Mental Toughness in Sports

MENTAL TOUGHNESS

LOEHR

Mental Toughness Training for Sports.

0: Introduction

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Introduction The Ultimate Challenge Insecurities Doubts Inadequacies Fears

Mental Strength = Acquired Mental Skills:  Concentration  Controlling Attitude  Managing Pressure  Thinking Right  Controlling Energy  Staying Motivated  Visualizing. AET  Meeting ultimate challenge & building mental strength  Excellence + Joy + Fulfillment + Struggle  Step by step procedure … for understanding and controlling the critical mind-body connection.  Shorten the Mental Toughness process

A Personal Journey In the Past ….

Now …

I feel Obligation I feel Expectation I feel Commitment I feel Fear

I look forward I feel like a kid I am excited I feel lucky to have a chance to do what I am doing

I was too busy trying to perform well to enjoy myself I was too busy trying not to look stupid During performance, I always got caught up with what it was going to be I hated losing I was playing “not to lose”

My focus now is in the MOMENT  I savor the moment  Every moment is of every performance …  is something to be fully experienced and enjoyed  I take each moment for what it is

When I lose this moment I think about winning and losing I think about what I should have done or not done All the negatives come charging back.

When I do this (savor the moment),  I experience = calm, strength & energy  I feel more positive  I feel more in control  Things start to flow automatically  No tension  No anxiety  No fear  I am right here and now  I am loving every minute of it  I just do

I try to get psyched I try to concentrate I try to perform well My mind and body does not click. I am fighting myself I’m fighting against the current

I just do:  I’ve got excess energy  I’m mentally on target  My mind and my body seem to click  I’m no longer fighting myself  I’m flowing with the current

Mental Toughness Training for Sports.

0: Introduction

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In the Past ….

Now …

I kept getting in the way  I was determined to succeed  I wanted to win at all cost  I wanted to prove to myself and everyone I could do it

I don’t get in the way as much anymore.

My motto:  try harder  be stronger Problem:  I tried too hard  I was forcing it

Key  Try softer  Be calmer

These makes a situation worse:  Trying to play better  Trying not to get angry  Trying to concentrate  Trying not to be nervous Trying Harder ≠ giving 100% effort

Giving 100% effort

I worry about the guy on the other side

I worry about me, not him !  He is easy  I am my own toughest opponent.

Keeping the feelings (pumped up, positive, confident, invincible) is a problem … Something wold happen (even something little), and suddenly the feeling would be gone. So I try harder, but feeling never came back.

Savoring the Moment …. 2 benefits:  It brings me back to what I am doing  makes it fun again  It is easier to keep that feeling (pumped up, positive, confident, invincible), and when I lose it, I can get them back the same way. When I lose these feelings, I act “as if” I had them …. And they come back!

I thought: that those feelings come only when I play well.

Truth: I play well because I have those feelings When I feel right, I perform right (When I don’t feel right, I don’t perform right, no matter how hard I try) These right feelings come  when I live in every moment  when I love and savor every moment  when I am in the NOW

Mental Toughness Training for Sports.

1. Mental Toughness

Mental Toughness No One Ever Told Me I was overwhelmed by  frustration,  anger,  self-doubt I fought myself every inch of the way During competition, my inner world was frantic mix of  Panic  Rage Panic … tied up with fears:  Fear of looking bad  Fear of losing to someone I shouldn’t  Fear of choking  Fear of winning Rage … reflect  Frustration (with myself)  Disappointment (with myself) (These Negative) Emotions would build inside me. The results:  mistake after mistake  Failure after failure. The solution I know:  Try harder Physiology  Muscle tight  Brain fast and frantic

What is important during competition  Relaxation  Calmness  Quiet

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Mental Toughness Training for Sports.

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1. Mental Toughness

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Mental Toughness and Consistency Feel out of control  I feel like I am playing Russian Roulette  I don’t know if I will play poorly and be blown away  I don’t know if I will play well and be spared We rarely play to our full potential. This causes:  Guilt  Self-doubt  Anger  Self-criticism People become casualties of sport (e.g. quit)  Frustration  Mental anguish

Mental Training = Reaching and performing at potential consistently

Consistency = ultimate measure of mental toughness in athlete. = earmark of a champion Consistent Performance requires 2 things (1) Good technique and form (2) Good mental skills Playing well is the result of creating a particular atmosphere within yourself. Players who can consistently create this special atmosphere or climate within themselves perform consistently. MENTAL TOUGHNESS IS LEARNED, NOT INHERITED. Mentally tough competitors have following learned mental skills:  Self-Motivated and Self-Directed  Positive but Realistic  In Control of His Emotions  Calm and Relaxed Under Fire  Highly Energetic and Ready for Action  Determined See next page  Mentally Alert and Focused  Dogged Self-Confidence  Fully Responsible Your INNER STRENGTH makes the ultimate difference.

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Mental Toughness and Consistency (con’t) Learned Mental Skills of Mentally Tough Athlete: Self-Motivated and Self-Directed  Direction comes from within  Does not need to be pushed, shoved or forced  He’s involved because he wants to be. Positive but Realistic  Not a complainer, criticizer, fault finder, destroyer  a builder  Eyes are fixed on success  Eyes are fixed on what can happen  Eyes are fixed on what is possible In Control of His Emotions  There will always be Powerful Triggers of Negative Emotions (e.g. bad refereeing, stupid mistakes, obnoxious opponents, poor playing conditions,  Negative Emotions (anger, frustration, fear) must be controlled, or they will control you Calm and Relaxed Under Fire  Does not avoid pressure  He is challenged by pressure  Being put to the test is not a threat  Being put to the test is a challenge  Being put to the test is opportunity to explore self-potential Highly Energetic and Ready for Action  He is his own igniter  He can ignite himself in spite of fatigue, personal problems, or bad luck  No matter how bad he feels, or how meaningless the situation, he is capable of getting himself pumped up and energized for playing his best Determined  He is relentless in the pursuit of his goals  Setbacks are taken in stride as he inches forward Mentally Alert and Focused  Capable of long and intensive periods of total concentration  Can tune in to what’s important (even under pressure)  Can tune out what is not important (even under pressure) Dogged Self-Confidence  Unshatterable sense of self-confidence  Strong belief in himself and in his ability to perform well  Does not fall victim to other’s self-defeating thoughts and ideas  Not easily intimidated Fully Responsible  Takes full responsibility for his own actions  There are no excuses: either he did or he didn’t  Ultimately, everything begins and ends with him, and he is comfortable with that.  He is aware that his future is in his own hands.

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The Contest Within Yourself You will always be your own toughest opponent The greatest obstacle between you and your goal is YOU! Focusing on winning and losing the external contest too often leads to performance paralysis.

To perform at your best, have one focus: Doing the best that you can

Fears of winning and losing lead to:  Muscle tightness  Excessive anxiety  Poor concentration

Focus on  “doing the very best you can”  “winning the contest with yourself”

How to Win the match with yourself: (1) I gave my best effort every moment. I gave 100% (2) I maintained predominantly positive, healthy and optimistic attitude with myself (3) I accepted full responsibility for me today, for what I did and didn’t do (didn’t blame parents, weather, bad equipment, cheating opponents or anything else). Winning the contest with yourself is hard work – it is the ultimate challenge Key: The conquest of self You will be victorious more consistently when you consistently win the inner contest. The contest of me against myself

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A Formula for Success 4 Step formula for Success: Step 1: Self Discipline

Step 2: Self-Control

Step 3: Self-Confidence

Step 4: Self Realization

Step 1: Self Disciplined  Do whatever you have to do  Make whatever sacrifices are necessary to get the job done, the best you know how  Giving up things you like … in order to achieve a higher goal. Step 2: Self-Control Self-Discipline leads to Self-Control As you discipline yourself, you experience steady increases in self-control,  Control of what you do  Control of what you think  Control of how you react Step 3: Self-Confidence Self-Control leads directly to Self-confidence What Tracks is for Trains (without it, train goes nowhere) Self-Confidence is for Athletes (without it, athlete goes nowhere) Self-confidence = the unshatterable belief in yourself, comes from knowing that you are in control Step 4: Self-Realization Self-Realization = Being the best that you can be = manifestation of your talents and skills as an athlete Self-Realization flows directly from Self-Confidence. Once you believe in yourself and feel good about yourself, you are opening the doors to your full potential.

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The AET Model Summary of AET Model  Mental toughness is learned, not inherited  The ultimate measure of mental toughness is consistency Mental Toughness is Learned, not Inherited Mental Toughness is an acquired skill You either learn to be mentally tough, or you don’t. Process of getting Mental Toughness:  Hard-work  Understanding  Practice The point: if you want to be Mentally Tough, you can !

Consistency Target of AET = increased performance consistency

Mental Toughness Training for Sports.

2. The AET Model

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The AET Model 2.1

Origin of AET

19 The success of AET is due to the fact that it comes from the players and coaches themselves It is not “armchair” theory Performance Consistency is the result of Psychological Consistency Consistency on the outside requires consistency on the inside. The ability to establish and maintain a stable internal climate during competitive play (leads to) competitive success. An Individual’s Performance depends on the success they have in creating and maintaining a particular kind of mental climate within themselves.

To the extent that an athlete was unable to establish this particular mental state, performance suffered.

When athletes are performing well, they invariably are experiencing a highly distinct and specific mental state. The Level of Performance is an accurate reflection of the kind of internal climate existing within the performers themselves. Right Internal Conditions lead to Peak Performance. Playing well or Playing poorly is a natural reflection of the mental state. When the right internal conditions are present, playing toward the upper range of your capabilities occur automatically. Ideal Performance State – an ideal performance climate (internal) There is a connection between this internal state and playing well. The Component Elements of the Ideal Performance State are fundamentally the same for all athletes and across all sports. The Ideal Performance State is most accurately described in terms of specific feeling states experienced by the individual performers. The most important mental skills required in competitive sport are those associated with creating and maintaining the Ideal Performance State during play. Controlling the Ideal Performance State is directly related to the acquisition of a core of essential mental skills. These skills are the direct focus of the AET procedures. Mental Toughness requires a high degree of control over the Ideal Performance State. The more you practice, the better you get. Maintaining the right internal climate when things are going your way is tough enough. The real test of mental skills come when the pressure is on, when the world is against you, and when everything has turned upside down.

Mental Toughness Training for Sports.

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2. The AET Model

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The Ideal Performance State Composite  I felt physically very relaxed, but really energized and pumped up.  I experienced virtually no anxiety or fear, and the whole experience was totally enjoyable.  I experienced a very real sense of calmness and quiet inside, and everything just seemed to flow automatically.  I really didn’t have to think about what I was suppose to do; it just seemed to happen naturally.  Even though I was really hustling, it was all very effortless.  I always seemed to have enough time and energy and rarely felt rushed – almost at times as if I were performing in slow motion.  I felt like I could do almost anything, as if I were in complete control.  I felt confident and positive.  It also seemed very easy to concentrate.  I was totally tuned in to what I was doing.  I was also super-aware – aware of everything but distracted by nothing.  It almost seemed like I knew what was going to happen before it actually did. Critical Understanding 1. Your level of performance is a direct reflection of the way you feel inside. 2. When you feel right, you can perform right. 3. Playing well is a natural consequence of the right kind of internal feelings. 4. Playing as well as you can at the moment occur automatically when the right emotional balance has been established. 5. In the final analysis, mental toughness is the ability to create and maintain the right kind of internal feeling regardless of the circumstances. 6. The most important step you can take to perform to your best is to create a particular climate within yourself and maintain it, no matter what ! Which Comes First? The internal state comes first. When the right internal climate takes form, playing well occurs naturally and spontaneously. The wrong climate is like trying to get a seed to grow in frozen soil.

The right climate helps to bridge a gap, the gap between what you can do as an athlete, and what you actually do.

The climate and the conditions just won’t allow the seed and soil to properly connect.

As soon as the conditions are right – the right combination of temperature, water and so on, - the connection is easily made, and the potential of one with the other can be realized.

Mental Toughness Training for Sports.

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2. The AET Model

The Ideal Performance State (con’t)

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A Closer Look at the IPS 12 aspects of ideal climate: Aspects Feelings Physically When you feel relaxed and loose relaxed Mentally Calm When you feel a sense of calmness and quiet inside Low Anxiety When you feel no anxiety or nervousness Energized When you feel charged with high energy Optimistic When you feel optimistic and positive Enjoyment When you feel a genuine sense of fun and enjoyment in your play. Effortless When your performance feels effortless Automatic When you feel automatic and spontaneous in your play Alert When you feel mentally alert Mentally When you feel mentally focused and tuned in Focused Self-confident When you feel highly self-confident In control When you feel in control of yourself. AET = to help you achieve control over this special mental IPS state. The training procedures and concepts are designed To help you acquire the necessary mental skills That will enable you to  Identify your IPS  Trigger your IPS  Maintain your IPS Regardless of the circumstances of play. 1

Physically Relaxed Athletes perform best when:  they’re feeling loose  they are experiencing no nervous muscle tension

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Mentally Calm When Athletes are performing well,  They experience a sense of calm and quiet inside.  They experience things going in slow motion.  “Everything seemed to slow down, and I had all the time in the world to make my move”

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Low Anxiety Athletes perform best when:  They feel no anxiety whatsoever

Athletes do not perform well when:  Muscles feel moderately of slightly tight

Athlete do not perform well when Mental State is  fast  accelerated  racy

Athlete do not perform well when they feel:  nervous (even a little)  anxious (even a little)

No one performs well under pressure. To be a good performer, you must be able to take tough and difficult situations and make them PRESSURE FREE. Their greatness is in their learned ability to take the pressure off.

Mental Toughness Training for Sports.

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2. The AET Model

The Ideal Performance State (con’t)

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A Closer Look at the IPS (con’t) 4

Athletes do not perform well when Source of Energy (feelings of):  anxiety  fear  anger  frustration

Energized Athletes perform best when:  They feel pumped with positive energy  You can never get too much positive energy Source of energy = JOY Having right energy source leads to Feelings of:  Enjoyment  Fun  Loving what they are doing. Unique combination = positive energy + profound sense of inner calm!

5 Even slightly negative and pessimistic feelings

Optimistic Feeling positive and optimistic to perform well …

make staying loose, calm and positively energized impossible.

… Makes staying loose, calm and positively energized possible. 6

Fun / Enjoyment Principle: what you can enjoy, you can perform. Principle: if it’s fun, you can perform. You play well because you had fun! (We do not have fun because we play well!) Having fun and enjoying yourself:  is key … to staying relaxed, calm, unanxious, positively energized and optimistic.  Is boundless energy source  Is a highly controllable feeling Learn to:  Love to struggle  Love the battle  Love the confrontation

7 When things don’t go well … try harder! But trying harder leads to:  Physical: Tight muscle  Mental: Fast and frantic mental state

Effortless When things don’t go well … try softer! I give 100% to the task, but I must also:  let go and “let it happen by itself” Playing well is effortless! Playing well occurs when: We give 100% to the task of letting it happen by itself. Learn to  try softer  try easier When we play well, time seems to slow … and it all becomes easy.

Mental Toughness Training for Sports.

2.2

2. The AET Model

The Ideal Performance State (con’t)

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A Closer Look at the IPS (con’t)

Playing by Thinking Paralysis by Analysis Syndrome

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Automatic Playing by Instinct Let go and play automatically.

Think my way:  into brilliant performance  out of performance problem

Learn to:  Turn on the automatic  Play by instinct (swifter and more precise) 9

Alert When athletes are in IPS, they experience  Extraordinary awareness  Aware of their own bodies  Aware of position of players around them  Who’s likely to do what  Where they are  What they are doing  Ability to anticipate well  To read what is about to happen  To respond intelligently to the present

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Mentally Focused Central to Performing Well:  Focus ones attention to a specific target  Resist being distracted from one’s target

Attentional Control is not possible when:  mind is in turmoil  Mind is not properly energized

(1) Attentional Control comes from = right mixture of calmness + high positive energy. (2) Athletes who perform well … typically are not trying to concentrate.

Athletes who do not perform well: Are trying to concentrate

Concentration occurs naturally … when inner conditions are right. Concentration rarely increases with conscious acts of trying harder. 11

Self-Confident Self-confidence  the feeling that you can do it  the feeling that you can be successful  the feeling that keeps you calm and poised (in midst of turmoil) This feeling of self-confidence can be cultivated and controlled (learned)

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In Control The feeling of “I am in control of me” When athletes are in IPS, they experience  Feeling of inner strength  Feeling of self-control  Feeling of being in control of the situation, rather than the situation controlling you. In competition:  There are a lot of things we cannot control  But we can (in fact) stay in complete control by controlling our emotional response to those events!

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2. The AET Model

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Pressure, Pressure, Pressure Nobody plays well under pressure Skillful competitors play well in pressure situations precisely because they have eliminated the pressure. The fans may be wild, but the players who are doing well are in a completely different place psychologically. Although they were intellectually aware (thought) they were in a tough situation, they didn’t feel the pressure inside (emotion). So, athletes perform best in pressure situations when they are able to successfully maintain their own Ideal Performance State. Why Don’t they Feel The Pressure? Pressure is something you put on yourself. People view:  Playing for fun = easy  Playing competitively = too much hard work.

