This book is written by tennis coach Timothy Gallwey, who tells us how to play tennis well with our bodies instead of our brains. Recently, I am studying how to play badminton well, and thinking about badminton training with the viewpoint of this book as the core.
First of all, I love badminton very much. It's indoor exercise, free from environmental interference. It needs endless running. When it reaches a certain limit, it is really carefree. Act as good friends. Their movements are very beautiful and intoxicating. It needs to attack (attack) and the cooperation of teammates. If you can play well, it will be very enjoyable.
I have encountered many problems in the process of playing badminton. First, I can't kill the ball. Second, my pace is always not in place. I think I'm always one beat behind. Third, I can't defend. When defending, either you can't hit the ball, or you can't pick it far, and you die with one shot.
With these questions, I will review the book "The Miracle Power of the Unity of Body and Mind".
First of all, through a short story, the coach explained the action of tennis, but he could never do it. The author used a new training method: without talking about the essentials of the action, he demonstrated it for ten times and asked him to observe it carefully, but he didn't think about the specific action carefully, only remembered the visual image of hitting the ball, repeated it several times in his mind, and then let his body imitate the action. The author skillfully put the racket in his hand, let him hold it in the correct posture unintentionally, and told him that as long as he controlled his body and tried to imitate the action of hitting the ball ... the effect was very good.
Summary: Visual image is better than language, demonstration is better than explanation, too much guidance is better than no guidance at all, and deliberate efforts often produce negative effects.
Try to be unconscious: concentrate, concentrate, and be quiet. At this time, the unconscious instinct will come into play, and the highly concentrated mind can't take care of how the body acts, let alone instruct what to do next. Without any interference, the body will exert its full potential.
Everyone has two selves, one is the mind and the other is the body. The mind is used for thinking and evaluating, and the body is used for carrying out actions.
The brain will only make the muscles nervous, and the "body" can better control the muscle system.
Pay attention to the seam of tennis, don't think about how the racket touches tennis, or even how to try to play tennis, just let the racket touch tennis naturally.
The "mind" focuses on the seams of tennis, allowing ego 2 to perform its tasks undisturbed and prove that it can do well enough.
Ways to achieve physical and mental harmony: 1) Describe the desired result as clearly as possible; 2) Learn to trust the ability of "body" and learn from success and failure; 3) Learn to observe without "judging consciousness"-that is, pay attention to what happened, instead of just noticing the quality of the situation.
The core method is "relaxation and concentration".
Once we start to react, think carefully and generate ideas, we are no longer in the initial unconscious state, and our thoughts begin to interfere. An arrow that leaves the string will not directly hit the target, and the target itself is not fixed. Once it is worked out, it will be wrong. ...
Human beings are intelligent creatures who can think, but the greatest achievements are often made without careful consideration. Only when you are used to forgetting yourself for many years can you regain your innocence.
Silence breeds the most beautiful poetry, great music and art come from the deep unconscious state, and the natural expression of love comes from the unspeakable heart.
Maslow's peak experience: He feels more complete (two egos are integrated into one) and realizes this kind of harmony and unity, "relatively selfless state (calm consciousness)", "at the peak of strength", "perfect performance", "in the best state", "effortless", "will not feel hindered, suppressed, afraid, suspicious and self-blaming" and "will not feel constrained and forced.
To achieve a harmonious and unified state, it is necessary to slow down the operation of the brain and calm down the consciousness, that is, to reduce thinking, calculation, judgment, worry, fear, hope, effort, regret, control, anxiety and distraction. When you concentrate on this moment, consciousness, action and a person have reached a perfect unity, then you can say that consciousness has really calmed down.
There are a few tips to calm you down.
A series of psychological activities of the players begin with the referee. If they don't play well, they will think about what the problem is and tell themselves how to correct it. Then give yourself various instructions while trying to hit the ball. Finally, conduct self-evaluation again. If he plays well, he will think about how to play the ball well, and then try to make his body repeat this process. In both cases, consciousness will keep thinking and can't stop.
