[2019.12.18] Akira Kikuchi - 30 Methods to Train Yourself to Be Strong and Beautiful

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J24V5C1X5

Alt: https://www.tumblr.com/yuzusorbet/629688212342931456/continuing-kikuchi-senseis-book-strongly

 

Chapter 3.1 - Discovering the Subtle Discomforts Athletes Don't Notice

 

Spoiler

When I accompanied Yuzuru as his trainer for competitions, I would receive emails from him saying things like, “Please take flight XX on such-and-such date.” A few days before a major competition, I would arrive at the event site almost simultaneously with Yuzuru, who came from Canada. After the competition ended, he would return to Toronto to continue his training, while I would head back to Sendai to resume work at the osteopathic clinic.

 

I believe that athletes and trainers don’t necessarily need to be together all the time.

 

It’s precisely because we only see each other occasionally that I can notice subtle changes.

 

It’s similar to height. If you're together every day, you can’t tell how much someone has grown. Even if you eat and live together, you still can’t grasp everything about an athlete’s condition. In fact, being together constantly might make you overlook things you’d otherwise notice.

 

(One benefit of this is:) for instance, just by watching Yuzuru at the moment he takes off for a jump, I might sense, “Hmm, doesn’t this look a bit different from usual?” I believe this happened during the 2014 Grand Prix Cup of China—the competition where he collided with another skater.

 

Normally, as a trainer, I wouldn’t comment on figure skating technique. But this time, I couldn’t help but feel something was off.

 

Yuzuru himself also seemed to sense something unusual. “Sensei, can you record this?” he said, handing me his iPad so I could film his jump.

 

The root of that discomfort was the angle of Yuzuru’s ankle as he entered the jump.

 

Even when doing the same type of jump, the takeoff angle varied randomly. It wasn’t consistent.

 

“Your ankle angle is different each time you jump,” I told him.

 

“I see, so it’s my entry into the jump that’s inconsistent. Okay, I’ll try again,” he replied, looking like he understood. Then he began practicing the jump repeatedly.

 

Most people wouldn’t even notice such minor angle differences, even if they saw them. But after watching over and over again, you begin to see it clearly.

 

When Yuzuru is in top form, he jumps straight up vertically. But when he's not in peak condition, his takeoff is slanted, and he rotates as he jumps. The slight difference in ankle angle when entering a jump can have a huge impact (though of course, that’s not the only factor).

 

And those angle differences are influenced by many things: physical condition, emotional state, even on days when he's feeling too good. Perhaps he’s overexerting himself. It can also happen when he's injured somewhere, or when the feel between his skate blades and the ice is off, or when his center of balance shifts even slightly. These can all cause discrepancies in takeoff angle.

 

Correcting those subtle misalignments is the athlete’s responsibility. However, identifying where the discrepancies lie is an important part of my job as his dedicated trainer.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J2bHX8ZNC

Alt: https://www.tumblr.com/yuzusorbet/629688212342931456/continuing-kikuchi-senseis-book-strongly

 

Chapter 3.2 - Taping Down to the Millimeter

 

Spoiler

Before heading to the competition venue, I would always go to Yuzuru’s hotel room to tape up his legs with athletic tape. But it wasn’t as simple as just wrapping some tape around. If you apply it without any consideration, it can significantly affect his performance that day. If the tape is too tight, it reduces mobility in the foot, and that can impair his execution. On the other hand, if it’s too loose, it won’t provide enough support.

 

From the moment I walk into the room and greet him with a “Good morning,” I’m already observing Yuzuru’s condition.

 

Normally, he’d greet me with a bright smile and say, “Good morning, Sensei! Thank you as always.” But sometimes, even if he says the same words, his tone is noticeably lower.

 

I’d be thinking, “Did something happen?” as I began taping him, and sure enough, it was on those days he’d often ask me, “Please tape it a little tighter.”

 

Sometimes he’d say, “A little higher, please.” But that “little higher” might just mean one or two millimeters. His sensitivity was truly incredible.

 

So I kept asking, “Is this okay now?” and made countless micro-adjustments, refining the tape placement down to the millimeter, searching for the exact point where he’d say, “That’s good.”

 

With the kind of intense training Yuzuru did, his body was never in perfect condition. There was always some pain or discomfort somewhere.

 

Even in that state, though, he needed to maintain the feel of his usual body condition. In other words, I wasn’t just taping his legs for support. I was using the tape to help adjust his entire body, down to his toes, to replicate as closely as possible the physical sensations he wanted.

 

During the Sochi Olympics, I would ask “How’s that, Yuzuru?” with each round of taping. If he said, “A bit higher,” I’d start over again. If he said, “Yes, that’s the feeling,” I’d say, “Great, I’m glad!” That’s how our back-and-forth went. At the time, I probably didn’t have much confidence in my own taping skills either.