The only difference … between playing a sports competitively … and playing it for fun … is pressure.

You can structure situations in your thoughts so that it is impossible to play relaxed, calm and positively energized.

The only difference is the difference you make in your head! E.g.:  “One counts, and the other doesn’t”  “My ego is really on the line in competition”  “What will people think if I lose when it counts”

Competition  Hard  Threatening  Frustrating  Unnerving

Competition:  Just as much fun  Fust as pressure free (like social play)

But the game is played exactly the same way in both cases.  Keep score the same  The rules don’t change  Often playing the same people

When this happens, we become a mentally tough competitor. Pressure comes from within, not from without.  In the physical world, there are no concrete, physical forces working on us.  Situations are not nervous or anxious – people are  It’s your interpretation of what is out there … that gets you in trouble!  Once we realize the above, we can start shutting pressure down

Mental Toughness Training for Sports.

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2. The AET Model

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Pressure, Pressure, Pressure (con’t) Disciplined Thinkers Undisciplined Think:  Thinking the wrong thought …  Quickly lead to pressure problems. E.g.  “If I don’t sink this putt, I’ll lose $10,500”  “If I don’t complete this pass, we’ll never make the playoffs.”  “The whole game rests on me – if I don’t hit these two free throws, what will everyone say?”

Mentally tough competitors manage pressure well … Because they have become disciplined thinkers. They recognize a connection between:  What they think, and  How much pressure they experience during play. Changes that occur in the head (thinking) … Will lead to … Changes that occur in the body (action)

Sample Thoughts That Produce Pressure  The pressure is awesome  What if I don’t do well?  What if I blow it now; I’ll never be the same  I’ll never live it down if I lose  If I don’t do it now, I’ll lose everything  My career is on the line  Just think of what I’ll lose if I don’t pull this one out.  I’ll drop from second to tenth if I don’t win this one.

Sample Thoughts That Reduce Pressure  Pressure is something I put on myself.  I’m just going to do the best I can and let the cards fall where they may.  I’m simply going to focus on doing my job the best I know how.  I’m going to have one hell of a lot of fun out there, no matter what.  Even if I’m not the greatest today, It won’t be the end of the world  Winning and losing is for the fans; I simply perform.  I love tough situations; the tougher the situation, the better I perform  I’m going to be OK, no matter what.

Negative words:  What if  I’ll lose  If I don’t  If I blow it

Positive words  I’m simply going to  I simply perform  Do the best I can  Focus on doing my job  One hell of a lot of fun

Mental Toughness Training for Sports.

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2. The AET Model

Pressure, Pressure, Pressure (con’t) Threat v Challenge Fold Under Pressure

Thrive under Pressure

Face adversity. Become  Bitter  Frustrated  Negative  Pessimistic

Face same adversity. Become  Stronger  Mentally tougher  More determined  Play becomes more inspired and enthusiastic

Finds all kinds of reason why he can’t perform  Coach  Management  Salary  Lousy team, etc

In spite of confusion and craziness  Continues to move forward  No gripe about reasons

How does he construct the situation in his head?

How does he construct the situation in his head?

Mentally structured the situation to be = Threat (this mental construct is under our own control)

Mentally structured the situation to be = Challenge (this mental construct is under our own control) This Control … is acquired by structuring our thoughts and ideas in positive constructive directions

If perceive situation as Threat  We will have IPS problems and  IPS will be unrealizable fantasy The more threatening the situation, The more serious the problem. Inevitable Problems:  Problems with muscle tightness  Problems with controlling anxiety  Problems with staying calm  Problems with attentional control

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Mental Toughness Training for Sports.

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2. The AET Model

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Pressure, Pressure, Pressure (con’t) Threat v Challenge (con’t) Physiology of Threat In reality, the situation is NOT Threatening  A third set tie breaker in tennis for $10,000  An overtime free throw for the championship But athlete can perceive the situation as a THREAT (the trigger of THREAT) Threat triggers Flight or Fight response (physiology)  Pounding heart  Rapid breathing  Trembling body  Elevated blood pressure  Heightened fear or anger  Braced and tight muscle  Tunnel vision  Adrenaline pumping Once Threat triggered, impossible to reach IPS !

To serve the ace or to sink the free throw, we need  Calmness  Relaxation  Positive Energy  Self-Control To be successful, we must insulate ourselves against that trigger of THREAT. We can control our internal reactions to changing external events:  We are not helpless victims of our biological instincts  There are no actual physical forces in the world compelling us to react to stress in a particular way. Controlling the trigger means … controlling the way we think … about the situations we face … as competitors. KEY = transform potentially threatening and difficult situations Into exciting self-challenges KEY  Focus on eliminating the pressure  Stop thinking about performing well under pressure  Stop thinking about choking under pressure This skill (of eliminating pressure) separates superstars from the troops. They have:  the ability to take the pressure off.  The ability to transform crisis into opportunity  The ability to turn threat into challenges All that stands between you and that ability …. Is your head !

Mental Toughness Training for Sports.

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2. The AET Model

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Pressure, Pressure, Pressure (con’t) Raging Bull or Possum

You Gotta Love Adversity !

External Situation (Neutral)

Perceived as a THREAT

THREAT= automatically Triggers off unproductive Fight or Flight Response ( 2 Types)

Raging Bull

       

Pounding heart Rapid breathing Trembling body Elevated blood pressure Heightened fear or anger Braced and tight muscle Tunnel vision Adrenaline

Performance = bad

    

Possum Shut down alarm response Play dead inside no lose temper don’t feel anxious stay loose

Adversity:  Nobody is there for you  The weather is so rotten, you can hardly stand up  Sick all week and got no practice  Opponents get all the breaks, and you get none  Everyone has written you off  Your personal falls apart  You are injured and you are not sure if you can or can’t

Adversity triggers feelings of :  Anger  Resentment  Frustration  Nervousness Produce overwhelming FEELINGS of PRESSURE

Performance = miserable Reason: Absence of energy + fire Looks like:  Lazy  Unmotivated  Not playing with heart  Not caring Athlete response  Forceful  angry

In TOP COMPEITTORS, these produce  Feelings of challenge  Feelings of inspiration  Feelings of determination  Feelings of positiveness In Short, you gotta love adversity! The greater the adversity … The more you feel the challenge … The more you fight. Transform adversity and pressure into challenges / inspiration:  Rather than dread playing the other person – love it!  Rather than panicking when it goes against you – get inspired!  Rather than playing timid when door starts to close on you – you summon all the positive forces and charge forward! The Importance of Rituals Rituals can become powerful triggers for creating IPS. Rituals  Help in deepening concentration  Turning on the automatic  Raising intensity  Staying loose, etc

When game goes badly or when we start feeling pressure, we short circuit our rituals  we bounce the balls less  we take fewer deep breaths  we visualize differently  we cut down the time by half

When game goes badly or when we start feeling pressure, we must keep to our rituals  take more than enough time to prepare prior to execution  complete our pre-performance ritual in its entirety Develop rituals!  Rituals that help me feel loose, confident, energized (1,2,3)  Pre-Performance Rituals (1,2,3)

Mental Toughness Training for Sports.

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2. The AET Model

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The Right Energy

Positive v Negative Energy

Negative Energy  Fear  Anxiety  Negativism  Sel-Doubt

Positive Energy  Confidence  Determination  Self-belief  Joy  Momentum  Team Spirit  Positiveness High High Negative Energy

Unpleasant

High Positive Energy B D

A C

Low Negative Energy

Pleasant Low Positive Energy

Low High Nervous Fearful Anxious Angry Frustrated Upset Vengeful Unpleasant

Alert Energetic Lively Stimulated Vigorous Enthused High Team Spirit B D

A C

Bored Disinterested Annoyed Irritated

Pleasant Tired Fatigue Weary Exhausted Out of Gas

Low High rigid inflexible no mental focus

Tight Muscles Accelerated Mental State Tunnel Vision

Unpleasant Inconsistency Unpredictability Distracted easily

NO Fight or Flight Reaction

Relaxed Muscles Calm Mental State Focused Concentrated B D

A C

Low Muscle Tension Variable Calmness Unfocused Poor Concentration

Pleasant Relaxed Muscles Calm Mental State Unfocused Poor Concentration

Attention wanders Distracted easily Effort to focus

Low High Moderate Performance #2 chance good performance Unpleasant

Peak Performance #1 chance good performance B D

A C

Very Poor Performance #4 chance good performance

Pleasant Poor Performance #3 chance good performance

Low

Mental Toughness Training for Sports.

2. The AET Model

2-12

2.4 The Right Energy (con’t) Positive v Negative Energy (con’t) High I really want it I’m not enough I won’t be able to

I really want it I’m Challenged I can do it!

- THREAT Unpleasant

- No Threat B D

A C

I’d rather be doing about anything else. This is boring

Pleasant I want to, but not all that much

- Mild Threat -

- No Threat Low High

High HighNegative NegativeEnergy Energy

High Positive Positive Energy Energy High

Anxiety Fear Anger Frustration

Calmness Strength Power Control

Unpleasant

B D

A C

Pleasant

Low Negative Energy Low Negative Energy

Low Positive Energy Low Positive Energy

No Fun No Energy No Fire No Life

Calmness Pleasantness Lacks Power Lacks Depth

Low High High Negative Energy High Positive Energy Takes time Best Performance = 60% only Takes effort Highly Motivated to do well

Highly Motivated to do well

Perceive Event as = THREAT

Perceive Event as = Challenge

Emotions: Anxiety Fear Anger Frustration Hate Tension Resentment Negativism

Emotions: Calmness Strength Power Control Fun Enjoyment Determination Self-motivation Love what you are doing JOY Optimism Challenge High Team Spirit

Unpleasant

B D

A C

Low Negative Energy

Increase Power Increase Intensity

Low Positive Energy Low

Pleasant

Mental Toughness Training for Sports.

2. The AET Model

2-13

2.4 The Right Energy (con’t) Intensity is Simply High Energy HIGH NEGATIVE INTENSITY

Loss of Calmness Tight Muscles Poor Concentration

Determination Aggressiveness Effort “I’m going for it”

HIGH POSITIVE INTENSITY

High Positive Energy

HIGH INTENSITY (HIGH ENERGY)

High High Negative Energy

Unpleasant

B D

A C

Low Negative Energy

Pleasant Low Intensity (Low Energy)

Low Positive Energy Low

High-Octane Energy Think of Human Body = sophisticated high-performance engine … that need good high-octane fuel to run ! 40/60 Mix (catastrophe ! )

50/50 Mix (borderline)

NEGATIVE ENERGY Low-Octane Fuel

High

High Negative Energy

Unpleasant

POSITIVE ENERGY High-Octane Fuel

A C

Low Negative Energy

Pleasant Low Positive Energy

Low

Level of Performance = High

Poor judgment Tight muscles Early fatigue Poor concentration Loss of control Trick = keep Positive Energy up!

Low-Octane Negative Activators Anger Resentment Anxiety Hate Fear Tension Negativism Threat Frustration

100/0 Mix (best)

High Positive Energy

B D

Level of Performance = Poor

75/25 Mix (so so)

High -Octane Positive Activators Fun Joy Love Determination Optimism Enjoyment Pride Self-Challenge Team Spirit Self-motivation

Mental Toughness Training for Sports.

2. The AET Model

2-14

2.4 The Right Energy (con’t) An Ancient Understanding Universal Life Force  KI (Japanese)  CHI (Chinese)  Soft Energy (Loehr) Negative KI (KI-) Thoughts- Actions- Results-

KI-

Swimmer

Positive KI (KI+)  Thoughts+  Actions+  Results+  Health  Harmony  Fulfillment

Negative Energy Anxiety Anger Hate Fear Negativism Frustration Distrust

Positive Energy Joy Fun Love Challenge Optimism Determination Enjoyment

Ki+

Calm Mental State Good Concentration Relaxed Muscles

Thoughts+

Action-

Fast & Frantic Mental State Poor Concentration Tight Muscles

Results-

Low-Level Performance

High-Level Performance

Results+

Thoughts-

Ski Racer

(Ranch = Life Force Particles)

Actions+

Negative Energy Externals: Wind is bad Course is in poor condition

Positive Energy Externals: Wind bites, snow is blinding

Feelings: Concerned Nervous

Feelings: Loving every minute of it. Feeling Wired Feeling Supercharged

Thoughts: Competition is particularly tough Tired of waiting around “How can anyone perform under these conditions?”

Thoughts: “This is my moment” This is what I was born to do! No matter what, this is the greatest!

Body: Cold

Body: feel tingling sensation up and down neck

Feelings: Feeling short fused (“striking rattlesnake”) Feeling Pressure.

Feelings: Looking forward to today Feeling psyched just to have the chance!

Thoughts: I have no clue how I got here I’m outclassed. I don’t belong here “Just don’t look bad” “Just don’t let anyone down” Today will be done with and I can start sleeping and eating normally again!

Thoughts: For first time, got chance to compete with 5 top state swimmers Got opportunity to swim against John Taylor! “What a great opportunity!” Body: Objectively speaking, not as good as others, but this does not phase me out.

Mental Toughness Training for Sports.

Football

How to Deal with Prior Loss

Baseball How to Deal with Jerks

Basketball

Team Spirit

2. The AET Model

2-15

Negative Energy Externals: Humiliated by other team last time. Made your team looked really bad

Positive Energy Externals: Humiliated by other team last time. Made your team looked really bad

Feelings: Angry (at prior loss) Personal vendetta (tomorrow’s game) Detest several of those other players

Feelings: (Last time: allowed self to be hopelessly intimidated) This time, I am going to hold my own.

Thoughts: Committed to getting even (revenge time) They won first game unfairly. They won first game by luck.

Thoughts: This time will be different I have one central focus = “doing my job the best I know how, no matter what!”

Body: Just thinking about it … I get all tied up inside

Body: I am better prepared, I have worked harder I know what I am capable of!

Externals: Slump for 3 months now Pitching and batting lousy

Externals: New coach does not like me

Thoughts: Convinced new coach does not like me “This guy is a real jerk” “He took all the fun out of playing”

Thoughts: Not sure why coach does not like me (pitching style? Personality? What?)

Feelings: Feel defensive Develop strong feelings of resentment Feel strong dislike for coach

Feelings: IPS (Existing Feelings of anger, resentment, upset) Get hold of feelings + Turn situation around Feel determined that this guy is not going to undermine my enthusiasm and desire for the game. Learned a long time ago how important being positive is to my playing well. Convinced: enthusiasm, sprit and hard work will pan things out.

Body: Hard to give best effort …. Because deep inside, we want to make this guy look bad.

Body:

Externals: Did not win State Championship last year Everyone said we have best chance We had the shooters, we had the talents

Externals: Win State Championship last year No one gave us a chance Team did not have height or shooters

Feelings: Players never came together as a team Individuals trying to be stars Everyone jealous of everyone else No one went out of way to help anyone else Someone was always criticizing something Nothing was every right Bench was always quiet, even when close to winning.

Feelings: Feel Momentum building from very first game Feel Team Spirit Feel Invincible Feel Supercharged Feel closeness Everyone was helping each other, building them up, making them feel good inside.

IPS

Mental Toughness Training for Sports.

2. The AET Model

2-16

2.4 The Right Energy (con’t) “Trying Not To” Rarely Works “Trying No to” rarely produces the results you want

Lesson: (1) Decide what you want to feel (2) GO AFTER IT!

High

Focus on Increasing Positive Energy Flow

High Negative Energy Perceive Event as = THREAT

Emotions: Anxiety Fear Anger Frustration Hate Tension Resentment Negativism

Example: Focus on playing smart Confident aggressively “Trying Not To” be Fearful Angry fails Nervous Example Playing Not To Make Mistakes Playing Not to Look Bad

Unpleasant

B D

High Positive Energy Perceive Event as = Challenge Emotions: Calmness Strength Power Control Fun Enjoyment Determination Self-motivation Love what you are doing JOY Optimism Challenge High Team Spirit

A C

Low Negative Energy

Pleasant Low Positive Energy

Low

Mental Toughness Training for Sports.

2. The AET Model

2-17

2.4 The Right Energy (con’t) Momentum as Positive Energy FLow High High Negative Energy

M+

High Positive Energy

MM+

Unpleasant

B D

Low Negative Energy

M-

A C

M-

M+

Pleasant

Low Positive Energy

Low Negative Momentum (M-)

Positive Momentum (M+)

M- = intensifying loss of IPS feelings

M+ = intensifying feeling of IPS positive feelings

M- Experience = Feelings of increasing  Low confidence  Negative thoughts  Negative energy flow  Frantic mental state

M+ Experience = Feelings of increased  confidence  optimism  energy  alertness

M- “we’re stalling” “we’re falling backwards”

M+: “we’re rolling!”

Mental Toughness and Momentum

Flow of Momentum We can LEARN to control this Flow of Momentum. KEY = practice maintaining internal IPS climate KEY = practice maintaining flow of positive energy KI+  Patience  Poise  Wait to get momentum back

Mental Toughness Training for Sports.

2.5

2. The AET Model

2-18

The Right Attitude Attitudes = Thinking Habits Attitudes are the “stuff” of which Champions are made Mentally Tough Competitors are Disciplined Thinkers Attitudes = habits of thoughts These habits of thoughts make or break the competitor Thinking Right Ideal Performance State … leads to our Best Performance IPS …. Linked to flow of positive energy (from before) IPS + flow of positive energy = tied to particular mental attitudes. Right Attitudes  stimulate the flow of positive energy (energizing attitudes) [step-up]  helps control flow of energy in positive direction (controlling [direction] attltudes) Controlling Attitudes (direction) 1. Pressure is something I put on myself 2. Winning will take care of itself; I simply perform 3. Hard work can be fun 4. When I enjoy, I can perform 5. Choking is not a weakness of character 6. I accept full responsibility for myself 7. I simply focus on doing the very best I can at every moment 8. Mistakes simply represent feedback and are a necessary part of learning anything well.

Energizing Attitudes (step-up) 1. I will always give my best effort 2. I take pride in what I represent 3. I am going to thoroughly enjoy myself as I perform 4. Having fun is an important key to playing well 5. My attitude is offensive rather than defensive 6. I strive to be positive and enthusiastic, no matter what 7. I’m willing to pay the price, no matter what 8. I will be successful

Reduce Your Negativism Absolute Rule To achieve your fullest potential as a competitor, Your must reduce your negativism to a minimum. Negativism See how negative the inner voice (i.v.) is? How often am I consumed in negative thinking? Inner Voice + Habit of Negative Thinking  Powerful forces tt block realization of our potential Negativism erodes our INNER STRENGTH!  Undermines our confidence  Undermines our enthusiasm  Undermines our willingness to invest & persist  Undermines our beliefs in ourselves !

Control your Negativism (Programming for Success) To achieve our IPS, we must Control our Negativism (3-steps) Step 1: Listen to what you are saying and thinking Become aware of thinking and inner voice Be sensitive to any negativism Start blowing whistle on yourself as soon as any negative input is generated. Step 2: As soon as become aware of any negativism, shout STOP (i.v.) You’ll be amazed that it actually stops !

Negativism = programming for failure. Negativism = very very harmful!

Step 3: Replace the negative talk (or negative thought) with something positive and constructive.

What goes on in mind is reflected in body! Negativism is Controllable! Start taking charge!

Mental Toughness Training for Sports.

2.5

2. The AET Model

The Right Attitude (con’t)

2-19

The Attitudes of Success

Attitudes towards Winning and Losing eliminate most of the energy stemming from negative activators such as Anxiety Tension Fear Most Anxiety Tension Fear stems from concerns about - Losing - Winning - Looking bad - Playing Poorly. As such, athlete must look for other sources of energy (energizing attitudes):  Attitude of having Fun  Attitude of Self-Challenge Wrong Attitude Towards Winning  

Winning is everything I must win at all cost

 

I have value only if I win I can’t tolerate the thought of losing

  

I am useless if I lose Winning is good and Losing is bad I am strong if I win and weak if I lose



I am a success if I win and a failure if I lose.

My #1 effort ≠ winning

*

Impact on IPS This attitudes are triggers of negative energy ! This energy is extremely difficult to control. Wrong attitudes to winning leads to:  Over-arousal  Negative performances  High levels of fear  No relaxation  No mental calmness

Impact on IPS With proper attitude towards fun, athletes report that they: - Stay relaxed - Experience no anxiety - Remain calm, alert energized Having fun is a powerful source of positive energy The more fun they have, the more energy they have. “I love what I’m doing – its great!”

Right Attitude toward Winning and Losing (Attitude of Self-Challenge) Winning is important goal for me Obsession with winning is self-defeating

*

* = The statements I feel sensitive about

Attitude towards Fun and Enjoyment What I can enjoy, can perform Having fun makes playing well possible (not vice versa!) Ability to enjoy myself in competition = fundamentally important Make having fun a high priority during play,  I can enjoy and have fun no matter how difficult the situation may be.

My #1 effort , my focus, my goal = performing to the very best of my ability at any moment = doing the best at the moment

*

Winning will take care of myself. I simply perform. Reality: I am performing against myself, not someone else. I will always be my own toughest opponent. Winning the contest with myself and my external world becomes possible when I learn to establish the right internal conditions. Impact on IPS Provides a non-interfering target for the athlete, target of “doing the best he can” - Lowers of tension and anxiety - Helps produce mental calmness (important to performance) - Help improves athlete’s concentration and focusing efforts - Reduces tension and anxiety levels during play. Note: Winning is, in fact, everything! But fact: an athlete that is preoccupied (obsessed) with winning … will show deterioration of performance. Better performance comes when: - Focus on performing to your best - Proceed to establish and maintain right internal conditions (- reduce focus on winning).

Mental Toughness Training for Sports.

2.5

2. The AET Model

The Right Attitude (con’t)

Attitudes Towards Mistakes

Wrong Attitude Towards Mistakes

Right Attitude Towards Mistakes

  

Mistakes are a necessary part of learning anything well. Mistakes are inevitable part of participation. If I don’t make mistakes, I won’t learn. Mistakes simply represent feedback.



Mistakes cannot be tolerated If I’m tough, I’ll never make mistakes If I punish myself for making mistakes, it will prevent me from making those same mistakes in the future. If I don’t get upset with myself, I will just keep right on making inexcusable mistakes. Dumb mistakes makes me furious

 

Winners just don’t make mistakes To be a winner, I must stop making mistakes



I must be perfectly competent and adequate



*

2-20

If I become upset (emotion), I cannot listen or adjust, I am therefore bound to repeat. Right Internal Climate -> minimized mistakes.

*

Impact on IPS Mistakes are inevitable part of participation Attitudes such at the above leads to:  Anger  Self-doubt  Negative attitude.  Over-arousal

Impact on IPS Attitude “Mistakes are necessary part of learning anything well”  Stays calm and relaxed  Stays positive and optimistic  Continues to experience enjoyment in play

Attitude Towards Pressure Wrong Attitude Towards Pressure

Right Attitude Toward Pressure.



I understand that pressure is something I put on myself

I have little or no control over how much pressure I feel.



I’ve never held up under pressure well



Certain people, places and events are threatening to me. That’s just the way I am.



I know I don’t perform well in those situations, but it’s not as if I choose to react that way. It just happens.

Pressure (and any resulting anxiety) comes from the way I choose to see the situation. Whether a situation is seen as a THREAT or an exciting SELFCHALLENGE is within control (my choice) When I see the situation as a THREAT, negative activators come to the surface: Tension, Anxiety, Fear. When the same situation is seen as a SELF-CHALLENGE, positive energy is released, producing opposite reactions The ultimate challenge of handling pressure is the challenge of mentally reconstructing the event or situation so that it is seen as a positive self-challenge rather than as a threat. Transforming crisis into opportunity begins and ends in my head.

Impact on IPS With the above attitudes, an athlete can find himself  vicitimized by pressure situations.  Over-arousal  Threat and Fun … is not compatible.

Impact on IPS Ability to see situation as self-challenge (rather than a threat)  results in high positive energy  Leads to lower anxiety and fear  Lead to mental calmness  Leads to appropriate relaxation  Enhances having fun and remaining optimistic  Challenge and Fun … highly compatible!

Mental Toughness Training for Sports.

2.5

2. The AET Model

2-21

The Right Attitude (con’t)

Attitude Towards Control

Wrong Attitude Towards Control  Winners never “choke” when it counts  Winners don’t fold under pressure  “Choking” is a sign of weakness  “Choking” is a true reflection of character  To “choke” is the worst thing that can happen  If I “choke”, I am not trying hard enough  If I “choke”, I am not giving enough effort.

Right Attitude Towards Control  Choking occurs when I perceive a situation to be a THREAT (thus triggering my fight or flight response).  Choking is nothing more than my failure to maintain the right internal conditions.  Choking is an indication that I am out there trying, taking a risk. That’s the only way I will ever learn to control it.  I understand that finest athlete can “choke” on occasions.  I can and will develop substantial control over choking  I understand I will never be immune to choking  The more I fear choking, the more likely it is I will experience it.  Choking is not a weakness of character  Choking is not a flaw in my personality

   

Most things are caused by events and happenings outside myself Luck of fate determines my future in sports more than anything else. My opponent seems to get all the good breaks, all the good luck. When things go bad, I have little control over them.

Impact on IPS With above wrong attitudes  Athlete often feels helpless as he struggles  “not to choke” during competition.  Pressure situations lead to anxiety and fear  Athlete begins to dislike competition  During competition, Athlete is quickly threatened, loses confidence and generally plays poorly.

Impact on IPS The above right attitude:  Produces poise and control  Learn to control “choke”… by recognizing “choking” is merely failure to maintain one or more critical elements of IPS

Positive Attitudes Wrong Attitudes (Negative and Pessimistic)  I can only be positive when I am doing well, but when I start to make stupid mistakes, it is impossible to play well.  Some athletes are just naturally eventempered and positive.  I’ve always been a little negative, but that’s just me.  I tried being positive, but it doesn’t work  I’ve played really lousy, even though I had a positive attitude.  It will take some time and convincing to get me to believe being positive is really all that necessary.

Right Attitude towards being Positive and Optimistic  Having the correct attitude requires me to make a choice.  I have made the choice to have a positive attitude.  Being positive and optimistic is important to performing well.  Maintaining a positive and enthusiastic attitude is a learned skill, not something that just naturally happens.  I understand that I can eliminate negativism with hard work, practice and dedication.  I recognize that eliminating negative mental habits take time, but I will make time for this learning, and I will be successful.

Impact on IPS Negative attitudes lead to poor performance  No relaxation  No mental calmness  High anxiety  Low energy

Impact on IPS  Positive attitude leads to good performance.  It is good to spend time, effort and energy to learn positive attitudes!

Mental Toughness Training for Sports.

2.5

2. The AET Model

2-22

The Right Attitude (con’t)

Attitude of Excellence.

Wrong Attitudes Toward Excellence  I never get the breaks  Nobody can work that hard  It isn’t really worth it  So what if I give up, we weren’t going to win anyway.

Right Attitude Toward Excellence  I will always strive to give my best effort, regardless of the circumstances.  I am never satisfied with giving less than 100% effort  I have pride in what I represent  I’m not a quitter, and I’m willing to pay the price.  I have set a goal for myself, and I am willing to put forth whatever effort is necessary to accomplish them  I fully understand that success is not waiting for something to happen, it’s making it happen.  My attitude is offensive rather than defensive  I am active rather than reactive. I’m going for it!  My future as an athlete is in my own hands.  What I accomplish and what I fail to accomplish is a result of me.  I accept full responsibility for myself.  My destiny is shaped each day by what I dream, what I think and what I do.  I will be successful

Impact on IPS Without element of  Pride  Determination  Excellence The High Energy and Control Requirements will probably be noticeably deficient over time.

Impact on IPS (1) Very powerful source of positive energy (2) Highly stabilizing control factor over performance. These attitudes continue energizing performance … even though things are going badly. The energy generated from these attitudes …. are the only satisfactory substitute for the energy lost when the athlete stops having fun. These are the attitudes of the true professional, producing an element of control and consistency in performance that cannot be achieved any other way.

Mental Toughness Training for Sports.

2.5

2. The AET Model

The Right

2-23

So How Do You Acquire the Right Attitudes? Attitudes are nothing more than habits of thought Our attitudes (habits of thoughts) are formed principally in response to the ways in which we consistently construe the world in which we live in. If you tend to be a negative and pessimistic thinker, you learned it. Habitually thinking about your world in a negative way leads to the development of very strong and resistant negative attitudes. These negative attitudes can substantially alter our inner climate. Your habit of thought are blocking a particular way of feeling.

How to Acquire the Right Attitudes 1. Constantly repeat the attitudes you want 2. Read everything you can that pertains to the area you want to change 3. Record the attitude you wish to acquire on tape 4. Play it back daily 5. Record that statement along with favorite song 6. Makes signs/posters with key words relating to new attitude (e.g. “I love it!” Place them in strategic places. 7. As soon as find self thinking wrong attitude, say “stop” and replace it with the right one.

Repetitiously Say “I can do that” “I am getting more disciplined!” In face of adversity, say “I love it!” “I love (competition)”



If you frequently feel threatened (in competition). you may more likely think about (competition) in a threatening way.



If you rarely feel fun or enjoyment (in competition), you probably rarely think about (competition) being fun or enjoyable.



If you consistently feel very undisciplined and lazy (as an athlete), you probably rarely think about how disciplined and hard working you could be and eventually would be.



If you consistently feel negative, frustrated and angry in response to mistakes, you probably rarely think about how calm and cool you could be in response to mistakes.



If you’re frequently feeling negative and pessimistic about yourself and your future, you’re probably not thinking challenging, inspirational or positive thoughts.

Key to Changing Attitudes = Repetitiously think of the attitudes you wish to acquire. May not believe them when first start. The daily programming quickly begins to impact your belief systems, and eventually you will witness a very real and obvious change in the way you feel. The true test for determining attitude change is the corresponding feeling change Feeling Change Begin to feel like you really can Begin to feel like you can become disciplined Begin to feel challenged, inspired, and strong as opposed to feeing angry or threatened in tough situations Begin to feel more relaxed and calm in competition

Mental Toughness Training for Sports.

2.5

The Right Attitude (con’t)

2. The AET Model

2-24

How To Think About Problems and Adversity Competition = is nothing but a continuous presentation of problems. Your emotional response to problems will bring you either success or failure as a competitor. If you expect to enter the competitive arena and have everything go smoothly, you’re in for performance trouble. You must learn to control your emotional response to problems. Ways to Think about Problems (that will trigger right energy response and sustain your IPS)           

I choose the way a problem affects me in competition. The right emotional response to a problem is 75% of the solution. Everyone is mentally tough when there are no problems; problems are the true test of my emotional skills. Problems will bring out my greatness – no problems, no greatness. To become a good competitor, I must become a good problem solver. I never lose; I simply ran out of time before I solved the problem. When I think I’ve exhausted all the options to solve a problem, I know I haven’t. To love competition, I’ve got to love solving problems. I’m at my best emotionally when the problems are the worst. I’m getting good at turning problems into opportunities during competition. Give me problems – I need the practice!

Mental Toughness Training for Sports.

2.6

2. The AET Model

The Right Focus Thinking …. Separate from …. Doing We have become masters at living somewhere other than the present in our thoughts. We”re just not accustomed to keeping our thoughts and actions together.

2-25

Thinking …. Merged with …. Doing But isn’t it true that we immediately return to that special focus when the situation suddenly demands our best response? Eg mountain climber @ 2000 foot sheer canyon wall Eg race car driver @ 200 mph Eg karate man breaking blocks.

We fail to be MINDFUL when we perform. Focus = keeping our thoughts and actions together. Our thoughts drift to Past or Future, thinking of  Past mistakes  Winning or losing  What people will think  Winning the next point  What will happen “if”  Incomplete Movements follow Incomplete Attention Usually, we stay with the moment until a certain time only:  Footall receiver … swm … until ball nearly reach hand … then think of touchdown … and loses the ball  Golfer at delicate putt … swm … until just before putt …. then think whether it will be good or not .. and miss the mark.  Archer think RELEASE ….rather than increasing his awareness that he is releasing the arrow.

Focus = moment-by-moment

Complete Movements follow Complete Attention Performing well requires that our focus be moment-to-moment. The presence of NOW must not be disturbed  by a thought of what might be  or what has been. The successful competitor must learn to savor every moment of play as an end in itself. Top performance requires mindfulness from beginning to end. Merge our awareness with what we are doing at the time. Each link in the performance chain becomes an end in itself, with full attention given to the activity until it is complete.

Rushing occurs when  we “lose the moment” and  begin trying to force the future.

When you successfully stay with the moment,  There is no panic  There is always enough time  The finish is as important as the beginning.

2.6

Mental Toughness Training for Sports.

2. The AET Model

The Right Focus (con’t)

From Mindfulness To Flow

2-26

When we have Right focus = mindful of what we are doing Then awareness and action merge. IPS is tied to this merger. Consequence = “flow” Flow becomes possible when  We act with total involvement  When action follows upon action with no need for deliberate conscious intervention.  Experience of unified flowing from one moment to the next wherein we feel totally in control of our actions. Flow  Flow is that special state where everything we do is right and easy and automatic 

Flow often accompanies activities that are perceived as being particularly enjoyable and fu



Flow results from a narrowing of attention wherein the past and future are clearly abandoned and the now is all that remains.



Flow is consequence of the special union of action and awareness



Flow most commonly occurs during the performance of wellpracticed and familiar routines, when action and reaction are so well-practiced that they become purely spontaneous.



Flow is rarely experienced when a situation demands a response that is clearly beyond the limits of a person’s skill and talent.



During flow, movement simply seems to occur by itself, as if something else were causing it to happen.



Flow occurs when a person is aware of what he is at that time, but is not aware of his awareness. As soon as he reflects upon his awareness, the flow is temporarily lost.



When we shift our focus to that of an observer, viewing from the outside, the flow is blocked. Examples of this would be such statements as: “I can’t believe I’m doing this” or “Is this really me?” or “I’m really flowing”. Ordinarily, the flow can be quickly re-established by properly centering one’s attention.

