Game within the Game- Intro to Mental Training
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Transcript of Game within the Game- Intro to Mental Training
PERFORMANCE ENHANCEMENT
THE SPORT PSYCHOLOGY EXPERIENCE
Mike Margolies
Sport Psychology Consulting the last 30 years
Soccer coach for 35 years
Educational Services- Our Program
SPC provides a service which melds mind and body into an optimal relationship. Working closely with athletes, coaches and parents, programs are specifically designed for the athletes’ age, competitive level and personal needs.
Who is the program for?
SPC’s educational program is for healthy athletes who are striving for excellence in their sport. There is no magic answer- just sound mental training to optimize athletic performance.
Why Mental Training? Top level athletes spend hours working on
their skills, on fitness or on speed training. At some point we have to ask, am I doing everything from a mental point of view possible to help insure my success?
Mental Training is this missing component. At every level, a major determining factor between success and failure involves how we mentally prepare for competition.
Learning how to be successful as well as how to cope with failure are the mental building blocks needed to reach for your potential.
Sport Psychology ConsultantsTheMental-Game.com
An Educational Experience……… dedicated to an athletes’ long-term understanding of how best to perform to their potential.
Skills such as relaxation, concentration, coping behavior and imagery rehearsal can be taught. This is why SPC takes an Educational Approach to working with athletes.
Mental Skills Training Mental skills are the same as physical
skills in that they can be taught, learned and practised.
Performance can be radically improved by employing psychological skills training.
Mental Skills Training Programs can focus on one or more
principles, depending on which areas need improvement, and these might include: - goal setting- arousal- mental rehearsal - confidence building- concentration
Mental Skills Training It is best if psychological skills become
automatic via overlearning That athletes make them an integral
part of their training That skills are practised to replicate real
game scenarios
Every action begins first with a thought.
Every result originates from an action.
Attitude
What is Attitude?
Where does it come from?Do you have the Fury?Do you have passion?
The Mind
Conscious
Sub-conscious
The Mind
1. Sub-conscious mind never sleeps
2. Your mind is like the soil
3. Your mind can only hold one thought at a time
4. Your mind will move your body in the direction of your dominant thought
5. Your mind cannot distinguish between what’s real and imaginary
Mental Toughness What is it? How do you develop it? It may not be what you think it is!
Mental Toughness -in a nut shell
Based on research rather than invention mental toughness may be defined from simple to complex
Starting with simple
PPR- Perseverance Persistence Resilience
Mental Toughness (More Complex)
1. Unshakable self-belief in your ability to achieve your competition goals.
2. Unshakable self-belief that you possess unique qualities and abilities that make you better than your opponents.
3. Insatiable desire and internalized motives to succeed.
4. Bouncing back from performance set-backs as a result of increased determination to succeed.
5. Thriving on the pressure of competition. 6. Accepting that competition anxiety is
inevitable and knowing that you can cope with it.
Mental Toughness 7. Not being adversely affected by others’ good
and bad performances. 8. Remaining fully-focused in the face of personal
life distractions. 9. Switching a sport focus on and off as required. 10. Remaining fully focused on the task at hand in
the face of competition-specific distractions. 11. Pushing back the boundaries of physical and
emotional pain, while still maintaining technique and effort under distress (in training and competition).
12. Regaining psychological control following unexpected, uncontrollable events (competition
specific).
Mental Toughness- more simply 1. Sense of urgency without panic. 2. Wanting the responsibility when the
game is on the line. 3. Ability to respond positively to
criticism. 4. Establish the will to work to win. 5. Self-motivated 6. Having a never quit attitude. 7. Having a killer instinct.
GOAL SETTING Has been shown to increase work
output by up to 40-50% Goals need to be set for both training
and competitions
GOAL SETTING There are three types of sporting goals: Outcome goals focus on end result, times,
finishing place or medals Performance goals focus on comparing
present performance levels with those attained previously, and are independent of other competitors
Process goals focus on actions such as physical movements and game strategies that athletes must execute during a game in order to maximise their performance
GOAL SETTINGShort-term goals: continually provide a more manageable
focus point for athletes act as the stepping stones for
achieving long-term goals bring about improved performances
GOAL SETTING The acronym SMARTER is an effective way
of goal setting:Specific – clear goalsMeasurable – assess progressAction based– Do somethingResearch Based- Realistic – achievable Time bound – within a time frameExciting – challenged, inspired, rewardedRecorded – written down- yes you can use a
computer
GOAL SETTING The importance of belief is really
important- So tie in as many senses as you can Ask yourself- When I reach my goal it will Taste Like? Look Like? Feel Like? Smell Like? Sound Like? When you attach a sense it is more
real!
