","content","sv_SE",""],["meta","name","schema:type:id","content","sports.team",""],["meta","name","schema:type:url","content","https:\/\/schema.org\/SportsTeam",""],["meta","name","schema:type:context","content","https:\/\/schema.org",""],["meta","name","schema:type:name","content","SportsTeam",""],["meta","name","schema:type:path","content","schema.org\/SportsTeam",""],["meta","property","article:section","content","Sport",""],["meta","property","article:author:name","content","Pauli Raivio",""],["meta","property","article:publisher","content","https:\/\/www.facebook.com\/TU11",""],["meta","property","article:published_time","content","2020-04-18T11:46:01+00:00",""],["meta","property","article:modified_time","content","2020-05-01T10:59:31+00:00",""],["meta","property","article:reading_mins","content","9",""],["meta","name","twitter:domain","content","tu11.fi",""],["meta","name","twitter:site","content","@taekwondourh",""],["meta","name","twitter:title","content","Miksi kisaaminen jännittää ja miten jännitystä voi lieventää? –...",""],["meta","name","twitter:description","content","TU11 tarjoaa innostavan ympäristön harjoitella taekwondoa kaikenikäisille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa...",""],["meta","name","twitter:card","content","summary_large_image",""],["meta","name","twitter:image","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg?p=11718",""],["meta","name","twitter:label1","content","Written by",""],["meta","name","twitter:data1","content","Pauli Raivio",""],["meta","name","twitter:label2","content","Est. reading time",""],["meta","name","twitter:data2","content","9 minutes",""],["meta","name","author","content","Pauli Raivio",""],["meta","name","thumbnail","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg",""]]},"_links":{"self":[{"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/posts\/11718","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/comments?post=11718"}],"version-history":[{"count":0,"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/posts\/11718\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/media\/9943"}],"wp:attachment":[{"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/media?parent=11718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/categories?post=11718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/tags?post=11718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Kroppsreaktioner (somatiska f\u00f6r\u00e4ndringar)<\/strong><\/h5>\n\n- K\u00e4nslor i musklerna - K\u00e4nns dina muskler stela och tunga eller k\u00e4nner du dig l\u00e4tt och snabb?<\/li>\n
- \u00d6kad puls och andning - \u00d6vervaka din andning och puls<\/li>\n
- Fj\u00e4rilar i magen \u2013 En k\u00e4nsla av tryck i nedre delen av magen och kanske ett \u00f6kat behov av att g\u00e5 p\u00e5 toaletten.<\/li>\n<\/ul>\n
F\u00f6r\u00e4ndringar i beteende<\/strong><\/h5>\n\n- H\u00e5llning och blick \u2013 F\u00f6r\u00e4ndras din h\u00e5llning n\u00e4r du sp\u00e4nner dig? Sjunker dina axlar eller tittar du ner i golvet?<\/li>\n
- Aktivitetshastighet \u2013 \u00d6kar eller minskar stress din aktivitet? K\u00e4nner du att du borde g\u00f6ra n\u00e5got hela tiden eller snarare att det skulle vara sk\u00f6nt att krypa ihop f\u00f6r en tupplur?<\/li>\n
- Introversion och extroversion \u2013 Har du mer eller mindre kontakt med andra m\u00e4nniskor p\u00e5 t\u00e4vlingsdagen? F\u00f6r andra kan st\u00f6det fr\u00e5n en grupp vara viktigt n\u00e4r de \u00e4r sp\u00e4nda, d\u00e4r den andra g\u00e4rna vill vara mer ifred.<\/li>\n<\/ul>\n
S\u00e5 m\u00e5nga f\u00f6r\u00e4ndringar sker i idrottarens sinne och kropp n\u00e4r de f\u00f6rbereder sig f\u00f6r prestationen. Vissa \u00e4r l\u00e4ttare att l\u00e4gga m\u00e4rke till \u00e4n andra, och helheten de bildar \u00e4r unik f\u00f6r varje idrottare. Att k\u00e4nna igen dina egna stressreaktioner \u00e4r en anv\u00e4ndbar f\u00e4rdighet, f\u00f6r endast genom dem kan vi reglera v\u00e5rt allm\u00e4nna hum\u00f6r genom tr\u00e4ning.<\/p>\n
Hur reglerar jag mitt eget vakenhetstillst\u00e5nd?<\/h3>\n
Det skulle vara trevligt om vi kunde klicka med fingrarna f\u00f6r att s\u00e4tta v\u00e5ra kroppar i det perfekta tillst\u00e5ndet f\u00f6r prestation. Detta magiska trick \u00e4r dock inte m\u00f6jligt, och \u00e4ven proffs p\u00e5 h\u00f6gsta niv\u00e5 m\u00e5ste st\u00e4ndigt \u00f6va p\u00e5 att justera sin st\u00e4mning. Toppar \u00e4r ocks\u00e5 sp\u00e4nnande, \u00e4ven om det inte alltid verkar s\u00e5 utifr\u00e5n. Men genom erfarenhet och m\u00e5lmedveten tr\u00e4ning har de l\u00e4rt sig att utnyttja sin stressreaktion som en del av f\u00f6rberedelserna inf\u00f6r t\u00e4vlingsprestationen.<\/p>\n
H\u00e4rn\u00e4st kommer vi att introducera s\u00e4tt p\u00e5 vilka du kan reglera din vakenhet och sp\u00e4nning, men som sagt, m\u00e5lmedveten tr\u00e4ning av dessa \u00e4ven utanf\u00f6r t\u00e4vling \u00e4r det enda s\u00e4ttet att g\u00f6ra dem till en del av din verktygsl\u00e5da.<\/p>\n
