Overview
What is Intensity Management?
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Intensity management is controlling your mental and physical activation levels to achieve optimal performance. Think of it like a volume knob that you can adjust up or down based on what your sport demands.
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Signs You're at the Right Intensity Level:
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Feeling energized but controlled
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Clear, focused thinking
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Muscles feel ready and responsive
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Confident but not overconfident
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When You Need to Turn Intensity DOWN:
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Use deep "Yoda" breathing (belly breathing)
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Practice progressive muscle relaxation
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Listen to calming music
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Use positive self-talk ("I am calm and focused")
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Smile - it naturally reduces stress hormones
When You Need to Turn Intensity UP:
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Dynamic warm-up exercises
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Use energizing music
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Quick movements to increase heart rate
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Motivational self-talk ("Let's go!", "I'm ready!")
Tips for Success:
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Practice intensity management during training, not just competition
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Identify your personal optimal intensity zone
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Have 2-3 go-to techniques for both increasing and decreasing intensity
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Monitor your intensity levels regularly during practice and competition
Remember:
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Different situations may require different intensity levels
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The goal isn't to eliminate intensity - it's to manage it effectively to perform at your best!
Action Plan
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Continue to do your Daily tracking journal
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Continue to become MORE aware of what light you are in and stay Green MORE often (GREEN BANDS)
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Continue to train your mind
CHALLENGE:
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Share a post featuring (ask them for ideas and if they don’t have any give them yours)Share your favorite pre-game song on Instagram #TTPMindset #NTC & tag @TopTierPerform
Resources
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Breathing Scripts
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Awareness Journal Pages:
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More information: