Boost Tournament Performance PDF

🏆 Boost Tournament Performance | by FM Fabián Vivas 🕰️ Before the Game 🍗 Nutrition 🏃🏼‍♂️Exercise 😴 Sleep ⌛ Time 💡 Light 🔊 Sound 🌡...

🏆 Boost Tournament Performance | by FM Fabián Vivas 🕰️ Before the Game 🍗 Nutrition 🏃🏼‍♂️Exercise 😴 Sleep ⌛ Time 💡 Light 🔊 Sound 🌡️ Temperature 💆🏼 Stress ❄️ Cold Shower ⚔️ Warm-Up & Preparation ♟️ During the Game ⏲️ Time Management 🪑 Posture ☕🍫 Hydration & Snacks 🚰 Hydration 🍫 Snacks 🧠 Concentration Boost Tournament Performance | by FM Fabián Vivas 1  🕰️ Before the Game 🍗 Nutrition 😴⌛Sleep 🚰 Hydrate: Drink water regularly Time throughout the day (aim for around ⏰Aim for a solid 7-9 hours of 2 liters) sleep. 🥑 Choose food high in fat and 📆 Try to maintain a regular protein and low in sugar and schedule carbohydrates. Ex: Avocado, eggs, fish, chicken, nuts, etc. 💤 Taking a short nap in the 🌤️ Cup of coffee or tea if the game afternoon can be helpful. is in the afternoon / Tea or 💡 Light something with a lower level of 🚫 Reduce exposure to blue caffeine if the game is in the light at night morning ✅ Use night mode in 🚫 Avoid heavy meals. electronics and stop using them 🚫 Avoid high glucose snacks and some time before sleeping. drinks 🔊 Sound 🚫 Don’t eat late at night (ideally 3 ✅Play background ambient hours before going to sleep) sound if possible 🏃🏼‍♂️Exercise 🌡️ Temperature ✅ 20-30 min Aerobic exercises in ❄️ Cool temperatures whenever possible (15-20 °C) the morning (if the games are in the afternoon). 💆🏼 Stress ✅ Make sure, the workout is not ✅ Save the bed for sleeping too intense to avoid fatigue during and not do anything stressful the game. Some recommended on it. activities include: 🚫 Avoid exercise late at night 🚶🏼‍♂️ Walking ❄️ Cold Shower Boost Tournament Performance | by FM Fabián Vivas 2  🏃🏼‍♂️ Running ✅ Take a cold shower in the 🚴🏼‍♂️ Cycling… morning to activate the body ✅ It’s also a good idea to exercise and wake up fully. after the games, this also helps to disconnect from the emotions of ⚔️Preparation Warm-Up & the last game. ✅ Make sure you don’t do any 🫁 5 min breath exercises before games physical activity 2 hours before sleeping to avoid affecting your 👁️ Visualization and positive sleep. affirmations 🧩 Solve tactics for 10-15 min before the game. 👤 Analyze the opponent’s style, openings, stengths and weaknesses using tools like ChessBase and OpeningTree 📕 Review the opening variations that you expect to play in the game 🎵 Listen to some motivation music before the game or something that helps you relax before right before the game. ♟️ During the Game ⏲️ Time Management ☕🍫 🚰 Hydration & Snacks ⏲️ Get early to the game! It is the Hydration best way to save time and be fully ✅ Drink water / tea or other prepared mentally for the low sugar drinks. upcoming battle. Boost Tournament Performance | by FM Fabián Vivas 3  📕 Don’t think much in your first 🚫 Avoid sugary drinks like 🍫 Snacks move(s) deciding what opening to sodas. play, if you are comfortable with different openings or variations, you should decide what to play ✅ Dark chocolate (>70%), blueberries, nuts, energy bars, before the game. 🚫 Never use over 1/3 of your bananas. 🚫 Avoid sweets ✅ Take small bites throughout remaining time on a single move. Use your opponent’s time to 🔄️ the game. think about your general plans, evaluate the imbalances in the position or to calculate your future moves (especially when their 🧠 Concentration options are limited and easy to expect). 🚫 Avoid getting distracted watching other games, it’s not a good idea to waste energy 🪑 Posture analyzing other games. 💭 Remind yourself to focus on the ✅ Sitting upright with your spine present game and not worry about erect is the most recommended things like prizes, tournament posture for maintaining focus and situation, other game results, etc. preventing physical discomfort. ✅ Follow he 90-90-90 rule: Your hips, knees, and ankles should all be positioned at roughly 90- degree angles ✅ Take a short break to stretch and walk around for a few minutes. This helps increase blood circulation, prevent muscle stiffness, and improve cognitive function by enhancing oxygen flow to the brain. Boost Tournament Performance | by FM Fabián Vivas 4  ✅ Do this when your opponent is thinking (ideally in a position where there are many options and it’s hard to predict their move). 🚫 Avoid taking breaks in critical positions FM Fabián Vivas - Chess Coach Boost Tournament Performance | by FM Fabián Vivas 5