Tr\u00e4na och t\u00e4vla mycket och lite till <\/strong><\/h5>\nDenna instruktion \u00e4r ganska sj\u00e4lvf\u00f6rklarande. Genom att g\u00f6ra n\u00e5got upprepade g\u00e5nger i stora m\u00e4ngder utvecklas det till en rutin, och rutiner \u00e4r l\u00e4tta att slutf\u00f6ra oavsett beredskapsl\u00e4ge. Det \u00e4r tydligt att den som g\u00e5r 40 t\u00e4vlingar per \u00e5r k\u00e4nner t\u00e4vlingssituationen mycket mer bekant \u00e4n den som g\u00e5r p\u00e5 sex t\u00e4vlingar. P\u00e5 samma s\u00e4tt f\u00f6ds sj\u00e4lvf\u00f6rtroendet p\u00e5 t\u00e4vlingar framf\u00f6r allt ur k\u00e4nslan av att du har tr\u00e4nat h\u00e5rt och gjort allt du kan p\u00e5 gymmet.<\/p>\n
L\u00e4r dig k\u00e4nna igen och namnge dina k\u00e4nslor under t\u00e4vlingsdagen<\/strong><\/h5>\nSom tidigare n\u00e4mnts \u00e4r det n\u00f6dv\u00e4ndigt att k\u00e4nna igen v\u00e5ra egna f\u00f6rnimmelser och kroppsliga f\u00f6r\u00e4ndringar om vi vill reglera dem. Namngivande sensationer (m\u00e4rkning<\/em>) \u00e4r redan ett starkt verktyg f\u00f6r sj\u00e4lvreglering. Bara det faktum att vi \u00e4rligt kan konstatera f\u00f6r oss sj\u00e4lva att vi \u00e4r sp\u00e4nda f\u00f6r tillf\u00e4llet och det k\u00e4nns s\u00e5 och s\u00e5 hj\u00e4lper oss att bli av med alla kedjor av tankar och kritik som vi automatiskt kopplar till situationen.<\/p>\nEtt effektivt s\u00e4tt att lindra sp\u00e4nningar \u00e4r att omdefiniera sensationerna det orsakar som sp\u00e4nning. Fysiskt \u00e4r dessa f\u00f6rnimmelser n\u00e4stan identiska, s\u00e5 genom sj\u00e4lvprat kan vi liksom "lura" oss sj\u00e4lva att k\u00e4nna entusiasm ist\u00e4llet f\u00f6r sp\u00e4nning.<\/p>\n
L\u00e4r dig att v\u00e4nda negativa tankekedjor och sj\u00e4lvprat till positiva<\/strong><\/h5>\nOavsett vad v\u00e5r yttre situation \u00e4r, f\u00f6rs\u00f6ker v\u00e5rt sinne att strukturera den p\u00e5 n\u00e5got s\u00e4tt i en begriplig och kontrollerbar form. N\u00e4r en tiger attackerar fr\u00e5n munnen hinner vi inte med l\u00e5nga tankekedjor, s\u00e5 vi agerar enbart genom stressreaktionen och automatiska funktioner. Men i en l\u00e5ngvarig stressig situation, till exempel n\u00e4r vi v\u00e4ntar p\u00e5 v\u00e5r egen prestation, hinner vi reflektera \u00f6ver situationen.<\/p>\n
Men v\u00e5ra tankeprocesser \u00e4r ofta orimligt negativa, liksom v\u00e5rt sj\u00e4lvprat. I en hotfull situation f\u00f6rbereder sig v\u00e5rt sinne f\u00f6r v\u00e4rsta m\u00f6jliga resultat, s\u00e5 att det skulle vara l\u00e4ttare att acceptera det i tid. Negativa tankekedjor hindrar dock sj\u00e4lva t\u00e4vlingsprestationen och tar v\u00e5r uppm\u00e4rksamhet p\u00e5 saker som ligger utanf\u00f6r v\u00e5r kontroll. Att fokusera p\u00e5 det negativa, till exempel att undvika misstag, kommer dessutom n\u00e4stan s\u00e4kert att leda till exakt detta misstag. Till exempel, om du ropar till motst\u00e5ndaren mitt i matchen att inte titta p\u00e5 resultattavlan, kommer han med st\u00f6rsta sannolikhet omedelbart att rikta blicken dit.<\/p>\n
F\u00f6r att bryta negativa tankekedjor r\u00e4cker det att kunna k\u00e4nna igen dem (n\u00e4r de dyker upp) och acceptera dem som de \u00e4r. I detta fall upph\u00f6r deras makt automatiskt. Det \u00e4r ocks\u00e5 v\u00e4rt att l\u00e4ra sig n\u00e5gra positiva sj\u00e4lvtalande m\u00f6nster, som upprepas som ett mantra, till exempel precis innan f\u00f6rest\u00e4llningen:<\/p>\n
"Jag har tr\u00e4nat h\u00e5rt och jag kan g\u00f6ra det h\u00e4r"
\n"Jag k\u00e4nner mig stark" (\u00e4ven om det inte k\u00e4nns s\u00e5)
\n"Det f\u00f6rsta jag g\u00f6r i mitt framtr\u00e4dande \u00e4r..."
\n"Jag har f\u00f6rberett mig tillr\u00e4ckligt. Vi f\u00e5r se hur l\u00e5ng tid det tar den h\u00e4r g\u00e5ngen"
\n"Det enda jag kan p\u00e5verka \u00e4r min egen prestation"<\/p>\n
Fokusera p\u00e5 saker du kan p\u00e5verka <\/strong><\/h5>\n<\/p>\n
Varje extra sak som idrottaren uppm\u00e4rksammar under t\u00e4vlingsdagen tas fr\u00e5n resurserna som han skulle kunna anv\u00e4nda f\u00f6r s\u00e5dant som \u00e4r v\u00e4sentligt prestationsm\u00e4ssigt. Till exempel har en idrottsut\u00f6vare i r\u00f6relseserier som f\u00f6rbereder sig f\u00f6r sin egen prestation ingen anledning att intensivt titta p\u00e5 sina motst\u00e5ndares prestationer, eftersom de helt enkelt inte kan p\u00e5verkas. I v\u00e4rsta fall \u00f6kar de bara v\u00e5r egen \u00e5ngest om vi utv\u00e4rderar motst\u00e5ndarens prestation som bra. P\u00e5 motsvarande s\u00e4tt, n\u00e4r en t\u00e4vlande fokuserar sin uppm\u00e4rksamhet enbart p\u00e5 motst\u00e5ndarens egenskaper och f\u00e4rdigheter, blir hans egen prestation lidande.<\/p>\n
Atleten b\u00f6r utveckla en grundrutin som passar honom fr\u00e5n lopp till lopp, best\u00e5ende av saker som \u00e4r kontrollerbara och inte beroende av f\u00f6r\u00e4ndrade yttre faktorer. Det kommer s\u00e4kert att ske f\u00f6r\u00e4ndringar och \u00f6verraskande situationer i varje t\u00e4vling, men en bra grundrutin tar h\u00e4nsyn till dessa. Dessa inkluderar till exempel att \u00e4ta p\u00e5 t\u00e4vlingsdagen, planerad uppv\u00e4rmning och avslutning strax innan f\u00f6rest\u00e4llningen.<\/p>\n
