Hey fitness fam! 👋
Parents and athletes, let's talk about something super cool today! Ever wonder why we do the same drills over and over? Or why coaches are always talking about "the plan"? It's not just to make you tired! We're actually training your body and brain to work together like a superhero team. Today, we’re going to look at the three big ideas behind everything we do. 🧠💪
1. Repeated Behavior = Habit
For athletes: Think about tying your shoes. You don't have to think about it anymore, right? That's because it's a habit. The same thing happens on the field or court. When you practice a skill again and again, like a basketball free throw or a perfect soccer pass, your brain creates a shortcut. Your body starts to do it on its own, without you having to think about every single step. This is what we call "muscle memory," and it's a powerful tool in a big game!
For parents: Habits are the foundation of athletic skill. By encouraging your child to practice good form and repeat key movements, you're helping them build automatic responses. This frees up their mental energy during a game, allowing them to focus on what's happening around them instead of on a single action. It's about turning a task into a second-nature skill.
Hacks for Habit Building:
Start Small: Break down a big skill into little parts. Master one small part, then add the next.
The "21-Day Challenge": A lot of experts say it takes about 21 days to form a new habit. Encourage your athlete to stick with a drill for at least three weeks to make it stick.
Make It Fun: Turn drills into games or friendly competitions. A little fun can make a big difference in staying motivated.
2. Repeated Muscle Response = Reflex
For athletes: You've probably seen a goalie make a crazy save or a baseball player dive for a ball. It happens so fast! That's a reflex. Your muscles react before your brain even has time to think. We train for this by doing fast drills that force your body to react quickly to things like sounds or visual signals. The goal is for your muscles to react on their own, giving you a lightning-fast advantage over the other team.
For parents: These aren't just natural gifts; they are trained responses. Quick-reaction drills are designed to create these split-second reactions that happen outside of conscious thought. This type of training is vital for helping your child stay safe and succeed in fast-paced sports.
Hacks for Faster Reflexes:
Reaction Games: Play simple games like "hot potato" or catch with a tennis ball to train your eyes and hands to react faster.
Random Practice: Mix up your drills. Instead of doing the same thing over and over, have a coach call out different movements to force your muscles to be ready for anything.
Practice with a Friend: Have a teammate or parent toss a ball from different angles to challenge your reflexes.
3. Related Cognitive Reaction = Recall
For athletes: Think of your brain as a giant library. Recall is when you can instantly find the right book—or the right play—when you need it. We train our brains to remember specific plays so that when a coach gives a signal, you know exactly what to do. It's like having a mental playbook saved in your head.
For parents: This is all about helping your child become a smarter athlete, not just a stronger one. When we practice plays or walk through strategies, we're building the mental connections needed for quick decision-making under pressure. It's a key part of moving beyond raw athletic ability to true game intelligence.
Hacks for Better Recall:
"Chalk Talk": Use a whiteboard or tablet to draw out plays. Seeing the play helps your brain understand and remember it better.
Walk It Through: Practice plays or routines slowly at first, without the pressure of speed. This helps your brain and body learn the correct movements before you try to go fast.
Talk It Out: Ask your athlete to explain a play or a drill in their own words. If they can teach it, they've truly mastered it!
You can always count on the HEROS Training System for support and information. If you have a young athlete, you can check out our ebook for unstructured training tips. For more resources, please visit us at myherostraining.com or myactos.com. You can also follow us on FB and Instagram. We're always looking to improve and hear from you! If you have any feedback, concerns, or ideas, please reach out to us at info@myherostraining.com.
Remember: More is not always better; better is always better!
Until next time!!!
Gaspar
Certified Sports Performance Enhancement Specialist, Fitness Nutrition Coach, & Youth Fitness Trainer
ACTOS Performance Innovation / HEROS Training System [HTS]
https://www.trainerize.me/profile/herostrainingsystem/Gaspar.Rosario/
Dr. Rosario's expertise is built on a lifelong commitment to fitness as a dedicated parent and coach. He is certified by the International Sports Sciences Association (ISSA) in multiple advanced areas, including Weight Management, Youth Fitness Training, Fitness Nutrition Coaching, and Sports Exercise Performance Enhancement. He also holds a Doctorate in Health Sciences and is a certified Level 1 Strength and Conditioning Coach through the IUSCA with continued education through ISSA in specialized training methodologies such as High Intensity Interval Training (HIIT), Plyometric Training Integration, and Speed / Agility.