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Filed under: Performance

Build a better team

Group “cohesiveness” can contribute to Warfighter success. Learn how groups can establish and foster it.

There are so many parts to being successful in theater that it can be tough to pinpoint what contributes to success. But research has established one part—cohesiveness—that does help Warfighter performance. In fact, cohesiveness—a group’s ability to remain united while pursuing its goals and objectives—is an important piece of the puzzle for any successful group, whether we’re talking about sports teams, squads, platoons, or other kinds.

Cohesiveness can be social (among people who like each other) or task-focused (among people who work well together) or both. In groups such as athletic teams, connecting with a task focus is far more important for performance than connecting socially. Connecting through a task focus is clearly important for Warfighters too, but the stakes are higher: Warfighters often put their lives—not the outcome of a game—in each other’s hands. And cohesiveness has other benefits, such as helping with job satisfaction and overall well-being.

In order to build and maintain team/unit cohesion, experts suggest the following:

  • Use influence effectively—for collective gain, not individual gain.
  • Communicate clearly—give clear expectations for roles, performance, and deadlines, and offer praise.
  • Minimize conflict between unit members.
  • Build trust within the unit and with leadership by showing interest and concern for one another.
  • Establish a positive command climate that supports teamwork yet allows for each member’s independence.
  • Have a shared sense of responsibility for the overall welfare of everyone in the unit and the team as a whole.
  • Value connections within the team as well as between units and organizations.
  • Focus on the strengths of the group, not just its problems and challenges.
  • Build resilience at the individual and group level.

Warfighters and leaders can shape norms—both formally through policy and informally through practice—so that units/groups stick together on multiple levels. For more information on building relationships visit HPRC’s Family & Relationships domain, and for more information about Total Force Fitness check out HPRC’s Total Force Fitness domain.

A holistic approach to performance

Check out the customizable “One Shot One Kill” (OSOK) performance enhancement program to jumpstart your performance.

Wanting some holistic strategies to enhance your performance? Check out the “One Shot One Kill (OSOK) Performance Enhancement Program” that shows Warfighters how to set up and manage their own performance-enhancement system. OSOK is designed not only to enhance performance but also to jumpstart Warfighter resilience. It builds on the skills that Warfighters already possess and then teaches new ones as needed.

There are two ways you can use OSOK: as an individual through “OSOK Solo” and as a unit/group through “OSOK-IP Unit.” Both highlight “10 Rules of Engagement” and provide seven core modules: Controlled Response, Mind Tactics, Performance-Based Nutrition, Primal Fitness, Purpose, Code, and Recharge. OSOK also provides self-assessment forms so you can track your progress over time.

For other performance-enhancement programs and information about holistic (total) fitness, check out HPRC’s Total Force Fitness domain.

Marine Corps Embassy Security: New year, new requirements

If your goal is to serve in the Marine Corps Embassy Security Group, then you should know about the new requirements and fitness standards.

On January 14, 2014 the Marine Corps released MARADMIN 010/14, which details the new requirements for the Marine Corps Embassy Security Group. Marines who want to travel the globe and provide security services for U.S. embassies and consulates now have to meet new, revised standards. Among other things, Marines must be at least 64 inches tall so they can adequately view all areas from Post One (point of entry control at diplomatic posts). In addition, physical fitness standards have changed: Marines will have to achieve 1st Class PFT scores. If you haven’t yet achieved this level of fitness, we have some tips. First and foremost, for optimal fitness, be sure to train smarter, not harder.

The best routines are…not routine?

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Routines help athletes and Warfighters achieve their best, but rigid routines can get in the way. Flexibility and adaptation are keys to success.

Routines often help performance, and some of the world’s best athletes have scripted routines that begin with what time they wake up. This type of rigid approach can be useful when the environment is predictable. Top performers find that routines can help shift them from the stressful anticipation of how things are going to turn out to a focus on what’s most important in that moment; in other words, routines can provide an escape from anxiety. But overly rigid routines can morph a helpful tool into a superstitious or obsessive ritual. The best athletes regard flexibility and adaptation as crucial to their own, often finely honed, routines. With Warfighters, for whom crises are part of the job, the best teams are able to go “off-script” when needed in order to work together most effectively.

For more information on mental aspects of performance check out HPRC’s Mind Tactics domain.

Questions about supplements? We have answers!

Visit OPSS—for the first time or again—for new Frequently Asked Questions about dietary supplement safety.

Operation Supplement Safety (OPSS) has added even more questions and answers to its FAQs section on HPRC’s website. Be sure to check back often as we add more answers to questions about supplement ingredients, performance and dietary supplements, weight loss and supplements, and choosing supplements safely. Didn’t find what you were looking for? Use our Ask the Expert button located on the OPSS home page.