2.6

Mental Toughness Training for Sports.

2. The AET Model

2-27

The Right Focus (con’t)

The Right Focus and It’s Effects We have the right focus when what we are doing is the same as what we are thinking.

When there is wrong focus (doing ≠ thinking) 1.

Mental Chaos The racy fast accelerated feelings come from focusing on such things as winning and losing, how you look, what’s going to happen if, and so on.

2.

High Anxiety – anxiety results from wrong focus. If you persist in thinking certain thoughts, anxiety is inevitable!

3.

Not Automatic – you can’t think or analyze your way to top performance.

4.

Dull, Boring.

When the right focus is achieved and maintained, the following reaction occurs: 1.

Mental Calmness – “stay with the moment”

2.

Low Anxiety – being mindful as you act reduces the experience of anxiety to a minimum.

3.

Automatic – The right focus enables me to turn on the right automatic. This is important. Performing well occurs spontaneously, or it does not occur at all. The right focus (staying with the moment) insures that you will not become involved in highly deliberate and analytical thinking during play.

4.

Alertness and Intensity – focusing as you act produces a highly intense mental state, the same intensity which accompanies your best performances.

Goal = one-pointed form of concentration so complete that a total loss of self-consciousness occurs in the act of focusing. Active concentration – a state of actively State of passive concentration – a state of automatic mental focus. “trying” to focus on your target. Leads to Passive concentration totally effortless and spontaneous focus deepest level of concentration mind is relaxed mind is “one with the target” Concentration is a learned skill!

Ability to concentrate is … close tied to … Ability to control flow of positive and negative energy If you have trouble managing pressure, You no doubt have problems managing concentration as well. High High Negative Energy Anxious Angry Fear Nervousness Unpleasant

Bored Disinterested

High Positive Energy

Poor Concentration Tunnel Vision Attention becomes too narrow - focus on own fear/nervous B D Low Negative Energy

relax

Good Concentration Success

A C

Pleasant Low Positive Energy Physically Tired Poor Concentration Fatigued Easily Distracted Attention becomes too broad - cannot limit focus - become distracted by everything

Poor Concentration Mixture High Positive and Low Positive

Low

2.6

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2. The AET Model

The Right Focus (con’t)

Concentration Strategies During Play

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If you are concentrating and performing well, don’t think about concentration …. Just perform. When problems develop, follow these steps 1. Check Energy Level  Note the kind of energy and its intensity  Get positive energy flowing as much as possible  Minimize negative energy to minimum 2.

Do whatever you can to be completely calm and quiet inside.

3.

Focus your attention on the present moment, not past or future.

4. 

Actively focus your attention to the target Being totally attentive and mindful as you act (active concentration) will spontaneously lead to an effortless and automatic focus (passive concentration). This is your automatic goal.

  5.  

Keep your eyes very controlled during play. There is a very close connection between your visual focus and your mental focus. Keeping your eyes on target will help to keep you mentally on target.

Concentration Strategies Off the Athletic Field 1.

Improve your calming and quieting skills This generally leads directly to improved concentration skills

2.

Practice Meditation Significant number of athletes have reported that in addition to improving relaxation skills, meditation serves as a form of concentration practice. For example, Billie Jean King reports a tennis ball as her object of focus for fifteen to twenty minutes prior to playing.

3.

Any activity that required you focus your full attention as you act can improve concentration. Concentration in sport is really the ability to remain totally MINDFUL during action. Examples: Focusing fully on your walking as you walk or focusing fully on your eating as you eat

4.

Practice focusing on your awareness, being totally mindful, in difficult or tough situations. Numerous opportunities arise each day to rehearse this skill. Focusing your attention under fire is precisely what is required of you to perform well in competition.

Special Notes As soon as you start performing, establish a moment-by-moment focus – there is no substitute.

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The Primary AET Procedures 3.1

Controlling Your Ideal Performance State Accelerating the Process AETP = designed to speed up the mental toughness process = Helps us to become mentally tougher in a shorter time period = Helps us to become mentally tougher less painfully

AET Awareness Training Procedures 6 steps process to help us identify our IPS Step 1: Describe in writing and in as much details as possible what your internal psychological world was like when you performed in your FINEST HOUR.

For this to happen, we make unconscious  conscious

Step 2: Describe in writing and in as much details as possible what your internal psychological world was like when you performed in your WORST HOUR.

Like going to the professional for coaching:  He makes conscious what has been largely unconscious  Start increasing our awareness of things I’m doing right  Start increasing our awareness of things I’m doing wrong  This is how he accelerates process of change (beyond simple trial and error learning) KEY to Accelerated Learning = Increased Awareness Awareness & Self-Control are linked. Most significant self-change first takes root in awareness. Awareness provides feedback We need this feedback to give us the information we need to accelerate to new levels of self-regulation and self-control.

Step 3:  Fill out the following descriptive information concerning your FINEST and WORST HOURS by circling the number that best corresponds to how you felt inside at that time. Complete Steps 1 to 3  Reread what you have written.  Compare how differently you responded to the 12 categories when considering your finest hour versus worst hour  Contrast the differences inside yourself when you’re playing well to when you’re playing poorly.  Become acutely aware of how different and distinct the two feeling states are.  As you start tuning in to your inner world of experience and feeling during play, you are going to start understanding how changes in your feeling states directly affect your level of play. Step 4 Fill out an IPS Monitoring Card similar to the one following each time you play or practice your sport. Continue this procedure for the next 3 weeks.  fill out asap after the game  do this for next 3 weeks, then one month thereafter  spend a few minutes considering each item (accelerate the process) Step 5 For the next three weeks, you are to substantially increase your awareness of your positive and negative energy flow during play and practice. Step 6 For the next 3 weeks, you are to substantially increase your awareness of what your internal feeling state is like as you play and practice.  you are going to observe yourself.  most important observation = how you feel inside affects how you perform outside!  Every time you play / practice, make a conscious and deliberate effort to understand how your level of play is linked to your changing internal feeling states.

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3. Primary AET Procedures

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Mental Toughness Training for Sports.

3. Primary AET Procedures

Please spend a few minutes considering each item.

Please spend a few minutes considering each item.

3-3

Please spend a few minutes considering each item.

Please spend a few minutes considering each item.

Mental Toughness Training for Sports.

High Negative Energy

3. Primary AET Procedures

High

3-4

High Positive Energy

Pleasant

Unpleasant

Low Negative Energy

Low

Low Positive Energy

High Positive Energy

grgy

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Controlling Your Ideal Performance State From Awareness to a 3-Step Emotional Control Process Ultimate objective = develop control over my own IPS Increased Awareness  help us detect if IPS state is present, or not.  help us detect which element is missing IPS is nothing more than a particular way of feeling. At the most basic level, therefore, to become a mentally tough competitor, we are seeking EMOTIONAL CONTROL. 3-Step Emotional Control Process  seeks to accelerate control of the PS  facilitates learning of a very special kind of emotional control. Step 1 Relax, become very still inside, and practice triggering the following positive emotions (feeling states): (2 min on each state) 1. Feeling of joy or fun 2. Feeling positive and optimistic 3. Feeling high self-confidence 4. Feeling highly determined 5. Feeling relaxed and loose (muscles) 6. Simultaneously experience calmness, confidence, and high positive energy (joy or fun) th

1.5 minutes to get into feeling. (First try 67%, 10 try 100%). Remember, you control your feelings by controlling what you think and visualize. Emotion was triggered by focusing on a specific thought, image, sound or sensation … that is associated with that feeling. Triggers:  Person’s face  Particularly fun or joyous place  A bodily feeling  Sound of someone’s voice  Particular piece of music  Some other pleasant memory

Find my own Trigger, preferably within the trading arena.

Emotions was elicit by controlling the thought / visualization. The more vivid the picture and recall, the more intense the emotion. Objective (of rehearsing feelings of calmness, looseness, confidence and energy) is to increase your ability to produce them during play! Ultimate objective = to trigger a feeling state that contains all these elements simultaneously. As with physical skills, the more you practice, the better you get.

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Controlling Your Ideal Performance State From Awareness to a 3-Step Emotional Control Process (con’t) Step 2 Practice the following visualization exercises (4min each/12 total) 1. Playing Well Visualization 2. Visualization plus IPS 3. Future visualization plus IPS Visualization: = thinking in pictures rather than in words. = Use your imagination to reconstruct past experiences thru images. = Controlled daydreaming (Chapter 4, page 105) Doing the exercises  Eyes closed  Very relaxed and quiet state  Not likely to be distracted by things/people. 2.1 Playing Well Visualization Visualization to cover 3 areas:  Visual recall  Auditory recall  Kinesthetic recall These visualization exercises are very helpful in building mental triggers for your IPS. If you work at it, you will develop powerful visual, auditory and kinesthetic triggers. Visual recall Get a picture in your mind … of what you look like when you are playing well. When an athlete is confident on the inside, he shows it on the outside. When we play well, we carry ourselves better than when we do not play well. Auditory recall Listen to the sound you hear when you play well (internal dialogue) What is your internal dialogue like? What are you saying to yourself, and how are you saying it? What is your internal response when faced with adversity during play? Recreate as vividly all the sounds. Kinesthetic recall Recreate as clearly as possible in your mind all the bodily sensations you have when you are playing well. How do your feet and hands feel? Do you have a feeling of quickness, looseness, speed or intensity in your body? Often, your racquet, skates, bat, glove etc have a distinct feel when you are playing well. Trader: How does the market feel? Focus on any bodily sensations associated with doing well.

Mental Toughness Training for Sports.

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3. Primary AET Procedures

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Controlling Your Ideal Performance State From Awareness to a 3-Step Emotional Control Process (con’t) 2.2 Visualization Plus IPS Simultaneously 1. Recreate a time when you were playing very well, and 2. experience the internal feeling state that accompanied it. As you visualized, you should feel yourself becoming emotionally aroused – feel  the confidence,  the positiveness  the intensity

2.3 Future Visualization Plus IPS Switch your visualization to the future.  Duplicate in your mind, the conditions of play that you are likely to face in your next competition (opponent, field, weather, etc)  Create the image of what you are going to experience as vividly as possible.  Now simultaneously trigger the IPS emotional feeling state that accompanies your best performance. Fully experience that special combination of feelings as you picture yourself playing at your best.  See yourself handling difficult situations during play  While remaining calm, relaxed, focused, positively energized.  Mentally and emotionally rehearse situations that have given you trouble in the past.  Picture yourself successfully working through these tough situations several times.  See it happen, feel it happen.  Don’t worry, it will come!  Don’t become discouraged or disheartened if you are having trouble triggering the desired images or feelings  Practice 10-15minutes 2 times a day Step 3 From this day forward, every time you play or practice your sport, you must make a deliberate and conscious effort to create and sustain the internal climate that accompanies your best performance. In other words, you are to trigger your own IPS.     

  

This is the most critical step No longer will you show up for practice and play and hope the mental skills will come. You are now taking direct control over the process, practicing mental toughness every time you play or practice your sport There is no difference between play and practice Every time you enter your arena, you have an objective to create and maintain your Ideal Performance State – NO MATTER WHAT! No more trial and error learning about mental toughness The objective, purpose and path are clear. Make the commitment and start practicing.

Mental Toughness Training for Sports.

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3. Primary AET Procedures

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Controlling Your Ideal Performance State The Power of Your Physical Presence Weak competitors:  Lack strong and positive physical presence  Project feelings of low intensity  indifference  Lack of confidence  Negativism  Poor self-image  Uncertainty  Absence of inner strength Improve competitive toughness By improving physical presence. Questions to ask for improvement purposes: Do you like what you see? Do you like the image of yourself as a competitor? Do you physically project strength, confidence and positive intensity? How do icons communicate power and confidence? What do you need to add to improve your presence?

The reason we display outward negative emotions: To let everyone around us know that we are really much better than what we are playing. “If I don’t show them I’m upset, they’ll think that’s how I play all the time” This strategy undermines us. You end up locking in the negative emotions. You continue to feel precisely like you act:  Miserable  Upset  Negative

How an athlete appears on the outside is often an accurate picture of how he or she is feeling on the inside.  Walk differently  Carry head and shoulder differently  Looks of intensity  Looks of determination  Looks of confidence  Looks of calmness Outstanding competitors:  Have very powerful physical presence  Physically exude confidence  Strength  Calmness  Energy Once we have a clear picture of what needs to be added to improve a competitor’s image, we start practicing and rehearsing. Desired images:  Fighter  Strength  Confidence  No meekness  No politeness Why is physical image so important? Simple Principle. Powerful Results.  Because of the powerful link between the mind and the body.  We cannot affect one without affecting the other.  When changes occur in our physical bodies, we will also have corresponding psychological changes. Being a mentally tough competitor means controlling how you feel inside (IPS). 3 primary strategies accomplish this. 1. Controlling what you think 2. Controlling what you visualize 3. Controlling how you look on the outside (physical presence) Make a commitment to improve your physical image every time you play or practice your sport  Improve your walk  Your appearance of intensity  Your looks of aggressiveness

Mental Toughness Training for Sports.

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3. Primary AET Procedures

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Controlling Your Ideal Performance State Act “As If” in Adversity When the feelings aren’t there, act “as if” they were! You can also fool yourself into  feeling weak,  no confidence and  negative!

You can fool yourself into  feeling strong,  confident and  positive! The “as if” physical acting often triggers positive changes in the mental state. When you are feeling down (mental) When the world has turned against you (mental) When you’ve lost your confidence (mental) Fight the feelings by controlling how you look on the outside (phy) Start manufacturing confidence physically:  Throw shoulders back  Pick up your walk. Remember, you can’t always control how you feel, but you can always control your physical presence, and that often gets the job done by itself! Work hard to develop and maintain the physical presence of a champion – no matter how you feel!

Mental Toughness Training for Sports.

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Summary Roadmap to Mental Toughness Mental Toughness: Emotional Consistency  Performance Consistency Athletes who have learnt how to trigger a very specific emotional state (IPS) during play are the best competitors Unusual response to continuous flow of problems and crises Respond in ways that keep them feeling relax, calm, energized, confident and loving it. How do they do it? 1. Learnt to increase their flow of positive energy in crisis and adversity rather than decrease it 2. Learnt to think in very specific ways; they have the right attitude towards problems, pressure, mistakes and competition. 3. Learnt how to focus right (exceptional concentration skills) How can I do it? We can enhance our own mental toughness by adhering to these AET principles.  Increase your awareness of the emotional state that is associated with your best performance 

Practice triggering that ideal constellation of feelings on and off the field. The more you deliberately practice triggering off your IPS, the more skillful you will become and the more emotional control you will be able to exercise during competition



Practice visualizing yourself in competition and simultaneously triggering your IPS.



Take every opportunity you can in both practice and play to learn o how to energize right, o to think right and o to focus right so that your IPS becomes a regular reality



Remember, the benchmark of all great competitors is how they respond emotionally to problems and crisis: o they become challenged, o they become inspired and o they enjoy solving problems during competition.



Improving your skills in o visualizing, o muscle relaxation, o mental relaxation, and o breath control will accelerate your program in mental toughness



Keep a daily record of your efforts.

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3.1c 6-Steps 2.2 2.3 2.4 2.5 2.6

IPS Pressure Right Energy Right Attitude Right Focus

3.1d 3-Step Emotional Control Process

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3 Primary AET Procedures

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Step 1: Describe in writing and in as much details as possible what your internal psychological world was like when you performed in your FINEST HOUR. My FINEST HOUR was the 100m Backstroke in the KL Open. We were in the Bukit Bintang Swimming Pool. It was the backstroke event. It was Wednesday noon, circa 2pm. Weather was blue sky with some clouds in the air. Water was nice and blue. I had black arena swimming trunks. I was wearing my blue (arena?) shirt That time I had a crush on Alice I was nervous before the games because Yau Yee Ming was in the event. I was confident of taking the others …. But Yee Ming was my main opponent. The whistle went off and we went into the pool. I saw the 5m flags. (red, yellow blue?) I took my lane. Yee Ming was on my left. The judge went: “On your marks” We crouched into starting position. I felt myself zero into the starting block / my chest I remember telling myself: “Just do the strokes. Don’t worry about the rest” “PHHHHEEEEEEE!” The judge whistled us off. Splash off! My body uncoiled and I arched into the water, a blur of white. Kick kick kick kick (underwater) Surface. Swim! Stroke! Stroke! Stroke! Look to the left … .where’s Yee Ming. Heart sunk … he was ahead (can see his leg wash) Focus on the stroke. Just count the strokes and follow thru. The race was a series of blur. I remember going in, turning, then coming out to the last 50 m. My mind was just asking my hands to keep stroking and my legs to keep kicking. Turn. Kick kick kick kick (underwater) Surface. Breathe. Stroke! Stroke! Stroke! Stroke! I was relentless keeping to rhythm. Suddenly, a miracle seemed to happen …. I looked to my right …. Surprisingly, I found that I was ahead of Yee Ming! (Just barely) This is possible! Keep going! Keep to rhythm! I kept to my stroke rhythm. It was very shiny all around and I just kept pushing and pushing. I was not very aware of distance …. I just kept focusing on keeping the strokes! I felt peaceful … as if things would just work out fine. I was not even physically exhausted. I saw the 5m flags … power up …. Push! Push! Push! Push! There was no panic …. Just a sense of Stroke! Stroke! Stroke! Stroke! We touched the wall. When it was done, I had won! As a result, I became a Selangor Swimmer (100m backstroke) in the Malaysian Open (Ipoh) for that year.

