10 Tips to Get Ahead During Your Time at Home
Hello everyone. In case you guys don’t recognize me or haven’t heard my voice before, I’m coach Briley Casanova here with Complete Performance Coaching. It’s such a joy to be here with y’all today. I hope you are having an excellent week. I know we’re all kind of going through this really weird time at home right now, but I’ve been thinking about tips that I’m going to share with you about getting ahead.
I have 10 tips today on how to get ahead during this really weird time. These tips are going to be helpful and universal and translate across most sports and most walks of life.
1. Remember Your Strengths
Remember what you’re already good at and continue to do those things. Think back to when you were doing really well in your sport and think of those habits. Think of your mindset and use that as a foundation or building blocks to continue to build upon. Just remember not only what you’ve done well in the past, but also what are you currently doing well. Maybe you’re handling all this stuff at home really, really well. Maybe you’ve been really productive already, whether that’s with homework or schoolwork or staying in shape and conditioning at home, build off of your strengths. Embrace that kind of mindset and continue to improve and build upon that.
I think it’s important if you’re going to look back at what you’ve done well in the past, to look back in the past for good things, not remembering the negative stuff.
2. Imagery and visualization
I’ve been talking about this a lot with my clients one-on-one and in my group sessions – with your current skills that you want to maintain and keep working on and compete again in future seasons, keep doing that imagery and visualization. Really take advantage of this time to really work on that a lot and create really vivid and clear imagery and visualization sessions. That means incorporating as many of the senses as you can – sight, smell, taste, feel.
Not only is that important for the current skills that you already have, but think ahead to next season, what do you want to compete next year? Really start working on that – preemptive imagery and visualization. Yes, use those skills that you already have, but start thinking ahead here and thinking in the future. Set future goals and future skills.
For the parents watching, maybe that’s another thing you can implement with your athlete or if you’re an athlete watching, hopefully, all of that made sense to you.
3. Push Yourself Harder
This really ties in well with the last point. Come up with new goals you want to accomplish upon your return to regular practice and competition. That can look different for everybody. Maybe the goals you have you just happen to not be able to really work towards because of the circumstances. Or maybe this is a blessing in disguise and the goals that you had originally set for yourself aren’t as realistic to you right now.
Maybe it’s time to make some changes to your goals. I think that’s really the point that I want to get across to you guys. Reevaluate your current goals and plan ahead. Think of the future. Now is the best time to take advantage of that and take your mental game and your physical game to the next level – make a clean slate if you need to come up with those new goals to accomplish upon return.
4. What Else Can You Do to Improve?
Coaches are so used to giving general feedback across the board to everybody, but now is the time to advocate for yourself and ask them individually, how can you improve? That’s what your coaches are there for, right? Use them to the highest extent that you can. Use Skype or zoom, however you’re communicating with them, calling, emailing, texting – however you’re most comfortable communicating. Just ask them, “Hey, what else could I be doing right now to get better? Do you think I am weak in my conditioning? What about skill upgrades, leadership, being a better teammate? What can you tell me to improve myself?”
I think that is such a great question, especially if it comes from you, the athlete, going out of your way to reach out to your coaches and ask that question, they will be so impressed, especially because it’s genuine and they’re not having to drag stuff out of you. Then, upon your return to regular practices, the fact that you’re putting in that work now and asking what you can do, they’re not only going to feel good about you coming to them, but they’re going to feel like it’s the biggest compliment ever that you trust them and rely on them for good feedback and advice. So that’s tip number four – talk to your coaches, ask them what you can do to improve and take your game to the next level.
5. Reach Out
This is a chance for you to hold your teammates accountable for what they’re doing and inspire them! Take advantage of this time to keep in contact with your teammates and you get to be the leader by example when you do that. Tell your teammates what’s really going well for you so they can follow your lead. By doing this, you make not only yourself better but your teammates better. I think everyone’s probably doing a pretty good job of that as it is, but, especially if you’re on a team sport, this is the time to really take that to the next level and continue to stay in contact with your teammates and not lose touch with them.
This is a crucial period of time for you to capitalize on your relationships with your teammates because one day you’re going to look back on this time and realize how much y’all really leaned on each other to get through it. So don’t forget about your teammates. Help them out, especially if you have younger teammates who might be struggling a little bit more than you. Be on the lookout for them and help them get through this process too. I think you can fill in the blanks with the specific details of what that’s gonna look like for you.
6. Stay On Top of Your Sleep Schedule
I know this is really hard, but staying on top of a sleep schedule or just a schedule, in general, is a really good time to focus on maintenance of diet, hydration, general wellness. If you take vitamins, continue to take those. Make sure that you’re maintaining as close to a normal schedule as possible.
