{"id":15854,"date":"2021-12-20T18:53:46","date_gmt":"2021-12-20T18:53:46","guid":{"rendered":"https:\/\/sidelinesports.com\/?p=15854"},"modified":"2022-03-21T11:59:00","modified_gmt":"2022-03-21T11:59:00","slug":"how-to-make-reflexive-performance-reset-rpr-more-effective","status":"publish","type":"post","link":"https:\/\/sidelinesports.com\/cs\/blog\/how-to-make-reflexive-performance-reset-rpr-more-effective","title":{"rendered":"Jak zefektivnit Reflexive Performance Reset (RPR)"},"content":{"rendered":"

Lidsk\u00e1 t\u011bla reaguj\u00ed na v\u0161echny druhy podn\u011bt\u016f, vnit\u0159n\u00ed i vn\u011bj\u0161\u00ed. N\u011bkter\u00e9 si ani neuv\u011bdomujeme. Sportovci mus\u00ed b\u00fdt neust\u00e1le v souladu se sv\u00fdm t\u011blem.<\/strong><\/p>\n

Jedn\u00edm ze zp\u016fsob\u016f, jak zlep\u0161it v\u00fdkon, je pou\u017eit\u00ed metody zn\u00e1m\u00e9 jako Reflexive Performance Reset (RPR), kter\u00e9 se podrobn\u011bji v\u011bnujeme v tomto \u010dl\u00e1nku XPS Monday Series.<\/p>\n

\u010cetn\u00e9 podn\u011bty mohou zm\u011bnit na\u0161e reakce na situace, stav mysli, srde\u010dn\u00ed frekvenci a fyzick\u00fd v\u00fdkon. Reflexive Performance Reset (RPR) je metoda d\u00fdch\u00e1n\u00ed a hmatov\u00fdch vstup\u016f, kter\u00e1 pom\u00e1h\u00e1 \u201eresetovat\u201c t\u011blo z re\u017eimu p\u0159e\u017eit\u00ed do re\u017eimu v\u00fdkonu. Pro sportovce je to kl\u00ed\u010dov\u00e9 pro dosa\u017een\u00ed nejlep\u0161\u00ed mo\u017en\u00e9 \u00farovn\u011b v\u00fdkonu v tr\u00e9ninku a v sout\u011b\u017en\u00edch hr\u00e1ch.<\/p>\n

Co je Reflexivn\u00ed reset v\u00fdkonu (RPR)?<\/h3>\n

Ve sv\u011bt\u011b sout\u011b\u017e\u00edc\u00edch stresuj\u00edc\u00edch podn\u011bt\u016f lidsk\u00e1 t\u011bla a mysli spolupracuj\u00ed, aby minimalizovaly stresov\u00e9 vstupy a dopady na n\u00e1s samotn\u00e9. Myslete na chv\u00edli na vodu. Voda se v\u017edy sna\u017e\u00ed naj\u00edt nejsnaz\u0161\u00ed cestu od pramene k mo\u0159i nebo v\u011bt\u0161\u00ed vodn\u00ed plo\u0161e. Nut\u00ed to gravitace.<\/p>\n

Na\u0161e t\u011bla se neli\u0161\u00ed. A\u017e na to, \u017ee pokud jde o sni\u017eov\u00e1n\u00ed stresu z v\u00edce podn\u011bt\u016f, na\u0161e t\u011bla vytv\u00e1\u0159ej\u00ed a \u010dasto se dr\u017e\u00ed neefektivn\u00edch kompenza\u010dn\u00edch vzorc\u016f, o kter\u00fdch v\u00edme, \u017ee funguj\u00ed. I kdy\u017e jsou tyto kompenza\u010dn\u00ed vzorce nezdrav\u00e9, neu\u017eite\u010dn\u00e9, omezuj\u00ed v\u00fdkon a dokonce vedou ke zran\u011bn\u00edm.<\/p>\n

Reflexive Performance Reset (RPR) je osv\u011bd\u010den\u00fd zp\u016fsob resetov\u00e1n\u00ed t\u011bla a mysli pomoc\u00ed dechov\u00fdch a hmatov\u00fdch vstup\u016f a cvi\u010den\u00ed. Kompenzace nezdrav\u00fdch kompenza\u010dn\u00edch vzorc\u016f.<\/p>\n

Sportovci, kte\u0159\u00ed pou\u017e\u00edvaj\u00ed metody RPR, jako jsou Wake-Up Drill Sequences, mohou posunout sv\u00e9 t\u011blo z neefektivn\u00edch kompenza\u010dn\u00edch vzorc\u016f do \u00fa\u010dinn\u00fdch a v\u00fdkonn\u00fdch vzorc\u016f. Tren\u00e9\u0159i mohou zajistit, aby sportovci pou\u017e\u00edvali metody RPR ke zlep\u0161en\u00ed v\u00fdkonu, flexibility a zv\u00fd\u0161en\u00ed odolnosti v\u016f\u010di zran\u011bn\u00ed.<\/p>\n

