Physical Relaxation Worksheet for Soccer Players

Physical Relaxation Worksheet for Soccer Players

Introduction

1. Elite athletes describe their best performances as happening in a state of relaxed intensity.
2. Mental (Cognitive) Anxiety and Physical (Somatic) Anxiety are interrelated. Worrying in the mind leads to tension in the body, and tension in the body leads to worrying in the mind.
3. Physical Relaxation is about willfully controlling bodily functions such as muscular tension, breathing, and heart rate to induce a more relaxed state.

Power Breathing

This technique can be practiced in quiet situations and then used in competitive situations to reduce tension and enhance focus. Below are the steps:

a.) Blow out one noisy “whoosh” exhalation through your mouth, puffing out your cheeks as you do so. This is your Power Breathing trigger. The key is to blow as much air out of your lungs as possible, to prepare for a deep inhalation to flood fresh air into your lungs.

b.) Take in a deep breath through your nose. Do this without exertion - neither raising your shoulders nor puffing out your chest. Make it a power inhalation from your abdomen. Imagine tension from your body being pulled into your lungs as with a vacuum.

c.) Slowly breathe out through your nose and mouth, hearing the air as it is exhaled. Imagine the tension leaving your body as you exhale. With each exhalation, let any tension in your body go (say to yourself “let it go”). A variation on this is to think about inhaling fresh, positive energy and exhaling fatigue.

d.) Continue to inhale through your nose and exhale through your mouth, labeling each breath in ways such as “pull it in” and then “let it go”.

Practice Power Breathing in quiet controlled conditions so that it will work when you need it to in the heat of competition. Practice your breathing daily, even if for only 2-3 minutes. When practicing the technique, imagine yourself in tense situations and see yourself using Power Breathing to create a sense of calm, relaxed intensity, and focus.

Quick Power Breath

The Quick Power Breath can be used as part of a pre-performance routine, such as prior to taking a free kick, goal kick, corner kick, penalty kick, or throw-in. It can also be used during a break in the action or prior to entering a game from the bench. It involves a simple, deep breath to clear the body of tension and induce a feeling of relaxed intensity:

a.) Inhale through your nose slowly and fill your lungs as completely as possible. (Make sure this is a deep breath, with no shoulder or chest movement - feel it in your abdomen.) Drink in the fresh air, flood your body with energy for fluid performance!

b.) Exhale through your nose and mouth - feeling relaxed, loose, and ready (energized).

Use the Quick Power Breath to become relaxed and loose yet prepared to execute your skill with energy, focus, and power.

Conscious Muscle Control - Tense-Release Method

The Tense-Release Method of physical relaxation requires you to progressively tense and then relax the major muscle groups in your body. As you progressively tense and then relax each muscle group, concentrate on how the different sensations of tension and relaxation feel in your muscles. By practicing the Tense-Release Method, you can learn to recognize unwanted muscular tension when it occurs and release the tension and relax the muscle to facilitate smooth and fluid performance.

Timing of Tension and Relaxation Cycles

Cycle 1:tension5-7 secondsrelaxation25 seconds

Cycle 2:tension5-7 secondsrelaxation50 seconds

Instructions for Tensing Each Muscle Group

Right ArmBend are slightly at elbow, make tight fist, press down and in with biceps

Left ArmSame as right arm

FaceRaise eyebrows, squint eyes, bite down hard (make an ugly face!)

NeckPull chin down to touch chest while at the same time resisting

TrunkPull shoulders back and together; make stomach hard (prepare to be hit!)

Right LegLift leg slightly, curl toes down, tense muscles hard

Left LegSame as right leg

Instructions for Releasing Each Muscle Group

Right ArmLet the tension flow down your arm and out your fingertips so your fingers feel like

cooked spaghetti

Left ArmSame as right arm

FaceDrop your jaw, feel your forehead sag, let your mouth go limp, relax your teeth

NeckFeel the rubber bands running through your neck loosen and go limp

TrunkFeel your shoulders drop and your back sink into the floor

Right legFeel the back of your leg melt into the floor; make your toes feel like cooked spaghetti

Left legSame as right leg

Begin practicing the Tense-Release Method using all seven muscle groups (right arm, left arm, face, neck, trunk, right leg, left leg) and then once proficiency is gained, move to five muscle groups (arms, face, neck, trunk, legs). Complete two cycles with the timing listed. Use a stopwatch to keep accurate time. Enjoy two minutes of complete relaxation at the end, scanning your body for any additional tension and letting it go.