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Step 2: Describe in writing and in as much details as possible what your internal psychological world was like when you performed in your WORST HOUR. It was a TABLE TENNIS game with Tang Yew I thought I was good at table tennis, or even better. On that day, I got a trashing. We were playing table tennis, and Tang had developed a new service that was really hard to get. I found myself falling behind on the scoresheet. I then started getting angry. “This is not fair” “They should outlaw this service” “How can I lose to my baby brother!” I got angrier I started feeling helpless I started to wish the game would stop I felt that I was losing face badly. I felt very, very helpess. I felt that I was being trashed big time. I felt stupid. My mind was everywhere except on the game. I did not even consider how to return the ball back. I was just out of my experience. I felt like I was out of my depth. I was in heavy negative emotions (panic, anger, fear, frustration) I don’t think I ever played with my brother after that ever again.

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Step 3: Fill out the following descriptive information concerning your FINEST and WORST HOURS by circling the number that best corresponds to how you felt inside at that time.

Mental Toughness Training for Sports.

4 Refining Your Skills

4-1

Refining Your Skills Table of Content 4.1 Visualization 4.2 Self-Motivation 4.3 Muscle Relaxation Technique 4.4 Manage Negative Energy 4.5 Meditation 4.6 Breath Control Technique 4.7 Activation Training 4.8 Centering and Dynamic Energy 4.9 Performance Slump 4.10 Preparing for Big Game 4.11 Building Team Harmony

4-1 4-4 4-9 4-13 4-17 4-18 4-19 4-20 4-22 4-24

4-9 Self-Motivation Training Assignment 4-11 Jacobson’s Exercise (Muscle Relaxation) * * * Hara - Ki * Recycling.

4.1 Visualization Training Example of Visualization Sit back, close your eyes and vividly imagine the following scene: nd

rd

Bottom of ninth, two away, man on 2 and 3 . Score is 5-4 (in opponent’s favor). To get into playoff, your team must win this game. If not, season’s over. You are next at bat Although there is tension and excitement everywhere, you see yourself move confidently from the on-deck circle to the plate. These feel real: - The sun is warm against your face. - The noise of the fans, - the familiar feel of the bat. - The excitement of the moment In spite of the pressure, you feel confident, alert, eager. This is a challenge for you, not a threat You’ve been carefully studying the pitcher’s delivery. As you step into the box to take the first pitch, you can nervousness in pitcher’s eyes. Now feel yourself in your ready position See the pitcher’s delivery, see the oncoming ball. Hear “ball one” from umpire. Step back, take another practice swing, then assume ready position. The pitch is right. You swing. You can feel the bat as it collides with the oncoming ball. The impact is solid. You know the ball is well hit. Line nd drive over 2 base. rd Runner on 3 advance. Score is tied.

Program in

Program in

Negative images

Positive mages

Negative results

Positive results

Visualization Fundamental exercise Important exercise Successful Users: Robert Foster (shooting), Fran Tarkenton (NFL), Jack Nicklaus (golf), Bruce Jenner (decathlon) Visualization is one of the most powerful mental training strategies available to performing athletes. We are like image-sensitive computers:  Mental images we have about ourselves  What we can do  What we can’t do  Images serve as blueprints / roadmaps  Determine  how we respond and  our corresponding level of achievement. Thinking it paves the Way of Doing it! Dr. Maxwell Maltz: our brain is incapable of distinguishing  between something that actually did happen and  something that was vividly imagined. So, if you can imagine it vividly, actually “see” it, it’s as if it has already happened! When you:  Vividly Imagine yourself playing well in tomorrow’s match  See yourself staying calm and relaxed  See yourself controlling your temper In terms of information programmed into your central nervous systems, it has already happened! Visualization = systematic practice of creating and strengthening strong positive mental images. = Positive Image Programming.

Mental Toughness Training for Sports.

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Visualization Training (con’t)

4 Refining Your Skills

4-2

Exactly What is Visualization? Visualization:  Process of creating pictures or images in your mind  Thinking in pictures  Use of imagination: “seeing” with the “mind’s eye”  Recreation of past experience thru mental images  Recreate the (feelings, sensations and emotions) that accompany images  Mental reconstruction of experience  See yourself doing it  Can simulate the conditions of play more accurately in mind  Create our own fans / umpires / opponents.  Mentally practice playing against same opponents, rehearsing specifics of strategy, and practice all our moves. Develop strong positive images for as many situations that may arise during play as you can.  Being mentally prepared for a game means NEVER BEING SURPRIISED BY ANYTHING.  An athlete that is surprised is I n trouble.  Best chance of not being surprised = when you have mentally rehearsed successful solution to the many situations that can occur during play Mental practice / Mental rehearsal: = picturing yourself doing something in your imagination = rehearsal of physical performance in your mind. Understandings:  Everyone visualizes differently  Visualization is a learned skill  Visualization is one of most powerful technique to learn self-control, selfconfidence and mental toughness in sports.  Visualization is connecting link between mind and body in performance. Practicing Visualization  Quiet, non-distracting environment  Mind is quiet, body is relaxed  Set aside feelings, thoughts and desires that is unrelated to visualization  Visualize in color  Visualize in as much detail as possible  Utilize your sense of smell, touch, feel and hearing  Frequent repetition and practice. Subjective Visualization – become the performer - in the mind, physically execute the move - “feel” the results.

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4 Refining Your Skills

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Visualization Training (con’t) Visualization Strategies. 1.

Practice visualization with all your senses. Recreate people, places and events

2.

The more vivid and detailed your mental images, the more powerful the effects of visualization

3.

Use photographs, mirrors, film or video replay to strengthen and improve the accuracy of the mental picture

4.

Mentally rehearse difficult routines that have given you trouble. Physical practice of a skill, when accompanied by appropriate mental practice, is far superior to physical practice alone. Mental practice can help you to learn and master your physical skills.

5.

Practice creating and strengthening positive mental images throughout all aspects of your play. Work t o eliminate the failure images, and replace them with successful ones.

6.

Mentally rehearse helpful mental and emotional responses to difficult situations that may arise during play. Rather than getting discouraged, angry or anxious, see yourself staying confident, calm and positive.

7.

Work hard every day to change and reconstruct your negative and selfdefeating self-images to positive and constructive ones

8.

Establish a regular visualization practice routine. For the best results, visualization should be practice when you are relaxed and quiet. Many short sessions (approx 5 mins each) are better than one or two long sessions.

Mental Toughness Training for Sports.

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4 Refining Your Skills

Self-Motivation

If you’re having motivational problems, you are probably having performance problems as well. You are finished as an athlete when:  You have permanently lost your desire  When you can no longer find a reason that makes sense.

4-4

A Systematic Approach Motivation  the energy that makes everything works.  important and powerful source of positive energy (w/o it, no performance).  Energy and Effort that produces progress, change and top performance.  Gives us “willingness” to put up with frustration, sacrifice, pressure, fear and hard work We need an Inner drive (motivation) in order to  work hard to change poor attitudes,  to improve concentration,  to improve self-confidence,  to improve physical skills. A Universal Antidote.

Why do athletes lose their motivation? What causes players to burn out and lose interest? This occurs because performing no longer fulfills or promises to fulfill their basic psychological needs :  The needs for recognition  The needs for approval  The needs for self-worth  The needs for success.

What do we do to maintain high levels of self-motivation, and what can we do to get it back when it is lost? Universal Antidote = SUCCESS  Success is not defined by other people  Success as defined by the individual athlete himself.  As you as you see yourself succeeding, moving ever closer toward the realization of another meaningful goal for you, you will stay motivated.

The reverse may occur. Playing competitively may stifle or threaten these basic needs to such an extent that risk > payoff:  Players recognize it no longer makes sense  Why work so hard, put with hassle, stick my neck out, and get nailed?

Objective = program a Diet of Regular Success.

Young developing talent, force to be neutered = pressure:  Pressure to win  Pressure from parents  Pressure from within For the Veteran, force to be neutered = lack of progress  Perceived back sliding  Declining years

When ratio of success to failure experiences reaches a certain point, you’re going to start getting interested again:  Risk factor changes  Comfort index changes  Profit potential changes  Genuine appeal comes back The Meaning of Success Success – correctly paired with  Effort  Accomplishments  Forward growth  (not with winning external contest) KEY to Motivation = Steady Success

For the Professional, force to be neutered = lack of winning / money  Lack of winning  Lack of money  Too much physical punishment Lack of motivation is a contagious disease. If you are around people who have motivational disease, we can catch it too!

Big Success = accumulation of hundreds of little successes. “You don’t sneak up on success. You take it one inch at a time”

Why stay with it? What’s the payoff? Answer = CHALLENGE  Having a dream of what you might do or become  Inch forward each day toward realization of that dream  Each step is a significant success  Challenge of exploring and expanding your own limits

Mental Toughness Training for Sports.

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4 Refining Your Skills

Self-Motivation (con’t)

4-5

Sticking Your Neck Out. When you set goals for yourself, you also create  Problems  Conflict  Hard Work The act of setting a goal in itself is often a conflict because  you are taking a risk with yourself,  you are putting yourself on the line, and that’s not comfortable. When you set a goal of being a top competitor in your sport in 5 years, You are:  risking failure  creating mountains of hard work  creating problems for yourself  creating problems of anxiety and tension  creating problems of controlling your anger and temper  creating problems of staying positive and optimistic  creating problems of managing mistakes  creating problems of handling failure  creating problems of handling time  creating problems of handling money So next time you find yourself in the heat of competition and  Elbow get stiff  Hands start to tremble  Struggle to take a breath Step back and smile inside because you did it again! You put yourself on the line. You took a chance. And that’s what it takes to be a winner:  Taking risks  Making mistakes  And finally breaking through The Familiar Agony and Ecstasy

Agony of Sport  Frustration  Disappointment  Doubt

Accomplish another challenging goal = Ecstasy of Sport:  Joy  Fulfillment  Satisfaction

KEY = to know that it is coming KEY = to understand that it is a necessary part of the process.

Solution:  Don’t run from it  Attack it  Fight it  Regroup Then you’ll break through, and find yourself closer to your goal. Secret to Motivation = many many tiny Successes! To become a champion, strive not to surpass your competition, but rather yourself. Those who consistently outperform themselves Will ultimately outperform their competitors.

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4 Refining Your Skills

Self-Motivation (con’t)

4-6

Guaranteed Program of Success Experiencing success every day = guarantees self-motivation! If you follow the plan presented here, you will experience steady successes and you’ll stay self-motivated! Step 1: Have a dream, a dream of what you could possibly achieve as an athlete. Every Olympic champion first had a dream of being number one. What is your dream? Everything begins and takes shape from a dream.  Being a club champion  Becoming a world-class player  Change long-standing negative picture to a positive one Condition: It must be YOUR dream (not someone else’s) Your dream  is your long-term goal  Something tangible and real  Something to strive for.

No Dreams

No Reality

Dreams

Reality In shaping your dream:  Talk with top players  Read their life stories  Learn from their dreams, hard work, and discipline.  Have someone to model (a hero)  Select someone you admire, and imitate his attitude, dedication and confidence. Use your imagination:  See yourself achieving your long-term goal.  See it become a reality hundreds of times  See the power of your imagination work. When a conflict arise between imagination and will, Imagination wins! You can will a goal to happen, but unless you can see it, and dream it in your imagination, it won’t become reality. To achieve it, you must first conceive it, create it in your mind’s eye. You must have a dream.

Negative Imagination Self-Image as someone  who never succeeds  who does not have  what it takes  who folds when the  going gets tough

Negative Imagination

Negative Dreams

Negative Reality

Use Positive Imagination Self-image as someone  Who succeeds  Who have what it takes  Who won’t fold when going gets tough Hold on to your dream:  Make it real  Make it positive  See it in your imagination

Positive Imagination

Positive Dreams

Positive Reality

Mental Toughness Training for Sports.

4.2

Self-Motivation (con’t)

4 Refining Your Skills

4-7

Guaranteed Program of Success (con’t) Step 2 Set Intermediate Goals Intermediate Goals = stepping-stones to realization of long-term goals. What must I achieve during the next 6 months to several years in order to achieve my primary goal? These sub-goals should be:  challenging  Exciting  Realistic Harvard McCleland Ring Game  Too close = no motivation for success  Too far = no motivation for success  Medium (close enough to have a chance, far enough for a challenge) = greatest motivation for success In sub-goals, we should be achieving success with most goals. If not, maybe goals are too high (probably). If so, then adjust goals, training effort, time commitments. Don’t set yourself up with impossible tasks. Step 3 Set Short-Term Goals The champion and genius in you take form here. This is the real battleground (rubber meets the road):  Winner or loser  Success or failure  Plan for today and tomorrow  Plan for next 3 to 6 months. These are goals that we can achieve (without question) Examples of daily short-term goals: 1. Complete physical conditioning exercises each day to improve stamina, strength and flexibility (Spell out – what exercises, how many, length of time, etc) 2.

Spend specific amount of time each day working to improve weaknesses in physical skills.

3.

Complete your mental conditioning exercises everyday (spell out when, how long, what exercises)

4.

Always give 100% effort in practice and play

5.

Always maintain a positive and constructive attitude in practice and play.

Are these Short Term Goals reachable? Absolutely! Success is an everyday occurrence. (success is fractal)

Mental Toughness Training for Sports.

4 Refining Your Skills

4-8

4.2 Self-Motivation Training Assignment 1.

Develop your personal long-term goals. Put them down on paper. In your fondest dream, what would you like to accomplish as an athlete (trader)? The only necessity here is that this must genuinely be your goal, not someone else’s. Being realistic is not important. This is simply your dream and belief in what you might someday be able to accomplish. My long-term goals (goals that will take five or more years to accomplish) 1. 2.

2.

Develop meaningful intermediate goals. Put them down on paper These represent stepping-stones to the realization of your long-term goals. You should be achieving success with most of your goals in this category. My intermediate goals (goals that will take six months or several years to accomplish) 1. Approximate date when you will accomplish it:

3.

2.

Approximate date when you will accomplish it:

3.

Approximate date when you will accomplish it:

Develop meaningful short-term goals. Put them down on paper This is a way of keeping a record of your successes. Post your chart where you will see it, and check it daily. My short term goals are (your plan of action for today, tomorrow, and the next 6 months) 1. When Where How Many

4.

2.

When

Where

How Many

3.

When

Where

How Many

Make a chart similar to the one below for Beginners which includes all of your short-term goals. This is your way of keeping a record of your successes. Post your chart where you will see it, and check it daily.

My Short-Term Goals Practice (2 each week) Conditioning (daily) Lesson (1 each week) Mental Homework Had Fun Others

M √

T √ √

W

T √ √

F

S

√

√

√ √

√ √ √

√ √

S

M

T

W

T

F

S

S

√ √ √ √

√ √

√ √

√ √

The above chart has been filled out for one week, and the person has had 24 successes. This ensures success, and that’s the secret to motivation!

M

Mental Toughness Training for Sports.

4 Refining Your Skills

4-9

4.3 Muscle Relaxation Training When we are Under Pressure:  Muscles become tight and rigid  Muscle enters partial state of contraction  We will appear rigid, awkward and less skillful  Mismatch effort and tasks Top athletes: can detect muscle tension, and make the necessary adjustments. Muscle Awareness Exercise: monitor muscle tension levels  Driving a car- How tightly are you holding steering wheel?  Writing a letter- How tightly are you holding on to the pen?  Unlocking a door, etc We often use far more muscle and strength than is necessary to complete tasks efficiently and effectively. Goal of muscle awareness = to match the task with the effort. When you ‘muscle’ a performance, the natural link system of your body becomes unmanageable.  Arms locks with the shoulder  Hips locks with the legs  Movements become jerky and uncoordinated.  body’s natural timing, rhythm and flow become blocked. Power, Muscle and Relaxation Hitting Harder ≠ more muscle. = requires relaxing major muscle groups = allowing body’s natural link system to function more smoothly Best performance will come when  your muscles are relaxed and  when the links of the body can flow freely and naturally. Muscle relaxation is closely related to maximum power and accuracy. Improved athlete performance –r- removal of excessive muscle tension associated with performance.  Relax their jaws when they performed  Athletes don’t try so hard  Use 4/5 effort …. Better than 5/5 effort. Trading Summary:  Balance, coordination, accuracy and quickness requires appropriately relaxed and loose state  Tense and Hard State cannot produce quick reactions.  Trying “too hard” results in tension.  “muscling” a movement (adding indicators), in effort to increase speed and power, usually produce opposite results.  Matching effort with task generally produces an effortless performance.

