Body scan
Slowly scanning the body with your attention finds the hidden tightness that steals technique and energy, and teaches you to let it go before the start.
When to use it
During the warm-up, in recovery, in the evening. Useful for anyone who tightens up under pressure.
How to do it, step by step
Move your attention from the crown of your head to your feet, pausing 5-10 seconds on each area. Wherever you find tension, mentally release the muscle on the exhale.
Common mistakes
Judging yourself ("tight again"), rushing, and trying to force a muscle to relax instead of letting a soft exhale do it.
How to make it stick
2-3 minutes after training. In time you will start catching the tightness earlier — while you are still moving.
When to bring in a psychologist
Chronic tension that won't shift and interferes with your technique is worth unpacking with a specialist.
Related topics
See also
When you need a personal review
If the challenge recurs, affects results, or causes strong tension for the athlete, it is better to discuss it with a specialist. Sports Talk helps you find a psychologist and a format that fits the sport, age and upcoming calendar.