Jak mohou tren\u00e9\u0159i vyu\u017e\u00edvat RPR efektivn\u011bji?<\/h3>\n

Kdy\u017e hr\u00e1\u010di tla\u010d\u00ed nebo t\u0159ou nohy, ruce nebo r\u016fzn\u00e9 \u010d\u00e1sti t\u011bla, je to p\u0159\u00edklad RPR v akci. Je to zp\u016fsob, jak se sportovci \u201eresetuj\u00ed\u201c, aby zlep\u0161ili v\u00fdkon, p\u0159ipravili se na z\u00e1pas nebo na dal\u0161\u00ed polovinu sout\u011b\u017en\u00edho z\u00e1pasu.<\/p>\n

Mnoho tren\u00e9r\u016f a sportovc\u016f to ji\u017e d\u011bl\u00e1, ani\u017e by si to uv\u011bdomovali. Ale vzru\u0161uj\u00edc\u00ed je, kdy\u017e se RPR pou\u017e\u00edv\u00e1 v\u011bdom\u011b a stru\u010dn\u011b ke zlep\u0161en\u00ed v\u00fdkonu. Pod\u00edvejme se bl\u00ed\u017ee na myln\u00e9 p\u0159edstavy a pou\u017e\u00edvan\u00e9 metody a na to, jak je lze zlep\u0161it.<\/p>\n

#1: Pou\u017eijte sekvenci probuzen\u00ed<\/h3>\n

P\u0159\u00edli\u0161 \u010dasto budou tren\u00e9\u0159i hledat na internetu resetovac\u00ed cvi\u010den\u00ed pro konkr\u00e9tn\u00ed \u010d\u00e1st t\u011bla a pak to pou\u017eij\u00ed. Hr\u00e1\u010de nap\u0159\u00edklad \u010dasto bol\u00ed koleno, tak\u017ee pot\u0159ebuje reset kolena.<\/p>\n

To m\u016f\u017ee b\u00fdt efektivn\u00ed na kr\u00e1tkou dobu nebo na kr\u00e1tkodob\u00e9 probl\u00e9my. Ale pokud chcete dlouhodob\u00e9 a efektivn\u00ed zlep\u0161en\u00ed v\u00fdkonu pro sportovce, pak je pot\u0159eba Wake-Up Drill Sequence. Je to n\u011bco, co u\u017e jako tren\u00e9r d\u011bl\u00e1\u0161? Ve srovn\u00e1n\u00ed se zapnut\u00edm po\u010d\u00edta\u010de je t\u0159eba \u201enastartovat\u201c r\u016fzn\u00e9 syst\u00e9my a software.<\/p>\n

T\u011blo sportovce, schopn\u00e9 mnohem v\u00edce ne\u017e pr\u016fm\u011brn\u00fd \u010dlov\u011bk d\u00edky vy\u0161\u0161\u00ed \u00farovni kondice, vytrvalosti, pot\u0159ebuje efektivn\u011bj\u0161\u00ed \u201eboot up\u201c sekvenci. Bez ohledu na sport je RPR sportovn\u011b-agnostick\u00fd p\u0159\u00edstup ke kondici, vytrvalosti, flexibilit\u011b a celkov\u00e9mu fyzick\u00e9mu a du\u0161evn\u00edmu zdrav\u00ed.<\/p>\n

Wake-Up Drills je t\u0159eba se nau\u010dit, cvi\u010dit a spr\u00e1vn\u011b pou\u017e\u00edvat p\u0159ed a b\u011bhem tr\u00e9ninku a z\u00e1pas\u016f, aby bylo t\u011blo sportovce na \u0161pi\u010dkov\u00e9 \u00farovni. Stejn\u011b d\u016fle\u017eit\u00e9 je p\u0159edch\u00e1zet a sni\u017eovat riziko zran\u011bn\u00ed.<\/p>\n

#2: Jeden dotek nesta\u010d\u00ed<\/h3>\n

Obvykl\u00e1 myln\u00e1 p\u0159edstava je, \u017ee RPR je pot\u0159eba pouze pro ur\u010dit\u00e9 svaly a \u010d\u00e1sti t\u011bla, kter\u00e9 v dan\u00e9m okam\u017eiku pot\u0159ebuj\u00ed vstup. \u0158ekn\u011bme, kdy\u017e sportovce bol\u00ed noha. RPR je u\u017eite\u010dn\u00e1 ve specifick\u00fdch p\u0159\u00edpadech, ale je\u0161t\u011b u\u017eite\u010dn\u011bj\u0161\u00ed pro cel\u00e9 t\u011blo. Jeden dotyk nesta\u010d\u00ed.<\/p>\n