The experience of “flow” (so commonly accompany top performance) always occurs in EFFORTLESS state. Summary:  Balance, coordination, accuracy and quickness requires muscles to be appropriately relaxed and loose  Tense and Hard muscles cannot produce quick reactions.  Trying “too hard” results in muscle tension.  “muscling” a movement, in effort to increase speed and power, usually produce opposite results.  Matching effort with task generally produces an effortless performance.

Mental Toughness Training for Sports.

4.3

4 Refining Your Skills

Muscle Relaxation Training (con’t)

4-10

Muscle Relaxation Training Balance between  Mind and Muscle  Mental and Physical Psychology:  for every change that occurs mentally,  There is a corresponding physical change Jacobson’s study on - Mental anxiety and muscle tension:  When a person becomes anxious and mentally uptight, his muscles will show a corresponding increase in tension.

Therefore, If focus attention on upsetting or disturbing thoughts, you will quickly find that your muscles are overly tight.



A person can learn to discriminate very small increases and decreases in muscle tension.



Voluntary control of muscle tension is best acquired by increasing the person’s awareness of when his muscles are tight and when they’re relaxed.



When a person successfully lowered muscle-tension levels, his experience of mental anxiety would steadily decrease as well.

This means 2 things to an athlete: To control muscle tension: 1. Lean to control what you think 2. Learn to discriminate increases and decreases in muscle tension Excessive muscle tension can easily damage performance. Gymnastics, diving, golf, tennis … where fine touch and feel is important … too much muscle tension can be devastating. The closer our muscles are to resting state, the faster and more accurate our movement becomes. Best = lowest possible level of muscle tension that still permit accurate retention of form and style.

High Risk Sports  Car racing – to “choke” at 200mph could be a life-and-death matter.  Race-car drivers like Rick Mears clearly understand the importance of relaxation, calmness, concentration and intensity.  Conquering fear is always a great challenge in high-risk sports.

Mental Toughness Training for Sports.

4 Refining Your Skills

4-11

4.3 Muscle Relaxation Training (con’t) Jacobson’s Muscle Relaxation System – a Modified Approach (10min) Jacobson’s training procedures involve the alternation of tensing muscles and relaxing muscles, with the specific intention of developing an acute AWARENESS OF THE DIFFERENCE. 1. 2. 3. 4.

5.

Select a comfortable chair, preferably a reclining one. Find a quiet room. Close both eyes, take two deep breaths, and feel yourself “let go” Extend both arms straight out and clench your fists … … then relax …. gradually increasing the tension level until all the … let your arms drop naturally. muscles in your fingers and hands are fully tight … Be aware of the difference between feeling “tense” and “relaxed” Elevate both arms again, straight out, … now relax …. and tense the muscles of your lower arms and elbow … let your arms drop naturally to your side.. … hold it, becoming aware of the feeling .…

6.

Tense the muscles in your forehead by frowning … hold it, becoming aware of the feeling .…

… now relax …. … let all the muscles in your forehead become smoother and smoother.

7.

Tense the muscles in your face … hold it, becoming aware of the feeling .…

… now relax

8.

Tense the muscles of your neck … hold it, becoming aware of the feeling .…

… now relax

9.

Tense the nuscles of the shoulders … hold it, becoming aware of the feeling .…

… now relax

10.

Tense the muscles of the backs, First then upper back and then the lower back, … hold it, becoming aware of the feeling .…

… now relax

11.

Tense the muscles of your chest, … hold it, becoming aware of the feeling .…

… now relax

12

Tense the muscles of your stomach, … hold it, becoming aware of the feeling .…

… now relax

13

Tense the muscles of your abdomen, … hold it, becoming aware of the feeling .…

… now relax

14

Tense the muscles of your upper legs, All the muscles of the thigh, … hold it, becoming aware of the feeling .…

… now relax

15

Tense the muscles of your lower leg, All the muscles of the knee and calf, … hold it, becoming aware of the feeling .…

… now relax

16

Tense the muscles of your feet and toes, … hold it, becoming aware of the feeling .…

… now relax

17

Now concentrate on relaxing all the muscles of your body. Become aware of any areas that might still be tense in any way, and relax them. Maintain this state of total muscle relaxation for at least two to three minutes.

18

Open your eyes, stretch, and feel refreshed … Go about your business.

Mental Toughness Training for Sports.

4.3

Muscle Relaxation Training (con’t)

4 Refining Your Skills

4-12

Training Strategies 1.

Experiment with different muscle tension levels as you practice your sport. Try to discover the best zone of tension for your best performance.

2.

Determine the performance consequence of not enough muscle tension … as well as … excessive muscle tension as you practice your sport.

3.

Monitor the amount of muscle tension that exists in your muscles when you are performing such common activities such as driving, writing, eating or walking. Practice matching effort to the task. Your objective =to use just enough tension to get the job done properly.

4.

Practice Jacobson’s Exercise 15 min/day for 7 days

5.

Week 2++, try to get your muscles to relax without bringing muscle groups to a full state of contraction. If you are not successful, return to the original exercises. Repeat … until you can relax all your muscles very quickly just by thinking certain thoughts (Tang: 1, 2, 3)

6.

Constantly practice raising your positive intensity to the highest possible level while simultaneously keeping your muscles relaxed and free.

Remember, your competitive goal is relaxation of muscles, not of your mind! High Performance :  Requires your muscles to be relaxed  But your mind remain crystal clear and alert.

Mental Toughness Training for Sports.

4.4

4 Refining Your Skills

4-13

Managing Negative Energy

The Art of Managing Negative Energy

Best athlete struggles like rest of us from getting  too frustrated,  too anxious,  too angry or  too excited during play

Main difference:  Top players have highly developed RELAXATION SKILLLS  his superior skills in managing and controlling that energy.

OVER - AROUSAL

When too activated to play well (best zone of arousal exceeded), We draw upon Relaxation Skills  To lower energy and arousal level  So that they do not interfere with our play. No matter how mentally tough we become,  you will inevitably perceive some competitive situation as partially threatening.  You will not totally eliminate negative activators Strengthening your relaxation skills is necessary to become a successful competitor!

Typical Signs of Over Arousal  Muscles become too tight and rigid 

Fast heart rate, shallow and irregular breathing, often accompanied by racy accelerated feeling



Legs feel weak and rubbery



Difficulty in concentrating and focusing



Everything appears to be going faster than it really is



Inability to think clearly and accurately



Attention gets fixed on one thing and refocusing is difficult



Feeling of high anxiety and/or fear



Become fatigue very quickly



Become increasingly negative and self-critical



Decreasing emotional control

Ability to Relax is directly related to:  Personal moods  How deeply you feel things  How long feelings or moods last.  Your ability to change from one emotion to another  Your ability to control emotional responses.  (These are all modifiable thru learning) Learn the skills for improving relaxation effort  On the field relaxation strategies  Off the field relaxation strategies.

Mental Toughness Training for Sports.

4.4

Managing Negative Energy (con’t)

4 Refining Your Skills

4-14

On The Field Relaxation Strategies 1.

Deliberately slow your breathing as much as possible Maintain a slow regular pattern of breathing whenever the situation permits.

2.

Take more time doing everything, and deliberately slow down.

3.

Focus on doing the best you can – not on winning or losing Try to play “within yourself”, not against your opponent.

4.

Stay within the here-and-now context in your thoughts. Focusing on either the past or future makes things worse.

5.

If muscles become overly tight, first contract, and then relax those muscles. Dangling your arms and hands t o your sides and vigorously shaking frequently helps to “shake out” excess tension.

6.

Focus your attention away from disturbing thoughts whenever possible. Focus your attention on the appropriate target. This will quickly help you relax.

7.

Play down the importance of the performance in your mind.

8.

Keep a positive and constructive attitude. You are already over-aroused. Should you become increasingly negative or angry, the situation will quickly become impossible.

9.

Create the strongest mental image that you can of yourself playing “in your finest hour”. Recapture “the feeling” as well as you can.

10. Try to have fun and enjoy yourself. If you can momentarily step back and gain this perspective in your mind, negative activators quickly diminish.

Relaxation is a Learned Skill:  Lowering heart rate  Lowering blood pressure  Breathing  Muscle tension  Brain wave activity You are practicing your relaxation skill every time you perform under pressure.

Mental Toughness Training for Sports.

4.4

Managing Negative Energy (con’t)

4 Refining Your Skills

4-15

Off The Field Autogenic Relaxation Training The following exercises teach relaxation by having you focus on the “feeling states” typically associated with body and mind relaxation. Autogenic sessions:  Eyes close  Seated on comfortable chair/lying on back  Adopt an attitude of “letting it happen” (not “forcing it” to happen) Day 1 Arouse very vivid and enjoyable feelings of heaviness throughout your body Silently begin repeat “my right hand and arms are becoming heavy” As we say it, focus attention on sensation of heaviness in right arm. Say it 3 times. Finish with “My right arm and hand are completely heavy” Then move to your left hand and arm. Next:  Shoulders  Neck  Head  Chest  Legs  Feet and Toes Day 2 Arouse very vivid and enjoyable feelings of warmth throughout your body. Silently begin repeating: “my right hand and arms are becoming warmer and warmer” As we say it, focus attention on sensation of warmth. If you have trouble, get a mental picture of your arm submerged in warm water. Say it 3 times. Finish with “My right arm and hand are completely warm” Then move to your left hand and arm. Next:  Shoulders  Neck  Head  Chest  Legs  Feet and Toes Day 3 You are to produce a very calm, regular and steady heartbeat Silently begin repeating: “My heartbeat is very calm and regular.” “My heartbeat is very calm and regular“ “I feel calm and steady.” Continue repeating this self-suggestion for the entire 7-minute period.

Mental Toughness Training for Sports.

4.4

Managing Negative Energy (con’t)

4 Refining Your Skills

4-16

Off The Field Autogenic Relaxation Training (con’t) Day 4 You are to produce very slow, deep and regular breathing. Silently begin repeating: “My breathing is becoming calm and regular.” “My breathing is very easy and slow” Continue repeating this self-suggestion for the entire 7-minute period. Day 5 You are to arouse a very enjoyable and relaxed feeling in your stomach and lower abdomen. Silently begin repeating: “My stomach is feeling warm, calm and relaxed.” “My stomach is feeling warm, calm and relaxed.” Continue repeating this self-suggestion for the entire 7-minute period. Day 6 You are to produce the feeling of coolness on your forehead (You may wish to picture yourself standing in a gentle cool breeze after a hard sweat). Silently begin repeating: “My forehead is cool” “My forehead is cool” Continue repeating this self-suggestion for the entire 7-minute period. Day 7 You are to produce all six of the feelings, each for appropriately 2 minutes. Silently begin repeating each of the following self-suggestion for a 2minute period:: 1. I am feeling heavier and heavier 2. I am feeling warmth throughout my body 3. My heartbeat is regular and slow 4. My breathing is slow, relaxed and calm 5. My stomach is warm, relaxed and calm 6. My forehead is cool. Remember:  Repeat all self-suggestions slowly and intently – you want them to stick in your mind.  Whenever possible, combine the suggestions with vivid imagination Continue repeating this self-suggestion for the entire 7-minute period. After Week 1 of 7-day autogenic exercise. Repeat entire program for Week 2. By practicing these techniques, you can quickly enter an “autogenic state” by simply repeating a suggestion like “My hands and arms are heavy” This represent an important step in establishing the “mental triggers” for performance that will lead to decreased arousal level.

Mental Toughness Training for Sports.

4.5

Meditation

4 Refining Your Skills

4-17

Meditation as a Mental Toughness Training Strategy Meditation  Improves one’s ability to relax  powerful source of positive energy Zen mental state and IPS state are similar  Alert  Spontaneous  Fully aware  No self-consciousness Important Understandings Meditation  A form of concentration practice  Attentional retraining leading towards attentional fitness.  Moves us from mindlessness (attentional spastic) to mindfulness (total focused and aware without any self-consciousness)  Mental focusing technique  mental state = one of alertness (not dullness or sleepiness)  Meditation teaches profound relaxation  Meditative state is one of high positive energy (joy), profound mental calmness, alertness and deep physical relaxation of muscles.  Do not need to subscribe to any religious beliefs system for technique to be effective. Selected Meditation Technique Conduct in a place where you won’t be disturbed. Sit quietly in a comfortable position Select a time when you are not sleepy 2 x 10minute a day, 2x/day 1. Breath Counting Meditation Mental Target = Your breath Breath in: Count breath from 1 to 4. Breath out: exhale from 1 to 4. If attention shifts, simply bring it back to the breathing at one. 2. Object Meditation Mental Target = Object of any choice Pick one object and look at it. Objective = maintain concentration on the object for the time of the meditation. If attention shifts, simply bring it back to the object. 3 Eating or Walking Meditation Mental Target = eating or walking Eating meditation = focus attention on process of eating. If attention shifts, gently bring it back to your eating. Waling meditation = focus attention on process of walking If attention shifts, gently bring it back to your walking Goal of Meditation  to be totally mindful,  to fully focus as you act. Skill to develop – skill in controlling attention during play When attention shifts, slowly bring it back to the task-at-hand.

Mental Toughness Training for Sports.

4.6

4 Refining Your Skills

4-18

Breath Control Training Breathing plays an important part in controlling and regulating our IPS during play. Breathing Patten when not playing well Negative Arousal Breathing Pattern (Tense, Anxious, Negative, Anger, Fear, Anxiety)  Short  Jerky  Shallow  Irregular When biological alarm triggered, normal pattern of breathing changes.  Begin to hold your breath  Inhale at critical points. This minimal change causes dramatic drop in performance.

When things go badly, we CAN intervene and take direct voluntary control of our breathing!

(1) Recognize Normal breathing pattern has changed (2) We can control the process of breathing  Slow the breath down

Breathing Pattern when playing well Relaxed and Playing Well Breathing Pattern  Rhythmic  Deep  Free Inhale = muscle tension increases Exhale = muscle tension decrease So coordinate out-breath with critical points of execution:  Shooting the hockey puck  serving in tennis  Trading: clicking to enter.

Breath Control Strategies During Play 1. When performing well, don’t be concerned about breathing. 2.

When feeling emotionally flat or lifeless, speed your breathing up until you feel higher energy and activation levels

3.

When negative energy is flowing and you’re racing too fast inside, slow your breathing way down. Take deep., long, and regular breaths whenever possible.

4.

Attempt to coordinate the process of exhaling with critical moments of execution.

5.

Select a word like “easy” / “Power” / “Yes” and slowly pronounce it as you execute the critical point of movement. This insures that you will properly exhale as you perform.

Breath Control Strategies Off the Athletic Field Step 1 Inhale slowly, continuously and deeply through you nostrils, to a count of 4. Relax – don’t strain Let the steady flow of incoming air fill central part of your body, including lower abdomen, central and upper chest cavity. Stomach and lower abdomen should be fully pushed outwards. Practice this a couple of times, roughly to count of 4. Step 2 Momentarily pause before exhaling. Step 3 Exhale slowly and continuously thru the mouth. Ahhhhhhhhhh. Sound should be clear, continuous and long. Exhalation process should last roughly to count of 10 Practice exhaling a couple of times. Our normal breathing rate = 14-16 breath per minute. This exercise = brings it down to 4 breath per minute. When under pressure, you can slow down and return arousal levels to acceptable levels with three or four prolonged breath.

Mental Toughness Training for Sports.

4.7

4 Refining Your Skills

Activation Training

The Art of Getting Energized

Under-activation (leads to poor performance)  Feeling as if you don’t have much energy/fire  Feelings of being slow – like slow starting engine  Poor concentration – easily distracted  Low patience  “Don’t really care” feeling  Noticeable absence of enthusiasm  Noticeable absence of excitement  Poor sense of timing or anticipation – frequently late timing  Physically look bored or lazy  A sense of helplessness (“nothing I do works”)

Remedy = ACTIVATION

4-19

Activation During Play 1. Increase your breathing rate. Take short quick breaths until you feel your arousal level increase. 2.

Jump up and down on your toes. Get your body moving as much as possible to improve circulation and improve heart rate, blood pressure, etc

3.

Think challenging thoughts and ideas. Remember, thinking certain thoughts can produce tremendous energy. You should identify which they thoughts are powerful triggers of emotion and energy for you. They may be thoughts of  pride,  personal excellence,  the ecstasy of winning,  the self-challenge, whatever.

4.

Mentally review very quickly your most important goals and objectives as an athlete. Why are you out there playing? That alone may raise your energy level enough to substantially improve your performance.

5.

Verbally tell yourself things like “I can do it”; “Let’s get going”; “I can and will play well”; “My energy level is rising”

6.

Alternate contracting and relaxing your muscles.

7.

Create the strongest mental image that you can of yourself playing “in your finest hour”. Recapture “the feeling”.

8.

Even though you didn’t feel energized or psyched, start acting “as if” you do. You can often change how you feel inside, which is the essence of activation, by simply acting “as if” you really do feel that way.

9.

Always give your best effort no matter now energized you feel. Sometimes the right energy-producing feelings don’t come. When that happens, it guts and determination that carry you through.

The quicker you can recognize your lowered energy level during play, the better are your chances of responding before it’s too late.

Doing You Homework Before You Perform To minimize chances of under-activation … Work to get things right BEFORE you perform. When you feel right, you tend to be energized right. The right feelings and emotions automatically produce appropriate activation. Getting psyched for play = getting the right “winning feelings”.

