-The Ten Habits of Elite Performers-

Ever wonder what makes an elite athlete or what factors come into play to be successful? Are they born or made? Elite performers are indeed different as they think and act in unique ways and practise high impact habits with passion and discipline. It has been said that ‘all it takes to be successful is to find someone else who has achieved what you want, and do what they do.’ Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit." In this disposition, one can gain unimaginable knowledge from the performance habits of elite athletes. While not everyone has the ability to compete at an elite or professional level, studying and emulating the habits of great athletes helps to get in better shape and improve athletic performance. Sport sociologists and sport psychologists have identified ten habits of elite performers. Kevin Neeld (2011) list the “Ten habits of elite athletes” as:

1. Specialized Coaches as Support Team:
   Elite athletes are fortunate to work with various coaches and experts who are invested in their success to make everything possible. A strength coach can help design individualized training programs while the nutritionist can make specific pre- and post-workout recommendations for proper meal planning, while the sport psychologist assists and facilitates performance goals. These experts work as a team to help athletes stay focused and keep progressing. They keep many planning stresses away from athletes, which allows them to concentrate and focus more on the implementation of their performance plans.

2. Performance Goals:
   Setting performance goals and working toward achieving them is without question critical to assure personal success. Goals can be either performance or habit based. Example: performance goal could be – “I completed 75% of my soccer passes today.” Completing a pass is dependent upon a teammate receiving it. Habit goals are less dependent on external influences, for example, a related habit goal might be, “no matter the drill, every turn on the wall is executed at maximum effort in practice to have the body system respond to that challenge in competition. Other habit goals: follow a prescribed general and specific warm-up and cool-down routine. Setting goals provides athletes with structure and constant motivation, which ensures continual progress.

3. Individualized Training Program:
   Most high-level athletes benefit from training under the supervision of a strength and conditioning coach. While some of these professionals are better than others, athletes get better results following a prescribed and structured program than designing their own. It’s human nature to focus on what one is good at, which isn’t always what is actually needed. Athletes are more likely to improve overall performance and decrease the injury risk if following a professionally designed training program with components of individualization. In addition, quality training often allows less-skilled athletes to compete at higher levels, which can add years to a career.

4. Quality Rest and Sleep:
   Rest and sleep provide the environment and time the body needs to repair damaged muscles, restore optimal hormonal balance, facilitate mental recovery and enhance overall freshness. However, in a volume-driven society that emphasizes working harder over smarter, the importance of sleep and recovery are often overlooked or even ignored. Athletes need to establish a routine to go to bed and wake up at the same time (within an hour) each day. During periods of increased training intensity or volume, they usually sleep more, taking a nap for recovery during the day if needed. After the season is over, athletes plan a set period of recovery time which means no training but relaxing. After the completion of recovery, athletes begin their training slowly and with a steady increase.

5. Rehydrate, Refuel and Recover – Pre- and Post-training Nutrition: Providing proper fuel before and after training and competition has a significant impact on performance and recovery. In order to optimize and maximize performance intensity, energy, and recovery athletes need the correct amount of nutrients and hydration. A solid pre-activity nutrition plan should include a simple meal with lean protein, vegetables, and whole-grain rice. The goal is to ingest the right nutrients to provide the athlete the energy he needs. After training or competition, the goal is recovery. The body depends upon carbohydrates to replenish depleted energy stores in the muscles and to stimulate protein synthesis (muscle rebuilding). Simple food with carbohydrates and protein: milk, for example, promotes recovery and contains several minerals and vitamins (vitamin D).

6. Post-Game/Competition Procedures:
   The goal of in-season training is primarily to maintain improvements made in the off-season. Increasing the recovery window is helpful in minimizing residual stress levels and optimizing one's hormonal balance according to research. For example, the athlete plays/competes Sunday, trains immediately after, and takes Monday completely off. 

7. Winning and Success or Self-defeat:
   Nothing impairs athletic performance like marred self-confidence. Every loss or mistake holds a lesson, but dwelling on these leads unquestionably to repetition. When athletes make mistakes, they try to learn from and forget them instantly so they don’t linger. Having a short memory and identifying with past successes helps them maintain a high level of performance, even after major setbacks.

8. Sports Drinks versus Water:
   Optimal performance hinges on optimal fuel and hydration. Sports drinks containing carbohydrates and electrolytes are easily digested and therefore recommended by many because they are said to help maintain blood glucose levels within the normal range so athletes don't have peaks and crashes in their energy levels. However, many experts suggest that consuming water combined with juice squeezed from fruit (oranges, lemons) is equally as good. If choosing sports drinks it’s important that they be low to no sugar content (a reason I prefer water).