Wake-Up Drill Sequences kombinuj\u00ed dechov\u00e1 cvi\u010den\u00ed s hmatov\u00fdmi body po cel\u00e9m t\u011ble k resetov\u00e1n\u00ed cel\u00e9ho t\u011bla. Posun od neefektivn\u00edch kompenza\u010dn\u00edch rutin k \u00fa\u010dinn\u011bj\u0161\u00edm a v\u00fdkonn\u011bj\u0161\u00edm rutin\u00e1m, kter\u00e9 zlep\u0161uj\u00ed v\u00fdkon. Ka\u017ed\u00fd v t\u00fdmu by m\u011bl b\u00fdt tr\u00e9nov\u00e1n, aby si t\u00edm pro\u0161el, a m\u011bl by je d\u011blat p\u0159ed z\u00e1pasy a tr\u00e9ninkem.<\/p>\n

#3: RPR nen\u00ed jen pro sportovce<\/h3>\n

Tren\u00e9\u0159i, odborn\u00edci na sportovn\u00ed rozvoj, tren\u00e9\u0159i a dal\u0161\u00ed \u010dlenov\u00e9 t\u00fdmu mohou vyu\u017e\u00edvat RPR tak\u00e9. Nen\u00ed to jen pro sportovce. Spole\u010dnost zalo\u017een\u00e1 t\u0159emi atletick\u00fdmi tren\u00e9ry \u2013 Cal Dietzem, JL Holdsworthem a Chrisem Korfistem (Reflexive Performance) \u2013 pr\u016fkopn\u00edci tohoto p\u0159\u00edstupu, zjistila, \u017ee je stejn\u011b \u00fa\u010dinn\u00fd pro profesion\u00e1ly ve sportu i mimo n\u011bj. Je to sv\u00fdm zp\u016fsobem forma v\u0161\u00edmavosti s fyzick\u00fdm prvkem, ne nepodobn\u00fdm j\u00f3ze nebo Tai Chi, s v\u00fdjimkou sportovc\u016f a tren\u00e9r\u016f.<\/p>\n

Kombinace dechov\u00fdch cvi\u010den\u00ed s fyzick\u00fdmi vstupy zlep\u0161uje v\u00fdkon a resetov\u00e1n\u00ed vybran\u00fdch svalov\u00fdch skupin trv\u00e1 jen n\u011bkolik minut. Nebo deseti a\u017e patn\u00e1ctiminutov\u00fd Wake-Up Drill, kter\u00fd posune kompenza\u010dn\u00ed rutiny do pozitivn\u00edho toku a p\u0159iprav\u00ed hr\u00e1\u010de na hru nebo tr\u00e9nink.<\/p>\n

\"\"<\/p>\n

#4: Udr\u017eujte proud\u011bn\u00ed atletick\u00e9 s\u00edly<\/h3>\n

Proto\u017ee se na\u0161e t\u011bla pot\u00fdkaj\u00ed s neust\u00e1l\u00fdm proudem vn\u00edman\u00fdch \u201ehrozeb\u201c \u2013 fyzick\u00fdch, ment\u00e1ln\u00edch, soci\u00e1ln\u00edch, environment\u00e1ln\u00edch \u2013 v\u017edy hled\u00e1me nejbezpe\u010dn\u011bj\u0161\u00ed zp\u016fsob, jak se t\u011bmto hrozb\u00e1m vyhnout. Je to do n\u00e1s pevn\u011b zapojen\u00e9. N\u00e1\u0161 syst\u00e9m reakce na boj nebo \u00fat\u011bk. Proto se pou\u017e\u00edvaj\u00ed neefektivn\u00ed kompenza\u010dn\u00ed vzorce.<\/p>\n

Pro sportovce to m\u016f\u017ee znamenat, \u017ee mozek vys\u00edl\u00e1 sign\u00e1l r\u016fzn\u00fdm svalov\u00fdm skupin\u00e1m, aby sn\u00ed\u017eily v\u00fdkon. Tak\u00e9 zn\u00e1m\u00fd jako down-regula\u010dn\u00ed aktivita. Bohu\u017eel to m\u016f\u017ee zp\u016fsobit, \u017ee sportovci budou zraniteln\u011bj\u0161\u00ed. Nejlep\u0161\u00ed reakc\u00ed je tedy pou\u017e\u00edt RPR Wake-Up Drills k odesl\u00e1n\u00ed sign\u00e1lu do t\u011bchto sval\u016f, \u017ee jsou pot\u0159eba, t\u011blo je v bezpe\u010d\u00ed a je vy\u017eadov\u00e1n \u0161pi\u010dkov\u00fd v\u00fdkon.<\/p>\n