Mental Toughness Training for Sports.

4.8

4 Refining Your Skills

4-20

Centering and Dynamic Energy Samurai warrior – had to face death every day. How did he overcome effects of fear and tension in combat? His very survival was intimately tied to his ability to  Conquer fear  Conquer self-consciousness  Conquer self-doubt Edict: develop the proper mental control and attitudes …. Or die.

Effects of Excessive Fear and Tension:  undermined he warrior’s ability to react powerfully and accurately  Restricting his balance  Restricting his perception  Restricting his judgment.

We are not centered when we are:  Fearful  Self-conscious  Rigid  Emotional

Inner self-control = most important element ins successful combat. Enable warrior to sustain essential  Calm  Clarity  Balance. 2 concepts on learning proper mental control: (cornerstones to proper mastery):  “Center”  “Dynamic Energy” 1. Center Total man = perfect balance physical, mental, spiritual. But man’s world = confusing, chaotic, perplexing Fulfillment requires = find a basic harmony with himself and the world around him. This harmony represents a balance that brings calm, openness, fulfillment, clarity Point of balance and harmony is called the centre, or “one point” Balance Japanese word = “hara” Feelings  Action Western Thought Being centered = “center of gravity” The point where we achieve maximum balance relative to weight and height. Eastern Thought Balance point = Essential training concept whereby total balance, harmony, and unity of mind and body can be realized. Being centered is a prerequisite for freeing and coordinating the full range of your potentials and powers.

Loss of centeredness to Samurai means: Death So maintaining the single spot below the abdomen became synonymous with life and death itself. Once centre is lost, fear and tension would lead to  Muscle rigidity  Loss of quickness and agility  Impairment of vision  Loss of concentration  Ultimately, failure.

Point or Spot of Maximum Coordination = Located in the lower abdomen (2 inches below your navel) Being centered brings:  Poise  Stability  Readiness  Relaxed suppleness  Intense awareness  Total concentration  Clarity of vision. Becoming focused on the one spot  provide the warrior with a concrete method of conquering fear, tension and anxiety.  Became the vehicle for responding positively and confidently, even when confronted with the ultimate contest – the contest of life and death! Meditation and Systematic Breathing Practice will help us acquire Centering and Concentration Skills (ability to focus on one spot)  Meditation Exercise: centre of focus = maintain one spot  Breathing Exercise: centre of focus = maintain one spot.

Mental Toughness Training for Sports.

4.8

Centering and Dynamic Energy (con’t)

4 Refining Your Skills

2.

4-21

Dynamic Energy

Eastern Tradition As a result of being centered, a new source of energy becomes available = Dynamic energy “Ki” “Ki”  Enables man to go beyond his ordinary limits  Enables man to transcend boundaries of his everyday living  Leads to genius, personal excellence and fulfillment  Makes possible the full realization of human powers.  Makes possible the full realization of human potential Ki is present in all human beings, but exists in  ununified  sporadic and  dispersed form. As centering (hara) occurs, this energy is  Focused  Coordinated  Funneled  Into dynamic positive force. No “Hara” – No “Ki” How to unleash this energy? Meditation, Concentration and Breathing exercise. Mastery of the techniques involved  Learning fundamental physical skills  Learning proper mental attitudes and mental control to accompany those physical skills. Archery& Swordplay Practice: Meditation and abdominal centralization Allows: warrior to stand calmly and concentrate fully, even in battle. When the mind becomes distracted by the circumstances of combat, all is lost. The mind must be trained  to see everything and  Be distracted by nothing  To maintain an intense and full awareness  Accompanied by unshatterable calm. Mental exercises and training freed the warrior from most devastating obstacle to his own survival The paralyzing effects of tension and fear. To overcome effects of tension and fear, and To free a positive source of dynamic energy “Ki”, practice:  Meditation (4.5) and  systematic breathing exercise (4.6) Excellence comes from the conquest of self.

Mental Toughness Training for Sports.

4.9

The Performance Slump

4 Refining Your Skills

4-22

Causes and Cures Experiences of peaks and valleys in performance seem inevitable. 1. New Changes in Physical Skills Overall level of play will drop immediately following a change or modification in form / technique. New earning establishes a network of competing resources that result in inefficient mix of old with new. Initial change in form feels great at first, but then the older and more dominant habits will appear, resulting in unworkable mixture. However, performance should steadily improve with regular drill and practice. Discontinuation of competitive play during this critical relearning phase generally increases the speed of learning and reduces the level of frustration. Improving your form/technique enables you to move higher in performance, but not immediately. 2. Natural Learning Plateaus Mastery of complex physical skills rarely follows a steady continuous pattern. Plateaus can be viewed as necessary incubation or gestation period for new learning. Learning plateau can initially contribute to the occurrence of performance slumps. 3. Physical Changes The following physical changes contribute to performance slump.  Physical injuries  Extended fatigue  Health Problems  Poor diet. 4 Mental Changes Persistent Performance Slump are Psychological in Nature: the “Negative Spiral”:  Low self-confidence  Negative Attitudes  Increased Tension  Increased Arousal Cure: Complete recycling is needed  new perspective  New attitudes  New Expectation 5. Increased Awareness New learning in mental realm has similar effect Increased Awareness leads to initial performance slump. With mental realm, disruption is of shorter duration. Customary mental responses are changed by  Awareness of muscle tension levels  Energy states  Breathing patterns,  Negative attitudes, etc.

Mental Toughness Training for Sports.

4.9

The Performance Slump (con’t)

4 Refining Your Skills

4-23

Cures (for Eliminating Stubborn Performance Slumps) First, check that we are physically healthy! If we are not physically healthy, maximum performance cannot occur! If slump is not due to physical factors, then slump is due to mental factors. Mental Factors Step 1 Acknowledge and accept the fact that your slump is resulting from  your current attitudes,  beliefs,  mind sets, and  confidence levels Slumps  disrupt arousal level  lowering frustration levels (easier to get frustrated)  intensifying feelings of worthlessness and guilt Commit yourself to a = psychological recycling effort. Step 2 Take a break from your normal training schedule, even 1-2 days. This is helpful in breaking the “Negative Spiral”. Step 3 Make a conscious and deliberate effort each day to have fun with your sport and to renew your enthusiasm and excitement for playing. Review your personal goals and objectives You need a renewed sense of motivation which translates to High Positive Energy. Step 4 Increase your level of physical conditioning Remember, physically stronger means mentally stronger. Step 5 Spend 2 x 10 minutes each day reconstructing:  Attitudes  Beliefs  Thoughts Each Session: 1. start with 7 minutes relaxation 2. Then Visualization and Imagery practice – visualize yourself breaking through to new and exciting levels of performance. “See” and “Feel” your self-confidence grow. Reprogram your inner world of experience as vividly and realistically as possible. 3. Repeat several times to yourself : ”I am breaking through” “I am breaking through”. Practice recapturing those “winning feelings” Step 6 Don’t force it! Take the pressure off! Let the break through occur naturally. And it will, once the internal conditions are right.

Mental Toughness Training for Sports.

4.10

4 Refining Your Skills

4-24

Preparing for the Big Game If you can play well for the next 2 games, you’ll make the playoffs for the first time ever. The whole season boils down to these two last games over the next two weeks. You want to make the playoffs more than anything. ou can feel the pressure mounting. What can you do to ensure your best performance in important games such as these? How do you prepare? Don’t Don’t significantly change the physical training routine that has worked best in the past. This is not the time for over-training. Significantly changing habits now will lead to:  Muscle soreness  Stiffness  Injury Don’t break your training routine before important events.

Don’t wait until the night before to do all your preparation. No last minute cramming of information! Such practice leads to confused play.

Don’t make major changes in physical skills at this time. Go with what you have got. To play your best, you need to be able to “turn on the automatic” (this is not possible with newly acquired skills!)

Do Physicals Maintain regular physical program.  Ordinary running  rope jumping  speed and agility drills, etc Remember. Relationship between physical strength and mental strength is real. Stay on schedule (eating, sleeping, drinking, practicing and playing) that has proved best for you in the past. Exercise good self-discipline in your training before the events. Self-discipline is an excellent self-confidence booster. Mental Mentally prepare a little each day. Spend a little time each day thinking and rehearsing how you want to perform for the big game. Visualization (4.1) Prepare yourself mentally and physically for anything that might happen during the big game. Remember the dictum: NEVER BE SURPRISED BY ANYTHING An athlete who is surprised is in trouble. It’s not that we are expecting bad things to happen: it’s just that we are prepared if they do. In other words, we won’t panic and we can respond intelligently. Practice visualization each day  how you want to perform on the big day  How you want the team to perform on the big day. See it happen in your mind first!

Don’t’ get involved in activities, events or situations that are likely to lead to personal problems or major conflicts (can leave us physically and emotionally drained) Avoid fights, horror movies, catastrophic news, upsetting relationships, etc. These undermine positive energy flow and often lead to premature fatigue and tiredness.

Store Up Positive Emotional Energy Do everything you can to achieve physical, emotional and intellectual high for the game. Avoid things that are likely to get you  tired,  depressed,  sad,  upset or  negative.

Mental Toughness Training for Sports.

4.10

4 Refining Your Skills

Preparing for the Big Game (con’t) Don’t Don’t get anxious about being anxious. Worrying about worrying makes situation worse. Pregame nervousness is unavoidable …. It shows we are “psyched” to play well. Don’t worry of not enough sleep. Research shows having not enough sleep before a big game will not hurt performance … if you don’t worry about it!

4-25

Do Momentum Do start building momentum within yourself both during and away from practice. Get the Positive Energy flowing. Attempt to increase  team spirit,  positiveness,  enthusiasm,  eagerness and  confidence. Dress Dress to Win! Do whatever helps you to get “those winning feelings” Dress rituals are important!

Don’t eat anything substantial within 2 hours of the game.

Don’t be serious (it does not help)

Food Rigidly follow your best routine for food and drink intake before play. Have Fun! Have fun and enjoy yourself during the big game. This will help furnish energy This helps keep you relaxed during play. Attitude Rehearse the habits of thought (during the week) that are important to your play. They include:  I will give 100% effort, no matter what  I will stay positive and optimistic  I will stay calm, relaxed and confident during play.  I will perform well.

Mental Toughness Training for Sports.

5 Assessing and Monitoring

5-1

Assessing and Monitoring Mental Strength and Weakness 5.1 Profiling Your Mental Skills Increasing your awareness of your mental strength and weaknesses is fundamental to accelerate change. The more you understand yourself and your limits, the better equipped you are to perform at your edge. Seven mental skill areas – these are the most important and fundamental. 1. Top athletes are aware that certain things undermine their confidence levels  activities,  people,  thoughts,  images  Nothing can undermine confidence levels more quickly than accumulation of perceived failures. If you have lost confidence, your performance output will be drastically affected.

Your level of self-confidence = good predictor of success Feelings and Images of what you can and can’t do … strongly determine the outcome. Maintaining high levels of self-confidence is a skill (learned) Self-confidence  A knowing that says you can do it.  A feeing that says you can do it  Key ingredient = perceived success.

2. Controlling Negative Emotions is critical to competitive success  Fear  Anger  Frustration  Envy  Resentment  Rage  Temper

Self Confidence

Negative Energy

Keep Negative Energy to a Minimum:  Stay Calm  Stay Relaxed  Stay Focused Negative Energy Control: Perceive Situation as a CHALLENGE (not as a THREAT) Learned Skill

Perceive Situation as a THREAT / Frustrating Problems Fueling performance from Negative Energy produces  Inconsistency  Excessive muscle tension  Poor concentration 3.

Attention Control

Attention Control  the ability to sustain continuous focus on task at hand.  Very important!  Ability to “tune in” to what’s important  Ability to “tune out” to what’s not important  Goal = one-pointed form of concentration  So complete focusing, that total loss of “self” occurs  Total concentration leads to loss of self-consciousness  By totally become the object of focus, we distract attention away from our “self”  Learned Skill

Mental Toughness Training for Sports.

5.1

5 Assessing and Monitoring

Profiling Your Mental Skills (con’t)

4.

Undesired style of thinking  Highly rational  Highly logical  Deliberate style of thinking

Successful athletes have visual and image control skills  Think in pictures than in words  Able to control the flow of their mental pictures in positive and construction direction.  VI vividly and in great detail  VI before and during performance.

5-2

Visualization and Imagery (VI) Control

Desired Style of thinking  Spontaneous  Free flowing  Instinctive Visualization  Critical Mental Skill in Performance (Learned Skill)  One of most powerful mental training strategies to translate mental desires into physical performance.  KEY = CNS cannot differentiate between deeply rooted visualization and actual physical event.  The more vivid, detailed and real the visualization, the more powerful the effect. 5.

Motivation

Motivation is ENERGY Self-motivation is one of the most important sources of positive energy available. Learned Skill = maintaining high levels of motivation Critical components of motivation:  Setting meaningful goals  Programming steady diet of daily success  Managing failure properly

6.

Positive Energy

Learned Skill = maintaining and controlling the flow of positive energy. Important to become energized from sources such as:  Fun  Joy  Determination  Positiveness  Team Spirit This Positive Energy source:  Enables athlete to achieve high levels of activation  While simultaneously experience calmness, low muscle tension and attentional control. Positive Energy – Motivation – Attitude.

Mental Toughness Training for Sports.

5.1

Profiling Your Mental Skills (con’t)

5 Assessing and Monitoring

7. Attitude Control Attitude Control = reflect athlete’s habit of thought. Top athletes = are disciplined thinkers. Right Attitude produces  Emotional control  Poise  Positive energy flows Top athletes have a specific constellation of attitudes.

5-3

Mental Toughness Training for Sports.

5 Assessing and Monitoring

5-4

Psychological Performance Inventory (1x / 6 months)

1

I see myself as more of a loser than a winner in competition

2

I get angry and frustrated during competition

3

I become distracted and lose my focus during competition.

4

Before competition, I picture myself performing perfectly

5

I am highly motivated to play my best

6

I can keep strong positive emotion flowing during competition.

7

I am a positive thinker during competition

8

I believe in myself as a player

9

I get nervous or afraid in competition

10

It seems my mind starts racing 100mph during critical moments of competition.

11

I mentally practice my physical skills

12

The goal’s I’ve set for myself as a player keeps me working hard.

13

I am able to enjoy my competition even when I face lots of difficult problems.

14

My self-talk during competition is negative.

15

I lose my confidence very quickly

16

Mistakes get me thinking and feeling negatively

17

I can clear interfering emotion quickly and regain my focus.

18

Thinking in pictures about my sport comes easy to me.

19

I don’t have to be pushed to play or practice hard. I am my own best igniter.

20

I tend to get emotionally flat when things turn against me during play.

21

I give 100% effort during play, no matter what.

22

I can perform towards the upper range of my talent and skills.

23

My muscles become overly tight during competition.

24

I get spacey during competition.

25

I visualize working through tough situations prior to competition.

26

I’m willing to give whatever it takes to reach my full potential as a player.

27

I practice with high positive intensity.

1 Almost Always

2 Often

3 Sometimes

4 Seldom

5 Almost Never

1 Almost Always

2 Often

3 Sometimes

4 Seldom

5 Almost Never

Mental Toughness Training for Sports.

5 Assessing and Monitoring

5-5

Psychological Performance Inventory

28

I can change negative moods into positive ones by controlling my thinking.

29

I’m a mentally tough competitor.

30

Uncontrollable events like the wind, cheating opponents, and bad referees get me very upset.

31

I find myself thinking of past mistakes or missed opportunities as I play.

32

I use images during play that help me perform better.

33

I get bored and burned out.

34

I get challenged and inspired in tough situations.

35

My coaches would say I have a good attitude.

36

I project the outward image of a confident fighter.

37

I can remain calm during competition when confused by problems.

38

My concentration is easily broken.

39

When I visualize myself playing, I can see and feel things vividly.

40

I wake up in the morning and am really excited about playing and practicing.

41

Playing this sport gives me a genuine sense of joy and fulfillment.

42

I can turn crisis into opportunity

1 Almost Always

2 Often

3 Sometimes

4 Seldom

5 Almost Never

1 Almost Always

2 Often

3 Sometimes

4 Seldom

5 Almost Never

Scoring the Results: Self-Confidence

Neogative Energy

Attention Control

Visual & Imagery Control

Motivational Level

Positive Energy

Attitude Control

1

2

3

4

5

6

7

8

8

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

32

33

34

35

36

37

38

39

40

41

41

26-30 Excellent Skills 20-25 Room for Improvement 6-19 Needs your Special Attention.

Mental Toughness Training for Sports.

5 Assessing and Monitoring

5-6

Mental Toughness Training for Sports.

5 Assessing and Monitoring

5-7

Mental Toughness Training for Sports.

5 Assessing and Monitoring

5-8

Mental Toughness Training for Sports.

5 Assessing and Monitoring

5-9

Mental Toughness Training for Sports.

5 Assessing and Monitoring

5.3 Strategies for Overcoming Deficiencies 1

Low Self Confidence

Increase Physical Strength and Endurance Levels Work hard to improve other mental skills deficiency Set realistic self-goals Think positively and create enthusiasm Constantly repeat positive affirmations to yourself. Increase self-discipline Use positive visualization Review Film of Best Performances. Act “as if” Practice off the athletic field.

