Why is stamina an issue? The distractions of social media Not having modules as a safety net More content and more challenge Resilience sometimes an issue Study habits not fully formed Burn out or peak too soon Struggle to remember information Ability to handle your emotions Pressure becomes too intense Lots of exams, 100%, 2 years of work Find it difficult to become unstuck Last experience of exams not positive Crippled by what this may mean Obvious?
The following ideas and strategies May be totally obvious May have been staring you in the face You may know and be doing already May be slight tweaks to what you have been doing May be totally new May be subtle yet significant May change your approach
12 Ways to Develop Stamina in Running 1. Train in the shoes you are going to run in 2. Make every workout count 3. Run your best race and run against yourself 4. Plan your gradual adaptation 5. Plan how to set the pace 6. Plan staged support 7. Avoid hitting the wall and what to do if you do hit it 8. Know when to sprint and when to hold position 9. Warm up 10.Warm down 11.Get in the zone 12.Circuit training
12 Ways to Develop Stamina in Running Taking Exams 1. Train in the shoes you are going to run in 2. Make every workout count (reduce time/increase speed) 3. Run your best race and run against yourself 4. Plan your gradual adaptation 5. Plan how to set the pace 6. Plan staged support 7. How to avoid hitting the wall and what to do if you do hit it 8. Know when to sprint and when to hold position 9. Warming up 10.Warming down 11.Getting in the zone 12.Circuit training
1. Train in the shoes you are going to run in Handwritten responses only Select the right pen and use it Lots of practice questions/papers get them marked!
2. Make every workout count (try to reduce time and increase speed). Plan an answer and write it as best you can with notes Then use the same plan but write it with 5 minutes less time Keep doing this until you can write it in the time you would have in the exam
3. Run your best race and run against yourself Don t compare yourself against others, compare yourself with yourself! Set yourself targets per question, not per paper or per subject so that the goals are small and achievable and stepped Track your raw marks in graph form AND your raw mark improvement each assessment
4. Plan your gradual adaptation Re-think how you do mock exams One question a week with feedback and reflection Do all the questions over a 6 week period Add up the raw marks for the whole paper Sit the whole paper AGAIN at the end of 6 weeks Just 5 more minutes Write an exam response When you feel you cannot do any more, write that in the margin Then, take a different pen, and force yourself to do 5 more minutes (whether this is 5 more minutes of writing or 5 minutes of amending) to get into your second mind.
5. Set the pace Train harder than you will ever have to perform
6. Plan staged support Use your teacher to help you! Use your buddies to help you! Then do it on your own!
7. Avoid hitting the wall and what to do if you do hit it The wall is the point in the marathon when a runner's glycogen (stored energy) within the muscles is depleted, forcing him to slow down his pace considerably, sometimes to a walk. The power of positivity Take time to commit your goals to paper take a photo of yourself with it as a reminder of what you are trying to achieve (form time activity!) Eat right!
8. Knowing when to sprint and when to hold position Think about how you keep time You need to work out how to gain time back if you go over time in one question.
9. Warming Up Easy warm ups - 10-15 minutes of easy running to create a sense of achievement - what do you feel confident with! Then move onto the stuff you find more challenging it should be mentally more taxing
10. Warming Down Don t go right up to the bell when doing an exam question Write an answer in timed conditions and then start an instant re-draft period
11. Getting in the zone Soundtrack and anthems before the exam starts Mind dumping Encouraging students to have a mantra Rituals making yourself calm
12. Circuit training