Garbage in, garbage out

HPRC Fitness Arena: Nutrition, Total Force Fitness
When it comes to optimizing your performance through nutrition, it’s important to choose high-quality fuels and nutrients.

The phrase “Garbage in, garbage out” was coined first by computer experts back in the 1960s. Since then, the phrase has gained a wider usage—even to the world of performance nutrition. Providing your body with high-quality fuels and nutrients is crucial to optimizing your performance. Like the poorly fueled runner in HPRC’s video, you’re likely to find that a diet of high-fat or sugary foods and drinks (“garbage in”) produces less than optimal results (“garbage out”). Instead, choose wholesome foods such as lean meats and fish, fresh fruits and vegetables, whole grains, and low-fat dairy products, which provide high-quality fuels and nutrients.

“Amped up” the right amount to perform your best?

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Filed under: Mind, Performance, Stress
For some tasks, you can optimize your performance by being “amped up” just enough but not too much.

Whether you’re falling asleep or too “amped up,” you probably aren’t performing your best. Depending on who you are and what the task is, some middle ground is generally going to be best.

With simple tasks that require little conscious thinking, your reaction time is probably at its best around 60-70% of maximum heart rate (see HPRC’s article on aerobic conditioning), but response times for bigger bursts of movement improve if you’re more amped up. For example, you may be able to pull the trigger of your weapon fastest when you’re at 60-70%, but reaching for your weapon in the first place may be quickest if you’re at 90%. Keep in mind that this may not apply to more complicated tasks that involve rapid thinking, such as distinguishing a “friendly” from a “non-friendly” when someone is disguised.

There are two basic ways to get yourself amped up: physical activity and anxiety. Physical activity can happen through an intentional warm-up or even on its own because of the demands you are facing. If anything, you might find yourself needing to calm your body down. The same goes for anxiety. There’s the “butterflies-in-your-stomach” kind of anxiety and the more panicky “Darn! What do I do now?” kind. A little bit of the butterflies kind can be helpful, but again, it’s good to learn how to calm down and find middle ground!

To learn more about being in the right “zone” for what you are doing, check out HPRC’s “Performance Strategies: Optimize Your Body’s Response.”

Attention! Announcing the Army’s “Performance Triad”

Find out what the Army is doing to help you improve your physical fitness, develop better nutrition habits, and get a more restful night’s sleep with the new Performance Triad.

You’ve heard of “Army Strong?” As part of the Ready and Resilient campaign, the Army is rolling out its new Performance Triad as a “pathway to a fit and healthy force.” The triad consists of sleep, physical activity, and nutrition and provides online tools and information such as the Performance Triad Training Sessions (videos and websites packed with details to help you do everything from preventing injuries to choosing dietary supplements), cards with practical tips to become healthier and stronger, and a whole lot more. The Soldier's Guide is a good place to start; it includes numerous links to HPRC and other sources of information. Go ahead and start optimizing your health and performance today!

For more information on integrative practices and programs, check out HPRC’s Total Force Fitness domain.

Performance Strategies for injury prevention

An ounce of prevention is worth a pound of cure. Check out our performance strategies for preventing common military injuries.

Injury prevention is critical in maintaining optimal performance and operational readiness. Ankle sprains, knee pain, and back pain are very common injuries in the military. Take the time now to protect yourself from injury, and you’ll be glad you did later. Read our performance  strategies to help fend off common military and athletic injuries, compiled from our recent injury prevention series of posts.

A big name for a common knee problem

One very common cause of knee pain has a fancy name, but avoiding it can be quite simple if you follow some important advice.

Chondromalacia is a knee problem that can have a number of different symptoms, including pain. It can your ability to exercise, but even more problematic is that it can interfere with your ability to meet the demands of your military duties.

Here’s the basic rundown on chondromalacia: In a healthy state, the kneecap has soft cartilage beneath that allows the bone to glide smoothly against the other bones of your knee joint. When the smooth surface wears away, the back of the kneecap becomes rough and rubs the other bone surfaces, causing pain. The key to avoiding this condition is maintaining that smooth surface.

According to the American Academy of Orthopaedic Surgeons, muscle weakness, imbalance, or tightness in the thigh muscles can contribute to chondromalacia. It’s important to maintain strength in your quadriceps and hamstring muscles; follow a strength-training program to develop and maintain strong muscles. Also, make sure that you have enough flexibility in your quads; if the muscles and tendons are too tight, they can force the kneecap to move or “track” incorrectly in the natural groove of your knee joint. If you do a lot of running, make sure your footwear isn’t old and worn, because the shock-absorption of shoes decreases as they age. When it comes to knee pain, an ounce of prevention is worth a pound of cure. Strengthen and stretch your muscles, and you’ll be on your way to keeping your knees ready for action.

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