In the state of flow, everything goes by itself.
Even in critical situations you act almost automatically.
In this state your performance is a personal best.
If you practice the four levels of the flow pyramid regularly, you will experience more flow in high-pressure-situations. And thus you perform more often in a state of personal best.
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Draksal, Michael (2018):
The flow pyramid. How to experience more flow in sports.
Leipzig: Draksal Fachverlag.
E-Pub/Mobi: 978 - 3-86243 - 212-7
PDF: 978 - 3-86243 - 213-4
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Katja Krüger
Photo credits
Chapter 6 – TRAINING SCHEDULE FOR THE FLOW PYRAMID
Unterberger's test © Draksal Fachverlag GmbH
Bean Bag © Draksal Fachverlag GmbH
Balancing hat © Draksal Fachverlag GmbH
Plate spinning © Draksal Fachverlag GmbH
Activating scent © Bernd Röder
Bubbles and Waves © Tyler Olson
Contrast method © Draksal Fachverlag GmbH
Male runners on starting block © Téo Lannié
Female swimmer taking breath, close-up © Téo Lannié
Male athlete throwing javelin © Téo Lannié
The work, including all its parts, is protected by copyright. Any use without the consent of Draksal Fachverlag is prohibited and punishable. This applies in particular to the reproduction, translation, microfilming, storage and processing in electronic systems. The methods, thoughts, tips, recommendations and suggestions contained in this publication constitute the author's opinion or experience. They were compiled to the best of the author's knowledge and with the utmost care. However, they do not offer a substitute for a medical advice and/or a competent support by an experienced trainer. Everyone is still responsible for his actions. Thus, the information in this publication is provided without any warranty or guarantee by the author, the publisher or its agents for personal injury, material damage or property damage. Liability for possible disadvantages or damages is excluded.
© 2018 Draksal Fachverlag GmbH
www.digital-mentor-series.com
The flow pyramid is the result of years of intensive work with mental training methods. It provides answers to the two basic questions of each performer:
The flow pyramid offers a variety of exercises, methods and ways to build up your athletic performance faster and to improve it in competition.
The scientific background is the flow phenomenon found by Mihalyi Csikszentmihalyi: There is a condition that athletes describe as a «tunnel» or «the zone» where everything seems to work effortlessly. One is completely at the moment, in the «here and now» and totally absorbed in the activity.
What is most important is that in this flow state, the performance shown is a personal best, that is, it must be the goal for the competition to get into the flow. Then the performance shown becomes maximum. And only with a high performance does the result fit in the end.
The best experience leads to the best result!
Without wanting to reduce Csikszentmihalyi's pioneering work, however, one question remained unanswered: «How do I get into the flow?»
The flow pyramid is my answer to this question. The flow pyramid is the comprehensive training schedule for more flow. Try it, give it a fair chance—for lots of flow moments!
Yours
Michael Draksal
Sports scientist & mental coach
www.digital-mentor-series.com
The flow pyramid is suitable for athletes from all disciplines, from six years to old age. It appeals to the ambitious leisure sportsman as well as the professional sportswoman, is aimed at trainers, parents and mentors.
So far, we have successfully worked with the flow pyramid in these disciplines: tennis, dancing, billiards, golf, badminton, motorsports, horse riding, handball, soccer, basketball, table tennis, taekwondo, swimming, triathlon, parachute jumping.
And it is also important for trainers to be in an optimal performance, because the trainer's confidence is transferred to his athletes. With the help of the flow pyramid, many trainers have already been able to improve their coaching in the competition.
And beyond the box of the sport, the flow pyramid is also suitable for anyone who has to show a high performance in an exam situation (casting, competition, exam, speech). «Non-athletes», such as actors, musicians, singers, can reach a whole new level with the flow pyramid.
We are currently working with special forces from the police and the Bundeswehr, as even in critical situations, the flow experience helps to make the right decisions under stress.
Likewise, emergency physicians and accident physicians, who have to take the right measures under time pressure and in ever different environments and situations, should know ways to get into this flow state. Because: the best experience leads to the best result!
Even in an economic context, successful entrepreneurs report from difficult negotiating situations, in which they have become top-level—negotiating in the flow was the secret of success for the mega-end.
The flow pyramid consists of four levels: body awareness, body sensation, kinaesthesia and flow. Each level is based on the previous one.
The body awareness