Photo credit: www.bustle.com
Managing stress in everyday life, such as balancing a demanding work project while participating in social activities, can be challenging enough. This difficulty is magnified for athletes like the members of Team USA Volleyball, who also aspire for Olympic success.
After their impressive 3-0 victory against France in the preliminary round on August 4, the team continued their winning streak with further wins against Poland and Brazil, putting them in contention for a gold medal on August 11. Curious about how they maintain peak physical and mental wellness, I spoke with players Jordyn Poulter and Kelsey Robinson Cook about their self-care routines.
Both athletes emphasized the importance of mental health practices. Robinson Cook mentioned the pivotal role of working with sports psychologists to manage performance anxiety and enhance focus, stating, “Calming down from high-pressure situations translates to better performance on the court and in life.” Poulter shared a similar sentiment, highlighting that achieving balance is crucial to her routine.
Incorporating Breathwork and Visualization Techniques
Robinson Cook advocates for a breathing technique known as a physiological sigh, which involves inhaling deeply through the nose, taking a quick additional sniff before exhaling through the mouth. This method helps alleviate stress by opening air sacs in the lungs that may become constricted during moments of tension, as explained by psychologist Roberta T. Ballard, Ph.D. She pairs this technique with visualization exercises, asking herself how she envisions her performance on the court.
Poulter also practices deep breathing to regulate her stress levels, stating these techniques collectively enable her to play freely and confidently during matches.
Sleep Enhancements: Tart Cherry Juice
Poulter adheres to general sleep hygiene tips, such as avoiding late meals and excessive caffeine, but she also includes the consumption of tart cherry juice before bedtime. This juice is thought to aid in melatonin production, contributing to improved sleep quality. While scientific evidence supporting this is limited, a study noted its potential benefits for older adults experiencing insomnia.
Exploring Ice Baths
Poulter suggests that ice baths contribute positively to her sleep quality. Research findings on this practice, however, are mixed. A recent study indicated that cold water immersion can enhance sleep for male athletes, while earlier research suggested otherwise. Regardless, if athletes find it beneficial, they may choose to continue this recovery method.
Tracking Sleep Patterns
A practical tool that Robinson Cook recommends is her Oura ring, which monitors sleep and provides insights on stress and fitness levels. This technology allows her to assess her actual sleep quality and make necessary adjustments to her routine.
Maximizing Morning Productivity
Robinson Cook stresses the importance of starting the day promptly, stating that she avoids lingering in bed once awake. This morning policy of quick movement sets a productive tone for her day.
Engaging in Mindful Walks
She also practices distraction-free walks, leaving her phone behind to connect with her thoughts before the day unfolds. This routine, which she repeats in the evening, helps her process the day’s events and regain focus. Poulter complements this by being intentional about her phone use, recognizing its potential impact on concentration and sleep.
Utilizing Blue Light Glasses
Many team members, including Poulter, wear blue light glasses, believing they help reduce eye strain and improve sleep. Although there is limited scientific backing for these claims, numerous individuals report positive experiences with these glasses.
The Importance of Rest and Relaxation
Both players agree that taking time to unwind is vital for their mental and physical well-being, a principle applicable to anyone, not just elite athletes. “Resting and recharging is essential,” remarked Robinson Cook, while Poulter emphasized that spending quality time with loved ones outside of volleyball rejuvenates her and enhances her focus during competition.
Source
www.bustle.com