Stretching, Centering and Other Strategies

[Csmith]

Recently I've been playing around with techniques and strategies to prepare myself for competition and deal with stress and pressure better and I wanted to share what I've found and hear what others do. I have noticed that a lot of the better players seem to perform closer to their practice game than others. I've always felt I performed around 40-50% of my practice game, but I've never really done anything about it other than focusing on a tighter technique.

Obviously, better technique will play a large part, but I've begun looking at how anxiety and stress physically manifest itself in my game. The main thing is tension in my arms, hands and the rest of the body which leads to flinching and twitching as I hit the ball. Little movements that reduce my accuracy, particularily on shots with power. Shallow breathing when stressed and nervous will result in poor decision making. Put these things together and you get flubbed shots and goofy decisions.

The first thing I came across is something called centering. Some of it seems a bit goofy, but the main things that work are being mindful of you breathing and releasing tension in your muscles. Here is a link that explains it more.

http://www.bulletproofmusician.com/h...f-a-liability/
Muscle Relaxation http://www.cci.health.wa.gov.au/docs/ACF3C8D.pdf

I've also started doing some bicep and triceps stretches before playing which also loosens up the muscles.

Finally the only thing I've been focusing on during a match is keeping still and freezing until the ball falls into a pocket (or misses).

The focus on reduction of movement and flinching has helped a lot. I haven't had opportunity for many matches recently, but if I have played poorly I've been able to turn my game around. And I've been playing much closer to what I would consider my relaxed practice game.

I've been doing centering and muscle relaxation stuff over the last couple weeks and I've been playing well every day so far. Too soon for me to conclusively say it works, but things are looking good for the moment.

I'm interested in anyones thoughts, if you've tried anything like this or if you have any other ideas or suggestions to maximize playing potential during match play.

[Catch 22]

Various things I do need help

A breath out before delivering the cue

To release tension in the grip hand .....squeeze the cue as hard as you can while lining up the shot then relax it as you get down (heard golfers do this sometimes)

Reciting a word in your mind as you deliver the cue ( had to do this in my last match which helped )

[Csmith]

Various things I do need help

A breath out before delivering the cue

To release tension in the grip hand .....squeeze the cue as hard as you can while lining up the shot then relax it as you get down (heard golfers do this sometimes)

Reciting a word in your mind as you deliver the cue ( had to do this in my last match which helped )

That's an interesting idea about the grip and it is in line with those muscle relaxation techniques I've read. Worth a try I think.

A very good player at our club always tells me to think "smooth" as I deliver the cue. Works for him, very smooth delivery.

[Catch 22]

That's an interesting idea about the grip and it is in line with those muscle relaxation techniques I've read. Worth a try I think.

A very good player at our club always tells me to think "smooth" as I deliver the cue. Works for him, very smooth delivery.

I was encouraged through coaching to say "glide" because I was hitting the ball too hard and not stroking it nice

[Big Splash!]

Have a slow pint. It does wonders for everyone I know. Alcohol is a great relaxant but don't have more than one. But yeah, relaxing your muscles is good, some stretching exercises and breathing through your nose at the same time sound good.

Mr Smith, if you feel tense in the frame, don't forget your 4-7-8 breathing. You can do it at the table or if you are sitting down watching. Try it right now. Breath everything out. Then fill your lungs for four seconds through your nose. Hold the breath for a count of 7, then breath out slowly through pursed lips for 8 seconds. Can you feel it?

[Csmith]

Have a slow pint. It does wonders for everyone I know. Alcohol is a great relaxant but don't have more than one. But yeah, relaxing your muscles is good, some stretching exercises and breathing through your nose at the same time sound good.

Mr Smith, if you feel tense in the frame, don't forget your 4-7-8 breathing. You can do it at the table or if you are sitting down watching. Try it right now. Breath everything out. Then fill your lungs for four seconds through your nose. Hold the breath for a count of 7, then breath out slowly through pursed lips for 8 seconds. Can you feel it?

Funny you mention alcohol. My preferred drink is a healthy glass of scotch/whiskey. It has the benefit of relaxing me and it masks the butterflies. Unfortunately not all tournaments allow or are equipped for such a thing.

You are right about the breathing. I was told this years ago by an experience player but never really took it seriously until recently. I'm kind of stubborn that way.

[jonny66]

Recently I've been playing around with techniques and strategies to prepare myself for competition and deal with stress and pressure better and I wanted to share what I've found and hear what others do. I have noticed that a lot of the better players seem to perform closer to their practice game than others. I've always felt I performed around 40-50% of my practice game, but I've never really done anything about it other than focusing on a tighter technique.

Obviously, better technique will play a large part, but I've begun looking at how anxiety and stress physically manifest itself in my game. The main thing is tension in my arms, hands and the rest of the body which leads to flinching and twitching as I hit the ball. Little movements that reduce my accuracy, particularily on shots with power. Shallow breathing when stressed and nervous will result in poor decision making. Put these things together and you get flubbed shots and goofy decisions.

The first thing I came across is something called centering. Some of it seems a bit goofy, but the main things that work are being mindful of you breathing and releasing tension in your muscles. Here is a link that explains it more.

http://www.bulletproofmusician.com/h...f-a-liability/
Muscle Relaxation http://www.cci.health.wa.gov.au/docs/ACF3C8D.pdf

I've also started doing some bicep and triceps stretches before playing which also loosens up the muscles.