Mental f\u00f6rberedelse: <\/strong><\/h5>\nN\u00e4stan alla toppidrottare f\u00f6rbereder sig f\u00f6r t\u00e4vling p\u00e5 ett eller annat s\u00e4tt, \u00e4ven psykologiskt. \u00c5tminstone b\u00f6r du g\u00e5 igenom t\u00e4vlingssituationen i ditt sinne som en process n\u00e5gra g\u00e5nger innan sj\u00e4lva evenemanget. F\u00f6rest\u00e4ll dig hela dagen i ditt sinne s\u00e5 visuellt och stegrik som m\u00f6jligt. Vad \u00e4r det f\u00f6r t\u00e4vlingslokal, hur v\u00e4rmer du upp, vad \u00e4ter du vid n\u00e5got tillf\u00e4lle, vilken typ av sensationer f\u00e5r du under dagen, hur m\u00e5r du precis innan f\u00f6rest\u00e4llningen etc. P\u00e5 s\u00e5 s\u00e4tt \u00e4r det m\u00f6jligt att samla in en "t\u00e4vlingsrutin" \u00e4ven n\u00e4r vi inte \u00e4r med i t\u00e4vlingar. Att g\u00e5 igenom situationen intensivt i sinnet utl\u00f6ser samma mekanismer i v\u00e5r kropp som sj\u00e4lva situationen.<\/p>\n
Mental f\u00f6rberedelse kan ocks\u00e5 tas mycket l\u00e4ngre genom att g\u00f6ra bildtr\u00e4ning till en vanlig del av din tr\u00e4ningsrutin. I det h\u00e4r fallet \u00f6var idrottaren kontrollen av kroppens sj\u00e4lvregleringsmekanismer i f\u00f6rv\u00e4g, och f\u00e4rdiga rutiner kan skapas, som kan anv\u00e4ndas f\u00f6r att st\u00e4lla in det optimala tillst\u00e5ndet i en handv\u00e4ndning innan t\u00e4vlingsprestationen. Du b\u00f6r dock b\u00f6rja tr\u00e4na dessa med ledning av en kompetent tr\u00e4nare.<\/p>\n
P\u00e5 motsvarande s\u00e4tt olika andningstekniker och mindfulness<\/em> -\u00f6vningar ger dig regelbundet nya verktyg f\u00f6r att hantera kroppsliga och mentala f\u00f6rnimmelser.<\/p>\nN\u00e5got att minnas<\/h3>\n\n- Sp\u00e4nning \u00e4r en helt naturlig reaktion p\u00e5 ett upplevt hot, och r\u00e4tt m\u00e4ngd sp\u00e4nning f\u00f6rb\u00e4ttrar prestandan.<\/li>\n
- L\u00e4r dig att k\u00e4nna igen hur sp\u00e4nningar p\u00e5verkar dig mentalt, fysiskt och p\u00e5 niv\u00e5n av beteendef\u00f6r\u00e4ndringar.<\/li>\n
- Utveckla rutiner f\u00f6r dig sj\u00e4lv som du kan upprepa fr\u00e5n t\u00e4vling till t\u00e4vling, \u00e4ven om yttre faktorer f\u00f6r\u00e4ndras.<\/li>\n
- Tr\u00e4na och t\u00e4vla h\u00e5rt f\u00f6r att bygga upp din rutin.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"
Vad orsakar egentligen konkurrenssp\u00e4nningen? Sp\u00e4nning \u00e4r f\u00f6rvisso en bekant k\u00e4nsla f\u00f6r varje idrottare, och n\u00e4stan alla kommer s\u00e4kert att h\u00e5lla med om att f\u00f6rbittring inte k\u00e4nns s\u00e4rskilt trevlig. Att uppleva sp\u00e4nning och framf\u00f6r allt reaktioner och s\u00e4tt att agera varierar mycket mellan individer. Andra \u00e4r i ett \u00f6verbelastat tillst\u00e5nd, of\u00f6rm\u00f6gna att h\u00e5lla sig stilla ett \u00f6gonblick medan den andra blir slapp och musklerna k\u00e4nns tunga. \u00c4r\u2026<\/p>","protected":false},"author":7,"featured_media":9943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-11718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-valmennusblogi"],"yoast_head":"\n
Miksi kisaaminen j\u00e4nnitt\u00e4\u00e4 ja miten j\u00e4nnityst\u00e4 voi lievent\u00e4\u00e4? - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"TU11 tarjoaa innostavan ymp\u00e4rist\u00f6n harjoitella taekwondoa kaikenik\u00e4isille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. 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Valmennus on systemaattista ja valmentajat maamme parhaimmistoa...",""],["meta","name","twitter:card","content","summary_large_image",""],["meta","name","twitter:image","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg?p=11718",""],["meta","name","twitter:label1","content","Written by",""],["meta","name","twitter:data1","content","Pauli Raivio",""],["meta","name","twitter:label2","content","Est. reading time",""],["meta","name","twitter:data2","content","9 minutes",""],["meta","name","author","content","Pauli Raivio",""],["meta","name","thumbnail","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg",""]]},"_links":{"self":[{"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/posts\/11718","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/comments?post=11718"}],"version-history":[{"count":0,"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/posts\/11718\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/media\/9943"}],"wp:attachment":[{"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/media?parent=11718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/categories?post=11718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/sv\/wp-json\/wp\/v2\/tags?post=11718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
F\u00f6r\u00e4ndringar i beteende<\/strong><\/h5>\n\n- H\u00e5llning och blick \u2013 F\u00f6r\u00e4ndras din h\u00e5llning n\u00e4r du sp\u00e4nner dig? Sjunker dina axlar eller tittar du ner i golvet?<\/li>\n
- Aktivitetshastighet \u2013 \u00d6kar eller minskar stress din aktivitet? K\u00e4nner du att du borde g\u00f6ra n\u00e5got hela tiden eller snarare att det skulle vara sk\u00f6nt att krypa ihop f\u00f6r en tupplur?<\/li>\n
- Introversion och extroversion \u2013 Har du mer eller mindre kontakt med andra m\u00e4nniskor p\u00e5 t\u00e4vlingsdagen? F\u00f6r andra kan st\u00f6det fr\u00e5n en grupp vara viktigt n\u00e4r de \u00e4r sp\u00e4nda, d\u00e4r den andra g\u00e4rna vill vara mer ifred.<\/li>\n<\/ul>\n