9. Warm-up and Cool-Down:
   Appropriate Warm-up and Cool-down exercises are part of the daily training regime. The former consists of a general exercise portfolio to increase the heart rate and a specific exercise complex to prepare the body for the upcoming skills within the training session. The Cool-down is partly psychological to ‘let the body down from stress, eliminate lactic acid, and to relax those muscles mostly worked during the session. Exercises should be of low-intensity movement and include specific stretches. The Cool-down helps facilitate recovery by processing metabolic waste products, restoring shortened muscles to their resting length, and allowing athletes to unwind mentally (see above).

10. Visualize Success:
    Performance, at the elite level, is mostly mental given that athletes are pretty much equal in physical and technical abilities. Elite athletes frequently use visualizing techniques to enhance success. ‘Mental rehearsal of the upcoming competition/game or skills not only helps to improve performance but also preemptively calms the nerves.’

Schloder– 

Discussion #1: Sports Drinks-

Many people are sipping sports drinks such as Gatorade and Powerade after working out in the gym, playing sports, or in daily life activities just because they like the flavour. The popularity of these sports drinks has somehow made water the ‘forgotten’ drink for athletes. Personal preference in daily life is one matter but in order to recover from physical exertion effectively, athletes need hydration and the best option. The question is, what is that better option? I have always suggested water mixed with drops of lemon, ginger, or orange.

I firmly believe that proper hydration before training is crucial and during training to keep focus and concentration to avoid fatigue and injuries. It is extremely critical post training to aid recovery. 

Discussion #2: Elite Habits-

While I agree with the above 10 tips, I believe that the following are also very important:

1. Proper annual planning and correct periodization/short-term and long-term

2. Appropriate physical preparation

3. Correct technical preparation

4. Emphasis on correct training technique

5. Appropriate volume and intensity training

6. Injury prevention

7. Maintaining health

8. Intensive mental training

9. Continuous mental health training

10.  Internal versus external motivation

11.  Learning from failed attempts and not giving up 

12.  Tenacity and determination to persist

13.  Continuous pursuit of excellence

14.  Maintaining social interaction with family and friends

As one can see, the Elite or Olympic dream is hard work. Only an estimated 3% make it to that level because so many factors are involved although many have high aspirations.

Word of Wisdom from Pat Summitt 

Tennessee’s Most Winning Coach in College Basketball

…Winning isn’t the point. Wanting to win is the point. Not giving up is the point. Never letting up is the point. Never being satisfied with what you’ve done is the point. The game is never over. The secret of the game is doing your best: to pursue and endure…

References: 

Neeld, K (2015). Five ways to get the most of your athletes. Retrieved, June 18, 2021, from www. kevinneeld.com/5-ways-to-get-the-most-from-your-athletes/

Neeld, K. (2011, August 12, 2011/Update October 23, 2015). Top 10 habits of elite athletes. Fox News/Health. Retrieved June 16, 2021, from https://www.theperformanceroom.co.uk/10-habits-elite-performers/

Schloder, M.E. (2017). Physical literacy for children and youth through fun, fitness and fundamentals. Supplementary Chapter B. The Warm-up and Cool-down, pp. 307-315. Calgary, Alberta, Canada: coachingbest.com

Schloder, M.E. (2017). Physical literacy for children and youth through fun, fitness and fundamentals. Supplementary Chapter C. The Warm-up and Cool-down exercises, pp. 317-320. Calgary, Alberta, Canada: coachingbest.com

Schloder, M.E. (2016). Ballet for Swimmers: Modified exercises for cross-training. Appendix B. Additional information on recovery nutrition, pp. 358-360. Calgary, Alberta, Canada: coachingbest.com

Schloder, M.E. (2016). Ballet for Swimmers: Modified exercises for cross-training. Post training recovery and prevention. Re-hydrate-Refuel-Recover, pp. 325-335. Calgary, Alberta, Canada: coachingbest.com

Schloder, M.E. (2016). Ballet for athletes: Modified exercises for cross-training. Appendix B. Additional information on recovery nutrition, pp. 418-420. Calgary, Alberta, Canada: coachingbest.com

Schloder, M.E. (2016). Ballet for athletes: Modified exercises for cross-training. Post training recovery and prevention. Re-hydrate-Refuel-Recover, pp. 379-392. Calgary, Alberta, Canada: coachingbest.com

Schloder, M.E. (2012). Supplementary Lecture notes: NCCP Model Nutrition. Ottawa, ON: Canada Coaching Association of Canada/National Coaching Certification Program (NCCP).

SiOWfa16: Science in Our World: Certainty and Controversy. Retrieved June 18, 2021, from https://sites.psu.edu/siowfa16/2016/11/30/sports-drinks-or-water/

Skerrett, P.J. (2012). Trade sports drinks for water. Harvard Publishing/Harvard Medical School. Exercise & Fitness. Retrieved June 17, 2021, from https://www.health.harvard.edu/blog/trade-sports-drinks-for-water-201207305079