UNC ATHLETICS MENTAL PERFORMANCE & LIFE SKILLS TRAINING PROGRAM
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Transcript of UNC ATHLETICS MENTAL PERFORMANCE & LIFE SKILLS TRAINING PROGRAM
UNC ATHLETICSMENTAL PERFORMANCE
& LIFE SKILLS TRAINING PROGRAM
Brett Manning
Lyndsie Coleman, M.S.
15 Seconds of Focus
Session 3Mental Performance Skills:
• Focus Enhancement
• Power of Routines
Life Skills:
• Relaxation
• Identity Control
Focus EnhancementGoal: Create clear lines of communication in your mind
What does being focused actually mean?
• In the present moment
- Not thinking about the future or the past
- “Be Here, Now”
• High awareness…
- Of the game/competition
- Of your own emotions
- Of small details
- Of competitor’s and teammates’ movement
Focus Enhancement
Ways to raise your focus level:
• Become in tune with your breath
• Determine the exact task at hand (simplify the process)
• Integrate all of your senses
- Pay more attention to sounds, touch, smells, seeing
small details
• Train your mind to have a high level of focus outside of
sport
Focus Enhancement
PROCESSFOCUS details
Focus EnhancementWhat things can hinder your focus level?
• Fans
• Teammates/Competitor’s play
• Coach
• Officials
• General Life
• Pain
• Failure
• Success
• Level of tiredness
Focus EnhancementFocus Breaks
• Cannot focus 100% of the time
• Develop a “Focus Tool” to help you get into high focus mode
• Examples:
• Que word(s)- “Be Here Now”; “Go Time”
• Circle of focus
• Quirks- Clap hands, etc,
Focus Enhancement4 Questions From the Athletic Coping Skills Inventory (ACSI)
(Smith et al., 1994).Scale: 0- Almost Never 1- Sometimes 2- Often 3- Almost Always
1. I handle unexpected situations in my sport very well.
2. When I am playing sports, I can focus my attention and
block out distractions.
3. It is easy for me to keep distracting thoughts form
interfering with something I am watching or listening to.
4. It is easy for me to direct my attention and focus on a
single object or person.
Focus Enhancement
• Simple
• Clear
• Task at Hand
• Aware of surroundings
• Able to Predict
• In Control
• Attention to detail
Routines
RoutinesWhy are routines important?
• Improve consistency
• Increase comfort
• Ease anxiety
Types:
• Daily
• Pre-Practice/Competition
• Pre-Shot/Pitch/Serve, etc.
• Post-Shot/Pitch/Serve, etc.
• Post-Practice/Competition
RoutinesApplication Activity
Partner up and discuss your physical & mental routines:
• Pre-game/competition
• Pre-shot/pitch/serve
• Post-shot/pitch/serve
• Post-game/competition
RelaxationWays to relax yourself:
• Slow, deliberate breath focus (meditation)
• Body scanning
• Progressive muscle relaxation
• Stretching/Yoga
• Exercise
• Listen to soothing music
RelaxationBenefits of relaxation techniques:
• Increased chance of playing in flow
• Slows heart rate and blood pressure
• Lowers stress/anxiety level
• Increases present moment focus (clarity of mind)
• Increases blood flow to major muscle groups
• Reduces anger/frustration
• Sleep: Easier to fall asleep and stay asleep
• Increases grey matter in brain and improves overall brain
performance
Relaxation
When to use it?
How to practice it?
How do you relax?
RelaxationApplication Relaxation Activity
Identity ControlWho are you?
• Private Identity- How we see ourselves
• Public Identity- How we think others see us
• Identity Foreclosure- I’m only an athlete!
• Multi-Dimensional Self- I’m a lot of different things!
Identity ControlProblems associated with identity foreclosure:
• Over-commitment
• Over training (can lead to physical exhaustion, burnout and
anxiety when not training)
• Use of performance-enhancing drugs
• Social isolation
• Post-injury depression
• Post-athletic career transition identity crisis/depression
Identity ControlApplication Exercise:
Defining your multi-dimensional self.
1. List all parts of your life (including sport) that you engage in on
a yearly basis.
2. Rate the different parts of your life on importance to you 1-10
1= Little Importance 10= Extremely High Importance
3. Write down: “I know that I am not an athlete only and that my
performance as an athlete doesn’t define me as a person. It is
only a reflection of part of my life.”
4. Partner share
Date: Tuesday, December 3 (2 Weeks From Today)
Mental Performance Skills:
• Dealing With Anxiety & Pressure
• Peak performances
Life Skills:
• Time Management (revisited)
Next Session
Stay ConnectedResources to Keep Learning About The Mental Game:
• Website: www.unc-mental-training.weebly.com
• Facebook Page
• Mass Texts
• Email: [email protected]
• 1:1 Consultation
Questions?