技能训练 - 4个早晨心理热身练习

欢迎像冠军一样参赛。

Welcome to compete like a champion.

你们现在正在收听的是拉里·劳尔医生，美国网球协会球员发展中心心理表现总监，以及教练约翰尼·帕克斯。

You're here at doctor Larry Lauer, director of mental performance with USCA player development and coach Johnny Parks.

今天，我们将带来一个与之前关于拓展和深化技能工具箱的那期节目相关的技能训练。

Today, we're coming at you with a skill drill related back to the episode where we talked about creating a deeper, broader toolbox.

在本期节目中，我们特别想探讨如何打造一套晨间心理热身流程。

And this episode, we really wanted to discuss how to create a morning mental warm up.

因此，拉里在这里为我们整理了一套关于晨间心理热身的框架。

And so Larry here has put together sort of a framework of working on this morning mental warm up.

在我把话筒交给拉里之前，我想先简单提一句：热身——我认为我之前在谈到身体层面时也提到过，这是最被忽视的时段之一。

And just a quick note from me before I hand it over to Larry to to kinda tee this up is, you know, the warm up, and I think I've made mention this around the physical side, is one of the most underutilized times.

我认为，这是我们最习以为常的时刻。

I think it's the times that we take for granted the most.

从身体层面来看，你是在以最佳方式为身体做准备，几乎将其视为一次独立的微型训练。

You know, from a physical side, you're looking at preparing the body in the best way possible and almost using it as a mini training session in itself.

你希望从中学到什么？

And what do you wanna get out of that?

你打算如何为身体做准备？

How do you wanna prepare the body?

但随之而来的还有心理上的准备。

But what comes with that is the mental preparation as well.

因此，建立习惯是最好地提升我们训练和比赛准备方式的方法。

So creating habits is the best way to kind of build up, how we prepare for practice and therefore how we prepare for competitions.

所以本集将深入探讨如何打造早晨的心理热身，该做什么以及怎么做。

And so this episode is really diving into how to create that mental morning warm up, what to do, how to do it.

Larry，我这就把话筒交给你。

And, Larry, I'm gonna hand it over to you.

你可以接着讲了。

You can take over from there.

当然，JP。

Sure, JP.

不错的安排。

Good setup.

我们经常谈论身体热身。

We talk about the physical warm ups all the time too.

如果身体热身都得不到足够重视，那么心理热身就更得不到关注了。

And if they're not getting enough attention, the mental warm ups are definitely not getting enough attention.

对吧？

Right?

如果你问他们是否在做心理热身，他们可能根本不知道你在说什么，即使知道，也很可能回答‘没有’或‘不经常’。

And, you know, if you ask them if they're doing a mental warm up, they may not know what you're asking them or even if they do, they're probably gonna say no or not consistently.

但我们知道，我们需要让大脑和身体一起苏醒。

But we know that we need to wake up the brain as well as the body.

我们知道，身体热身确实能唤醒大脑。

Now a physical warm up is going to wake up the brain as we know.

但我认为，如果你进行一些特定的心理热身练习，就能更充分地利用训练效果，而且这种方法是相互促进的。

But I think you can capitalize on your training far more if you're engaging in certain mental warmup exercises and also this thing works reciprocally.

所以如果我在心理上更投入，我的身体热身就会更好。

So if I'm more engaged mentally, then my physical warm up is gonna be better.

我会为当天的网球训练做好更充分的准备。

I'm gonna be more prepared for the tennis part of the day.

这就是我们今天要讨论的内容。

So that's what we're talking about today.

你知道，我要讲四个方法。

You know, there's four that I'm gonna talk about.

可能还有更多。

There could be more.

这些方法有不同的版本，你可以尝试。

There's different versions of these things that you can do.

但这些是运动员常用的四种方式，能帮助他们真正集中精神、投入状态、做好准备。

But these are four kind of common things that athletes will do to really mentally get focused, get engaged, get ready to go.

这里有个注意事项，JP，你知道，本质上，你醒来三小时后才会完全清醒。

One caveat to this, JP, is that, you know, essentially, you're not fully alert until after three hours of being awake.

所以我不确定通过这种心理热身能否加速这个过程，但这恰恰说明大脑需要一点时间才能真正清醒并完全进入状态。

So I don't know if you can accelerate that by doing this kind of mental warm up, but that just goes to show how the brain needs a little time to really get up to speed and be fully alert.

所以对于年轻选手来说，你们有早上8点的比赛。

So for the juniors out there, you got AM, 8AM matches.

我不确定你们是否想在早上5点就起床，所以我会进行心理热身，我认为这样可以帮助自己在比赛前保持两到两个半小时的清醒时间。

I'm not sure you wanna get up at 5AM, so I would be doing a mental warm up, I would think, to try to prepare myself maybe with two hours or two and a half hours of time being awake before my match.

我觉得这里提到的这一点非常好。

I think that's a great point to make there.

而且从身体层面来说，我个人的经验是，当我醒来后，通过一套晨间流程来激活身体——比如做一些地板柔韧性训练和活动，让身体动起来，我会感觉比直接从床上爬起来、漫无目的地走动、开始一天的生活更清醒；后者我总会觉得身体有点紧绷、僵硬，比如髋部之类的。

And and, you know, I think from the physical standpoint, you know, I I know personally for myself when I wake up and go through a morning routine of waking up my body, some floor mobility, and doing some movements and getting my body going, I know my body is more awake than versus just getting out of bed and just walking around and getting on with my day where I still feel a little tight, feel a little stiff, maybe you know hips, whatever.

