With one single thought we can change the outcome of a game or a match. There is incredible power in our thinking. Lizl offers small group or one-on-one mental skills coaching to young athletes who are committed to being the best they can be.
I grew up in South Africa at the southern tip of the African continent. Its dry, sunny weather lends itself to being outdoors most of the time. Being flanked by the Atlantic Ocean on the west and the warm Indian Ocean on the East gives the country its spectacular range in biodiversity. One of my earliest memories was watching my dad compete in the Comrades ultra-marathon, a grueling 56 mile run. G
Operating as usual
Tennis and Pickleball
Not all hip resistance bands are created equal…
No equipment needed.
Love pickleball? Be intentional about preventing injuries.
The Three Most Common Pickleball Injuries:
- Low Back Extensor Muscle Strain
- Tennis/Pickleball Elbow
- Ankle/Foot Injuries
Learn exercises to combat these injuries and strengthen your body...
Read More: https://bit.ly/3kH2ItW
An Ounce of Prevention…
Need a strong back to do the things you love?
Do this daily to fatigue:
*Slow small kicks leading with heel
* Spread fingers and push up thru shoulder blades
STRONG ROOTS (CORE) GROW HEALTHY TREES
Short on time? Choose exercises that involve many body parts.
-Tall kneel targets abdominals and gluts￼
-kettlebell lift targets small stabilizer muscles in scapula/shoulder/elbow/wrist joints
“Let me win, but if I cannot win, let me be brave in the attempt.”
SPECIAL OLYMPICS MOTTO
People involved in the Special Olympics certainly have a great perspective and a healthy mindset on sports and on life. What a wonderful motto to live by￼!
This colorful St. Johns Frangipani caterpillar does not seem overwhelmed by his climb. Just doing the next right thing and staying consistent with it!￼
Does your low back fatigue/hurt while playing pickleball? Do lots of squats.
Low back soreness is a common complaint among pickleball players. Dinking requires a low center of gravity with your back muscles eccentrically putting on the breaks. The stronger your gluts and quads the less strain those back muscles will feel.
Can’t say enough about ice baths for injury prevention and recovery.
Love the plunge at Synchronicity-44 degrees of misery for 10 minutes but the payoff is HUGE for athletes.
*Helps to have a buddy to talk to @reevekotz
Saw this taped up in a boat captain’s cabin (Thanks Captain Sy Hubert). Too many people are afraid to try new things because they are afraid to fail. In my mind failure happens when you make no attempts.
*And DON’T WAIT to gather the FULL support of those around you before you try because there will always be a naysayer or someone hoping for your fail.
I personally would much rather deal with a “I told you so” than a regret-filled thought of “I wish I had tried”.￼
Competing with Freedom
“I get to”
“I trust my body”
“I am excited to see how far I can push myself”
“I am after progress”
Competing with fear
“What if I don’t”
“This is my only chance”
“What if my body”
“I’m not good enough”
When athletes respond to their goals and expectations with a bunch of “what ifs” their mind loses its ability to problem solve and their body operates in slow motion. Thoughts rooted in fear sabotage performance.
Counter this anxiety by writing down a Belief list:
I believe that competing is a privilege
I believe in my preparation
I believe in my commitment to my sport
I believe in the pursuit of progress
Write down POSITIVE AFFIRMATIONS to drown out self-sabotaging thoughts. In movement mechanics our body follows our head.
Do you want to pop up on a surfboard?
Do you want to surf down the line?
Look at your target.
Do you want your serve to clear the net?
Look up instead of down.
Similarly, our performance follow the thoughts we marinate in. Write your goal as a statement in the present tense and post it where you will see a daily. For example: “I am a varsity athlete”, “I have the courage to be a writer”, “I have the work ethic to be a straight a student”.
In order to have more connection with your goals give them the following four qualities.
1. Personal Meaning. ￼ you will be more likely to prioritize it if your goal is rooted in a core value.
2. Be very specific. Clear targets work better.
3. Slightly out of reach. Not unrealistic but when you feel slightly intimidated by your goal it will make you focus on the smaller details.
4. A timeline. With no time attached to your goal it is too easy to procrastinate and find excuses.￼
Photo credit Tiffany Maughan Pettengill
I chose some of my fav photos taken in CO last summer to go along with an illustration regarding practicing shifting our thoughts from negative to positive.
They all include a new or well-worn path.
Positive thinking is a skill that has to be intentional and then practiced until it becomes habit. Automatic. Our most successful athletes can take a negative circumstance and turn it into a positive. People who survive situations they shouldn’t survive have the same practice.
The more we practice, the stronger those neuro pathways become. Similar to walking through tall grass , it can be difficult to form a new path. But the more we walk our new path , the clearer and easier it becomes to find.
Athletes Who Seek to be Excellent Develop Great Habits by Lizl Kotz — Lizl Kotz Performance “It’s the work of every day. It’s about accepting the challenge, it’s about being humble enough to accept that sometimes you are not playing that well. And you need to fight for it and you need to try and find a solution and that’s what I did.” -Nadal after winning a 3 hour 3...