Without judgment, you can follow the following points.
1) Use declarative rather than judgmental statements to describe the facts you see.
2) Take the mistakes made as an important part of the whole process.
3) Focus on understanding and accepting your hitting action at that time. Once you understand it, change will come naturally.
3.2 Just look at it objectively and don't try to correct it.
You just need to stare at the ball, use your feelings to understand the position of the racket head, and naturally react appropriately. Constantly feel the position of the ball and where the racket head is, and you will naturally find a rhythm that suits you, instead of trying to remind yourself "I want to get the racket early." "Remind yourself" may bring good results for a while, but it won't be long before you can seize the opportunity to hit the ball again.
"Heart" is a sensitive self-consciousness, always hoping to be praised and avoiding criticism. At the same time, praise will be regarded as subconscious criticism, because "if the coach is satisfied with a certain result, he will be dissatisfied with the opposite result." It is easy for people to establish good and bad standards, leading to distraction and self-interference.
A car is waiting for the traffic lights. There are three drivers in the car. At this moment, a beautiful young woman who fell from the front of the car passed by. In the face of this woman, a person thinks of his good memories and fantasizes about his future, and a person laments that the world is getting worse and worse. It's just that the driver simply observed the current situation and didn't make a good or bad evaluation, which made him notice a detail. The girl's eyes were closed and he realized that she was sleepwalking. ...
Forget the habit of judging good or bad, we don't need to turn ourselves into "bad habits", we just need to know more facts, which is a more natural way to study and work.
The relationship between body and mind can be compared to parents and children. Some parents find it difficult to teach their children to do something because they think they know how to do it better. Other parents, full of trust and love for their children, will naturally let their children do it in their own way, even if they make some mistakes, because they believe that their children can also gain something from them.
According to the knowledge of anatomy, muscles either contract or relax, and there is no intermediate value. No one knows which muscles are used in high-speed service, but once you think about this problem and try to control these muscles, you will definitely use extra muscles besides the necessary muscles, which will not only waste energy, but also make some muscles nervous and hinder the power of hitting the ball.
Strength depends in part on flexibility. Conscious hitting will make the wrist too tight, but it will slow down. Stiff movements are hard to keep balance.
Trust your body in study and competition, just as you trust a person to do a good job, his performance will soon exceed your expectations. Let the flowers grow freely.
Perhaps readers will ask, "If I haven't learned to play ball before, how can I play ball naturally?" . The answer is: if the body knows how to play ball, let it be; If not, let it learn.
The actions of "body" are based on the information stored in memory, including one's past actions and observing others' actions. Those who haven't touched the racket should first let the tennis ball play on the racket a few times, so that the "body" can understand how far the center of the racket is from my required hand. Every time you hit the ball, regardless of whether the action is correct or not, the memory bank of the "body" will screen out valuable information and store it for later use. When the player is practicing, the "body" constantly collects all kinds of information to expand the memory bank. As long as you stay focused and always pay attention, the "body" can remember every action and result it has done. Therefore, for beginners, the key is to remember: don't give yourself instructions every time you hit the ball, but learn naturally.
How? First of all, observe knowledge, don't think carefully about what you see, and concentrate on observing the visual image in front of you. These images completely bypass self-awareness and are directly conveyed to the body. Then, imitate what you see, repeat it many times, observe first and then feel, and you will soon be able to do it effortlessly.
For "body", visual image is worth a thousand words. It learns by observing other people's actions, and also by doing actions by itself.
The most effective way to communicate with the "body" is to describe the expected result as clearly as possible.
The best way is to hold the racket in the right hitting position in front of you, concentrate on her for a few seconds, close your eyes and imagine the whole hitting process as clearly as possible, and imagine that you have been swinging the racket with quality. Before each stroke, try to swing the racket several times to keep it straight and experience this new swing feeling. After hitting the ball, the key is not to deliberately keep the racket straight. If the racket is not in the right state after hitting the ball several times, imagine the expected result and process again and let the body swing by itself.
(To be continued)