所以这种身体热身确实能让你更快进入状态，对吧？

So that physical warm up can definitely prepare you a bit quicker, Right?

因此，没有理由不相信心理热身也能至少为你提供机会，帮助你更快地让大脑进入所需的状态。

So there's no reason to not believe that a mental warm up won't be able to at least give you the opportunity to try and accelerate and get your mind where it needs to be a little bit quicker too.

如果我们谈论的是感官以及唤醒它们，也许这些确实需要一点时间。

Now if we're talking about the senses and and everything and waking those up, maybe those takes a little bit of time.

但就让我们的思维聚焦、准备好并清晰地明确目标而言，我认为这里确实值得讨论：这种做法能否加速你进入即将开展的任务时的心理状态。

But in terms of getting our mind framed and ready and clear around what it's what you're wanting to do, I think there's definitely a valid discussion there around does this speed up your mental state of mind going into what you're about to do.

我认为这确实很有道理。从我的角度来看，我在与运动员合作时，曾让他们进行过一些呼吸练习或冥想，无论是什么方式，只要他们能专注于当天特定的训练内容。

I think that's definitely valid, and I I would say from my standpoint, working with athletes where we've done some breathing or we've done some meditation, whatever it may be, where they're focused on a specific specific, training piece, whatever we may be doing on that day.

我知道这能让他们更快地进入最佳状态。

I know it gets them where they need to be a little bit quicker.

但正如你所说，实现这一点的方法多种多样，而你这里为我们准备了四个心理热身练习，我们可以逐一进行。

But as you said, there's different ways of doing this and you've got four mental warm up exercises for us here that we can go through.

那我们就开始吧。

So let's dive into that.

是的。

Yeah.

我们直接进入主题吧。

Let's get right into that.

我认为这些练习的顺序可以灵活调整，但我个人有一个偏好的顺序，我会按照这个顺序来介绍。

So I think, you know, these can be done in different orders too, but there is an order that I like that I prefer and I'm gonna give it in that way.

而且，这些方法也可以用不同的方式来做。

And then again, it can be done in different ways.

我认为首先应该进行某种呼吸练习，有意识地关注呼吸，感受吸气和呼气时的感觉，留意空气通过鼻腔进入，身体如何扩张，肋骨如何舒展，膈肌如何运作。

I think first, some form of breathing, mindful breathing where you're really focused on the breath or the the feeling of inhaling and exhaling, noticing the air going in through the nose, how the body expands, how the ribs are opening up, and how the diaphragm is working.

然后是呼气，此时一切逐渐回归常态，感受空气呼出时的感觉，诸如此类的体验。

And then the exhale where everything kind of goes back to normal, the feeling of that air coming out, all those kinds of things.

它能让人产生一种安适自在的当下感。

It creates a presence in the, you know, of being at ease.

它能让你平静下来，保持专注。

It it calms you, makes you present.

这是一种让思绪平静、降低神经系统活跃度的方法。

You know, it's a way of quieting the mind, throttling down the nervous system.

我们可以在不同的状态中醒来。

We can wake up in different places.

我们并不总是在醒来时感到平静与安宁。

We don't always wake up, you know, feeling calm and at peace.

而且，我们会经历各种各样的情绪。

And, you know, we have a variety of emotions that may be going on.

所以我们需要梳理这些情绪，让自己安定下来，降低神经系统的活跃度，以便以清晰的状态开启新的一天。

So we want to sort of sift through that and get centered and kind of throttle down that nervous system so we can be clear starting the day.

此外，还有其他形式的呼吸法、冥想和其他正念练习可以尝试。

Now there's other forms of breathing, there's meditation, there's other forms of mindfulness that you can do.

不一定非得是特定的呼吸练习。

It doesn't have to be a specific breathing exercise.

我喜欢的一种方法，我们以前在播客里也聊过，就是三角呼吸法：吸气时数到某个数字，屏住呼吸数到某个数字，然后呼气时再数到某个数字。

I like something like, and we've talked about this in the podcast before, but a triangle breathing where you would breathe into a certain count, hold your breath to a certain count, and then exhale to a certain count.

或者箱式呼吸法，和三角呼吸类似，但不同的是，你在呼气后还要屏住呼吸一段时间。

Or a box breath where you're doing the same thing as a triangle, but the addition is you're holding your breath after you exhale.

而且，这些动作都要缓慢地保持一定的计数。

And again, you're holding these to a certain count slowly.

这其中有一种节奏感。

There's a rhythmic nature to it.

这种节奏和专注有助于让思绪平静下来，安抚神经系统，让你更多地进入副交感神经状态，从而感到自己已经准备好迎接新的一天。

Again, that rhythm that focus on it is gonna help to quiet the mind, calm sort of the nervous system, you know, getting to more of that parasympathetic nervous system and help you feel like, okay, I'm getting focused and prepared for the day.

所以这可以是一种方式。

So that can be one.

