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“It’s been 4 weeks since lockdown began and I still haven’t heard when the League will resume and when I can get back to training. I have a home training program which I have done many times and although I know how important it is, I just don’t do it or I skip the hard parts. I’m bored and I don’t want to do it anymore.” -An Anonymous Footballer
Does this sound like you? The good news is that you are not alone. Many players feel like this.
So how do you find that drive to get back to your training program and make it count? You can begin by asking and answering these 3 simple questions.
1. Why do I do what I do?
‘Why do I play football?’ Your reasons are personal but it is the most important question because it is the belief that inspires you to do what you do.
It could simply be that ‘I play football because I love it’. Or it could be that ‘I support myself and my family’. Or it could be that ‘kids in my community look up to me and say they want to be like me someday’.
Your why has to be so powerful that you can call on it anytime to overcome the challenges of training during lockdown that you are feeling right now.
Write your why on pieces of paper and put them around your home where you can see them to remind you why you do what you do.
For example, stick on your bathroom mirror “I PLAY FOOTBALL BECAUSE I LOVE IT” to remind you of this when you brush your teeth. You are remembering to brush your teeth, right?
2. What am I trying to achieve?
What do I want to achieve by doing my home fitness program?
Again the answer is personal but it could be because ‘I want to stay fit so that when the green light is given to go back to training I will be prepared and ready to play.’
Your answer could be that ‘Home training during lockdown gives me the opportunity to work on my weaknesses and capitalize on my strengths. I can go back better than I was before lockdown.’ Another example: working on say strength and flexibility, but not forgetting work on your strengths, and avoiding becoming demoralised.
This is your big picture goal.
3. How do I do it?
What is my strategy, my game plan?
Firstly you must schedule your workout - make a time for it. If your workout doesn’t have a set time when it usually happens then each day you will wake up thinking “I hope I feel motivated to train today.” That’s not good enough.
Set goals for your workout. Without goals you lack focus and direction. The way to do this is to be SMART.
SMART is an acronym and is used to help guide goal setting. It improves your focus and increases your chances of achieving your goal. I will use the example of a training program for improving core strength with 3 phases, with phase 1 being the easiest and phase 3 the most difficult.
S is for Specific. You want to have clear and defined goals rather than vague and general goals. Setting a goal of wanting a six pack is vague and general. Setting a goal of doing the program every Monday, Wednesday and a Friday at 8.00 am is specific.
M is for Measurable. You want to be able to measure and log your progress. For example, I will complete phase 1 of the program in the first week, phase 2 in the second and phase 3 in the third.
A is for Attainable. This means that it must be possible to achieve the goals you have set. Goals must be challenging but also achievable. If you set your goals too high you set yourself up for failure and misery by not achieving the impossible goals you have set. So if you unrealistically try to complete phase 3 of the program in the first week you will probably not achieve the goal, become demotivated and give up. On the other hand if you set your goal of achieving phase 1 in the 3rd week you may end up bored, which may also result in you giving up.
R is for Relevant. Is this goal relevant to what you want to achieve? For example, setting a goal of doing a core training program every day may not leave you with enough time to do other key workout programs. It may interfere with your big picture goal to stay fit so that you are ready to return to training and play.
T is for Time. Set a date and a specific time to start and complete the program. Set a deadline.
Lastly, you should:
Surround yourself with people who support your goals.
Reward yourself when you achieve your goals. This may be watching your favourite TV show or connecting with friends and teammates (online, of course!).
Get back up if you fail to achieve your goals and reset them. Don’t say ‘to hell with this’ and give up.
Remember that tough times don’t last but tough people do!