In thinking ahead, you’ll be a little bit stronger and a little bit more ahead of the game. Don’t let this time period constrain you and your habits and your routine, at least as much as you can. That’s probably easier said than done, but it’s just something to be reminded of. We could all use that reminder every once in a while.
7. Healing Time
I feel like this is the perfect time to heal any lingering injuries or any lingering aches and pains. Hopefully, you have gotten a good jumpstart on that, but if things are still nagging you or bugging you, you’re still hurting, you’re still in pain, this is an opportunity for you to make sure you’re taking advantage of rest time. You’re never going to get this time back again, so just really try to make the most out of that and enjoy it, don’t squander it.
Take advantage of being able to heal those injuries, and that comes with sleep. Your body, your cells recover and regenerate more during sleep. That’s where a lot of that cell repair happens when it comes to bones, muscles, tissues and joints and everything. Of course, hydration, diet, and vitamins are also a part of that, too. The more you can stay on top of all of those things, the better you’ll be able to heal and hopefully, you’ll come back even stronger upon your return to sport.
So that’s tip number seven. Get ahead of your enemy, any lingering injuries, and don’t forget physical therapy if you have that. Do the right numbers, don’t cheat. Listen to what your doctors and physical therapists are telling you. I cannot emphasize enough – following the rules, what the professionals in your life are telling you, is vital. I think that it goes without saying, but it doesn’t hurt to say it again.
8. Get Creative with Your Fitness
You really have to think outside of the box sometimes. I know especially with gymnastics, we don’t all have access to beams or rings or bars. We take for granted at our practice facilities. So get creative weight training at home and bodyweight training. There are so many resources available now across the internet. I follow a lot of people on Instagram that are really helpful, at least for me personally, and their workout routines that are all free.
I know your coaches are probably already giving you enough of those type of sports-specific conditioning exercises and drills, but if there comes a time where you need something else, there are so many different things at home you can use for weights, like milk jugs or water bottles or wine bottles. You’d be surprised at how creative you can really get if you don’t have dumbbells or yoga mats or equipment. There are so many different ways to work out now. I’ve seen a lot of really cool creative ideas across the internet, so I challenge you to take advantage of that and plan ahead for the conditioning days when you’re going to actually have those equipment pieces available to you.
8. Be Honest with Yourself
This is a tough one to hear. It’s not everyone’s favorite thing, but it’s really important. It’s just a matter of being honest with yourself about where you can improve and go the extra mile. I have a couple of questions that you can ask yourself. The first one is where can you become a leader in your life instead of a follower? That might look a little bit different depending on which sport you do, but that’s a good question to start with. Really challenge yourself and push yourself to become better and be a better example.
9. Push Yourself Toward Growth
Growth tends to come from challenge and a little bit of pain, like getting out of your comfort zone, so what ways can you improve in that regard? You can ask yourself, what’s your current mindset? Are you pretty positive? Are you choosing positive thoughts or are you feeling kind of down, kind of sad? No matter where you are, it’s okay, but the next question is how can you get to that next step? How can you be better? Instead of staying where you are in that one place, how can you move forward and improve?
Basically, my point is to ask yourself those really super important and tough questions and give yourself honest feedback. If you’re the athlete watching, maybe go to mom and dad and ask, “Where can I improve to go the extra mile?” That’s a good question. You can ask your coaches as well. “Hey, coach, where can I work? Do you see me needing improvement? Where are my weaknesses?” Sometimes it’s easier for us to come up with our strengths as opposed to our weaknesses. Everybody is different with that. Some people have an easier time coming up with weaknesses instead of strengths. But the point is to start asking yourself these questions every day and see where you can grow, learn, and improve.
10. Stay Focused on Your Journey
I know I talked about keeping in contact with your teammates and your coaches and the people in your sport, in your circle. It’s important to hold your teammates accountable, but more importantly, hold yourself accountable. Stay focused on your journey. Coach Rebecca does a great job and she says this quote all the time, “Compare equals despair.” It’s so true, especially during a time like this where, while we’re all going through the same thing, everyone’s kind of reacting differently to it, so comparing yourself to others is not going to help you.
I really believe the only way to get ahead of the game individually is to keep your focus on you and lead by example. And if you do that, then the rest will just fall into place. Compare equals despair. That’s something I’ll never forget, and I like sharing that with the athletes as well.
So those are my 10 tips for you in terms of getting ahead as an athlete, parent, or coach during this time that we’re all going through. If you guys have any questions, comments, or feedback for me, please feel free to reach out to me at email@example.com.
Thank you for tuning in. I wish all of you the best of luck moving forward. Hopefully, we’re not in this situation for too much longer. Either way, I believe that everything happens for a reason and I believe in you and the power of human agency. We’re all going to be fine no matter what and we’re all in this together. It was good seeing you and I’ll see you next time. Thank you so much.