我觉得现在是时候进行日记记录了，因为你的头脑已经清晰了。

I feel then it's a good time to journal JP because now you've cleared your head.

你会更清楚地意识到正在发生的事情，对吧？

You're gonna be more aware of what's going on, right?

你会更明白什么对你重要，以及你现在的状态，比如那些你一直思考并希望改进的事情。

And what's important to you and where your head is, you know, maybe things that you've been thinking about that you wanna improve upon.

也许有些事情让你感到困扰。

Maybe there's things you're thinking about that are bothering you.

也许这些事情与网球日有关。

Maybe they're relevant to the tennis day.

也许它们与你的网球日无关，但你正试图理解自己今天开始时的状态。

Maybe they're irrelevant to your tennis day, but you're trying to understand where you are starting the day.

这将更好地帮助你集中注意力，专注于当天最重要的事情。

That's gonna better help you to lock in and be focused on the most important things that day.

如果我对某个训练项目感到焦虑，或者对力量与体能训练中的某些内容、需要和教练进行的谈话缺乏信心，比如对某些训练没把握，这时候就是很好的时机去面对这些问题，并制定应对计划。

So if I'm anxious about a certain drill or what I'm doing in the strength and conditioning or a talk I need to have with my coach or I'm not feeling very confident about some of the drills, for example, this is a good time to address that and come up with a plan how you wanna deal with that.

好的。

Okay.

要更有计划性。

Being much more planful.

一旦你完成了这一点，就可以开始进行可视化练习了，因为你的日记书写很可能在脑海中激发一些画面，让你想到自己想做的事情、想达成的目标、在球场上想成为的样子，甚至为场上的某些情况提前规划，主要是在准备如何应对。

Once you've done that, then I think you can go in and visualize because your journaling really is going to hopefully catalyze some visuals in your head of things that you want to do, things you want to achieve, how you wanna be on the court, even planning for certain situations when you're out there and mainly preparing on how you wanna respond.

所以你的可视化练习很重要，因为现在你是以一种不同的方式在进行。

So your visualization is important because now you're going at this in a different way.

当你书写时，这非常有力，它能营造一种承诺感。

When you're writing that's powerful, it's creating a sense of commitment.

而可视化则能创造一种更真实、更具情感的体验，帮助你更好地融入其中。

The visualization is creating this more lifelike, emotional experience that's gonna help you tap into that.

这种承诺和信心还能让你去尝试一些你从未做过或可能很困难的事情。

Also that commitment and that confidence to go out and do something maybe you haven't done or maybe is gonna be difficult.

当你进行想象时，它更容易增强你的信念。

It has a tendency to create more belief when you visualize it.

也能帮助你简化头脑中的思绪。

Can also help to simplify things in your head as well.

所以你已经经历了这个过程，对吧？

So you've gone through this process, right?

呼吸、写日记、想象。

Breathing, journaling, visualizing.

你可以说你已经完成了自己的准备，这很棒。

You can say you've done your work, that's great.

我认为早上还有一项其他练习我很推荐，那就是心怀感恩。

I think there's one other exercise in the morning that I would encourage and that's finding gratitude.

你知道吗，Johnny，几年前我们专门做过一期关于这个话题的节目。

You know, we did a whole episode, Johnny, on this a couple of years ago.

感恩的好处，为什么它在最简单的方式下如此重要。

The benefits of gratitude, why it's important in a real simple way.

你知道，它能帮助你建立视角，珍惜一天中的机会，获得进步的机会，以及与你享受相处的人共度时光的机会。

You know, it's gonna help you create perspective, appreciation for the opportunity in the day, a chance to get better, a chance to be with people that you enjoy being with.

这可以改变你的整个心态，从关注结果转向关注成长和过程，从焦虑的情绪转变为更放松的状态，从情绪低落转变为对一天更充满期待。

That can shift your whole mindset, maybe going from outcome focused to growth focused and process focused or from your emotions from being anxious to being more at ease, from going from being a bit down to maybe being a little bit more excited about your day.

所以，这些练习，我认为，如果你清楚自己的目标，它们就会像船舵一样，引导你朝重要的方向前进。

So these exercises, I think, if you're really clear on what your goals are, they start to point the rudder of the ship towards what's important.

你会开始调整自己的内在状态，以拥有最高效的一天。

And you start to organize your internal state to have the most effective day.

这极其重要，对吧？

And that's extremely important, right?

因为如果我们任由事情自然发生——我们的想法、感受和行为如果都是无意识的，那么我们实现当天目标的可能性就会大大降低，甚至享受追求目标的过程也会变得困难。

Because if we're allowing things to happen, our thoughts, our feelings, our behaviors, if those are happening unintentionally, we have a far less likely chance to reach our goals for the day or even enjoy the process of striving for those goals.

我非常喜欢这个框架，我认为任何事情都一样，你能抓住什么来帮助快速将其变成习惯？

I really like that framework and I think with anything it's like, what can you grab onto to that that will help formulate this into a habit quickly?

你刚才说话的时候，我突然想到一些事情，我们团队在这里确实有一些做法，而我在外面指导运动员时，有时会遇到困难，因为无法时刻陪伴在他们身边。

And as you were talking there, it got me thinking a little bit, you know, there's certain components that I think we do we do as a team here, and what I try to do with athletes outside of here that can be a little bit tricky sometimes when you're not with them.

