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“From Fear to Readiness — Mental Training for Early-Career Athletes” (Part 1)

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Core Idea of this article Early athletes often experience anxiety due to unfamiliar contexts. By combining real experience with imagery-based cognitive scripts, they can train emotional and physiological readiness faster and more safely. → This article is ideal for youth athletes, coaches, and sport psychologists. #1: Introduction – Everyone Starts with Nervousness When I was in primary school, I remember standing on the start line of our annual distance running event with my heart racing and my hands shaking. I had no idea or skill to calm the feeling. I was just nervous, holding anxiety and fear. This means the invisible and unknown fear was getting bigger in my mind. It affected my body functions, such as shaking and sweaty hands, or feeling a bit choked and breathing shallowly. Back then, I thought this feeling meant I wasn’t confident enough. But now I realise it was simply the absence of mental skills gained through practice and experience. With years of racing exper...
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“From Fear to Readiness — Mental Training for Early-Career Athletes” (Part 2)

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 This article is Part 2 of  “From Fear to Readiness — Mental Training for Early-Career Athletes”. If you have not read Part 1 yet, click here to read the article!. #4: The Role of Cognitive Scripts and Imagery Cognitive scripts and imagery are adjustment tools to improve mental experience. They help develop stress and nervousness management skills at an optimal level without risk. Some limitations exist: They are not strong physical stimuli, so they do not increase stress tolerance much. A limited range of imagery cannot prepare for all possible situations. However, this intervention and strategy are very practical and helpful in developing mental control skills among youth. Integrating Real and Imagined Experience Model: Imagery (safe) → Physical experience → Reflection → Imagery (refined) Sample cognitive script for early-career athletes: Scenario: Regional inter school championships *Year 6 (like Colgate Games). Goal: Manage stre...
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From Sequence to Flow — Cognitive Script Training for Experienced Athletes (Part 2)

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This article is Part 2 of  "From Sequence to Flow — Cognitive Script Training for Experienced Athletes" If you have not read the Part 1, click here to read ! Cognitive Script Training – A Path to Conscious Flow Cognitive Script Training: A Practical Path to Flow Many people think flow happens by chance, but cognitive script training helps us build it consciously. A cognitive script is like a mental rehearsal of behaviour, emotion, and awareness with training the mind before the body. Here is a sample of a cognitive script. From this sample structure, you can adjust or find your original methods for cognitive script.   Step 1: Journaling Journaling is one of the strongest tools for reflecting on your inner voice. It’s different from a normal training log. It’s focused on why you felt a certain way, not just what you did. Good reflection example: “I felt nervous before the race today. I worried that I wasn’t confident enough to run 42 km. I imagined the tough ...
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From Sequence to Flow — Cognitive Script Training for Experienced Athletes (Part 1)

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  Introduction – The Hidden Structure of Automatic Behaviour Our sports performance is often guided by automatic behaviours, whether in training, racing, or competition. As our career grows, our behaviours naturally form routines. Years of experience and repeated contexts shape our body and mind to be ready for action. This automatic behaviour supports performance biologically and stabilises mental focus psychologically. This article explores how we prepare mentally when nervousness arises and how we can create an optimal mental condition for performance. Many athletes share personal “tips” or methods to repeat their peak performance, but these vary widely. It’s difficult to find a universal model. I’ll explain a structured way to build your own method here. This is a logical framework to help you find your original practice.   Flow Is Not Accidental Elite athletes often say, “I was in flow,” after outstanding performances. We tend to think this state belongs on...
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“Understanding Your Own Worldview and Others Values”

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 Kia Ora koutou, This is Hiro. Today’s blog topic is: “Understanding Your Own Worldview and Others Values”   1: What Are Worldviews? Everyone has their own background, purpose, and reasons for participating in sport. But often, we are unaware of these differences and instead project our own expectations or generalised assumptions onto others. In this article, I invite you to reflect on your deeper motivations and explore other perspectives. Doing so can help you better understand yourself and those around you. This includes recognising why your friends, children, or teammates might feel joy or disappointment for reasons different from your own. If you can understand others’ worldviews and perspectives, you'll be able to communicate more effectively and offer better support to teammates, athletes, and mentors. Ultimately, this awareness can bring more harmony to your sports community.     2: Do You Know Where You Are? In competitive sport, we often...
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A New Tool for Your Training Program: A Bonus Rest Day Can Improve Your Running and Decision-making

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Kia Ora koutou, This is Hiro. Today’s blog is about  “bonus rest day” in your training plan, and how it can positively affect your training cycle. Contents -           Rest Days -           What is a “bonus rest day”? -           #1: 5 days vs. 6 days of training  -           #2: Discuss with your coach  -           #3 Improving judgment  -           #4 Checking in with your own condition  -           Conclusion   Rest Days Whether you are someone who enjoys a fun running lifestyle or you train for a big goal, you probably schedule rest days in your weekly or monthly training cycle. Many runners have a “fixed rest day” e...
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The "10-Minute Rule" : A Mental Strategy for Runners and Life

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  Kia Ora koutou, This is Hiro. Today, I’d like to talk about how to deal with those days when you just " don’t feel like going for a run" . “We all have days when our motivation drops. But what can we do about it?” When exercise is a part of your life, there will be days when you don’t feel like training. On those days, you might try to reframe your mindset and push yourself to stick to the schedule. But just imagining the session, we can feel stressful. Your mind has to “fight” the imagined stress of the workout before it even begins. It becomes a tough mental game. Sometimes, we lose that battle to our imagination, which is one of the biggest obstacles in our minds. Mental Tips for Low-Motivation Days I’d like to share a few tips for overcoming the mental barriers you face on days when you don’t feel like running. These tips can also be applied to any daily task where you’re struggling with motivation. My hope is that they help you better manage your menta...
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