Training Programme 5 - PROGRESSIVE MUSCULAR RELAXATION

Week Number = 6
Date = 24th April 2014
Aim of the Week = The aim is to reduce the anxiety by introducing the progressive muscular relaxation into your training programme. 

Progressive Muscular Relaxation Technique

Hello X. In the fifth week of our training programme we will look at the technique to reduce your anxiety levels before the match. I will introduce to you the progressive muscular relaxation technique that you could practice before every football game. So far we were mostly concentrating on improving your self confidence but this week we will look at reducing the anxiety as that's one thing that you also find difficult to cope with before the football games. 

Introduction of the Technique 

Progressive muscle relaxation is the technique used for learning to monitor and control the state of muscular tension. 

Progressive Muscular Relaxation & Exercise for You

This technique is not as easy as it seems as you've got to relax all the different muscle groups at different times. I will introduce to you the typical progressive muscular relaxation technique. 

Firstly you need to lie down and relax your entire body. If you hear any kind of noises don't try to block them out but focus on your breathing (inhale then exhale slowly). Close your eyes, take it easy and relax. 

Then, tense the muscles of your right lower leg and foot by pointing your toe. Hold the tension for 5-6 seconds and then relax. You should be able to feel the tension in the foot and the calf and then totally relax. When you relaxed you should feel the warmth in the muscles. Repeat this procedure again on the right leg, and then twice on the left. 

After tensing and relaxing the lower leg, and foot, tense for 5 seconds and relax the thigh and buttocks region, twice for each leg. Tense the buttocks and thighs by pushing down with your buttocks. 

Tense and relax the forearm and hand by making a fist. Do this twice for each arm. Then, tense and relax the bicep of each arm twice by bending at the elbow and pretending you are doing a chin up. 

Tense the back muscles by arching the back up for 5 seconds and relax. Tense and relax the back twice. 

Tense the stomach and chest muscles by breathing in and relax by breathing out. Do this twice. Tense the neck and shoulders by pulling your shoulders together and then release them and relax. 

Tense the face and forehead by gritting your teeth and pulling your eyebrows together and then relax. Do this twice as well. Mentally scan your body for any tension and release it. Focus on the relaxed feelings in your muscles, and the calming thoughts of your mind set. 

Finally, after you've done this exercise, slowly flex, stretch, inhale and open your eyes before sit up.

This is a typical progressive muscular relaxation exercise which may seem quite confusing and hard to do, but in fact when you do it you'll see that it's not that hard. What I want you to do this week is to try and perform this exercise. Give yourself as many chances as you want to do it correctly as I know that there is a lot of things to do. If you want you may get someone to read you the instructions whilst you seated down and relaxed and ready to do this exercise. Good luck!

Athlete's Feedback

"Hi coach. When I first looked at this post I was quite unsure whether you are being serious or not when you said that you want me to do this exercise. There is a lot of little bits to do during this exercise and I thought that I will not manage to do it. However, after a series of attempts I finally managed to do this exercise correctly and I must admit that after I've done I felt really good. Normally I am feeling stressed before, during and after the match or training. With this exercise I managed to relax and concentrate more on the training. Even though it took me some time to get this exercise done properly I am feeling happy about it and I may look at it whenever I'm feeling stressed. 

Thank you coach"