Charleston Tennis 🎾
Women Who Serve! - Charleston Women in Business Charleston Tennis LLC which owns and operates the Volvo Car Open that runs from April 3-11, will host an additional WTA tournament, the Charleston 250, immediately following at the LTP Daniel Island Tennis Center from April 10-18. The Volvo Open is the largest women’s only tennis tournament in Nor...
Melanie Coetsee and Lila with Sprout Pediatrics LLC
Defining "Success" in Sports — Lizl Kotz Performance You don’t have to be a professional athlete or an Olympic champion to be considered successful. Nor do you need to have a room full of medals, win a tournament, or make the front page of the sports section. In the examples below we see athletes who compete and push through despite tremendous setb
As parents we teach our children:
Be a good listener.
Don’t talk back.
In performance we need to encourage just the opposite. It is imperative that we
1. Don’t listen to our negative thoughts
2. Talk back to our negative thoughts.
Our negative thoughts don’t come from our hearts. No athlete wishes to think: “I won’t ever break out of this losing streak.” Thoughts come in and out of our minds the way dreams and nightmares do. As competitors, we have to choose to not listen to these distortions and replace them with true statements .
photo credit Tiffany_Anne_Photography
🎤”there is no place like home for the holidays”.
Had to fight for this time away from the holiday hustle. Well worth it!
When you improve a little each day, big things happen. And when they happen, they last 🔥
Thank you Dr. Todd Joye for inviting me to experience the Vasper. The slogan: “Coolest 21 minute workout” is spot on.
Vasper uses the benefits of compression and cryotherapy (there are many) to trick the body into believing it has reached its limit (this “end” is where the magic happens) in just 21 minutes.
No sweating and no muscle soreness making this a great option for a recovery workout for athletes in intensive training.
I also love it for seniors who desperately need the benefits of a fit body but fear injury or being in a gym.
I highly recommend giving this a try!
Cross-Country skiing is really damn hard. I think I’m in love ❤️
Cross-country skiing is really damn hard. I’m in love ❤️
Top 10 Ways to Support Your Athlete Well
How to Support Your Athlete to Win in Sports and in Life by Lizl Kotz — Lizl Kotz Performance I have learned so much by watching the range in sports parents as a junior athlete and now as the parent of my own athletes. I have memories of my own dad reading the paper during my matches and asking me who the winner was after the match was over and then again my rival’s mother, who wou
lizlkotzperformance.com I have learned so much by watching the range in sports parents as a junior athlete and now as the parent of my own athletes. I have memories of my own dad reading the paper during my matches and asking me who the winner was after the match was over and then again my rival’s mother, who wou
An empty mountain is a good mountain. @ Beaver Creek Resort
Thankful for this incredibly supportive tennis family ❤️
So many exercises so little time. 3 of my fav’s for overall leg strength
As much as I am ready for Covid to go away, it has certainly helped inspire a healthy perspective. Competition is an opportunity to be grateful for. An opportunity to set goals, work towards them, celebrate or to try again. ￼
HISTORIC! Congratulations to Coach Lizl Kotz and the INCREDIBLE tennis team for advancing to the state finals in just their first year as a team! Finals are Saturday, Oct 31, 10 am, Florence, SC.
Continuing the LBHS Fall sports coaches series....Welcome LBHS’s Tennis Coach, Lizl Kotz!
Great drill to keep players from opening up on their slice
Reaching for the sky with that tossing arm....
The tennis serve toss is crucial to a solid serve and deserves isolated practice. Using a lacrosse ball which is slightly heavier than a tennis ball will help increase the awareness when reaching for the sky with the tossing arm and then holding that hand up in the air for another one, two, three seconds.
No better way to celebrate the end of elementary school with a lobster roll from Nicos. Love you Rose 🌹
A husband + wife creating opportunities for kids and parents of all ages to live their life WIDE AWAKE!
SNBF Bikini, Personal Trainer, Athlete Lena Suh, a single mom of three beautiful daughters and over 40, helps people ACHIEVE their goals!
Debbie Peck is a Results Focused Success Coach for High Achievers and Peak Performers - Providing perspective, support and and accountability
All paths at Into the Tangled Garden lead to self empowerment and personal transformation. Weeding out the unessential allows us to get to the root of our being, and from there to freedom and authenticity.
Intuitive Eating 🍎 & Joyful Movement Coach 💪
Sweet Strength Studio ~ Mount Pleasant,SC One on One Personal Training. Wellness/Nutrition Coaching. Strength & Conditioning. Husband & Wife team w/70 years of combined experience.
Providing powerful skills enhancing the ability to cultivate meaningful relationships, profitable business and satisfying personal lives.http://www.lettgroup.com
7 Nightingales provides the highest level of resume writing services and career and life coaching.
Time to ReStyle your life? New home? New decor? Wardrobe styling/Special occasion? Wonderful I do all three! Call to discover how you can get ReStyled
Lucid Coaching, LLC (Chris Cunniffe). Business Coaching ~ Life Coaching ~ Dream Coaching ~ Reality Shift Coaching.
Stacey Reavis the owner/operator of Moksha Living. Call to schedule a massage or private/semi private yoga session in a beautiful studio space in MTP.
Metabolic Testing and Nutrition Coaching Done Right! � InBody BodyFat % Scan � Resting Metabolic Rate Assessments � VO2 Max Testing Real life sustainable change