 

But little by little, I started to be able to judge his condition and subtle imbalances from his facial expressions and what we talked about. I’d begin to think, “Given how he is today, I should probably tape with this kind of pressure,” and apply it accordingly.

 

Yuzuru’s sensitivity also kept evolving. Even a millimeter difference in tape placement, he could feel.

 

So I stayed on high alert too, trying to get as close as possible to that ideal sensation he couldn’t quite describe in words. That was what I was aiming for.

 

By the time of the 2018 PyeongChang Olympics, his sensitivity had become even sharper. And yet, every morning when I taped him up in his room, I could do it perfectly in one go.

 

At Sochi, it was like I didn’t know how to adjust the tension in my hands—too loose, then too tight, constantly redoing the tape. Thinking back, Yuzuru must have been very nervous at the time too. No matter how tightly I taped, he’d keep saying, “Still too loose. Please make it tighter.” It got to the point where I worried if such strong, unusual taping was really okay. We were both mentally stretched thin.

 

But at PyeongChang, when I asked, “How’s that?” Yuzuru would answer “OK” immediately.

 

When he said in the press conference, “I understand the Olympics,” I really felt what he meant. People who have experienced the Olympic stage and those who have not experienced it are different. Even as a trainer, I was able to support him more calmly this time.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J2nwdDbtG

Alt: https://www.tumblr.com/yuzusorbet/629688212342931456/continuing-kikuchi-senseis-book-strongly

 

Chapter 3.3 - Warm-ups by the second

 

Spoiler

Warm-up training has gradually been refined and perfected. For Yuzuru, it’s not just about successfully executing technical movements; to truly captivate the audience, he must also develop a body that can perform those movements smoothly and beautifully.

 

Although the basic warm-up routine was roughly planned, it would be fine-tuned depending on Yuzuru's condition and mood on the day. On competition days, we would take a bus together from the hotel to the venue, and I would adjust the warm-up menu based on the atmosphere and movements I observed from Yuzuru during the ride.

 

For instance, when he was in a good mood, he would listen to music on the bus, swaying slightly and gazing out of the window. However, there were also times when he would keep his head down and remain silent. I would then wonder, "Is something bothering him?"

 

By observing Yuzuru’s expression, conversation, movements, and breathing, I would gather information about his physical condition and emotional state for that day, making subtle adjustments to the warm-up plan.

 

Simply put, if he was overly focused on winning, to prevent stiffness, I would extend the jogging time. If he seemed tense, perhaps too focused on competition, I would allocate extra time for stretching to help calm him down.

 

The warm-up plan would be adjusted based on his physical and emotional state so that, no matter the circumstances, he would be in optimal shape before the competition.

 

For Yuzuru, every detail had to be adjusted to the second. As a result, I kept a stopwatch on me throughout his warm-up. If he did more small jumps, the jogging time would be shortened by 30 seconds. If he seemed a bit fatigued, I would add an extra 30 seconds of rest. I used the stopwatch to time everything precisely.

 

However, Yuzuru is very particular about his pre-competition routine. Every time he prepares for a competition, from early in the morning until he enters the rink, it is extremely important to follow the sequence that was decided in advance. If things deviate from this routine, it becomes easy to notice that something feels off compared to usual.

 

Once the warm-up menu is set, it must be followed in the predetermined order and timing. Even the slightest change would greatly upset him.

 

Yuzuru’s exceptional sensitivity allowed him to immediately detect even small variations in the warm-up duration, whether it was jogging or stretching.

 

For example, the jogging time was always set for 1 minute. If it exceeded 20 seconds, Yuzuru would ask, "Sensei, has this been longer than usual?"

 

Taking advantage of the fact that he couldn’t see the stopwatch from a distance, I would show him the watch and say, "No, it’s the same as usual, look." Yuzuru would look confused and say, "It just feels a little strange," but he would continue jogging.

 

In a sense, this was a mutual form of deception between the athlete and the trainer. Yuzuru seemed to vaguely know that I was adjusting the warm-up time to the minute or even to the second. But perhaps because he trusted me, he pretended to be deceived.

 

At one point, I said to him, "Being your trainer means working to the second." And that child laughed.

 

Constantly being alert to every word, movement, and action from Yuzuru was exhausting. But at the same time, it was also incredibly fulfilling, and it made me realize just how valuable and meaningful the work of a trainer truly is.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J2xpouftg

 

Chapter 3.4 - Correcting Deviations of the Torso

 

Spoiler

It is also important to correct any torso deviations caused by injuries, fatigue, or pressure during warm-up. Physical condition, climate, long hours of bus travel, and excessive energy due to stress can immediately cause deviations in the torso. Sometimes, the torso may be perfectly aligned in the morning, but deviations can occur by the afternoon.