S\u00e5 m\u00e5nga f\u00f6r\u00e4ndringar sker i idrottarens sinne och kropp n\u00e4r de f\u00f6rbereder sig f\u00f6r prestationen. Vissa \u00e4r l\u00e4ttare att l\u00e4gga m\u00e4rke till \u00e4n andra, och helheten de bildar \u00e4r unik f\u00f6r varje idrottare. Att k\u00e4nna igen dina egna stressreaktioner \u00e4r en anv\u00e4ndbar f\u00e4rdighet, f\u00f6r endast genom dem kan vi reglera v\u00e5rt allm\u00e4nna hum\u00f6r genom tr\u00e4ning.<\/p>\n
Hur reglerar jag mitt eget vakenhetstillst\u00e5nd?<\/h3>\n
Det skulle vara trevligt om vi kunde klicka med fingrarna f\u00f6r att s\u00e4tta v\u00e5ra kroppar i det perfekta tillst\u00e5ndet f\u00f6r prestation. Detta magiska trick \u00e4r dock inte m\u00f6jligt, och \u00e4ven proffs p\u00e5 h\u00f6gsta niv\u00e5 m\u00e5ste st\u00e4ndigt \u00f6va p\u00e5 att justera sin st\u00e4mning. Toppar \u00e4r ocks\u00e5 sp\u00e4nnande, \u00e4ven om det inte alltid verkar s\u00e5 utifr\u00e5n. Men genom erfarenhet och m\u00e5lmedveten tr\u00e4ning har de l\u00e4rt sig att utnyttja sin stressreaktion som en del av f\u00f6rberedelserna inf\u00f6r t\u00e4vlingsprestationen.<\/p>\n
H\u00e4rn\u00e4st kommer vi att introducera s\u00e4tt p\u00e5 vilka du kan reglera din vakenhet och sp\u00e4nning, men som sagt, m\u00e5lmedveten tr\u00e4ning av dessa \u00e4ven utanf\u00f6r t\u00e4vling \u00e4r det enda s\u00e4ttet att g\u00f6ra dem till en del av din verktygsl\u00e5da.<\/p>\n
Tr\u00e4na och t\u00e4vla mycket och lite till <\/strong><\/h5>\nDenna instruktion \u00e4r ganska sj\u00e4lvf\u00f6rklarande. Genom att g\u00f6ra n\u00e5got upprepade g\u00e5nger i stora m\u00e4ngder utvecklas det till en rutin, och rutiner \u00e4r l\u00e4tta att slutf\u00f6ra oavsett beredskapsl\u00e4ge. Det \u00e4r tydligt att den som g\u00e5r 40 t\u00e4vlingar per \u00e5r k\u00e4nner t\u00e4vlingssituationen mycket mer bekant \u00e4n den som g\u00e5r p\u00e5 sex t\u00e4vlingar. P\u00e5 samma s\u00e4tt f\u00f6ds sj\u00e4lvf\u00f6rtroendet p\u00e5 t\u00e4vlingar framf\u00f6r allt ur k\u00e4nslan av att du har tr\u00e4nat h\u00e5rt och gjort allt du kan p\u00e5 gymmet.<\/p>\n
L\u00e4r dig k\u00e4nna igen och namnge dina k\u00e4nslor under t\u00e4vlingsdagen<\/strong><\/h5>\nSom tidigare n\u00e4mnts \u00e4r det n\u00f6dv\u00e4ndigt att k\u00e4nna igen v\u00e5ra egna f\u00f6rnimmelser och kroppsliga f\u00f6r\u00e4ndringar om vi vill reglera dem. Namngivande sensationer (m\u00e4rkning<\/em>) \u00e4r redan ett starkt verktyg f\u00f6r sj\u00e4lvreglering. Bara det faktum att vi \u00e4rligt kan konstatera f\u00f6r oss sj\u00e4lva att vi \u00e4r sp\u00e4nda f\u00f6r tillf\u00e4llet och det k\u00e4nns s\u00e5 och s\u00e5 hj\u00e4lper oss att bli av med alla kedjor av tankar och kritik som vi automatiskt kopplar till situationen.<\/p>\nEtt effektivt s\u00e4tt att lindra sp\u00e4nningar \u00e4r att omdefiniera sensationerna det orsakar som sp\u00e4nning. Fysiskt \u00e4r dessa f\u00f6rnimmelser n\u00e4stan identiska, s\u00e5 genom sj\u00e4lvprat kan vi liksom "lura" oss sj\u00e4lva att k\u00e4nna entusiasm ist\u00e4llet f\u00f6r sp\u00e4nning.<\/p>\n
L\u00e4r dig att v\u00e4nda negativa tankekedjor och sj\u00e4lvprat till positiva<\/strong><\/h5>\nOavsett vad v\u00e5r yttre situation \u00e4r, f\u00f6rs\u00f6ker v\u00e5rt sinne att strukturera den p\u00e5 n\u00e5got s\u00e4tt i en begriplig och kontrollerbar form. N\u00e4r en tiger attackerar fr\u00e5n munnen hinner vi inte med l\u00e5nga tankekedjor, s\u00e5 vi agerar enbart genom stressreaktionen och automatiska funktioner. Men i en l\u00e5ngvarig stressig situation, till exempel n\u00e4r vi v\u00e4ntar p\u00e5 v\u00e5r egen prestation, hinner vi reflektera \u00f6ver situationen.<\/p>\n
Men v\u00e5ra tankeprocesser \u00e4r ofta orimligt negativa, liksom v\u00e5rt sj\u00e4lvprat. I en hotfull situation f\u00f6rbereder sig v\u00e5rt sinne f\u00f6r v\u00e4rsta m\u00f6jliga resultat, s\u00e5 att det skulle vara l\u00e4ttare att acceptera det i tid. Negativa tankekedjor hindrar dock sj\u00e4lva t\u00e4vlingsprestationen och tar v\u00e5r uppm\u00e4rksamhet p\u00e5 saker som ligger utanf\u00f6r v\u00e5r kontroll. Att fokusera p\u00e5 det negativa, till exempel att undvika misstag, kommer dessutom n\u00e4stan s\u00e4kert att leda till exakt detta misstag. Till exempel, om du ropar till motst\u00e5ndaren mitt i matchen att inte titta p\u00e5 resultattavlan, kommer han med st\u00f6rsta sannolikhet omedelbart att rikta blicken dit.<\/p>\n
F\u00f6r att bryta negativa tankekedjor r\u00e4cker det att kunna k\u00e4nna igen dem (n\u00e4r de dyker upp) och acceptera dem som de \u00e4r. I detta fall upph\u00f6r deras makt automatiskt. Det \u00e4r ocks\u00e5 v\u00e4rt att l\u00e4ra sig n\u00e5gra positiva sj\u00e4lvtalande m\u00f6nster, som upprepas som ett mantra, till exempel precis innan f\u00f6rest\u00e4llningen:<\/p>\n
"Jag har tr\u00e4nat h\u00e5rt och jag kan g\u00f6ra det h\u00e4r"
\n"Jag k\u00e4nner mig stark" (\u00e4ven om det inte k\u00e4nns s\u00e5)
\n"Det f\u00f6rsta jag g\u00f6r i mitt framtr\u00e4dande \u00e4r..."
