Months

Content

Expected goal

1^st and 2^nd Month

Cardiac coherence

Instructions: 5 seconds inhale and 5 seconds exhale preceded with:

- Relaxations training (differential and progressive relaxation), and

- Respiratory explorations based on the abdominal technique

- Relaxation

- Activation

- Emotional balance

- Searching symmetric variability

3^rd and 4^th Month

Motor Imagery related to the technique with simple exercises (regulation of emissivity) in mental evocation of the force and speed parameters

- Motor imagery regulation

- Enhancement of motor program

- Focusing

5^th and 6^th

Month

- The future imagery while visualizing next coming combats without anxiety

- Takeover of the cardiac coherence technique to slow down anxiety in imaged stressful situations

- Coping

- Relaxation

- Activation

- Emotional balance

7^th Month

The last imagery (positive sporting memories)

- Self-confidence

- Fear control

8^th Month

Developing of strategies with internal prospect (awakening of the kinaesthetic feelings) and external awakening for the visual and auditory feelings)

- Sharpening of the motor execution

- Enhancement of mental imagery and mental practice

- Focusing

9^th Month

Mental chronometry (time measured and rehearsed imagery of movement sequences)

- Sharpening of the motor execution

- Enhancement of mental imagery and mental practice

- Focusing

10^th Month

- The self-talk (or internal monologue) and actual thoughts of the moment goal setting oriented i.e. targeted attack or watching position

- Takeover of the cardiac coherence technique

- Self-confidence

- Awareness of goal setting

- Relaxation

- Activation

- Emotional balance

- Optimization of mindfulness while talking