但无论如何，说到正念呼吸，我们让球员们做的一件事是，一醒来就测量他们的静息心率。

But either way so talking about the mindful breathing, well, one thing we get players to do is the minute they wake up, we wanna see what their resting heart rate is minute they wake up.

现在有一些免费的应用程序，你只需把手指放在手机摄像头背面，灯光会亮起，通过手指就能测量心率。

So there's these free apps that you can download that where you just put your finger over the back of the the the camera, the light, you know, lights up and it and it takes your heart rate from your finger on the back of your phone camera.

这样做能让球员专注于呼吸。

And and what that does is it allows the players to focus on that breathing.

现在，无论是三角呼吸还是方框呼吸，我们都建立一个系统，比如规定每天做三角呼吸，同时在测量静息心率时进行三角呼吸练习。

Now teaching the breathing whether it be triangle or box breathing, let's have a system there, let's call it, we're to do triangle breathing as the routine, we go through the triangle breathing whilst you're going through the through the resting heart rate.

通常需要三十秒到一分钟。

It usually takes thirty seconds to a minute.

如果心率偏高，你知道，当你坚持一段时间后，就能了解自己的平均静息心率。如果某天醒来发现心率偏高，我们这样做的目的就是想看看身体或大脑是否承受了压力，对吧？

If it's a bit high, know, obviously after you've done this a while you get to see what your average resting heart rate is and so if you wake up one day it's a little bit high and the reason we do it is we want to see if the body or the brain is under a bit of stress, right?

这可能表明昨晚睡眠不好，也可能说明他们正为某些事情感到压力，或者可能正在生病，对吧？

That could indicate maybe didn't sleep very well, could indicate that they're stressed about something, could indicate illness, right?

比如他们生病了。

Like they're sick.

所以这是我们这么做的一个原因，但更重要的是，你们在早上醒来时专注于呼吸。

So that's one reason we do it, but to double down and go, okay, you're focusing on your breathing when you wake up in the morning.

如果心率偏高，高于正常水平，我们就会重新开始，再做一次。

And then if it's a bit too high, right, higher than normal, we'll then reset it and do it again.

更深地专注于呼吸，看看能不能把静息心率降下来。

Focus on the breathing deeper and see if you can get that resting heart rate down.

这就是一种连接方式。

And so that's one way to connect it.

每个人，你知道，我们的队员都会因为看到数字而感兴趣，比如昨天是53，现在升到了65。

And everyone, you know, our guys get into it a little bit just by like looking at the number and okay, it was 53 yesterday, and now it's up to 65.

我要再做一次。

I'm gonna do it again.

看看我能不能把它降到53。

Let's see if I can get it down to 53.

你知道的吧？

You know?

或者他们试图看看能把它降到多低。

Or they try to see how low they can get it.

现在我想这可以和呼吸联系起来。

Now that I think can connect to the breathing.

如果这不是主要关注点，它会潜移默化地让他们专注于呼吸，但现在我们要把它提上台面。

It sort of unconsciously really gets them to focus on their breathing if that's not the main focus, but now we're bringing that to the forefront.

我认为你做完之后，就该迅速拿出日记本。

And I think what you do there is then when you finish that, then it's time to just quickly bust out the journal.

让我们记下这个静息心率。

Let's write down that resting heart right.

我现在处于这个水平。

This is where I'm at.

那我的目标是什么？

Then what's my goal?

就像你说的，我今天的目标是什么？

Like you said, what's my focus for the day?

我的目标是什么？

What's my goal?

把它写下来。

Write that down.

对吧？

Right?

然后在你写日记的时候，我们来做一点想象。

And then whilst you're there doing the journaling, let's do a bit of visualization.

让我们想象一下，我想出去做些什么。

Let's visualize, you know, what I want to go out there and do.

让我们想象一下训练、练习，或者我想要如何比赛，不管是什么。

Let's visualize the drill or the exercise or how I want to compete, whatever it may be.

你已经在日记里写下的那个目标，让我们在脑海中想象它正在实现。

That one thing or that one goal that you're focused on that you've already written in the journal, let's visualize it in action.

因为这些，正如我们所知，等同于实际的重复次数。

Because those, as we know, do equal reps.

对吧？

Right?

这些是心理上的重复，同样也等于积极的重复。

Those are mental reps that also equal positive reps.

那我们就开始吧。

So let's do that.

然后之后，表达感恩。

And then afterwards, the gratitude.

好吗？

Okay?

我感激什么？

What am I grateful for?

你知道的，这就是对我所拥有、所做之事的感恩。

You know, that's that's that appreciation for what I have, what I do.

所以这或许是一个提醒，你知道的，有时候我们会忘记这一点。

And so maybe it's a remind you know, sometimes we kind of forget about that.

我们把感恩视为理所当然。

We take gratitude for granted.

你可以在手机上每天设置一个小提醒，就在同样的时间弹出来，然后只是说：‘心怀感恩’，这样就能让你稍微思考一下。

You know, put a little reminder on your phone every day, you know, that same sort of time it pings and then it's just, hey, be grateful or have gratitude, and then it just, you know, gets you think a little bit.

我究竟该感激什么呢？

What am I, you know, what am I appreciative for?