\n"Jag har f\u00f6rberett mig tillr\u00e4ckligt. Vi f\u00e5r se hur l\u00e5ng tid det tar den h\u00e4r g\u00e5ngen"
\n"Det enda jag kan p\u00e5verka \u00e4r min egen prestation"<\/p>\n
Fokusera p\u00e5 saker du kan p\u00e5verka <\/strong><\/h5>\n<\/p>\n
Varje extra sak som idrottaren uppm\u00e4rksammar under t\u00e4vlingsdagen tas fr\u00e5n resurserna som han skulle kunna anv\u00e4nda f\u00f6r s\u00e5dant som \u00e4r v\u00e4sentligt prestationsm\u00e4ssigt. Till exempel har en idrottsut\u00f6vare i r\u00f6relseserier som f\u00f6rbereder sig f\u00f6r sin egen prestation ingen anledning att intensivt titta p\u00e5 sina motst\u00e5ndares prestationer, eftersom de helt enkelt inte kan p\u00e5verkas. I v\u00e4rsta fall \u00f6kar de bara v\u00e5r egen \u00e5ngest om vi utv\u00e4rderar motst\u00e5ndarens prestation som bra. P\u00e5 motsvarande s\u00e4tt, n\u00e4r en t\u00e4vlande fokuserar sin uppm\u00e4rksamhet enbart p\u00e5 motst\u00e5ndarens egenskaper och f\u00e4rdigheter, blir hans egen prestation lidande.<\/p>\n
Atleten b\u00f6r utveckla en grundrutin som passar honom fr\u00e5n lopp till lopp, best\u00e5ende av saker som \u00e4r kontrollerbara och inte beroende av f\u00f6r\u00e4ndrade yttre faktorer. Det kommer s\u00e4kert att ske f\u00f6r\u00e4ndringar och \u00f6verraskande situationer i varje t\u00e4vling, men en bra grundrutin tar h\u00e4nsyn till dessa. Dessa inkluderar till exempel att \u00e4ta p\u00e5 t\u00e4vlingsdagen, planerad uppv\u00e4rmning och avslutning strax innan f\u00f6rest\u00e4llningen.<\/p>\n
Mental f\u00f6rberedelse: <\/strong><\/h5>\nN\u00e4stan alla toppidrottare f\u00f6rbereder sig f\u00f6r t\u00e4vling p\u00e5 ett eller annat s\u00e4tt, \u00e4ven psykologiskt. \u00c5tminstone b\u00f6r du g\u00e5 igenom t\u00e4vlingssituationen i ditt sinne som en process n\u00e5gra g\u00e5nger innan sj\u00e4lva evenemanget. F\u00f6rest\u00e4ll dig hela dagen i ditt sinne s\u00e5 visuellt och stegrik som m\u00f6jligt. Vad \u00e4r det f\u00f6r t\u00e4vlingslokal, hur v\u00e4rmer du upp, vad \u00e4ter du vid n\u00e5got tillf\u00e4lle, vilken typ av sensationer f\u00e5r du under dagen, hur m\u00e5r du precis innan f\u00f6rest\u00e4llningen etc. P\u00e5 s\u00e5 s\u00e4tt \u00e4r det m\u00f6jligt att samla in en "t\u00e4vlingsrutin" \u00e4ven n\u00e4r vi inte \u00e4r med i t\u00e4vlingar. Att g\u00e5 igenom situationen intensivt i sinnet utl\u00f6ser samma mekanismer i v\u00e5r kropp som sj\u00e4lva situationen.<\/p>\n
Mental f\u00f6rberedelse kan ocks\u00e5 tas mycket l\u00e4ngre genom att g\u00f6ra bildtr\u00e4ning till en vanlig del av din tr\u00e4ningsrutin. I det h\u00e4r fallet \u00f6var idrottaren kontrollen av kroppens sj\u00e4lvregleringsmekanismer i f\u00f6rv\u00e4g, och f\u00e4rdiga rutiner kan skapas, som kan anv\u00e4ndas f\u00f6r att st\u00e4lla in det optimala tillst\u00e5ndet i en handv\u00e4ndning innan t\u00e4vlingsprestationen. Du b\u00f6r dock b\u00f6rja tr\u00e4na dessa med ledning av en kompetent tr\u00e4nare.<\/p>\n
P\u00e5 motsvarande s\u00e4tt olika andningstekniker och mindfulness<\/em> -\u00f6vningar ger dig regelbundet nya verktyg f\u00f6r att hantera kroppsliga och mentala f\u00f6rnimmelser.<\/p>\nN\u00e5got att minnas<\/h3>\n\n- Sp\u00e4nning \u00e4r en helt naturlig reaktion p\u00e5 ett upplevt hot, och r\u00e4tt m\u00e4ngd sp\u00e4nning f\u00f6rb\u00e4ttrar prestandan.<\/li>\n
- L\u00e4r dig att k\u00e4nna igen hur sp\u00e4nningar p\u00e5verkar dig mentalt, fysiskt och p\u00e5 niv\u00e5n av beteendef\u00f6r\u00e4ndringar.<\/li>\n
- Utveckla rutiner f\u00f6r dig sj\u00e4lv som du kan upprepa fr\u00e5n t\u00e4vling till t\u00e4vling, \u00e4ven om yttre faktorer f\u00f6r\u00e4ndras.<\/li>\n
- Tr\u00e4na och t\u00e4vla h\u00e5rt f\u00f6r att bygga upp din rutin.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"
Vad orsakar egentligen konkurrenssp\u00e4nningen? Sp\u00e4nning \u00e4r f\u00f6rvisso en bekant k\u00e4nsla f\u00f6r varje idrottare, och n\u00e4stan alla kommer s\u00e4kert att h\u00e5lla med om att f\u00f6rbittring inte k\u00e4nns s\u00e4rskilt trevlig. Att uppleva sp\u00e4nning och framf\u00f6r allt reaktioner och s\u00e4tt att agera varierar mycket mellan individer. Andra \u00e4r i ett \u00f6verbelastat tillst\u00e5nd, of\u00f6rm\u00f6gna att h\u00e5lla sig stilla ett \u00f6gonblick medan den andra blir slapp och musklerna k\u00e4nns tunga. \u00c4r\u2026<\/p>","protected":false},"author":7,"featured_media":9943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-11718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-valmennusblogi"],"yoast_head":"\n
Miksi kisaaminen j\u00e4nnitt\u00e4\u00e4 ja miten j\u00e4nnityst\u00e4 voi lievent\u00e4\u00e4? - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"TU11 tarjoaa innostavan ymp\u00e4rist\u00f6n harjoitella taekwondoa kaikenik\u00e4isille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. 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S\u00e5 m\u00e5nga f\u00f6r\u00e4ndringar sker i idrottarens sinne och kropp n\u00e4r de f\u00f6rbereder sig f\u00f6r prestationen. Vissa \u00e4r l\u00e4ttare att l\u00e4gga m\u00e4rke till \u00e4n andra, och helheten de bildar \u00e4r unik f\u00f6r varje idrottare. Att k\u00e4nna igen dina egna stressreaktioner \u00e4r en anv\u00e4ndbar f\u00e4rdighet, f\u00f6r endast genom dem kan vi reglera v\u00e5rt allm\u00e4nna hum\u00f6r genom tr\u00e4ning.<\/p>\n
