We Did It!!!
Thanks for your efforts!
984 teams, 71 courts and six days later, we can say we did it. Thanks for your help setting up, checking teams in, handing out tickets, scanning tickets, stamping hands, mopping courts, tearing down, and supporting your children, teams, and coaches.
If it weren't for our concerted efforts, this tournament
would never have received the rave reviews that it has.
You are a big reason why this tournament runs the way it does.
Breathing Techniques for Volleyball by Tim Engels
The way you breathe can have a significant effect on how well you play volleyball. Breathe incorrectly and you can run out of energy, make it difficult to focus and make yourself anxious and nervous.
Good breathing patterns can increase your energy, improve your focus and quiet your mind and nerves. Would you like to learn more?
Let’s go through three breathing exercises that will help you differentiate a good athletic breathing pattern from the two most common mistakes.
First, stand in front of a mirror slouched down, shoulders rounded, eyes downcast. Now let your stomach and back muscles stay very soft and notice how your stomach sticks out and rises and falls as you breathe in and out. Notice how little air you take in. This way of breathing is too relaxed, too soft. Your core muscles are too relaxed to let you move powerfully and athletically. You can accidentally use this breathing pattern when you’ve given up or feel hopeless on the volleyball court. Your shoulders will slump, your back will round, and you will feel very lethargic – like you just don’t care anymore. Your breathing and posture will reinforce and perpetuate your feelings of hopelessness.
Next, while standing in front of the mirror, stick your chest out, put your shoulders way back, tuck your chin in and pull your stomach in as far as you can. This is an exaggerated military “Attention!” posture. While holding this posture, notice that you can only breathe in your upper chest, and you can only take small breaths. This way of breathing is too tense, too rigid. Your body is so stiff that it prevents athletic movement. You can accidentally use this breathing pattern when you’re nervous and anxious, playing in fear of losing or making a mistake rather than playing to win. Your shoulders will feel like they’re up around your ears, your face will be tense, and your movement will be stiff and out of synch.
Now, stand in front of the mirror and place your hands on the bottom of your rib cage. Stand with good, but not exaggerated posture, head up and eyes forward, shoulders relaxed. Take some slow deep breaths in and out, noticing how your stomach expands some and your rib cage expands out from your sides. This is the way you want to breathe on the volleyball court during points, between points and during time outs. It’s called diaphragmatic breathing. It is also sometimes called abdominal breathing, relaxation breathing or belly breathing.
Try breathing this way while standing in athletic posture as if you’re waiting to receive serve. Notice how it lets you breathe easily while maintaining a relaxed and ready to move athletic stance. Also notice how it helps keep your mind quiet, eliminating internal chatter and distracting thoughts. Because you can take such deep breaths, you’ll always have enough energy to play all out.
At home, practice diaphragmatic breathing each day so it becomes a habit. Stand in athletic posture and take ten good breaths. Then in the gym, between points and drills, put your hands on your rib cage and notice if you’re using diaphragmatic breathing. If you are, congratulations! If not, begin.
In competition, put your hands to your rib cage and notice if you’re using diaphragmatic breathing. The way to shift from either anxiousness or hopelessness back to being competitive is to begin diaphragmatic breathing again. Standing in either good upright posture or athletic posture, take three diaphragmatic breaths and notice how you recover your competitive edge and focus. The way to stay competitive and focused is to keep breathing diaphragmatically.
Practice diaphragmatic breathing this week and next. Make it part of your job. Then notice what effect it has on your competitive performance at Big South.
Good luck to all the Front Range teams at Big South.
Tim Engels, M.A., sports psychology consultant to Front Range Volleyball Club, is a sports psychology consultant and counselor in Denver, CO. You can contact him at (303) 956-5691 or tengels@qwest.net.