Sp\u00ed\u0161e ne\u017e v\u00fdb\u011br toho, co vypad\u00e1 jako bezpe\u010dn\u00e1, \u201eletov\u00e1\u201c reakce, m\u016f\u017ee RPR reaktivovat cel\u00e9 t\u011blo a r\u016fzn\u00e9 svalov\u00e9 skupiny. Kdykoli sportovec nepod\u00e1v\u00e1 nejlep\u0161\u00ed v\u00fdkon, je \u010das mu p\u0159ipomenout, aby provedl \u201eresetovac\u00ed\u201c cvi\u010den\u00ed. netrv\u00e1 to dlouho. A resetuje je, aby zlep\u0161il v\u00fdkon, proto\u017ee v\u00ed, \u017ee t\u011blo je v bezpe\u010d\u00ed.<\/p>\n

#5: Tr\u00e9nujte sportovce, aby implementovali sekvence probuzen\u00ed<\/h3>\n

Sportovci se mus\u00ed nau\u010dit zav\u00e1d\u011bt Wake-Up Drill Sequence jako sou\u010d\u00e1st pravideln\u00e9ho tr\u00e9ninku v sez\u00f3n\u011b i mimo sez\u00f3nu. Nav\u00edc p\u0159ed a b\u011bhem z\u00e1pas\u016f a tr\u00e9nink\u016f, kter\u00e9 m\u016f\u017eete d\u011blat s XPS Network, jako sou\u010d\u00e1st pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku. V\u011bdom\u011b se sna\u017ete toto napl\u00e1novat do ka\u017ed\u00e9ho tr\u00e9ninku a p\u0159edz\u00e1pasov\u00e9 sekvence.<\/p>\n

Dejte sv\u00e9mu t\u00fdmu tu nejlep\u0161\u00ed \u0161anci na maxim\u00e1ln\u00ed v\u00fdkon, proto\u017ee \u017eivotn\u00ed a profesion\u00e1ln\u00ed stresy \u2013 v\u010detn\u011b obt\u011b\u017eov\u00e1n\u00ed na soci\u00e1ln\u00edch s\u00edt\u00edch a dopad\u016f na du\u0161evn\u00ed zdrav\u00ed \u2013 jsou neust\u00e1l\u00e9. Hr\u00e1\u010di si mus\u00ed d\u00e1t ka\u017edou v\u00fdhodu. Wake-Up Drill Sequences a dal\u0161\u00ed cvi\u010den\u00ed na b\u00e1zi RPR jsou nej\u00fa\u010dinn\u011bj\u0161\u00edmi zp\u016fsoby, jak toho dos\u00e1hnout.<\/p>\n\n

M\u011bl by v\u00e1\u0161 t\u00fdm, klub, svaz ml\u00e1de\u017ee nebo sportovn\u00ed svaz prosp\u011bch z XPS a jeho \u0161irok\u00e9 \u0161k\u00e1ly funkc\u00ed? Pokud se chcete dozv\u011bd\u011bt v\u00edce, kontaktujte XPS Network<\/i><\/b><\/a> nebo se zaregistrujte a z\u00edskejte bezplatnou zku\u0161ebn\u00ed verzi je\u0161t\u011b dnes.<\/strong><\/em><\/p>\n\n

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Lidsk\u00e1 t\u011bla reaguj\u00ed na v\u0161echny druhy podn\u011bt\u016f, vnit\u0159n\u00ed i vn\u011bj\u0161\u00ed. N\u011bkter\u00e9 si ani neuv\u011bdomujeme. Sportovci mus\u00ed b\u00fdt neust\u00e1le v souladu se sv\u00fdm t\u011blem. Jedn\u00edm ze zp\u016fsob\u016f, jak zlep\u0161it v\u00fdkon, je pou\u017eit\u00ed metody zn\u00e1m\u00e9 jako Reflexive Performance Reset (RPR), kter\u00e9 se podrobn\u011bji v\u011bnujeme v tomto \u010dl\u00e1nku XPS Monday Series. \u010cetn\u00e9 podn\u011bty mohou zm\u011bnit na\u0161e reakce na […]<\/p>\n","protected":false},"author":23,"featured_media":15777,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[179],"tags":[],"class_list":["post-15854","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-novinky"],"acf":[],"_links":{"self":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts\/15854","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/comments?post=15854"}],"version-history":[{"count":0,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts\/15854\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/media\/15777"}],"wp:attachment":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/media?parent=15854"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/categories?post=15854"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/tags?post=15854"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}