Hur reglerar jag mitt eget vakenhetstillst\u00e5nd?<\/h3>\n
Det skulle vara trevligt om vi kunde klicka med fingrarna f\u00f6r att s\u00e4tta v\u00e5ra kroppar i det perfekta tillst\u00e5ndet f\u00f6r prestation. Detta magiska trick \u00e4r dock inte m\u00f6jligt, och \u00e4ven proffs p\u00e5 h\u00f6gsta niv\u00e5 m\u00e5ste st\u00e4ndigt \u00f6va p\u00e5 att justera sin st\u00e4mning. Toppar \u00e4r ocks\u00e5 sp\u00e4nnande, \u00e4ven om det inte alltid verkar s\u00e5 utifr\u00e5n. Men genom erfarenhet och m\u00e5lmedveten tr\u00e4ning har de l\u00e4rt sig att utnyttja sin stressreaktion som en del av f\u00f6rberedelserna inf\u00f6r t\u00e4vlingsprestationen.<\/p>\n
H\u00e4rn\u00e4st kommer vi att introducera s\u00e4tt p\u00e5 vilka du kan reglera din vakenhet och sp\u00e4nning, men som sagt, m\u00e5lmedveten tr\u00e4ning av dessa \u00e4ven utanf\u00f6r t\u00e4vling \u00e4r det enda s\u00e4ttet att g\u00f6ra dem till en del av din verktygsl\u00e5da.<\/p>\n
Tr\u00e4na och t\u00e4vla mycket och lite till <\/strong><\/h5>\nDenna instruktion \u00e4r ganska sj\u00e4lvf\u00f6rklarande. Genom att g\u00f6ra n\u00e5got upprepade g\u00e5nger i stora m\u00e4ngder utvecklas det till en rutin, och rutiner \u00e4r l\u00e4tta att slutf\u00f6ra oavsett beredskapsl\u00e4ge. Det \u00e4r tydligt att den som g\u00e5r 40 t\u00e4vlingar per \u00e5r k\u00e4nner t\u00e4vlingssituationen mycket mer bekant \u00e4n den som g\u00e5r p\u00e5 sex t\u00e4vlingar. P\u00e5 samma s\u00e4tt f\u00f6ds sj\u00e4lvf\u00f6rtroendet p\u00e5 t\u00e4vlingar framf\u00f6r allt ur k\u00e4nslan av att du har tr\u00e4nat h\u00e5rt och gjort allt du kan p\u00e5 gymmet.<\/p>\n
L\u00e4r dig k\u00e4nna igen och namnge dina k\u00e4nslor under t\u00e4vlingsdagen<\/strong><\/h5>\nSom tidigare n\u00e4mnts \u00e4r det n\u00f6dv\u00e4ndigt att k\u00e4nna igen v\u00e5ra egna f\u00f6rnimmelser och kroppsliga f\u00f6r\u00e4ndringar om vi vill reglera dem. Namngivande sensationer (m\u00e4rkning<\/em>) \u00e4r redan ett starkt verktyg f\u00f6r sj\u00e4lvreglering. Bara det faktum att vi \u00e4rligt kan konstatera f\u00f6r oss sj\u00e4lva att vi \u00e4r sp\u00e4nda f\u00f6r tillf\u00e4llet och det k\u00e4nns s\u00e5 och s\u00e5 hj\u00e4lper oss att bli av med alla kedjor av tankar och kritik som vi automatiskt kopplar till situationen.<\/p>\nEtt effektivt s\u00e4tt att lindra sp\u00e4nningar \u00e4r att omdefiniera sensationerna det orsakar som sp\u00e4nning. Fysiskt \u00e4r dessa f\u00f6rnimmelser n\u00e4stan identiska, s\u00e5 genom sj\u00e4lvprat kan vi liksom "lura" oss sj\u00e4lva att k\u00e4nna entusiasm ist\u00e4llet f\u00f6r sp\u00e4nning.<\/p>\n
L\u00e4r dig att v\u00e4nda negativa tankekedjor och sj\u00e4lvprat till positiva<\/strong><\/h5>\nOavsett vad v\u00e5r yttre situation \u00e4r, f\u00f6rs\u00f6ker v\u00e5rt sinne att strukturera den p\u00e5 n\u00e5got s\u00e4tt i en begriplig och kontrollerbar form. N\u00e4r en tiger attackerar fr\u00e5n munnen hinner vi inte med l\u00e5nga tankekedjor, s\u00e5 vi agerar enbart genom stressreaktionen och automatiska funktioner. Men i en l\u00e5ngvarig stressig situation, till exempel n\u00e4r vi v\u00e4ntar p\u00e5 v\u00e5r egen prestation, hinner vi reflektera \u00f6ver situationen.<\/p>\n
Men v\u00e5ra tankeprocesser \u00e4r ofta orimligt negativa, liksom v\u00e5rt sj\u00e4lvprat. I en hotfull situation f\u00f6rbereder sig v\u00e5rt sinne f\u00f6r v\u00e4rsta m\u00f6jliga resultat, s\u00e5 att det skulle vara l\u00e4ttare att acceptera det i tid. Negativa tankekedjor hindrar dock sj\u00e4lva t\u00e4vlingsprestationen och tar v\u00e5r uppm\u00e4rksamhet p\u00e5 saker som ligger utanf\u00f6r v\u00e5r kontroll. Att fokusera p\u00e5 det negativa, till exempel att undvika misstag, kommer dessutom n\u00e4stan s\u00e4kert att leda till exakt detta misstag. Till exempel, om du ropar till motst\u00e5ndaren mitt i matchen att inte titta p\u00e5 resultattavlan, kommer han med st\u00f6rsta sannolikhet omedelbart att rikta blicken dit.<\/p>\n
F\u00f6r att bryta negativa tankekedjor r\u00e4cker det att kunna k\u00e4nna igen dem (n\u00e4r de dyker upp) och acceptera dem som de \u00e4r. I detta fall upph\u00f6r deras makt automatiskt. Det \u00e4r ocks\u00e5 v\u00e4rt att l\u00e4ra sig n\u00e5gra positiva sj\u00e4lvtalande m\u00f6nster, som upprepas som ett mantra, till exempel precis innan f\u00f6rest\u00e4llningen:<\/p>\n
"Jag har tr\u00e4nat h\u00e5rt och jag kan g\u00f6ra det h\u00e4r"
\n"Jag k\u00e4nner mig stark" (\u00e4ven om det inte k\u00e4nns s\u00e5)
\n"Det f\u00f6rsta jag g\u00f6r i mitt framtr\u00e4dande \u00e4r..."