 

If such torso deviations are left unchecked, they will gradually worsen. The tension in the shoulders and hips will increase, the body's central axis will shift, and the body's sensitivity will disappear. If this state is maintained, neither jumps nor spins can be performed beautifully, and it may even lead to injury.

 

Even top athletes experience torso deviations when they are in a tense pre-competition state. Moreover, such deviations are very difficult for the athlete to adjust on their own.

 

My task is to correct these deviations during warm-up and then send him to compete.

 

You can easily tell whether someone’s torso is deviated by looking at their running posture. You can also judge by observing whether the pelvis and heels align when standing still. Additionally, standing with the toes on a bamboo stick, while lifting and lowering the heels, can also reveal deviations.

 

When Yuzuru’s torso shows a deviation, I have him do bounding exercises, which are like large jumps over a certain distance. During these jumps, it’s not just about jumping off the front foot; it’s crucial to engage the entire foot. By repeatedly doing this movement, the torso is gradually corrected.

 

Once the torso deviation is corrected, the body's sensitivity is restored. What sets Yuzuru’s jumps apart from other athletes is his rotational speed. After jumping upward, he rotates at an incredible speed, completing the rotation in one smooth motion, and this is closely tied to his body’s sensitivity.

 

That being said, in the warm-ups I witnessed, only a few times was the torso deviation truly corrected.

 

The rare perfect warm-up sessions took place during the 2015 NHK Trophy and the Grand Prix Final, where Yuzuru broke the world record.

 

During these two competitions, when Brian saw Yuzuru’s warm-up condition, he gave a "GOOD!" hand gesture, smiling the whole time. With just that, we understood each other perfectly.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J2xpouftg

 

Chapter 3.5 - Icing as a Recovery Therapy

 

Spoiler

One of my very important tasks as a trainer is to apply ice therapy (icing) to the athletes after a competition.

 

Although ice machines have been set up in recent figure skating rinks, my habit is to use the shaved ice produced by the ice resurfacing machine, which shaves off a thin layer of ice from the rink surface. The shaved ice, about a few millimeters thick, becomes ice shavings (like a sherbet) that can fully cover the feet.

 

Whether or not this method is used can influence the speed of recovery from injuries and fatigue. It's similar to how, in baseball, pitchers ice their elbows after throwing. The principle is the same.

 

The duration of icing varies from person to person, but it is generally recommended to last for 10 to 15 minutes. Exceeding this range could actually damage the healthy tissue.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J2xpouftg

Alt: https://www.tumblr.com/yuzusorbet/630328400852271105/continuing-kikuchi-senseis-book-strongly

 

Chapter 3.6 - Experiencing the World Stage as a Trainer

 

Spoiler

The 2014–15 season after the Sochi Olympics. Yuzuru was unable to get back into proper condition. He missed his first event, the Finlandia Trophy, due to back pain. I had no way of knowing how he was doing in Canada. I only heard about his injury through news reports.

 

Even so, about a week before the Grand Prix Cup of China in Shanghai in November 2014, my phone chimed with a message notification.

 

“Sensei, could you come to the competition in Shanghai?” That was the message I received.

 

I replied, “Didn't you say that the Canadian trainer will accompany you?”

 

Then, after a pause, he messaged again: “Sensei, come to Shanghai and help me with my therapy please...?”

 

I remembered that earlier that season he had said something like: “For domestic competitions, I’d like your help, and for overseas ones, maybe I’ll go with the Canadian trainer. Is that okay?” Maybe he felt a bit guilty. I imagine that before he sent me that first short message—just “Sensei, what should I do?”—he was hesitating for quite a while, probably squeezing Pooh-san’s ears as he worried.

 

I replied, “Got it. I’ll come,” cancelled my schedule for the following week, and headed to Shanghai.

 

When I touched Yuzuru’s legs again after a long time, I could feel his progress. At the same time, I also felt a small sense of relief of being able to care for him again.

 

Then came the NHK Trophy in December 2014. Yuzuru entered the competition in a far from ideal state. He only scored 78.01 in the short program—an unusually low score for him in recent years—and ended up placing fourth. He barely qualified for the Grand Prix Final in Barcelona, which is only for top-ranked skaters from the Grand Prix series, but his condition hadn’t recovered at all.

 

Right after the NHK Trophy, Yuzuru came to the hotel room in Osaka where I was staying and said, “Sensei, could you come to the Final too?”

 

“Huh? I thought we agreed that for the European competition, the other (Canadian) sensei would go?” I responded a bit playfully.