所以，如果你在外面奔波，换了地方，比如我现在就在酒店房间里。

So they you know, if you're on the go, you change locations, like, you know, I'm in a hotel room right now.

我们出门旅行，改变了日常节奏，至少你有一个机制，哪怕只有几分钟，也能提醒自己：哇。

We're on a trip, and, you know, you to change a routine, then at least you have a mechanism in place to be able to even if it's only a couple minutes, like, you know, wow.

我很感激能和朋友们一起在路上，做这些事；我很感激家人能带我来这些旅行，也很感激能来这里参加这些比赛。

I'm grateful to be able to be on the road with with my friends and do this, or I'm grateful to have family that's able to take me to these trips and grateful to be able to come out here and play these tournaments.

哦，我很感激周一可以不用上学，诸如此类的事情。

And, oh, I'm grateful that maybe I get to skip school on Monday and whatever it may be.

对吧？

Right?

所以我觉得这是一个相互关联的机制。

Like so I think that's a mechanism that all ties together.

这些并不是四个独立的组成部分。

These aren't four separate components.

我认为你一直强调的一点是，拉里，这些零散的做法确实是个开始，但并不能真正培养出让我们状态更好的心理训练习惯。

And I think one point you've always made, Larry, is is, like, these one offs, you know, and it's a start, but it's not what gives us a habit of mental training that actually puts us into a better place.

所以我们需要一个能把这些事情经常串联起来的机制。

And so we need a mechanism that ties often ties these things together.

就像每局之间那四个R的流程。

It's like the four r's in between points routine.

对吧？

Right?

这不是四件独立的事情。

It's not four separate things.

这是一种连贯流畅、相互配合的日常流程机制。

It's it's a it's a mechanism of a routine that kind of flows and works together.

所以你在这里构建的这个框架——包括正念呼吸、写日记、可视化和感恩——其实是一个将所有这些元素串联起来的机制。

So this framework you've put together here with the the mindful breathing, the journaling, the visualization, the gratitude, use a mechanism that ties all those together.

你知道，如果因为环境变化、出差等原因时间紧张，最低限度下，这个机制你也能在五分钟内完成，并让你状态更好，为接下来的一天做好准备。

You know, sort of bare minimum, if you don't have a lot of time because of change of circumstances, you know, on the road, whatever it may be, then at least this mechanism, you can get it done within five minutes and it will put you in a better place teeing up the rest of your day.

是的，这些想法非常好。

Yeah, those are very good thoughts.

这就是为什么我们团队经常问起，你们之前称这个为每日心理热身或心理练习吗？

And this is why, you know, we get questions, my team about this before you call this our daily mental warm up or mental practice.

那我能不能只做其中一项练习？

Well, can I just do one of these exercises?

对吧？

Right?

你提到过，你可以只做一项，但它们一起做效果更好。

And you talked about this that you can, but they work better in conjunction.

如果我们以这种方式做，就会从中获得更多信息，比只做其中一项更能为一天做好准备。

And if we do it that way, then we're gonna get more from it and feel more prepared for our day than just doing one of these things.

所以我们也会被问到，哪一项是最好的。

So we also get the question of which one is best.

我真的很认为，这在一定程度上取决于个人。

And I really think about that, you know, it kinda depends on the player.

也许从写日记开始最容易，因为当你在学习新事物时，一下子把这四项都付诸实践可能会很难。

It might be easiest to start with journaling because when you're learning something, it might be hard to put all four things into play right away.

所以你可能先从一到两项开始，比如写日记加上一些呼吸练习，可能是不错的选择。

So maybe you start with one to two and maybe the journal along with some breathing might be the way to go.

但你也需要了解自己的情况。

But you also need to know your situation.

如果你才15岁，情绪容易波动，难以管理这些情绪，那么从呼吸练习或冥想开始来调节情绪可能会比较好。

If you're 15 and you're, you get really emotional and maybe struggle to manage those emotions, it might be good to start out with a breathing or a meditation just to regulate those emotions.

至少这样你能更清晰地思考，准备好管理这些情绪，然后或许就能专注于目标了，但这至少是一个好的开始。

So at least you're thinking a little bit more clearly and you're prepared to manage those emotions, then hopefully you can get goal focused, but at least that's a start.

对吧？

Right?

但就像我们说的，随着时间推移，逐步融入这些做法，你会收获更多。

But like we said, you know, over time building in each one of these things, you're gonna get way more from it.

你会对那些说‘你知道吗’的人说什么呢？

What would you say to the people that say, you know what?

比如，我喜欢直接起床，做我的事，然后到球场时再热身。

Like, I like just getting up, doing my thing, and then when I go to the courts, that's when I warm up.

那时候我才想做所有这些事。

That's when I wanna do everything.

你会怎么回应那些人呢？这确实是一个很有道理的观点。

What would you say to those people that and which is a very valid point to make.

那我干脆就在球场上一次性把所有事情都做了。

Well, I might as well just do it all at the same time when I'm at the courts.

你会怎么回答那些提出这个问题的人呢？

What would you what would you say to people that would give you that question?

我认为这样做的确有其实际原因，因为我觉得这些步骤确实能很好地衔接。

I think there's real, that there's a real reason for doing it that way because I do think they flow together well.