\n"Jag har f\u00f6rberett mig tillr\u00e4ckligt. Vi f\u00e5r se hur l\u00e5ng tid det tar den h\u00e4r g\u00e5ngen"
\n"Det enda jag kan p\u00e5verka \u00e4r min egen prestation"<\/p>\n
Fokusera p\u00e5 saker du kan p\u00e5verka <\/strong><\/h5>\n<\/p>\n
Varje extra sak som idrottaren uppm\u00e4rksammar under t\u00e4vlingsdagen tas fr\u00e5n resurserna som han skulle kunna anv\u00e4nda f\u00f6r s\u00e5dant som \u00e4r v\u00e4sentligt prestationsm\u00e4ssigt. Till exempel har en idrottsut\u00f6vare i r\u00f6relseserier som f\u00f6rbereder sig f\u00f6r sin egen prestation ingen anledning att intensivt titta p\u00e5 sina motst\u00e5ndares prestationer, eftersom de helt enkelt inte kan p\u00e5verkas. I v\u00e4rsta fall \u00f6kar de bara v\u00e5r egen \u00e5ngest om vi utv\u00e4rderar motst\u00e5ndarens prestation som bra. P\u00e5 motsvarande s\u00e4tt, n\u00e4r en t\u00e4vlande fokuserar sin uppm\u00e4rksamhet enbart p\u00e5 motst\u00e5ndarens egenskaper och f\u00e4rdigheter, blir hans egen prestation lidande.<\/p>\n
Atleten b\u00f6r utveckla en grundrutin som passar honom fr\u00e5n lopp till lopp, best\u00e5ende av saker som \u00e4r kontrollerbara och inte beroende av f\u00f6r\u00e4ndrade yttre faktorer. Det kommer s\u00e4kert att ske f\u00f6r\u00e4ndringar och \u00f6verraskande situationer i varje t\u00e4vling, men en bra grundrutin tar h\u00e4nsyn till dessa. Dessa inkluderar till exempel att \u00e4ta p\u00e5 t\u00e4vlingsdagen, planerad uppv\u00e4rmning och avslutning strax innan f\u00f6rest\u00e4llningen.<\/p>\n
Mental f\u00f6rberedelse: <\/strong><\/h5>\nN\u00e4stan alla toppidrottare f\u00f6rbereder sig f\u00f6r t\u00e4vling p\u00e5 ett eller annat s\u00e4tt, \u00e4ven psykologiskt. \u00c5tminstone b\u00f6r du g\u00e5 igenom t\u00e4vlingssituationen i ditt sinne som en process n\u00e5gra g\u00e5nger innan sj\u00e4lva evenemanget. F\u00f6rest\u00e4ll dig hela dagen i ditt sinne s\u00e5 visuellt och stegrik som m\u00f6jligt. Vad \u00e4r det f\u00f6r t\u00e4vlingslokal, hur v\u00e4rmer du upp, vad \u00e4ter du vid n\u00e5got tillf\u00e4lle, vilken typ av sensationer f\u00e5r du under dagen, hur m\u00e5r du precis innan f\u00f6rest\u00e4llningen etc. P\u00e5 s\u00e5 s\u00e4tt \u00e4r det m\u00f6jligt att samla in en "t\u00e4vlingsrutin" \u00e4ven n\u00e4r vi inte \u00e4r med i t\u00e4vlingar. Att g\u00e5 igenom situationen intensivt i sinnet utl\u00f6ser samma mekanismer i v\u00e5r kropp som sj\u00e4lva situationen.<\/p>\n
Mental f\u00f6rberedelse kan ocks\u00e5 tas mycket l\u00e4ngre genom att g\u00f6ra bildtr\u00e4ning till en vanlig del av din tr\u00e4ningsrutin. I det h\u00e4r fallet \u00f6var idrottaren kontrollen av kroppens sj\u00e4lvregleringsmekanismer i f\u00f6rv\u00e4g, och f\u00e4rdiga rutiner kan skapas, som kan anv\u00e4ndas f\u00f6r att st\u00e4lla in det optimala tillst\u00e5ndet i en handv\u00e4ndning innan t\u00e4vlingsprestationen. Du b\u00f6r dock b\u00f6rja tr\u00e4na dessa med ledning av en kompetent tr\u00e4nare.<\/p>\n
P\u00e5 motsvarande s\u00e4tt olika andningstekniker och mindfulness<\/em> -\u00f6vningar ger dig regelbundet nya verktyg f\u00f6r att hantera kroppsliga och mentala f\u00f6rnimmelser.<\/p>\nN\u00e5got att minnas<\/h3>\n\n- Sp\u00e4nning \u00e4r en helt naturlig reaktion p\u00e5 ett upplevt hot, och r\u00e4tt m\u00e4ngd sp\u00e4nning f\u00f6rb\u00e4ttrar prestandan.<\/li>\n
- L\u00e4r dig att k\u00e4nna igen hur sp\u00e4nningar p\u00e5verkar dig mentalt, fysiskt och p\u00e5 niv\u00e5n av beteendef\u00f6r\u00e4ndringar.<\/li>\n
- Utveckla rutiner f\u00f6r dig sj\u00e4lv som du kan upprepa fr\u00e5n t\u00e4vling till t\u00e4vling, \u00e4ven om yttre faktorer f\u00f6r\u00e4ndras.<\/li>\n
- Tr\u00e4na och t\u00e4vla h\u00e5rt f\u00f6r att bygga upp din rutin.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"
Vad orsakar egentligen konkurrenssp\u00e4nningen? Sp\u00e4nning \u00e4r f\u00f6rvisso en bekant k\u00e4nsla f\u00f6r varje idrottare, och n\u00e4stan alla kommer s\u00e4kert att h\u00e5lla med om att f\u00f6rbittring inte k\u00e4nns s\u00e4rskilt trevlig. Att uppleva sp\u00e4nning och framf\u00f6r allt reaktioner och s\u00e4tt att agera varierar mycket mellan individer. Andra \u00e4r i ett \u00f6verbelastat tillst\u00e5nd, of\u00f6rm\u00f6gna att h\u00e5lla sig stilla ett \u00f6gonblick medan den andra blir slapp och musklerna k\u00e4nns tunga. \u00c4r\u2026<\/p>","protected":false},"author":7,"featured_media":9943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-11718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-valmennusblogi"],"yoast_head":"\n
Miksi kisaaminen j\u00e4nnitt\u00e4\u00e4 ja miten j\u00e4nnityst\u00e4 voi lievent\u00e4\u00e4? - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"TU11 tarjoaa innostavan ymp\u00e4rist\u00f6n harjoitella taekwondoa kaikenik\u00e4isille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. 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Som tidigare n\u00e4mnts \u00e4r det n\u00f6dv\u00e4ndigt att k\u00e4nna igen v\u00e5ra egna f\u00f6rnimmelser och kroppsliga f\u00f6r\u00e4ndringar om vi vill reglera dem. Namngivande sensationer (m\u00e4rkning<\/em>) \u00e4r redan ett starkt verktyg f\u00f6r sj\u00e4lvreglering. Bara det faktum att vi \u00e4rligt kan konstatera f\u00f6r oss sj\u00e4lva att vi \u00e4r sp\u00e4nda f\u00f6r tillf\u00e4llet och det k\u00e4nns s\u00e5 och s\u00e5 hj\u00e4lper oss att bli av med alla kedjor av tankar och kritik som vi automatiskt kopplar till situationen.<\/p>\n Ett effektivt s\u00e4tt att lindra sp\u00e4nningar \u00e4r att omdefiniera sensationerna det orsakar som sp\u00e4nning. Fysiskt \u00e4r dessa f\u00f6rnimmelser n\u00e4stan identiska, s\u00e5 genom sj\u00e4lvprat kan vi liksom "lura" oss sj\u00e4lva att k\u00e4nna entusiasm ist\u00e4llet f\u00f6r sp\u00e4nning.