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It is why good team and players good enough to stand alone, stand straighter and more vividly with a good opponent: the Yankees with the Dodgers, Borg with McEnroe, Ali and Frazier, names permanently linked because in fact they needed each other. After days and weeks of Red Sox and White Sox, Wepners, Nastases, and Mildenbergers, each needed a good opponent to make him best, to make him memorable, to give him cherished lifelong feelings. So, when a career ends, when the passion of the game subsides, towards a good opponent you feel only gratitude.
(Ken Dryden, The Game, 1983, p. 127)
Durante il webinar organizzato dall’Ordine degli Psicologi del Lazio i colleghi mi hanno chiesto cosa leggere per informarsi in relazione alla psicologia dello sport e della prestazione.
Sul momento ho consigliato queste letture.
R.S. Weinberg e D. Gould, Foundations of sport and exercise psychology, 2015, 6° edizione
Per me è il migliore libro generalista su questo tema e il primo che chi voglia avvicinarsi a questa disciplina deve leggere.
A. Higham, C. Harwood e A. Cale, Momentum in soccer, 2005, Coachwise Ltd
Introduzione alla psicologia del calcio innovativa centrata sul concetto di momentum e le abilità psicologiche richieste dal calcio.
C. Harwwod e E. Anderson, Coaching psychological skills in youth football
Libro teorico e pratico che introduce lo psicologo allo sviluppo delle abilità richieste nell’attività giovanile e che gli allenatori dovrebbero partecipare a sviluppare.
P.C. Terry et al., (a cura di), Secrets of Asian sport psychology, University of Souther Queensland
E’ un libro in cui ogni capitolo (sono più di 20) è dedicato a uno specifico sport di una nazione dell’Asia e come gli esperti di mental coaching lo affrontano con gli atleti top level di quella nazione. E’ un ebook che si può scaricare gratuitamente da:
A. Duckworth, Grit, 2017, Penguin Random House
Libro dedicato dedicato al concetto di grinta, così necessaria per eccellere e avere successo. Libro eccezionale per documentazione e chiarezza espositiva.
Physically active older adults live longer with lower rates of heart disease, type 2 diabetes, arthritis, cognitive decline, and osteoporosis. If that’s not enough incentive, they also enjoy more independence, balance, flexibility, cognitive function and improved self-esteem.
In order to reap these benefits, people over the age of 65 need at least 150 minutes of moderate-to-vigorous- physical activity per week according to Canadian Physical Activity Guidelines.
Looking for ways to incorporate more heart-pumping activity into your week? Here are some tips to keep you moving:
1) INCORPORATE PHYSICAL ACTIVITY INTO YOUR REGULAR ROUTINE
Bending, squatting, stretching and lifting are all part of everyday activities such as gardening, grocery shopping, and even putting on your socks. Up the ante by sneaking in some resistance-type moves like doing some heavier digging or lifting of grocery bags. Even something as simple as berry picking or walking can strengthen your bones and muscles.
2) KEEP A MOVEMENT LOG
Those who track, stay on track! Noting your activity daily can really help you reach your fitness goals. Use a wearable tracker, an app on your smartphone, or simply mark your progress in a calendar.
3) GET IN THE WATER
Water supports your body weight and adds resistance. Swim laps or look out for a local aquafit class which can help you build endurance and muscle strength. Many pools have accessible ramps making it easier to get in and out. The warmth of the water can also soothe aching joints.
4) EMBARK ON AN 8-WEEK WALKING PROGRAM
Walking is one of the safest and most enjoyable forms of fitness, not to mention it’s free! Aim for 15 min to start then gradually work your way up to 30 minutes per day. This is a great option for people with arthritis because it doesn’t put a lot of strain on the joints.
5) EXPLORE NEW ACTIVITIES
You’ve probably heard of tai chi (great for building strength and balance!), but have you ever tried geocaching? Participants use a GPS to find containers called geocaches. They’re hidden all over the world so you can participate anywhere. If that doesn’t appeal, go dancing, do yoga, or play pickleball. Trying something new will help keep you motivated and inspired!
6) PLAY IT SAFE
Whatever activity you choose, make sure to start slow, wear appropriate footwear, stay hydrated, and always check with your doctor before starting any new physical activity program.
The aim of this systematic review and meta-analysis was to summarize and analyze the effects of Nordic Walking on physical fitness, body composition, and quality of life in the elderly.
Fifteen studies were identified; age of participants ranged from 60 to 92 years old. Comparing with a sedentary group, effect sizes showed that Nordic Walking was able to improve dynamic balance, functional balance, muscle strength of upper and lower limbs, aerobic capacity, cardiovascular outcomes, body composition, and lipid profile.
Comparing with a walking (alone) training, effect sizes showed that Nordic Walking improved the dynamic balance, flexibility of the lower body, and quality of life. Walking training was more effective in improving aerobic capacity. Comparing Nordic Walking with resistance training, effect sizes showed that Nordic Walking improved dynamic balance, muscle strength of the lower body, aerobic capacity, flexibility of the upper body, and the quality of life.
Nordic Walking can be considered as a safe and accessible form of aerobic exercise for the elderly population, able to improve cardiovascular outcomes, muscle strength, balance ability, and quality of life.
Nordic Walking Can Be Incorporated in the Exercise Prescription to Increase Aerobic Capacity, Strength, and Quality of Life for Elderly: A Systematic Review and Meta-Analysis.
Valentina Bullo, Stefano Gobbo, Barbara Vendramin, Federica Duregon, Lucia Cugusi, Andrea Di Blasio, Danilo Sales Bocalini, M Letizia Zaccaria, Marco Bergamin, Andrea Ermolao
Rejuvenation Res. 2018, 21(2), 141-161.
Il ruolo dei discorsi motivazionali e l’importanza dell’uso della metafora è ben spiegato in questo articolo che parte dal discorso che Churchill fece alla nazione durante la 2° guerra mondiale.
“Sport has the ability to change the perception
of the community about people with a disability
and, more importantly,
how people with a disability think and feel about themselves.”
Richard Nicholson, nine-time Paralimpic gold medallist
Carlo Ancelotti è il nuovo allenatore del Napoli, come lavorerà e quali saranno i suoi obiettivi sono già abbastanza evidenti in quella che considera la sua filosofia di lavoro e che lo differenzia in modo evidente dal suo predecessore:
- Educare la squadra a perseguire la vittoria attraverso un gioco offensivo e creativo
- Favorire lo sviluppo di un ambiente di lavoro positivo
- Costruire un forte spirito di squadra stimolando una grande capacità di sacrificio e un impegno reciproco
- Favorire in ogni singolo il senso di responsabilità (valutato sulla base delle sue azioni e dei suoi comportamenti)
- Proteggere la tradizione e i principi del club
- Lavorare per dare continuità ai successi del club
- Competere per tutti i più grandi trofei
- Costruire una chiara identità e uno stile di gioco che tengano conto della tradizione del club
- Costruire buoni rapporti tra i vari team di lavoro
(da Carlo Ancelotti, Il mio albero di Natale)