如果你先进行心理热身，再进入身体热身。

If you do your mental warm up, you go into your physical warm up.

我有几点理由不建议这样做的。

There's a couple reasons why I wouldn't do it that way.

另外，我最后提过一个注意事项。

And then there's a caveat here I mentioned at the end.

首先，当你刚开始学习这些内容时，在安静、无干扰的环境中进行会更容易，而这种环境可能并不是你去网球俱乐部时所能提供的。

First, when you're first learning these things, it's easier to do in a quiet, non distracting environment, which may not be your tennis club where you're going to do these exercises.

对吧？

Right?

即使你恰好有个更衣室，也还是会有人不断进出。

Even if you would happen to have a locker room, there's gonna be people coming in and out.

所以好好想想这一点。

So think that through.

也许刚开始的时候，你会在家里或车里一个安静的空间里做这个。

Maybe when you're starting, you're gonna do this at home or in a car in an acquired space.

你希望尽量少一些干扰，以便能做好它。

You wanna have few distractions so you can do it well.

我想说的是，如果我们花点时间在这上面，会获得很多好处。

I would say, you know, the other thing is that we're gonna get a lot of benefit if we put some time into it.

对吧？

Right?

所以如果你赶到场地时时间不多，匆匆忙忙地做，其实收获不会太大。

So if you're getting to the site and you don't have a lot of time and you're rushing it, you're really not gonna get that much from it.

你还不如专心做好一件事，而不是匆忙地把四件事都赶完。

You're better off maybe doing one thing really well and trying to rush through all four.

如果你时间紧张，也许最好在家做。

If you're gonna be rushed, maybe better to do it at home.

所以，这是我想到的两个为什么你选择在家而不是在场地做的原因。

So those are two reasons I think of why you would do it at home instead of on-site.

但确实有一种方法可以这样做，那就是你可以在家和现场都进行。

But there is sort of a way to do this, and that is you can do it at home and on-site.

所以你可以在家做时间长一点的，但到了现场，也许只是简单地回顾一下。

So maybe you do a longer one at home, but when you get on-site, maybe it's just calling it back up.

对吧？

Right?

回顾日记，做几次深呼吸，记住什么是重要的，可以在脑海中想象一下，然后就开始你的身体热身，对吧？

Reviewing the journal, taking a couple deep breaths, remembering what's important, you know, maybe seen in your mind and off you go, right, into your physical warm up.

我合作过的许多高水平运动员，他们并不把心理训练看作一个单独的整体。

So a lot of the high performance athletes I work with, they don't think of their mental practice as one block.

他们思考的是如何在一天中随时运用它，以最大限度地发挥自己的潜力，这正是一个很好的方式。

They're thinking about that, how they're using it throughout the day to get the most from themselves and that would be a way to do that.

是的，就像那样。

Yeah, like that.

我的意思是，你提到的，一旦你到达训练场所，干扰就会开始增多。

I mean, what you mentioned there is once you get to the facility where you practice, there starts to become more distractions.

对吧？

Right?

所以如果你想，好吧，是的，我到了那里之后，再做我的日记，进入热身之类的。

So if you go, okay, yeah, I'm gonna get there, when I get there, then I'll do my journaling, get into my warm up or whatever it may be.

然后突然间，就会有一些对话发生。

And then all of a sudden, you know, there's conversations that happen.

其他运动员来了，和教练聊天，然后你就突然意识到，哦，该走了。

The other other athletes show up, conversation with coaches, and all of a sudden, you you you're like, oh, it's time.

我得赶紧开始了。

I gotta get going.

有时候就是这样，这很自然。

And and sometimes it's just and that's natural.

我的意思是，这种事情总会发生。

I mean, happens.

你走进训练场所，这也是日常的一部分。

You you walk into facilities, and that's also part of the day.

所以，一天中最安静的时刻就是你醒来时和上床睡觉前。

So being able to the quietest part of the day is when you wake up right before you go to bed.

那是你一天中最安静的时刻。

That's the quietest part of your day.

我想对在这里聆听的年轻人们说一点：试试这个。

You know, one thing I'd say to any sort of juniors out here listening is try this.

你醒来的时候，就试试看。

When you wake up, try this out.

让你一天中的第一件事是做一些像写日记或视觉化练习的事情。

Let the first thing of let the first thing you do in your day be be something like journaling or your visualization.

这会带来巨大的好处。

That's gonna be massively beneficial.

别让你一天的开始就是醒来后刷手机。

Don't let the first part of your day be waking up and scrolling.

对吧？

Right?

在手机上刷屏。

Scrolling on the phone.

如果这是你一天的开始，那你实际上就是在醒来后训练你的大脑，让它只对刷屏产生反应。

If that's the first part of the day, then all you're doing is actually waking up and training your brain to be just triggered from scrolling.

对吧？

Right?

没有专注力。

There's no focus.

没有平静。

There's no calmness.

没有清晰感。

There's no clarity.

只有无意识的、被触发的刷屏行为。

There's just mindless mindless triggered scrolling.

你是在让世界决定你的情绪状态，而不是由你自己来主导。

So you're allowing the world to dictate whatever is there, your emotional state versus you're dictating that.