2

Low Negative Energy Control

Increased Awareness #1: increase awareness of …. What happens to me under pressure? When Where and How does … Negative Energy gets triggered? What situations, thought patterns, and perceptions lead to … Threat? When and where do your muscles become overly tense and rigid? Under what circumstances are you likely to lose that all-important calmness and focus? Breathe Control Training To control energy levels, control and regulate your breathing. Take deep prolonged breath Deliberately slow down the overall breathing rate Coordinate the process of exhaling with critical moments of execution… helps in emotional balance. Practice breath control (on and off the playing field) Muscle Relaxation Training Practice Jacobson’s exercise … to reduce excessive muscle tension. Autogenic Training Relaxation Training Technique – associates certain words to trigger a relaxation response “I am feeling heavier” “My hands are feeling warmer and warmer” Emphasis on  Power of words  Power of self-suggestion  Power of one’s imagination Meditation Training Meditation  produce profound states of relaxation  reduces negative energy flow. Any technique can be used, as long as it produces desired relaxation and quieting effect:  Mantra Meditation: Repetition of word “one” in exhalation of breath  Focusing on Breathing  Focusing on Object. Thought Control Training To achieve high degree of self-control over negative thoughts, you must control what you are thinking.  Focusing on disturbing and negative thoughts produce Negative Energy State  Focusing on themes of winning and losing, missed opportunities, self-condemnation produces Negative Energy State.  Focusing on positive and constructive thoughts.

5-10

Mental Toughness Training for Sports.

5.3

Strategies for Overcoming Deficiencies

2

Low Negative Energy Control (con’t)

5 Assessing and Monitoring

5-11

Visualization and Imagery Rehearsal. Visualizing and Imagining pleasant and relaxing scenes generally reduces negative energy. Mentally rehearse the desired physical and emotional response to tension-producing situations can be helpful. Counter Conditioning Strategies Tension and Anxiety reactions can become conditioned to various aspects of competitive play.  Personality of Opponent  The place  The crowd  Wind  Particular Aspects of play (eg. Hitting backhand in tennis, short putt in golf) To change this conditioning:  Sustaining a deeply relaxed response  While at the same time maintaining a mental picture of the anxiety-producing situation. We are counter-conditioning a relaxation response to a situation that one produced anxiety and tension. Self-hypnosis Control Negative Energy Flow vide combination of  Relaxation  Self-suggestion  Imagery  Lead to reduced muscle tension Physical Exercise Mild physical exercise (bicycle, jogging) before the event may reduce muscle tension. Create Pressure Situations During Practice. Practicing in Pressure Situation  Leads to less pressure during actual pressure situation (acclimatized)  accelerate skills in relaxation, calming and energy control during play.

3

Low Attentional Control.

Improved Calming and Quieting Skills Meditation Training Time Awareness Training Centering Strategies Get the Positive Energy Flowing Concentrate During Practice.

4

Low Visualization and Imagery Skills

Practice Visualizing and Imagining with All 5 Senses Visualizing vividly requires internal calmness and quiet. Use photographs, mirrors or films Review edited film Start mentally rehearsing in advance.

Mental Toughness Training for Sports.

5.3

Strategies for Overcoming Deficiencies

5

Low SelfMotivation

5 Assessing and Monitoring

Set Meaningful Long-term Goals Set Realistic Intermediate Goals Set Daily Short-term Goals Commit Your Goals to Writing and Make a Date for Completion Keep a Daily Log of Your Success Associate with Highly Self-Motivated Athletes. Make it Fun!  Make it fun again!  Make this #1 in importance.  As soon as you are successful, motivational problems will suddenly start evaporating!

6

Low Positive Energy

Joy – Fun - Enthusiasm Increase Your Awareness Rehearse Energy Triggers Both On and Off the Playing Field. Do Whatever You Can to Start Feeling Good about You. High Level Physical Fitness

7

Low Attitude Control

Identify Positive and Negative Attitudes Start repeating to Yourself Those Attitudes That You Wish To Acquire. Say “Stop” Read, Listen, Model. Keep A Record.

5-12

Mental Toughness Training for Sports.

5.4

5 Assessing and Monitoring

5-13

Additional Self-Monitoring Techniques. To become the best you can, we have to balance:  Physical with  Mental. We can control our emotions by controlling the physical body. We can control the physical body by controlling the emotions. (eg. Anger, fear, joy) Here are 11 areas of training that deal with physical performance factor. Each represent a way to work directly with the physical body to achieve better mental and emotional control. 1. Eyes Principle: keep eyes under control at all times. Control the eyes, and we perform well. Train to keep your eyes on target during play. 2. Rituals. Rituals are good. Rituals serve to deepen concentration. Rituals help to keep you in rhythm during play. Rituals help you resist temptation to rush in when nervous / angry. Make sure rituals are precise …. Esp.  when under pressure and  when problems start to mount.

Losers keep changing pace (to suit their emotional state)  Winning and Emotional Strong, Pace is Excellent  Nervous or Angry, Pace becomes too Fast  Losing and feeling Low, Pace drags.

3. Winning Pace. Keep to our winning pace during play. Maintain Pace, regardless of score or circumstances.

4. Breathing Breathing is windows to emotions. When we experience different feelings, our breathing changes. To control feeling states, control the breathing. 5. Project High Positive Intensity To start feeling high intensity, project it on the outside with your physical body. If you look “pumped up” from the outside, you will fee “pumped up” on the inside. We can project intensity with our feet, eye, face, head. If you want to feel it and can’t seem to get it going, FAKE IT. If you look frantic and tight, you probably are.

Performing badly, mistakes happen, we respond with negative emotions.

6. Project Relaxation and Calmness Project an image of  being relaxed and calm in crisis.  Of no pressure and being in control 7. Management of Mistakes Performing well, mistakes happen, we go on smoothly Our task = manage mistakes during competition the way we do when we are performing well.

Mental Toughness Training for Sports.

5.4

5 Assessing and Monitoring

5-14

Additional Self-Monitoring Techniques (con’t) 8. Project Confident Fighter Image FAKE IT. Project the Image of a Fighter, No Matter What!  When world going against us  When we’re feeling weak  When we’re lacking confidence.

Negative self-talk simulates  Negative emotions and  Brings negative emotion problems.

9. Negative Self-Talk. The more negative self-talk, the poorer the performance. Keep your self-talk to minimum during competition. When it occurs, keep it brief and keep it positive. 10. Project a Positive Attitude When have trouble with Negative Thinking, work on Physical body. Project the outward image of someone who is:  Thinking positive  Thinking enthusiastically. 11. Project “I Love the Battle” Train to project “I Love the Battle” image at all times, Most importantly in crisis.

Mental Toughness Training for Sports.

5 Assessing and Monitoring

Uderstanding What Affects Your Emotions. What affects our mood control? Use following chart to find out (8 week period).  Diet  Sleep Pattern  Blood Sugar Levels Goal = to fine tune emotionally

5-15

Mental Toughness Training for Sports.

5.5

5 Assessing and Monitoring

5-16

Mental Toughness Formula. How can we stay in control when we are constantly confronted by things beyond our control? We stay ultimately in control by CONTROLLING OUR EMOTIONAL RESPONSE TO THOSE EVENTS I can’t control the wind. But when I control my emotional response to the wind, I control the wind (in a sense) Consistent success in competition demands:  You control what you can control  You control your emotional response towards things you cannot control Winning: we cannot directly control winning. FACT But we have direct control over the things that make winning possible:  Effort  Attitude  Fight  Determination KEY to Being a Winner  By training to control these (the things you can control)  And control you emotional responses to things you cannot control  You control the situation  Rather than the situation CONTROLLING you! Mental Toughness Formula Say “yes” to all 4 areas

1.     2.  

 3.

I gave 100% of my best effort throughout the contest, regardless of outcome. We did not play it safe emotionally We tried our hardest until it was over No way we can say “I could have done better if I tried harder”. We put ourselves on the line and risk losing, giving our absolute best. I kept my energy and attitude positive during the competition, most importantly, during crisis and adversity You didn’t turn negative and sour as the problems mounted. If you attitude was to get challenged, inspired and more determined in response to the problems, you are fast developing into a mentally tough competitor.

  

I project a strong and powerful physical presence during the competition, and most importantly, during the crisis You looked like a winner regardless of the score. You projected the image of a confident fighter throughout the battle. You looked the way you wanted to feel.

4.  

I offered no excuses You never used a problem as an excuse. You were totally responsible.

Mental Toughness Training for Sports.

5.6

5 Assessing and Monitoring

5-17

The Journey Home Coming home in sport is becoming the best you can be. The price you must pay to attain proficiency in competitive sports is high. It’s the challenge that captures us, and it’s the challenge that defeats us. It is a mastery of something that at times seems to be impossible. “There’s more to playing this crazy sport than learning the physical skills.” This same message will reverberate in the mind of every athlete as long as he or she strives for mastery. You never “arrive” as a competitive athlete. You’re always “in transit” The mastery of competitive sport is a PROCESS of TRANSFORMATION  Of change  Of continuous rebirth  Of having it, and losing it  Of struggle  Of discovery  It is failure and defeat, and it is victory.  It is going forward in all directions – backwards, sideways, upside down. The only Losers are those who fight the PROCESS. Calmness, positive Energy, Joy, Confidence, Focus, Positive Attitudes … Are all for TRANSFORMATION Transformation leads to CONTROL …. Control of mind-body connection. This control allows us to  Extend beyond our ordinary limits  Increase our degrees of freedom  Become a fuller measure of our human potential that thought possible. The goal = to conquer OURSELF.

In searching for the “sound” of sport, one quickly hears the roar of the crowds, the crack of the bat and the thundering of racing feet. But if one listens a little harder and a little longer, one comes to hear silence. There is silence within the performer, in the tenseness of the crowd, in the fear of the hunter and in the beauty of the ski slopes. Man soon learns that silence is an integral part of life and that certainly it is prominent in sport. Silence is not simple the absence of sounds. Rather it is presence. It is the presence of the dimension of time. A realization of the instant and the situation.

Mental Toughness Training for Sports.

Psychological Performance Inventory

P-5-1

Psychological Performance Inventory (1x / 6 months)

1

I see myself as more of a loser than a winner in competition

2

I get angry and frustrated during competition

3

I become distracted and lose my focus during competition.

4

Before competition, I picture myself performing perfectly

5

I am highly motivated to play my best

6

I can keep strong positive emotion flowing during competition.

7

I am a positive thinker during competition

8

I believe in myself as a player

9

I get nervous or afraid in competition

10

It seems my mind starts racing 100mph during critical moments of competition.

11

I mentally practice my physical skills

12

The goal’s I’ve set for myself as a player keeps me working hard.

13

I am able to enjoy my competition even when I face lots of difficult problems.

14

My self-talk during competition is negative.

15

I lose my confidence very quickly

16

Mistakes get me thinking and feeling negatively

17

I can clear interfering emotion quickly and regain my focus.

18

Thinking in pictures about my sport comes easy to me.

19

I don’t have to be pushed to play or practice hard. I am my own best igniter.

20

I tend to get emotionally flat when things turn against me during play.

21

I give 100% effort during play, no matter what.

22

I can perform towards the upper range of my talent and skills.

23

My muscles become overly tight during competition.

24

I get spacey during competition.

25

I visualize working through tough situations prior to competition.

26

I’m willing to give whatever it takes to reach my full potential as a player.

27

I practice with high positive intensity.

1 Almost Always

2 Often

3 Sometimes

4 Seldom

5 Almost Never

1 Almost Always

2 Often

3 Sometimes

4 Seldom

5 Almost Never

Mental Toughness Training for Sports.

Psychological Performance Inventory

P-5-2

Psychological Performance Inventory

28

I can change negative moods into positive ones by controlling my thinking.

29

I’m a mentally tough competitor.

30

Uncontrollable events like the wind, cheating opponents, and bad referees get me very upset.

31

I find myself thinking of past mistakes or missed opportunities as I play.

32

I use images during play that help me perform better.

33

I get bored and burned out.

34

I get challenged and inspired in tough situations.

35

My coaches would say I have a good attitude.

36

I project the outward image of a confident fighter.

37

I can remain calm during competition when confused by problems.

38

My concentration is easily broken.

39

When I visualize myself playing, I can see and feel things vividly.

40

I wake up in the morning and am really excited about playing and practicing.

41

Playing this sport gives me a genuine sense of joy and fulfillment.

42

I can turn crisis into opportunity

1 Almost Always

2 Often

3 Sometimes

4 Seldom

5 Almost Never

1 Almost Always

2 Often

3 Sometimes

4 Seldom

5 Almost Never

Scoring the Results: Self-Confidence

Neogative Energy

Attention Control

Visual & Imagery Control

Motivational Level

Positive Energy

Attitude Control

1

2

3

4

5

6

7

8

8

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

32

33

34

35

36

37

38

39

40

41

41

26-30 Excellent Skills 20-25 Room for Improvement 6-19 Needs your Special Attention.

Mental Toughness Training for Sports.

Psychological Performance Inventory

P-5-3

Mental Toughness Training for Sports.

Psychological Performance Inventory – Tang

(31 Oct 2012)

P-5-1

Psychological Performance Inventory (1x / 6 months) 1 Almost Always

2 Often

3 Sometimes

4 Seldom

5 Almost Never

X

1

I see myself as more of a loser than a winner in competition

2

I get angry and frustrated during competition

X

3

I become distracted and lose my focus during competition.

X

4

Before competition, I picture myself performing perfectly

5

I am highly motivated to play my best

6

I can keep strong positive emotion flowing during competition.

X

7

I am a positive thinker during competition

X

8

I believe in myself as a player

9

I get nervous or afraid in competition

X

10

It seems my mind starts racing 100mph during critical moments of competition.

X

11

I mentally practice my physical skills

12

The goal’s I’ve set for myself as a player keeps me working hard.

13

I am able to enjoy my competition even when I face lots of difficult problems.

14

My self-talk during competition is negative.

X

15

I lose my confidence very quickly

X

16

Mistakes get me thinking and feeling negatively

X

17

I can clear interfering emotion quickly and regain my focus.

18

Thinking in pictures about my sport comes easy to me.

19

I don’t have to be pushed to play or practice hard. I am my own best igniter.

20

I tend to get emotionally flat when things turn against me during play.

X

21

I give 100% effort during play, no matter what.

X

22

I can perform towards the upper range of my talent and skills.

23

My muscles become overly tight during competition.

X

24

I get spacey during competition.

X

25

I visualize working through tough situations prior to competition.

26

I’m willing to give whatever it takes to reach my full potential as a player.

X

27

I practice with high positive intensity.

X

X X

X

X X X

X X X

X

X

1 Almost Always

2 Often

3 Sometimes

4 Seldom

5 Almost Never

Mental Toughness Training for Sports.

Psychological Performance Inventory – Tang

(31 Oct 2012)

P-5-2

Psychological Performance Inventory 1 Almost Always

2 Often

3 Sometimes

4 Seldom

5 Almost Never X

28

I can change negative moods into positive ones by controlling my thinking.

29

I’m a mentally tough competitor.

30

Uncontrollable events like the wind, cheating opponents, and bad referees get me very upset.

31

I find myself thinking of past mistakes or missed opportunities as I play.

32

I use images during play that help me perform better.

33

I get bored and burned out.

34

I get challenged and inspired in tough situations.

35

My coaches would say I have a good attitude.

36

I project the outward image of a confident fighter.

X

37

I can remain calm during competition when confused by problems.

X

38

My concentration is easily broken.

X

39

When I visualize myself playing, I can see and feel things vividly.

X

40

I wake up in the morning and am really excited about playing and practicing.

X

41

Playing this sport gives me a genuine sense of joy and fulfillment.

X

42

I can turn crisis into opportunity

X

X X

X X X X X

1 Almost Always

2 Often

3 Sometimes

4 Seldom

5 Almost Never

Scoring the Results: Self-Confidence

Negative Energy 2

3

Attention Control 2

Visual & Imagery Control 4 4

Motivational Level 5 1

6

Positive Energy 4

Attitude Control 7 4

1

3

2

8

3

9

1

10

1

11

4

12

2

13

5

14

2

15

2

16

2

17

4

18

2

19

1

20

3

21

2

22

1

23

2

24

2

25

5

26

1

27

1

28

5

29

5

30

2

31

1

32

5

33

2

34

4

35

1

36

2

37

2

38

2

39

5

40

5

41

5

41

5

16

11

26-30 Excellent Skills 20-25 Room for Improvement 6-19 Needs your Special Attention.

12

25

12

22

19

Mental Toughness Training for Sports.

Psychological Performance Inventory – Tang

(31 Oct 2012)

Negative Energy: Situation of considerable internal conflict. Key = managing pressure Until negative energy control skills improve, staying relaxed, calm and focused in pressure situation is virtually impossible

Motivation Level: If something is not done to rectify the low level of self-motivation, the athlete will more than likey drop out or continue to be a discipline or behavioural problem for coaches.

P-5-3