 

“But... Sensei...” he looked at me with pleading eyes.

 

“Well, guess there’s no helping it. Let’s go see Sagrada Familia in Spain, shall we?” And just like that, I was called back to be Yuzuru’s personal trainer.

 

From then on, I supported Yuzuru at both domestic and international competitions. Well, I suppose that for him, maybe it was just because we’ve known each other for so long, calling “Sensei, Sensei” just came naturally. But for me, it became a major event that happened in my life.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J2GxNnFWQ

Alt: https://www.tumblr.com/yuzusorbet/630328400852271105/continuing-kikuchi-senseis-book-strongly

 

Chapter 3.7 - The PyeongChang Olympic Season Begins

 

Spoiler

The 2017–18 season was also an Olympic season. In the first event, the Autumn Classic, Yuzuru set a new record of 112.72 points in the short program, surpassing his own previous world record. With growing media expectations for a second consecutive Olympic gold, it seemed like the perfect start on the road to the PyeongChang Olympics…

 

However, when I saw Yuzuru again after the Autumn Classic, I immediately noticed that his physical condition wasn’t ideal, even as he was pushing hard in training to prepare for the Grand Prix Rostelecom Cup in Russia.

 

That "less than ideal" state reflected the immense pressure of going for back-to-back Olympic golds. He had pushed himself intensely over the summer, and it had taken a toll on his body. The weight of "I have to win" likely placed a great burden on his legs. Structuring a program layout that included multiple quadruple jumps must have been incredibly demanding on his ankles.

 

If he had been able to maintain the same level as he did during the 2015–16 NHK Trophy and Grand Prix Final—where he broke world records—I believe winning in PyeongChang wouldn’t have been such a challenge. In fact, I heard the coach even told him, “You don’t have to push yourself that far.”

 

But Yuzuru is the kind of person who insists on pushing himself to the limit. “If I don’t try, then I’m not myself.” He kept training, always seeking to improve. Even if we told him, “That’s enough!” he would just keep skating.

 

He never once complained about the pressure of defending his Olympic title. You couldn’t even see it on his face. But when I touched his legs during treatment, I could tell just how harshly he’d been training.

 

At the same time, I started to feel uneasy about how hard he was pushing himself.

 

Unfortunately, my concerns became reality during official practice for the NHK Trophy held in Osaka in November 2017. While attempting a quadruple Lutz, he fell and injured the ligaments in his right ankle.

 

Just by watching his jumps that day, you could tell something was off—he was taking off tilted and then rotating. The angle of his ankle as he entered the jump was in terrible condition. It was nothing like his usual jumps, which launch straight up and rotate smoothly.

 

“This is strange,” I thought as I watched from the rinkside. And then he lost his balance and fell while doing the 4Lz jump, one of the three quadruple jumps.

 

After he got injured, the two of us still joked around and tried to keep things light. If we didn’t ease the atmosphere a bit, Yuzuru would’ve been just too pitiful. From the moment he fell, I knew it was a serious injury. In the past, his sprains were just single twists—something I could treat with physical therapy. But this time, it was two sprains in a row.

 

As a result, he withdrew from the NHK Trophy. His treatment was left in the hands of his Canadian trainer and doctors, and I returned to Sendai.

 

Recovery from the injured right ankle took a long time. He missed both the Japanese National Championships and the Four Continents Championships, staying in Toronto to heal and prepare for the PyeongChang Olympics.

 

But I couldn’t calm down. I still only heard about Yuzuru’s condition through news reports.

 

It was about a month and a half before the PyeongChang Olympics. Just like four years earlier before the Sochi Olympics, Yuzuru’s father came to our clinic again, holding the sizing chart for the official Japanese team uniform and jackets.

 

“How’s Yuzuru doing now?” I asked. His father just smiled and nodded like he always did.

 

Still, one thing was certain: Yuzuru would be competing at the PyeongChang Olympics. And what I had to do—what I was fully prepared for—was to make sure that, no matter the circumstances, Yuzuru could step onto the ice in his absolute best condition.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/detail/4506766974554883

Alt: https://www.tumblr.com/yuzusorbet/630328400852271105/continuing-kikuchi-senseis-book-strongly

 

Chapter 3.8 - Carefully One by One

 

Spoiler

The free skate at the PyeongChang Olympics began earlier than any of his previous competitions, with pre-competition training starting at 8:25 in the morning. Unlike during the Sochi Olympics, I no longer tried to act tough or overly competitive. Instead, I approached it with calm and composure.

 

That mindset was also influenced by how mentally stable Yuzuru was at the time.

 

That morning, when I taped his legs, it was a success on the first try.

 

Yuzuru didn’t say anything. Of course, his legs weren’t in perfect condition. But my job was to make sure the sensation Yuzuru wanted could reach all the way to his toes, and I was confident that I had accomplished that.