这是一个非常重要的观点，因为你让外界事物影响了你如何开始一天，而不是由你自己掌控一天的开端。而冥想、写日记、呼吸练习这些方法，正是你可以主动掌控的手段。

That's an epic point because you are allowing other things to influence how you start your day rather than you taking control over the start of your own day, which is where the visualization, the journaling, the breathing, those are the mechanisms that you can control what you do.

我认为，对于任何正在听这段对话的年轻选手，或者任何有年轻运动员的家长来说，这一点都极其重要。

And I think that would be my biggest thing to to any junior listening to this or any parents with junior players is this is a very, very important point.

如果你的选手想要在某件事上表现优秀，他们就必须学会对自己的行为负责，掌控自己的行动，以及如何开始一天——而一天中最安静的时刻，恰恰是设定和塑造全天基调最重要的部分，就像你刚才在播客开头提到的那样。

If your player wants to be good at something or anything, they have to learn how to have responsibility over what they do and control over what they do and how they start their day, which is the quietest part of their day, this is the most important in setting up and framing their day just like you kinda mentioned at the start of the the podcast here.

所以

So

完全正确。

100%.

那我们怎么知道呢？你总会遇到这样的问题：好吧，我愿意试试看。

How do we know then then so you get those questions that come back as like, okay, well, I'll give it a go.

我怎么知道它是否对我有帮助？

How will I know if it's benefiting me?

对吧？

Right?

这是个很好的问题，我们应该问自己，也应该问我们的教练或心理教练，因为有时候确实很难判断。

It's a great question and one we should be asking ourselves and asking our coach or our mental coach because it can be hard to know.

对吧？

Right?

尤其是在刚开始的时候，因为有些事情可能需要一段时间才能真正见效并让你感受到不同。

Especially at first because sometimes things don't really take hold and feel different for a while.

所以，你很容易在还没真正感受到好处或看到成效之前就放弃了。

And so it can be easy to stop before you really feel the benefits or start to see the benefits.

有时候人们能立刻获得好处，并且注意到变化。

Sometimes people get benefit right away and they notice it.

这太棒了。

And that's amazing.

但有时候你不会立刻感觉到。

Sometimes you won't.

不过我认为，你可能会发现，你越坚持做这件事，就越容易形成习惯。

I think what you'll find though, is the more that you do this, you get into a routine of doing it.

你会感到更加专注、目标明确，更加放松、感恩，真正期待着每一天，我认为这种期待一天的感觉很特别——充满对即将开始的事情的兴奋，而不是缺乏兴奋，甚至害怕它。

You're gonna be feeling more focused, goal focused, more at ease, grateful, really looking forward to your day, which is I think is a special feeling to be looking forward to the day, having excitement for what you're going into versus not being excited or possibly even dreading it.

以这种心态开始一天可不是什么好事。

That's not a good way to be going into your day.

所以我正在调整方向，因为很容易就会偏离，变得不再感恩、不再兴奋，反而感到焦虑、低落，或者害怕即将到来的事情。

So but I'm setting the rudder on that because it's very easy to that get shifted over to a place where you aren't feeling grateful, you're not feeling excited, you're feeling anxious and down or dreading what's coming.

但我想，当你长期坚持这样做时，你会开始注意到自己的感受发生了变化，所以请留意这一点。

So but I think when you do this over time, you start to notice how you're feeling changes, so pay attention to that.

但随着时间推移，你还会开始注意到训练中的变化。

But then you're gonna start to notice over time changes in your training.

比如你开始训练的方式，你投入的程度，你能否更快地进入教练安排的训练或比赛，以及你能否更好地记住目标。

Just the way maybe you start your training, how locked in you feel, how maybe you're able to quicker get into the drill or the game that your coach is putting you through, how you're able to maybe keep that goal in mind a little better.

你对自己在做什么会更有清晰的认识。

There's a little bit more clarity about what you're doing.

如果你参加比赛，你可能会更清楚地感受到：天啊，我就是知道自己今天想做什么。

And if you're competing, there might be more clarity around, gosh, I just feel like I know what I wanna do today.

我对这一点很有信心。

I feel confident in it.

这背后可能有很好的原因。

Well, there could be good reasons for that.

也许你回顾过了，抓住了最重要的部分，并像我们之前说的那样进行了想象。

Maybe you reviewed it, right, and got to the most important things, visualize it like we talked about.

当你开始比赛时，这种做法会为你的大脑做好准备，让你以这种方式思考。

You're priming the brain to think that way when you start competing.

所以你会随着时间的推移看到成效。

So you will see benefits over time.

起初这些变化可能非常微小，但小事情会带来大的改变。

They could be really small at first, but the small things lead to the big things.

小事情会带来大的改变。

Small things lead to the big things.

如果你打算这么做，就坚持一个月、两个月、三个月，然后再决定：‘这不适合我。’

If you're gonna do this, commit to it for a month, two months, three months before you decide, okay this isn't for me.

因为我向你保证，你一定会开始在某些方面注意到一些变化。

Because I promise you that you're gonna start to notice some differences in some ways.

是的，百分之百，这正是做出承诺的表现。

Yeah, a 100% and that's making the commitment.

我的建议很简单：如果你想要变得优秀，再次强调，你就会做出这样的承诺。

My advice would be simply this, if you want to be, again, if you want to be good at something, you'll make that commitment.