IMAGERY Athletes can attain optimal arousal and
concentration levels by trying to imagine themselves performing skills before actually doing them
This is known as - mental rehearsal- mental imagery- visualisation- hypnosis
IMAGERY Effective imagery involves a lot more than
simply “seeing” how a performance should be executed
It calls on as many senses as possible during the rehearsal stage, typically:* kinaesthetic* auditory* visual* even smell & taste
IMAGERYImagery improves performance by:
Improving neural pathways between the brain and the muscles
Providing a mental template of rehearsed sequences
Enabling athletes to prepare for a range of events and eventualities
Working in conjunction with other psychological skills
Allowing athletes to pre-experience the achievement of goals that build confidence
SIMULATION Is carried out by making the physical
training environment as similar as possible to the game setting
Thoughts are actually taken through to the physical application stage
AROUSAL or Level of Activation
The relationship between arousal and performance is commonly referred to as the “inverted-U” hypothesis
It is possible to experience situations of: * under-arousal* optimal arousal (in the “zone”)* over-arousal
ArousalLevel of arousal changes
based on: Skill Situation Activity Gross motor or fine motor skill
AROUSALArousal reduction techniques include:
Controlled breathing Progressive muscular relaxation Biofeedback Stress-inoculation training (SIT) Listening to calming music Using routines
AROUSAL
AROUSALArousal promotion techniques include:
Rapid breathing Acting energetically Positive talk Energising imagery Pre-game workout
STRESS MANAGEMENT
Choking – a situation where performance deteriorates because a heightened sense of pressure or importance is placed on an upcoming event or actionOften caused by:
Negative self-talk Thinking about past performances Thinking about the future Environmental distractions Muscle tension Fatigue
CONCENTRATION (Attentional Focus)
Consists of three parts:1. Focusing on relevant environmental
cues2. Maintaining attention focus over time3. Having awareness of the situation
CONCENTRATION (Focus)There are four types of focus:1. Broad-internal focus – on thoughts and
feelings2. Broad-external focus – outwards on
opponent’s actions3. Narrow-internal focus – thoughts and
mentally rehearse upcoming movements
4. Narrow-external focus – on very few external cues
CONCENTRATION (Focus)Concentration can be improved by:
Use of cue words Selective attention training Routines Over-learning Confidence
CONFIDENCE Confidence levels and performance
attainment closely reflect the inverted-U shape demonstrated by the arousal theory
It is possible to lack confidence Be over-confident Be in “the zone”
CONFIDENCE Confidence levels remain high if
athletes feel that they are adequately trained to succeed in the activity being undertaken – both physically and psychologically
Knowing what to expect by having practised many physical and mental scenarios, and knowing how to respond to them, removes uncertainty and ensures optimal performance levels
Building Unwavering Self- Confidence
Use words wisely
Believe
Set internal achievement mechanisms
Focus on the Positive
Celebrate success
On Confidence- Fair Warning From Darwin-
Ignorance begets confidence more than it does knowledge
From the Oracle of Delphi Know Thyself
The critical factor: Constant Reliable Feedback
The major problem- Occasional Delayed Ambiguous Feedback
Overconfidence Most people overestimate their
performance Discrepancy between perception and
reality Over placement: people tend to place
themselves higher or with more skill than reality
Information Deficit- lack of real information
Performance ill defined- no measureable goals
Overconfidence- a positive note Adaptive function- The one positive
especially at early stages of development is that overconfidence leads to optimism to take on new challenges
5 Rules for Success
If you can’t name it, you can’t claim it. Set Goals
Success requires direct action.
Success is always preceded by discomfort or failure.
You, and only you, are responsible for what you get.
Have Passion for what you do.
THE CHOICE IS ALWAYS YOURS-SUCCESS IS BUT A THOUGHT AWAY WHEN TURNED INTO ACTIONS
~ The greatest waste in the world is the difference between what we are and what we
could become. ~Ω
~ Most people have so much more potential than where they are right now ~
Ω~ Success or Failure is dependent
on one thing ~YOUΩ
~ Are you the player you want to become? ~
(425) [email protected]