‘SHARPENING THE MENTAL EDGE’

Have you ever noticed how many different cues (e.g., voice command, whistle, flag, start gun) there are that are used to help athletes know when to start and stop their performance action? At the start of a drag race, the driver is sitting in his car behind the starting line watching for three different lights. Those three colored lights flash in a certain order to prepare the driver to begin racing: (1) the red light means to get your engine “Ready”, (2) the yellow light means to begin to “Focus” forward and then (3) the green light means “Go”! After the green light flashes, the driver can now drive down the drag strip as fast as he can trying to out race the other dragster. The general cue words associated with the lights (e.g., ‘Ready’, ‘Focus’ and ‘Go’) can also be used to help keep you focused (in the driver’s seat) during your practice routine. Using cue words through visual imagery in your practice routine will assist you when you may become distracted during practice or competition; this will in turn enhance your fencing focus.

The following is an activity that can help you create your own performance cues to assist you with your fencing focus.

v Obtain 3 x 5 card and colored pens or pencils

v Brainstorm one word that describes how you would like to perform, for example, strong, swift, smooth, or powerful.

v Make a list of words describing technical performance, for example, step, push, lunge, and touch.

v From the two lists, select three to five words that describe how you would like to perform.

v Choose any colored pen or pencil that –to you- fits the mood of your words:

The following is a cue card example:

‘Mood’ words	‘Visual’ cues	‘Cue’ words
Confident	Red	Ready
Calm	Yellow	Focus
Attack	Green	Touch

v Print the words in appropriate colors on the 3 x 5 card

v Concentrate on the cue words on your card while you are relaxed (before practice)

v Repeat the cue words to yourself

v Close your eyes and picture the actions for each word

v Repeat the above three steps

v Progress to where the thought of the color or word can trigger the appropriate visual image during your practice routine

v Go Fence!

The Importance of Hydration

CSU, Fresno Sport Psychology and

Andres Hernandez, contributing graduate student, Exercise Science

Drink Drink Drink Drink Drink Drink Drink Drink

An estimated 60% of total body weight is water. Water helps maintain body temperature, and allows for 50% of all chemical reactions occurring in the body. It is also responsible for the movement of nutrients, digestion, absorption processes and circulation. All of these functions are important to performance, and when the body does not have enough water, these functions are negatively impacted.

Dehydration can have profound effects on performance. For example, dehydration limits sweating and heat dissipation, causing increased core temperature, reduced exercise tolerance and increased risk for heat-related injury. At 2% dehydration, the body’s work capacity decreases 12-15%.

The most simplistic indication of dehydration is urine color. Any color other than clear is an indication of dehydration. The exception would be a bright yellow color after taking a vitamin containing the B vitamin group. Thirst is also an indication. Once you feel thirsty, you are already dehydrated!

The question of whether to drink water or a sport drink is always a big one. If the event is going to last less that 1 hour, water should be adequate. Sports drinks should be consumed after the event. If an event calls for physical exertion for over an hour, sports drinks are often recommended for consumption during the athletic event.

It is essential for the athlete to avoid dehydration for optimal performance. The following recommendations come from the American College of Sports Medicine (ACSM).

Drink adequate fluids during the 24 hours prior to event.

Drink approximately 17 ounces of fluid 2 hours before event to promote adequate hydration.

During exercise, athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating.

Ingested fluids should be cool (59-72 degrees F) and flavored to enhance taste and promote fluid intake. Keep fluids readily available; handy water bottles work great.