 

There were no issues during the warm-up either.

 

What supported the elegance of Yuzuru’s performance was his trained torso and finely tuned sense of control. What enabled his spectacular jumps and spins was his upright posture and the ability to detect even the slightest deviation. These were essential for creating fluid, beautiful movement.

 

That’s exactly why Yuzuru placed so much importance on strengthening his torso, and why he was always vigilant for any imbalance or misalignment in his core.

 

About a year before the PyeongChang Olympics, I began including exercises in his warm-up routine specifically designed to increase awareness of the torso.

 

A clip of Yuzuru rolling back and forth while sitting on a cylindrical object with wheels was uploaded to a video site—that was one of those core training exercises.

 

People watching the video might have wondered, “What is he playing?”

 

The cylindrical seat was a custom-made device fitted with wheels used in wheelchair basketball. It’s a piece of training equipment that won’t function properly unless the user actively engages core muscles such as the transverse abdominis (which wraps around the abdomen) and the erector spinae (which supports the spine).

 

It’s well known that balance balls are effective for training the core. However, to build the kind of core strength necessary for the smooth, graceful movements in figure skating, a balance ball alone isn’t enough.

 

A quadruple jump isn’t simply a leap straight up over the head—it also involves moving laterally, covering a distance of about 3 to 4 meters while rotating.

 

That’s why this cylindrical chair was developed, to help prevent the torso from shifting when moving forward, backward, or side to side.

 

Usually, I’d say, “Next, use the bucket,” and Yuzuru would go sit on the chair and move backwards like drawing the figure of eight (ハ - number eight in kanji). I remember during the short program, he joked with me, “Sensei, I’ve gotten better at this, haven’t I?”

 

Even so, when it came to the free skate, he didn’t wait for my cue. He quietly sat on the chair and began tracing figure-eights on his own.

 

And during the time he was using that chair for training, everything he did was almost exactly as I had envisioned in my mind. In other words, during the free skate warm-up, Yuzuru already knew perfectly well what was necessary for him and what he needed to do.

 

As he often says, “When I’m focused, I know exactly what I need to do.”

 

As always, the final part of the warm-up involved him wearing his sneakers and jumping straight up on land while attempting to rotate. By doing that, he could tell if the axis of his body was misaligned.

 

At that moment, I was struck once again with the realization—“This kid is amazing”—and I felt goosebumps all over.

 

In that kind of high-stress environment, most would crumble under the pressure countless times.

 

And yet, he had spent the last four years pushing himself to the limit, constantly honing his skills, relentlessly demanding more of his body… all for this single moment.

 

He had adjusted himself to a state of perfection. All I could do was tell Yuzuru, as he headed toward the center of the rink to begin his free skate, “You’ll be fine. Just do carefully one by one.”

Though, whether he actually heard me say it or not, I’m not so sure.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J2ZG86uTM

Alt: https://www.tumblr.com/yuzusorbet/631130715793342464/continuing-kikuchi-senseis-book-strongly

 

Chapter 4.1 - Pain as a Source of Strength

 

Spoiler

Everyone admires Yuzuru Hanyu's mental strength after his consecutive Olympic victories.

 

However, I don’t quite see it that way. I’ve known him since he was a child, and I’ve been there through his injuries. Perhaps it’s because I understand the level of effort he puts into training behind the scenes that I believe Yuzuru’s strength doesn’t so much come from his mental fortitude, but rather from his resistance to pain. His attitude toward pain is also different from other athletes.

 

Most of Yuzuru’s pain comes from injuries sustained during training or competitions. When anyone gets injured, they typically become dejected. If it’s a serious injury, it can lead to feelings of despair.

 

But when Yuzuru accepts that he is injured, he immediately bounces back and moves forward. Even if he is in pain, he continues to push ahead.

 

Indeed, in figure skating, which involves jumping while wearing heavy ice skates, injury is often inevitable. Sprained ankles are common, and perhaps there are times when he feels frustrated or dejected after repeated injuries.

 

However, Yuzuru never regrets or dwells on his injuries. He doesn’t make excuses or blame others. Because of this mindset, he is able to focus on what he can do in the present moment. Instead of overthinking, he adopts a mentality of “this is just something I can’t avoid,” which helps him shift his mindset.

 

Furthermore, he even views pain as “something necessary for his growth,” seeing it as a major source of power for his evolution.

 

Another of Yuzuru's remarkable qualities is his ability to recover quickly from injuries. And I think this is related to Yuzuru's ability to control the autonomic nervous system very well.

