MENTAL PLANS

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What are “mental plans”?

Systematic mental strategies to help athletes perform their best by attaining, maintaining, and regaining a Flow Mindset.

MENTAL PLANS

What are the benefits of mental plans?

BENEFITS OF MENTAL PLANS

What is a Flow Mindset?

THE FLOW MINDSET

Put mind on automatic pilotDON’T THINK! . . . JUST REACT!Play In-The-Moment.

ULTIMATE IMPACT OF FLOW MINDSET

Why do we want a Flow Mindset?

Does a Flow Mindset always result in a Flow

experience?

What are the different types of mental plans?

TYPES OF MENTAL PLANS

One plan for practiceOne plan for competition

Make practice more like competitionMake competition more like practice

PRIMARY MENTAL PLAN STRATEGY

MENTAL PREPARATION PLANS

PURPOSE OF MENTAL PREPARATION PLANS

MENTAL PREPARATION PLANS

MENTAL PREPARATION PLANS

MENTAL PERFORMANCE PLANS

PURPOSE OF MENTAL PERFORMANCE PLANS

PERFORMANCE PLAN ALTERNATIVES

3 TYPES OF MENTAL PERFORMANCE PLANS

Chunk 1500-meter race into 3-7 meaningful parts (e.g., start, first 400 meters, middle part of race, & last 400 meters)

Develop goals and action plans for achieving them during each race segment

Identify cue words that trigger correct focus during each race segment (e.g., race start-- “explode & push,” “let it flow!”)

STANDARD COMPETITIVE PLAN FOR 1500 METER RUNNER

400 METERS RACE PLAN

Create consistent, high-level performance

Used for repetitive, self-paced tasks.

Promote FM Focus, confidence, and trust (automaticity!) so

performance becomes better and more consistent.

PURPOSE OF PRE-PERFORMANCE ROUTINES

Energy management Remove unwanted tension Adjust your arousal to its optimal level

Confidence Cue

Thought Cue Positive, stress-free, productive mental attitude

Feelings Cue Imagery to experience successful performance Execute skills automatically

COMPONENTS OF PRE-PERFORMANCE ROUTINE

1. Relax your arms and legs by taking several deep knee bends while clinching fists and shaking them out and set feet square to the free throw line.

2. Bounce the ball 3 times using the inflation hole as a focus cue while bouncing the ball deliberately.

3. Put your thumb in the channel with your index finger pointing at the inflation hole while boosting confidence by imagining the perfect shot.

4. Elbow in the shot pocket while imagining perfect touch and feel throughout the shot.

5. Use an initiation cue such as cocking your wrist to automatically initiate the shot by bending your knees while keeping your eyes on the target.

6. Repeat cue word “nothing but net.”7. Execute automatically, following thru completely with “your

hand in the cookie jar.”

STANDARD PRE-PERFORMANCE ROUTINE

TOM AMBERRY FREE THROW ROUTINE

Sports with regular breaks in the action.

Employ a 3-step process use down time to productively deal with previous performance and effectively prepare for upcoming performance.

BETWEEN-PERFORMANCE ROUTINES

3 STEPS FOR BETWEEN-PERFORMANCE ROUTINES

Beginning of each quarter or halfEnd of each quarter or halfAgainst the press (situational)After a run of points

STANDARD INTERACTIVE SPORT PERFORMANCE PLAN

When officials make a bad callWhen opposing fans become rowdyFollowing a turnover or major mistakeWhen the coach yells at youWhen opponents get a run of 3 or more baskets

BACKUP INTERACTIVE SPORT PERFORMANCE PLAN

MENTAL RECOVERY PLANS

PURPOSE OF MENTAL RECOVERY PLANS

When might you need a mental recovery

plan?

WHEN YOU MAY NEED MENTAL RECOVERY PLANS…

What are possible mental recovery

strategies?

Initiation cue (e.g., clap your hands)Relax physicallyIdentify new goalsCounter negative thoughts and develop a

constructive perspectiveImage new objectivesTrust body’s ability to execute automatically

MENTAL RECOVERY STRATEGIES

IMPLEMENTING AND EVALUATING MENTAL

PLANS

IMPLEMENTING MENTAL PLANS

1. Did you stay focused on your process and performance goals?

2. Did you develop and maintain a Flow Mindset?1. “State in which you perform best rather than feel best or

most comfortable”

EVALUATING MENTAL PLANS