<\/p>\n Oavsett vad v\u00e5r yttre situation \u00e4r, f\u00f6rs\u00f6ker v\u00e5rt sinne att strukturera den p\u00e5 n\u00e5got s\u00e4tt i en begriplig och kontrollerbar form. N\u00e4r en tiger attackerar fr\u00e5n munnen hinner vi inte med l\u00e5nga tankekedjor, s\u00e5 vi agerar enbart genom stressreaktionen och automatiska funktioner. Men i en l\u00e5ngvarig stressig situation, till exempel n\u00e4r vi v\u00e4ntar p\u00e5 v\u00e5r egen prestation, hinner vi reflektera \u00f6ver situationen.<\/p>\n Men v\u00e5ra tankeprocesser \u00e4r ofta orimligt negativa, liksom v\u00e5rt sj\u00e4lvprat. I en hotfull situation f\u00f6rbereder sig v\u00e5rt sinne f\u00f6r v\u00e4rsta m\u00f6jliga resultat, s\u00e5 att det skulle vara l\u00e4ttare att acceptera det i tid. Negativa tankekedjor hindrar dock sj\u00e4lva t\u00e4vlingsprestationen och tar v\u00e5r uppm\u00e4rksamhet p\u00e5 saker som ligger utanf\u00f6r v\u00e5r kontroll. Att fokusera p\u00e5 det negativa, till exempel att undvika misstag, kommer dessutom n\u00e4stan s\u00e4kert att leda till exakt detta misstag. Till exempel, om du ropar till motst\u00e5ndaren mitt i matchen att inte titta p\u00e5 resultattavlan, kommer han med st\u00f6rsta sannolikhet omedelbart att rikta blicken dit.<\/p>\n F\u00f6r att bryta negativa tankekedjor r\u00e4cker det att kunna k\u00e4nna igen dem (n\u00e4r de dyker upp) och acceptera dem som de \u00e4r. I detta fall upph\u00f6r deras makt automatiskt. Det \u00e4r ocks\u00e5 v\u00e4rt att l\u00e4ra sig n\u00e5gra positiva sj\u00e4lvtalande m\u00f6nster, som upprepas som ett mantra, till exempel precis innan f\u00f6rest\u00e4llningen:<\/p>\n "Jag har tr\u00e4nat h\u00e5rt och jag kan g\u00f6ra det h\u00e4r" Varje extra sak som idrottaren uppm\u00e4rksammar under t\u00e4vlingsdagen tas fr\u00e5n resurserna som han skulle kunna anv\u00e4nda f\u00f6r s\u00e5dant som \u00e4r v\u00e4sentligt prestationsm\u00e4ssigt. Till exempel har en idrottsut\u00f6vare i r\u00f6relseserier som f\u00f6rbereder sig f\u00f6r sin egen prestation ingen anledning att intensivt titta p\u00e5 sina motst\u00e5ndares prestationer, eftersom de helt enkelt inte kan p\u00e5verkas. I v\u00e4rsta fall \u00f6kar de bara v\u00e5r egen \u00e5ngest om vi utv\u00e4rderar motst\u00e5ndarens prestation som bra. P\u00e5 motsvarande s\u00e4tt, n\u00e4r en t\u00e4vlande fokuserar sin uppm\u00e4rksamhet enbart p\u00e5 motst\u00e5ndarens egenskaper och f\u00e4rdigheter, blir hans egen prestation lidande.<\/p>\n Atleten b\u00f6r utveckla en grundrutin som passar honom fr\u00e5n lopp till lopp, best\u00e5ende av saker som \u00e4r kontrollerbara och inte beroende av f\u00f6r\u00e4ndrade yttre faktorer. Det kommer s\u00e4kert att ske f\u00f6r\u00e4ndringar och \u00f6verraskande situationer i varje t\u00e4vling, men en bra grundrutin tar h\u00e4nsyn till dessa. Dessa inkluderar till exempel att \u00e4ta p\u00e5 t\u00e4vlingsdagen, planerad uppv\u00e4rmning och avslutning strax innan f\u00f6rest\u00e4llningen.<\/p>\n N\u00e4stan alla toppidrottare f\u00f6rbereder sig f\u00f6r t\u00e4vling p\u00e5 ett eller annat s\u00e4tt, \u00e4ven psykologiskt. \u00c5tminstone b\u00f6r du g\u00e5 igenom t\u00e4vlingssituationen i ditt sinne som en process n\u00e5gra g\u00e5nger innan sj\u00e4lva evenemanget. F\u00f6rest\u00e4ll dig hela dagen i ditt sinne s\u00e5 visuellt och stegrik som m\u00f6jligt. Vad \u00e4r det f\u00f6r t\u00e4vlingslokal, hur v\u00e4rmer du upp, vad \u00e4ter du vid n\u00e5got tillf\u00e4lle, vilken typ av sensationer f\u00e5r du under dagen, hur m\u00e5r du precis innan f\u00f6rest\u00e4llningen etc. P\u00e5 s\u00e5 s\u00e4tt \u00e4r det m\u00f6jligt att samla in en "t\u00e4vlingsrutin" \u00e4ven n\u00e4r vi inte \u00e4r med i t\u00e4vlingar. Att g\u00e5 igenom situationen intensivt i sinnet utl\u00f6ser samma mekanismer i v\u00e5r kropp som sj\u00e4lva situationen.<\/p>\n Mental f\u00f6rberedelse kan ocks\u00e5 tas mycket l\u00e4ngre genom att g\u00f6ra bildtr\u00e4ning till en vanlig del av din tr\u00e4ningsrutin. I det h\u00e4r fallet \u00f6var idrottaren kontrollen av kroppens sj\u00e4lvregleringsmekanismer i f\u00f6rv\u00e4g, och f\u00e4rdiga rutiner kan skapas, som kan anv\u00e4ndas f\u00f6r att st\u00e4lla in det optimala tillst\u00e5ndet i en handv\u00e4ndning innan t\u00e4vlingsprestationen. Du b\u00f6r dock b\u00f6rja tr\u00e4na dessa med ledning av en kompetent tr\u00e4nare.<\/p>\n P\u00e5 motsvarande s\u00e4tt olika andningstekniker och mindfulness<\/em> -\u00f6vningar ger dig regelbundet nya verktyg f\u00f6r att hantera kroppsliga och mentala f\u00f6rnimmelser.<\/p>\n Vad orsakar egentligen konkurrenssp\u00e4nningen? Sp\u00e4nning \u00e4r f\u00f6rvisso en bekant k\u00e4nsla f\u00f6r varje idrottare, och n\u00e4stan alla kommer s\u00e4kert att h\u00e5lla med om att f\u00f6rbittring inte k\u00e4nns s\u00e4rskilt trevlig. Att uppleva sp\u00e4nning och framf\u00f6r allt reaktioner och s\u00e4tt att agera varierar mycket mellan individer. Andra \u00e4r i ett \u00f6verbelastat tillst\u00e5nd, of\u00f6rm\u00f6gna att h\u00e5lla sig stilla ett \u00f6gonblick medan den andra blir slapp och musklerna k\u00e4nns tunga. \u00c4r\u2026<\/p>","protected":false},"author":7,"featured_media":9943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-11718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-valmennusblogi"],"yoast_head":"\nL\u00e4r dig att v\u00e4nda negativa tankekedjor och sj\u00e4lvprat till positiva<\/strong><\/h5>\n
\n"Jag k\u00e4nner mig stark" (\u00e4ven om det inte k\u00e4nns s\u00e5)
\n"Det f\u00f6rsta jag g\u00f6r i mitt framtr\u00e4dande \u00e4r..."
\n"Jag har f\u00f6rberett mig tillr\u00e4ckligt. Vi f\u00e5r se hur l\u00e5ng tid det tar den h\u00e4r g\u00e5ngen"
\n"Det enda jag kan p\u00e5verka \u00e4r min egen prestation"<\/p>\nFokusera p\u00e5 saker du kan p\u00e5verka <\/strong><\/h5>\n
<\/p>\nMental f\u00f6rberedelse: <\/strong><\/h5>\n
N\u00e5got att minnas<\/h3>\n
\n