 

The autonomic nervous system regulates blood flow, respiration, organ movement, and temperature control, and is made up of the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is like the accelerator of a car, often called the "fight-or-flight" system. When the sympathetic nervous system is active, both the body and mind become alert, blood vessels constrict, and blood pressure rises. The parasympathetic nervous system, on the other hand, is like the brake pedal. When the parasympathetic nervous system is dominant, the body enters a relaxed state, blood vessels expand, and blood pressure decreases, leading to a calmer state of mind.

 

The sympathetic and parasympathetic nervous systems function like a seesaw. When the sympathetic system is active, the parasympathetic system is less active, and vice versa. Balancing these two systems is key to maintaining optimal performance.

 

If this balance is disrupted, it can lead to muscle dysfunction, poor blood circulation, weakened immunity, and other physical discomforts.

 

To recover from injuries quickly, it’s essential to maintain good blood circulation. Blood carries oxygen and nutrients to various tissues and cells in the body. By promoting blood flow, the blood can reach every part of the body, and naturally, the injured areas will receive fresh blood while waste products are expelled, speeding up metabolism. Maintaining a balance between the sympathetic and parasympathetic nervous systems is crucial for healthy blood circulation. Many of Yuzuru’s actions offer clues to how he manages this balance.

 

For instance, his approach to stress. Injuries and pain become significant stressors for him. On top of that, he is always determined to perform flawlessly and break world records. He wants to meet the expectations of fans who long for a perfect victory. With such a serious personality, it would be easy to assume that he carries a lot of pressure.

 

However, in his daily life, Yuzuru seems to enjoy that very pressure. He never avoids stress and always faces it head-on.

 

In fact, stress can disrupt the balance of the autonomic nervous system and impair blood circulation. But when he faces stress, Yuzuru skillfully manages it, ensuring that the balance of his autonomic nervous system remains intact.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J38X1srzH

Alt: https://www.tumblr.com/yuzusorbet/631130715793342464/continuing-kikuchi-senseis-book-strongly

 

Chapter 4.2 - Adjusting Mindset by Speaking Dreams Aloud

 

Spoiler

"I want to become a legend" — Yuzuru Hanyu said this when he dominated the world at the junior level. Making such a declaration could easily be dismissed as "boasting," but speaking such a grand dream aloud is actually very effective in regulating the autonomic nervous system.

 

Yuzuru has always kept his dreams close to his lips. Back when he was in fourth grade, he told me, "If I go to the Olympics, you have to come with me as my trainer!" After the Great East Japan Earthquake, he also declared to the media, "I will win a gold medal at the Olympics."

 

For Yuzuru, it seems that he’s accustomed to pushing himself to the limit by stating his dreams in front of others. Perhaps by speaking them aloud, he ensures that he won’t forget them and keeps them anchored in his heart. Yuzuru once said, "If you don’t say anything, you probably won’t do anything. If you can make yourself take responsibility for what you’ve said, that’s also a good thing."

 

Turning your goals and dreams into words allows you to live with that awareness in everyday life. Dreaming of becoming the ideal version of yourself motivates you to stay positive, which in turn keeps the autonomic nervous system in balance.

 

Moreover, since he was young, Yuzuru has written down the key points he noticed in skating techniques and training in a notebook. In those "secret notes," he not only recorded his training topics but also his goals and dreams.

 

By writing down the path you need to take and your objectives in a notebook, you can objectively reflect on yourself. Looking at yourself from an external perspective can clear up confusion in your mind. Through writing, you can also identify what you need to do to achieve those dreams and goals.

 

From there, it’s just about effort. Every day is just about repeating and accumulating. Once you’ve determined your dreams and goals, it’s clear what you need to do. Understanding what you need to do also reduces the confusion in your heart. Yuzuru often says, "I want to become stronger," and he is always thinking about what he should do to achieve that and practices it every day.

 

Some people say Yuzuru is a genius. But to be honest, he is a genius who knows how to work hard. Even further, he is a genius who can keep working hard consistently.

 

If you’re feeling troubled or anxious, try speaking out your goals, objectives, and future dreams, or write them down in a notebook. Surprisingly, just doing this can help calm your mind.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J38X1srzH

Alt: https://www.tumblr.com/yuzusorbet/631130715793342464/continuing-kikuchi-senseis-book-strongly

 

Chapter 4.3 - A Smile Brings Calm to the Mind

 

Spoiler

Yuzuru is very easygoing and approachable, with an incredible ability to charm those around him. This is probably because he expresses his feelings to everyone. Especially when he asks for something with a warm smile, all you can think is, "I can't say no, I'll just do it."

 

Simply smiling allows the parasympathetic nervous system to take over, making the mindset more positive.

 

Yuzuru is often smiling. When he's in a good state, he even smiles frequently during training.