Finally the only thing I've been focusing on during a match is keeping still and freezing until the ball falls into a pocket (or misses).

The focus on reduction of movement and flinching has helped a lot. I haven't had opportunity for many matches recently, but if I have played poorly I've been able to turn my game around. And I've been playing much closer to what I would consider my relaxed practice game.

I've been doing centering and muscle relaxation stuff over the last couple weeks and I've been playing well every day so far. Too soon for me to conclusively say it works, but things are looking good for the moment.

I'm interested in anyones thoughts, if you've tried anything like this or if you have any other ideas or suggestions to maximize playing potential during match play.

I used to think of this, but the word "freezing" makes me tense up :biggrin-new: so now I try and think of myself as just a big blob of relaxed flesh when I'm on the shot. Watch any top players on the shot, see how relaxed and easy they just fall into position, Ronnie especially.

[Big Splash!]

Funny you mention alcohol. My preferred drink is a healthy glass of scotch/whiskey. It has the benefit of relaxing me and it masks the butterflies. Unfortunately not all tournaments allow or are equipped for such a thing.

You are right about the breathing. I was told this years ago by an experience player but never really took it seriously until recently. I'm kind of stubborn that way.

Take a wee container of vodka, go to the bogs and slip it in a coke. No-one will know, it has almost no smell and little taste. hehe!

[Shockerz]

I was encouraged through coaching to say "glide" because I was hitting the ball too hard and not stroking it nice

I've been hitting the cueball too hard now for over 30 years so you'd think you's just stop doing it. Last season I just kept trying to stoke it regardless of consequences and this helped.

Someone mentioned hitting from the elbow recently and this has helped feel the shot a little better. The only way I can describe the feeling is that it is similar to that of a 10 foot put in golf (if you play).

30 years too late though!!

[ghost121]

Plan B anyone?

[ace man]

What worked for me is to accept that I'll never be relaxed. It is just not in my nature. College exams some years ago, job interviews...etc. Same thing.
If you do have too much tension and adrenalin in you, there is actually an advantage. You should not feel tired from snooker. Ever. I mean if I survive early rounds at tournaments, I play better and better. This game can not make me tired.
Some of my friends are the opposite. They take one pint of beer or Jaegermaister in the morning when competition starts. Some continue like that each round. Granted, they are fantastic at 10am or noon. But already at 6 pm they are crap. And tournaments are long.
You really shouldn't touch alcohol during competition. Players who go that route are mentally weak. No to mention that you're not really promoting snooker as a sport. Please don't mention guys like Alex Higgins. There are always exceptions. Most players who drink during competition are not very good.

[Big Splash!]

What worked for me is to accept that I'll never be relaxed. It is just not in my nature. College exams some years ago, job interviews...etc. Same thing.
If you do have too much tension and adrenalin in you, there is actually an advantage. You should not feel tired from snooker. Ever. I mean if I survive early rounds at tournaments, I play better and better. This game can not make me tired.
Some of my friends are the opposite. They take one pint of beer or Jaegermaister in the morning when competition starts. Some continue like that each round. Granted, they are fantastic at 10am or noon. But already at 6 pm they are crap. And tournaments are long.
You really shouldn't touch alcohol during competition. Players who go that route are mentally weak. No to mention that you're not really promoting snooker as a sport. Please don't mention guys like Alex Higgins. There are always exceptions. Most players who drink during competition are not very good.

Alex and Jimmy didn't drink as much (in matches) as folk think. They did afterwards though! Alex would have a pint of the black stuff and some smokes. Smokes sharpened him up, Guinness relaxed him; he was in the zone on those two things. Like I said, there's nothing wrong with a slow pint in the eve but don't have one in the morning for sure; that's tea and coffee time, or healthy juice/smoothie time.

[ace man]

Alex and Jimmy didn't drink as much (in matches) as folk think. They did afterwards though! Alex would have a pint of the black stuff and some smokes. Smokes sharpened him up, Guinness relaxed him; he was in the zone on those two things. Like I said, there's nothing wrong with a slow pint in the eve but don't have one in the morning for sure; that's tea and coffee time, or healthy juice/smoothie time.

Just imagine what they could do if they had the discipline of say Steve Davis.

[Big Splash!]

Just imagine what they could do if they had the discipline of say Steve Davis.

True that. Jimmy had way more talent but he blew 6 world finals, whereas Davis won 6. Know what I mean?

[Csmith]

What worked for me is to accept that I'll never be relaxed. It is just not in my nature. College exams some years ago, job interviews...etc. Same thing.
If you do have too much tension and adrenalin in you, there is actually an advantage. You should not feel tired from snooker. Ever. I mean if I survive early rounds at tournaments, I play better and better. This game can not make me tired.
Some of my friends are the opposite. They take one pint of beer or Jaegermaister in the morning when competition starts. Some continue like that each round. Granted, they are fantastic at 10am or noon. But already at 6 pm they are crap. And tournaments are long.
You really shouldn't touch alcohol during competition. Players who go that route are mentally weak. No to mention that you're not really promoting snooker as a sport. Please don't mention guys like Alex Higgins. There are always exceptions. Most players who drink during competition are not very good.

Accepting the nerves is a common thread amongst top performers and coaches that I've read. They talk about acknowledging the nerves but not obsessing or focusing on them. I've read and heard often that the nerves should help you perform better.