‘Checking Performance State’ checklist for a detailed assessment of your performance. Fill this checklist after your competition. The checklist gives an idea of your mental readiness and the specific things.
2 matching-up worksheets. The purpose for these worksheets is for you to familiarize with the techniques we covered so far. (Breathing Match-ups, Progressive Relaxation Match-ups)
Not yet, one more worksheet… ‘Arousal Regulation Worksheet’!!
This sheet will be a similar weekly calendar. But this one will focus on arousal regulation control. This worksheet is mainly a training log, so you can keep track of the trainings you do, and can track down how the technique will work out for you. This worksheet does not require heavy writing, and all you would need is to circle the answer that best applies.
During competition, there are a few tension release techniques you can use. The two that I recommend you using is the…
Quick scan body
Neck and Shoulder check.
Since you do not have much time during competition to perform these techniques, I advice utilizing quick scan body technique, while it requires quick scan of body, at the same time it is a very effective relaxation technique. Specifically with racquetball, that requires a lot of shoulder rotation, a lot of hand and shoulder work, it is extremely important to incorporate neck and shoulder check to prevent extensive tension and stress over those areas when muscle tension evident.
Remember... during competition
Racquetball – arousal level always at the lower end for optimal performance
If arousal level is perceived to be increasing to the inverting side of U, then incorporate these relaxation techniques.
You can quickly do a body scan between the breaks while other opponent is getting ready for a serve.
Relax your neck and shoulders as it will relax you whole body, hence increases smoothness of movement control, and increase performance.
Relaxing would mean reducing arousal level. Specific sport has specific optimal level. If arousal is reduced or increased to an optimum level, you are in perfect condition.
There are a few more relaxation techniques that are extremely useful, but for the purpose of this session, we have covered the most important components of relaxation. We have covered the theoretical and practical aspect of relaxing and the methods in reducing muscle tension, stress, and anxiety.
I know there was a lot of information given to you at one time, and it might be real hard to absorb all the great information presented. But it is crucial for me to begin practical training.
This part aims to facilitate your awareness of your level of your arousal in pre and during competition, and aids to regulate your arousal. So put in simpler terms, I am here to help you learn to control your own emotions, hence reducing stress and anxiety.
The reason we did this breathing technique is to show you the proper way of breathing, and most importantly inhale all the way to abdomen through the diaphragm. It is necessary for you to learn the fundamentals from this breathing technique, so you would be able to relax and reduce high stress and anxiety during your pre-competition for your Seattle pro-tour, coming up next week.
2nd Practical Breathing Exercise
Another pre-competition breathing exercise:
Ok, now let's move to another breathing exercise.
Inhale slowly and hold for 10 seconds (tension building in lung and chest?)
exhale with a sigh as you let go of the tension in the rib cage
now just allow yourself to inhale naturally whenever it needs
Between your exhale and inhale, can you feel that moment of quietness and calmness?
If YES… continue
If NO… repeat if you can’t find the moment of quietness
If you can feel that moment of quietness and calmness, then you are relaxing yourself!
Whenever you are feeling too tense, try to find the moment of quietness by doing this exercise.
(It is critical for me to show you the proper way of breathing in order to bring effective relaxation techniques through breathing, so you can benefit from this session)
This breathing exercise aims to help you learn to find that moment of silence,
the moment of quietness, and calmness. This breathing technique will greatly
reduce tension, anxiety and stress when the moment of quietness is found.
These are only some of the basic breathing relaxing techniques…
‘Checking Performance State’ checklist for a detailed assessment of your performance. Fill this checklist after your competition. The checklist gives an idea of your mental readiness and the specific things. 