 

When it comes to competitions, it's natural for anyone to feel nervous. Especially when performing in front of so many people, it's strange not to feel nervous. It’s probably because of being in that state that Yuzuru tries to regulate his mood by naturally smiling.

 

By the way, the unity within "Team Yuzuru" and their support for Yuzuru to achieve his dreams is, I believe, deeply connected to his smile. "Team Yuzuru" consists of his coaches, choreographers, federation staff, nutritionists, and other supporters—everyone who helps Yuzuru. For now, I too am part of that team.

 

Working with "Team Yuzuru" has been very comfortable for me, mainly because the atmosphere is wonderful. Every member is considerate and never says "I want this, I want that." Of course, what’s most important is Yuzuru’s well-being, but everyone cares about the other members as well. During the PyeongChang Olympics, when I wasn’t feeling very well, the team members asked, "Sensei, have you been eating well?" "Are you running a fever?" They showed genuine concern.

 

I believe that the success of "Team Yuzuru" is due, in large part, to Yuzuru's smile.

 

A smile not only helps to regulate one’s own autonomic nervous system but also helps to ease the tension of those around and bring a calm mindset to everyone.

 

Furthermore, although Yuzuru's expression is often serious before a performance due to nerves, after the performance, he relaxes, and a smile appears on his face. It's a completely different look.

 

It’s likely that after the performance, when he bows to the audience and says "Thank you," bathed in the Pooh Shower, it allows Yuzuru’s sympathetic nervous system, which was dominant in the fight-or-flight mode, to relax. Meanwhile, the parasympathetic nervous system, which governs relaxation, begins to take effect. Yuzuru's smile probably serves as the switch for this On/Off mode transition.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J3irjgf8Z

Alt: https://www.tumblr.com/yuzusorbet/631130715793342464/continuing-kikuchi-senseis-book-strongly

 

Chapter 4.4 - Feelings of Gratitude Calm the Mind

 

Spoiler

"Before a competition, I always make sure to tidy up my hotel room," Yuzuru once said at a press conference.

 

Indeed, whenever I visit his room during overseas competitions, it’s always neat and tidy, which I really admire. His luggage is always well-organized, and he makes sure to straighten his bed before leaving his room.

 

It’s said that simply tidying up one’s surroundings can help regulate the autonomic nervous system. Those who are good at organizing their space are also good at regulating their mindset.

 

I believe there are many such actions, done naturally by Yuzuru, that actually help regulate his mental state.

 

For instance, listening to music he enjoys before a competition; not easily changing his warm-up routine, sticking to his habits; speaking slowly when giving interviews or talking in front of others.

 

These actions all contain clues about how Yuzuru manages his mindset.

 

He’s very aware that he’s skating with the support of many people, and he never forgets to express gratitude.

 

Even after achieving such great accomplishments, he never treats others with arrogance. After every treatment, he always says, "Thank you." He naturally says "thank you" to his parents and staff as well.

 

He thanks the ice rink, and even when leaving the warm-up area, he bows his head in thanks to that space. He expresses gratitude to his fans, his skates, his legs... He holds a grateful heart for all of these, and says "thank you" out loud.

 

Simply saying "thank you" triggers the release of a neurotransmitter called dopamine in the brain. Dopamine is known as the "happiness hormone" and the "hormone that creates the will to live." When dopamine is released in large amounts, it not only boosts one’s positive energy but also enhances the effectiveness of the parasympathetic nervous system.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J3irjgf8Z

Alt: https://www.tumblr.com/yuzusorbet/631600459693555712/continuing-kikuchi-senseis-book-strongly

 

Chapter 4.5 - Words That Help Enter the Right Mental State

 

Spoiler

"You’ll be fine. Just do carefully one by one!" I told Yuzuru before he took to the ice for the free skate at the Pyeongchang Olympics.

 

"Have confidence, you can do it!" I said to him the day before the short program.

 

In fact, "Carefully one by one!" (一つ一つ丁寧に!) and "Have confidence!" (自信を持って!) are Yuzuru's catchphrases.

 

The 2015-16 Grand Prix NHK Trophy was the first competition where Yuzuru faced Boyang Jin, who had just moved up from the junior ranks. Yuzuru entered a highly tense state.

 

It was in this tense moment that he approached the free skate. "Don't worry, just do carefully one by one, go!" Yuzuru muttered to himself as he rushed onto the ice.

 

Since then, before his performances, he often tells himself, "Carefully one by one!" And "Have confidence!" isn’t just something he says before competitions, but is also something he regularly tells himself during practice.

 

"Carefully one by one!" and "Have confidence!" are motivational words Yuzuru uses to encourage himself. Saying these words helps him switch his mindset and focus on delivering his performance.