对吧？

Right?

如果你想要变得卓越，这并不是说你必须这么做才能变得卓越。

If you want to be great, it's not saying that you have to do this in order to be great.

而是说，如果你想要做出改变，想要获得更多清晰度，想要更加专注，那么这个框架就能帮助你。

It's saying you want to make a change, you want to build more clarity, you want to be more focused, then this is a framework that can help you.

如果你正在经历困难，可以向我们寻求建议，然后试试这个方法，但你必须坚持一段时间，以便看到成效和变化。

And if you are struggling, you ask us, then give this a try, but you've got to commit to it for a period of time that allows you to see the benefits and see the differences.

否则，就像任何事情一样，我们试了几次没看到立竿见影的效果，就放弃了。

Otherwise, like with anything, anything we try a few times and we don't see immediate benefits, we just drop.

我们说，这值得吗？

We say, is it worth it?

但当我们处理思维时，就像之前改善服务器一样，这需要时间。

But this is something when we're dealing with the minds, just like we're dealing with how we improve a server beforehand, it takes time.

你必须投入这段时间。

You've got to invest that time.

你确实得这么做。

You got to.

任何好的结果都来自努力。

And anything good is gonna come from work.

我们在这档播客里经常提到，如果你想让某件事变得更好，就必须投入能量、努力和注意力。

And we always talk about that in this podcast that if you want something to get better, you gotta put the energy, the effort, the attention into it.

这四个练习正是为了帮助你创造一个最佳状态，让你准备好去学习和进步。

And this definitely, these four exercises are designed to try to create an optimal state for you as a player to be ready to go and learn and get better.

而这才是真正你可以在一天中追求的东西，因为有很多事情是我们无法控制的。

And that that's really what you can ask for in a day because there's a lot of things we don't control.

所以我认为，约翰尼，在我们结束之前，再提一件事，除非你还有别的要说。

So I think, Johnny, one more thing before we start to wrap, unless you got something else.

我们经常被问到，我应该多频繁地做这个？

You know, we get questions all the time about, well, how often should I do this?

理想情况下，你每天都应该做，但并不一定要每天都做。

Ideally, you would do something every day, but you don't have to do it every day.

你可以先从每个训练日都做开始。

You could start just doing it every training day.

那会非常棒。

That would be amazing.

这是个很好的开始。

That's a great start.

只要你训练的日子，就会做这些练习。

Any day you train, you're going to do these exercises.

对于那些不是每天训练的人，也许你每周训练三、四次，或者五次。

For those of you out there that maybe aren't training every day, maybe you're training three, four times a week, maybe five.

但你仍然可以每天都做。

Still you could do it every day.

但如果你有一天休息，你必须对自己承诺，下次训练或第二天一定要回来继续做。

But then if you're taking a day off from it, you have to make a promise to yourself that you're gonna come back and do it the next time you train or the next day.

连续休息两天、三天，这种习惯就容易变成不做了。

Taking two days off from it, taking three days off from it, it starts to flip that habit to not doing it.

因此，你必须付出很大的努力才能重新回到正轨。

And so then you have to really make a concerted effort to get back into it.

保持持续进行比停下来又开始、再停下来再开始要容易得多，这一点要牢记。

Easier to keep it going than to stop and start, stop and start, just keeping that in mind.

说得很棒。

Great points.

好了，Larry，今天就到这里。

Well that's it Larry.

感谢你今天带来这个框架，希望我们的听众中有人能尝试一下，或者至少根据自己的情况加以调整，但无论如何，建立这种心理热身机制对于我们明确接下来要做什么至关重要。

Thank you for bringing that framework to the table today and you know hopefully we have some listeners out there give it a try or certainly put their own spin on it, but either way creating that mental warm up is going to be very important in order to to set up clarity around what we do.

谢谢您今天分享这一点。

So thank you for bringing that today.

不客气。

You're welcome.

那今天就到这里了。

And that's it for this yeah.

是的。

Yeah.

当然。

Absolutely.

本期《像冠军一样竞争》到此结束。

That's it for this episode of Compete Like a Champion.

如需更多信息，请访问 playerdevelopment.usta.com。

As always, for more information, you can visit playerdevelopment.usta.com.

这是主网站：usta.com。

That's the main website, usta.com.

你可以找到大量资源。

You can find lots of resources.

同时也要提一下 ustacoaching.com，教练们可以在那里找到许多优秀的资源、训练方法和练习，并注册教练认证课程，随着教练体系不断发展，内容也会越来越丰富。

And also to give a mention to ustacoaching.com where coaches can go on and find a lot of great resources, drills, exercises, sign up for their coach cert coach accreditation certification, and as that evolves and gets and gets more more involved in the coach process.

所以去看看吧，那里还有更多资源。

So give it a look and find more resources there.

联系我和拉里。

Contact me and Larry.

你可以在推特、X 和领英上找到我们。

You can find us on Twitter, X, LinkedIn.

如果你有任何问题或建议，我们非常期待你的反馈。

If you have any questions or any suggestions, we'd love to hear from you.

但在下一期节目之前，医生。

But until next episode, Doctor.

拉拉和我这就告一段落了。

Lara and I are checking out.

你好。

Hi.