Start by rolling a tennis ball under your foot. This helps awaken the soft connective tissue (fascia). Do not put your full weight on the foot being rolled. Work up to using more pressure and using a lacrosse ball or golf ball. Roll the ball with a little more pressure under the heels, balls and outer edge of your feet and less pressure in the arches and toes. Spend at least 1 minute on each foot.
Try to pickup sand/small rocks with your toes. Once you have accomplished this task try to fling the objects with your toes.
Lift your foot off the ground and write in the air your favorite surfing spot. Pretend your toes are a pen and your ankle is a wrist.
With your feet apart keep your heels stationary and push/drag the balls of the feet and toes outwards away from center. When they are out as far as they can go (duck footed) lift the front of the feet off the ground (heels stationary) and bring them back to neutral. 10-15 times.
With your feet apart keeping your heels stationary lift the balls of your feet and toes up and go outwards. When they are out as far as they can go bring the front of the feet down and drag them back to neutral. 10-15 times.
Press your four small toes down and try to raise your big toe. This is a difficult exercise and when you first attempt it you can lightly hold down your 4 toes with your hand. Sometimes if you tap or lightly push the arch of your foot it helps. 10-15 times.
Press your big toe down and try to raise you 4 little toes. Again, you can start by spreading your toes as far apart as you can. Hold for 3-5 seconds 5-10 times.
Rock feet back and forth from heels to toes. 15 – 20 times.
Walk on your heels and then walk on the balls of your feet.
Lift your big toe and feel your arch go up. Bring toe down and try to keep the arch raised for a few seconds.
Stand on a step with the balls of your feet on the step and your heels hanging over the edge. Slowly use the whole front of the foot to rise up as high as you can then drop your heels down as low as you can get them. 10 -20 times.
Break Bad Habits
Habits good or bad make up who we are. How we react to things, what we focus our energy on, what we eat, how we train and so on are pointers to our habits. However, with a commitment to daily actions, bad habits can be transformed into new better ones. There are 4 steps you can take to smash your bad habits:
- Identify: search within yourself to determine what harmful habits you indulge in that is affecting your performance and when it normally happens. For example, do you give up on difficult sets when you fall behind your teammates or do you eat junk food lunches when you are at school?
- What’s the payoff?: what do you stand to gain from the bad habits that you hold on so tight to them. In the first example, the payoff is the pride that a full effort wasn’t worth placing behind teammates, so you would rather not put in much effort and place second than to exert all energy and fall behind after all. The second scenario’s payoff is convenience; the 5 minutes before school it will take you to prepare a healthy lunch.
- What’s the trade-off?: what are you giving up for the pride and convenience? when you hold on to pride you are giving up a better level of fitness and the confidence that would come with a job well done while if you go for the convenience, you would be giving up the proper fuel for your body to perform at optimal level.
Our bad habits are not neutral, they pull us in the opposite direction of where we are supposed to go.
- Commit: make the commitment to change the bad habits, gradually change them into the form of a new better one. Do a positive self talk whenever the negative thought of “I CAN’T” creeps in. Every time you tell yourself that you can’t, that it’s too difficult, insert a “BUT” and a positive statement at the end. For instance, I can’t finish this set, it’s too hard… but if I did, it would make me a better swimmer.
We all experience those moments where we have doubt. Both in training and competition, where things feel hopelessly stacked up against us. Having a history of your workouts can give you that push to help you get back on track, so to stay motivated, record all of your best times, from the short course and un-shaved off event, to your best 100 free kick (without board), it will help you to track and celebrate them.
4 Stay Focused
What distinguishes the great from the rest is the ability to focus when it matters most, to be able to shut out the world and make all the noise around disappear. So, to stay focused;
- Do away with any form of distraction at practice or during competition, log out of your social media platforms such as Facebook, Twitter, Instagram, Snap chat and so on, turn off your mobile phones and any other gadgets.
- Turn off all mental distractions within and outside you.
- Don’t hinge on your time by going for long swim sessions, take frequent breaks to refresh yourself mentally and physically.
Track Your Performance
One of the biggest benefits of tracking your performance in the pool is getting accountability for your swimming. Regular evaluation is a must over the course of a training cycle or a season. This will help you to;
- Stay on track with your goals.
- Know where you are kicking butt.
- Conquer the weak spots of your training and swimming.
Slow Things Down.
Whenever you are playing from behind, the worst thing that you can do is, speed up your playing tempo (You don’t want to do that), what you want to do, is keep them out there as long as you can.
Your opponent, will want to finish you off fast and quick, so try to prevent that from happening, by taking more time in between points.
Place Each Point Hard.
The next thing you want to do after you slow things down is play each point as hard as you can.
Win or lose, breathe it away and play the next one even harder.
If you start doing this and keep at it, you will find your rhythm again and play yourself back into the match.
The idea here is to take it 1 point at a time and play that point on your terms.
No Unforced Errors.
Last thing that you need to do is make your opponent earn every point.
That means no unforced errors.
Before every point, picture in your mind what you want to do with it and then flow with whatever happens when the point starts.
Practice winning points in your mind more, before you actually play them.
be able to comfortably put their feet flat on the ground while still on their sitting on the saddle. They are also made of both metallic and wooden parts, to reduce their weight and lower the chances of injuring a kid. This also, makes them more stable and easy to balance for someone still learning to balance their own body. They can either be fitted with brakes or be without them since chances of wanting to break are very low.
Their size makes them ideal for these baby steps; the kid first learns to walk while standing over the saddle. This is more advantageous as they even hold on to the bike in case they feel like they are losing balance. Then the kid will learn to push the bike while sited on it but with the feet on the ground, this goes on until they are brave enough to scoot. The kids learn fast and they eventually become comfortable to lift their both feet off the ground and ride for shorter distances, then longer and with time they become better at it and the no longer feel afraid to cruise the bike around the compound without anyone’s supervision.
These bikes are the best in training the young ones and they are highly recommended for anyone with kids who wants to learn how to ride bicycles in the near future. This is because as discussed above kids learn to balance fast which is the essential bit in cycling. Tricycles can balance themselves thus they discourage the skill to learn how to do it by yourself.
Cycling is not only beneficial but it contributes a lot to the growth of a kid. To learn how to do it balance bikes have proved to be more effective and the best at teaching young kids.