 

When I said these words to him before his official competition in Pyeongchang, I hoped they would give him some room to approach the event with ease. That’s why I said them both before the short program and free skate in Pyeongchang. Having words that inspire him is definitely one of Yuzuru's strengths.

 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/1746783312/J3irjgf8Z

Alt: https://www.tumblr.com/yuzusorbet/631600459693555712/continuing-kikuchi-senseis-book-strongly

 

Chapter 4.7 - Easing Pre-Competition Nerves

 

(t/n: Chapter 4.6 is not related to Yuzu, hence not translated)

 

Spoiler

Perhaps because figure skating demands a high level of expressiveness, Yuzuru is very good at conveying emotions like joy, anger, sadness, and happiness through his facial expressions. It might be for this reason that his expressions are always so rich and varied. Frequently using his facial muscles can have a relaxing effect. Though I’m not sure if he’s aware of this, his expressions are always colorful.

 

If an athlete whom I am taking care of shows signs of worry or anxiety in their expressions, I’ll have them do forced eye exercises.

 

This involves wrapping a thin string around the back of the head and over the ears. The string crosses about 25-30 cm in front of the eyes, and at the end of the string, I attach a small weight about 3 cm in size. Initially, the athlete is instructed to focus on the stationary weight while moving their head from side to side. Then, the weight is moved from side to side, and the athlete must follow it with their eyes while synchronizing the movement of their head. Finally, the athlete is instructed to keep their head still while following the moving weight with only their eyes.

 

This exercise serves as a warm-up before the “six-minute exercise.”

 

Those watching may think we’re doing something very strange, but this kind of training can help relax a tense brain. If the wrong methods are used and the brain becomes overly relaxed in a tense state, it can lead to a lack of focus, preventing the athlete from performing at their full potential.

 

The eye movement exercises work like a single line of tension that helps to release the strain.

 

Throughout my time as Yuzuru's trainer, dealing with his pre-competition nervousness has always been a challenging task. Although I’ve put a lot of effort into finding ways to regulate his tension to an optimal level, Yuzuru once said, “I really enjoy fighting against my body when it becomes stiff from nerves.” A rather difficult situation, isn't it?

 

 

https://www.businessinsider.com/yuzuru-hanyu-figure-skating-winter-olympics-baffling-warmup-2018-2 

[yuzurujenn]

*machine translation, inaccuracies exist*

 

Source: https://weibo.com/ttarticle/p/show?id=2309404508055734714456

Alt: https://www.tumblr.com/yuzusorbet/632294503364132864/continuing-kikuchi-senseis-book-strongly

 

 

(t/n: Chapter 5: Listening to the Body -This chapter can perhaps be seen as a reflection on the inner journey of Kikuchi himself. Kikuchi-san once encountered a teacher who gave him wholehearted support and treated him with sincere care, a person whose profound influence changed the course of his life. In turn, he extended that same sincerity and passion to the patients he treated and the athletes he guided. It’s not just about fulfilling one’s duty. It’s about “no matter what, I want to do something for this person.” In the end, it all comes down to the bonds between people. And maybe that’s what makes this journey so moving—the complete trust and unwavering support between two individuals. This chapter doesn’t mention Hanyu much, hence only related excerpts have been translated https://weibo.com/1746783312/J3nz7hmkJ)

 

 

Chapter 5.1 - If They Lose, It’s the Trainer’s Responsibility

 

Spoiler

Whether Yuzuru received the People’s Honor Award or became an Olympic gold medalist, to me, he has always just been Yuzuru. That hasn’t changed since the day I first met him at age eight. Because he trains with such passionate intensity, I’ve simply wanted to help him in any way I can. I just want to support those kids who train their hearts out—help them perform to their full potential in competition.

 

<summarised> Since 5 years ago, I have been the trainer for a unicycle club in Iwate prefecture.  A unicycle competition team is made up of 10 female middle school and high school students and they do spins and other well-coordinated movements with music.  I accompany them for competitions like the Japan National Unicycling Competition.

 

It doesn’t matter if it’s the Olympics, a national championship, or a regional meet. Whatever the level, I only want to support the kids who’ve been working hard every single day. Everyone hopes their athletes can enter competition in the best condition possible and show what they’re truly capable of. These kids really do train so hard. It’s heartbreaking if they can’t show that on the ice. That’s all I think about.

 

As a trainer, my philosophy is: “If the athlete performs well, that’s thanks to their effort. But if they lose, that’s on me.”

Right before Yuzuru takes the ice, I tell him: “If you win, it’s because of your hard work. If you lose, it’s my fault. Go out there and give it everything you’ve got.”

 

And not only to Yuzuru.  To the girls who go for unicycle competitions, I say the same thing.