Unlock your sport

As the government relaxes the lock down, it seems we will finally get to play our favourite sport again. After a gap of nearly five months, how will our mind and body take to our sport again? What will be the challenges? Let us find out.

Most of us have never been away from our sport for such a long period. What should we expect and what not to expect when we start?  How should we approach our practice? There are few important factors to be considered before stepping into the field again.

The Fear Factor

Your sporting field is where you express yourself freely. Last few months have been scary. We all have lived in fear. Many are still unsure if going to play would be a safe choice. With fear in your mind, practice will not have quality. If you have very rarely stepped out of the house in the last few months, you should take time to start off. Being mentally comfortable, accepting the current situation is very important before starting to play. Anxiety can lead to negative thoughts, not only while playing, but even after coming back home. Start off by going for a walk in your complex. Mental acceptance of the situation is important before starting your sport.  

 

The Body

Our lifestyles have changed completely in the last few months. We all have done our bit to keep ourselves in shape. But no matter how disciplined we were in our workouts at home, it cannot be compared to the physical and mental demands of actual match conditions. Therefore it is extremely important to start off things very slowly and cautiously. Many players are just waiting to get back to the courts and “kill” each other. But the excitement has to be contained. Things are very different now. 

Coming back on the court after this prolonged absence makes a properly constructed warm up even more important. One of the primary functions of a warm-up is to prepare your body for the exertion that is about to be placed on it. Getting to the club well in time would make sure warm-ups are done correctly so that we gradually ramp up the intensity rather than diving straight into full paced practice. A perfect start to your practice could be by doing sprints around your field/ court. It could be cricket, hockey, football field or tennis, badminton squash court. Let your legs feel the ground again. Let the sights start becoming familiar again. Small things can make a big difference.  

Kids and teens will be very jumpy during the restart. They have been confined most to their homes hence they would be extremely excited to meet their long lost friends. Parents or coaches have to take responsibility to keep a check to make sure they are following all safety protocols.

Start with practice. This is an ideal situation for practice, without any pressure either internal or external. Make sure this time is capitalized to the fullest. Plan your practice session, keep targets and make sure you note the progress made every day in your sport diary.

The Mind

The mind has not been ‘FIRING’ since a long time. Therefore it becomes very important to start things slowly. The mind does not understand this new body. It will take time to get used to it again. For example in the sport of squash, the brain will not know where to step, how much weight to put on the leading foot while playing a shot. The brain may take time to set these calculations again. All this makes us very prone to injuries during this period. The last thing we want during this time is to get injured and take a forced break again. 

It is also very important to be patient with yourself. Thoughts like, “this shot of mine was my strength, but I’m unable to execute it that well now. Is something wrong? Have I forgotten it?” may creep in. Be patient. Everything will be back, it just requires time. 

The Good News

Imagine your mind going through a virus scan. Everything unimportant and irrelevant will be deleted. That’s exactly what has happened to all of us in this period. This long break from our sport has helped us ‘RESET’ our mind. So do not be surprised if suddenly while practice you realize that a weakness on which you had worked on since ages, has suddenly got sorted. Be ready for a few surprises. 

Playing with an open mind, being patient and courteous with ourselves will allow us to make this comeback even more fun filled.  

Gratitude

Gratitude is one of the most powerful emotions of the human mind. We can complain about the situation. How miserable we have been.  How because of the safety norms, the sport has become so different than what it was before this episode. But isn’t being alive and fit enough to get back to our sport is a blessing? Be thankful to the source that you have been presented with an opportunity to play your favourite sport again. Having gratitude will make a big difference to how we approach the first few days of restarting our favourite sport again.

Amit Gajria 

WSF certified Squash Coach

Mumbai, India.