Preparing your body for physical contact during competition is a difficult task. Countless hours of practice and physical preparation are required to ensure your body is up to the challenge. When all of the physical training is completed, however, there still is a lot of work to do. For a select few, physical contact is a natural transition from a non-contact sport, but for the majority of athletes, the idea of being hit is a foreign concept and one that must be approached with the proper mindset. Luckily, there are a few easy steps you can take to prepare yourself for the rigors of contact sports.
Step 1
Research the proper techniques for both hitting and receiving hits in your sport of choice. In football for example, learning to protect the ball and brace for impact properly are critical. In hockey, staying as close to the boards as possible will allow the force of the impact to be absorbed more easily.
Every sport has its own secrets to safe and effective contact and educating yourself can be the difference between an effective hit and a serious injury. Having the knowledge to execute contact properly also will make you a more confident and effective player.
Step 2
Spend 10 minutes each day quietly running through contact scenarios in your mind. Once you have learned the proper techniques, envision yourself throwing or receiving hits perfectly every time. Many studies have shown that, with proper focus, the brain registers little difference between actual situations and ones that have been imagined. This means that you can develop muscle memory for proper technique without having to engage in actual physical contact. Nothing replaces game-time experience, but even professional athletes have found lot of benefit to this practice.
Use the blindfold and earplugs to completely remove yourself from your physical location and imagine yourself dodging, receiving and throwing hits. Hear the clack of helmets, the screech of a referee's whistle and smell the fresh-cut grass. The more realistic your experience, the more valuable it becomes.
Step 3
Practice with light contact drills. Once you are comfortable with your knowledge of proper contact, have your training partner run through some game-type situations with you. You don't need to have full contact in these drills, but try to run as close to full speed as possible. Have your partner come toward you at full speed but rather than actually hit you simply wrap you up with a bear hug or hold off at the last second. This will allow you to get a feel for the direction and speed with which contact will be coming.
To prepare for throwing hits, simply reverse roles. You will be able to adjust to how players instinctively react to an impending hit. Getting a feel for the timing and angles of contact will help you feel more confident and leave you better prepared for the speed of a real game.
Step 4
Prepare yourself pregame. For some players, this involves quiet contemplation and focus. For others, it is loud music or motivational speeches. This is a personal decision that should be based on whatever makes you most comfortable heading into competition. Regardless of what you choose, you also should spend five to 10 minutes running through your mental drills one final time. This will help to prepare both the body and mind for the task that lies ahead.
Tips and Warnings
- Remember that playing with confidence is the key to avoiding injury. Gain as much knowledge and experience as possible to cultivate this confidence.
- Look for reliable sources of information when researching hitting techniques. Professional coaches and accredited sporting organizations are a great place to start. Amateur forums and blogs often are filled with misinformation that encourages dangerous techniques. As with any form of sport or exercise, you should consult with your doctor before participating.
Things You'll Need
- Blindfold or bandanna
- Earplugs
- Training partner
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