Mental Training- Bridging the Gap Between Theory and Application Mark Stanbrough, Ph.D. Emporia State University Emporia High School Great Coaches        Have a passion for athletes they work with Love their athletes Have a passion for the sport they coach Have a vision Develop training plans Teach skills Develop each athlete’s mental skills and confidence Sports Psychology      Not something to fear or avoid Not mystical or magical Simple and logical Most coaches possess the basis for it IT’S ABOUT THINKING RIGHT Fixing Problems?      Challenging athletes I have a problem can you fix it? Lack of: confidence, motivation, concentration, self-discipline, respect, overarousal, poor communication Thought of as REACTIVE The horse is out of the barn at that time-it’s already broken! BE PROACTIVE The job of the coach is to develop the athlete’s core confidence!  Provide an experience for athletes to: prepare better perform better be happier more fulfilled Also prepares them for life  Trees Grow Slowly     Be positive Build athletes up Communication-Golden Rule Monitor and build each athlete’s confidence How much of athletics is mental?   How much time do you spend on the mental? Do we believe it’s important?    Do athletes either have it or don’t have psychological skills? Do coaches have the background? Do we have the time? Research  1973- Dr. Leroy Walker, Olympic Coach     Importance of a “psychological winning edge” USATF Sports Psychology- started in 1982 1988 Olympic trials- 85% used mental training- Ungerleider & Golding Canadian Olympic team- 99%- Williams Theories of Mental Training  Symbolic Learning Theory - - Blueprint deep in mind Psychoneuromuscular Theory - Produces small muscular contractions EMG of skiers Chevreul’s pendulum Mind-Body      Fight or flight system Mugger Lemon Walking the board The world’s greatest computer is in your mind! Stages of a Mental Training Program      Relaxation Affirmations Mental Recall Mental Rehearsal Goals Relaxation   Achieve an optimal arousal level Inverted U-theory Relaxation   Prepares one for imagery Conscious (rational) mind    Views things as they currently are Likes status quo Comfortable with way things are Subconscious Mind   Accepts new ideas and images The POWER TO MOVE THE WORLD IS IN YOUR SUBCONSCIOUS MIND… William James Imagination Rules Your World     To have what you have not, you must do what you have not done! A narrow comfort zone makes dream achieving impossible. The comfort zone junkie is satisfied and fears making mistakes. Dream it. See it. Believe it. Achieve it. Relaxation Techniques   Progressive relaxation Breathing rhythms      Inhalation phase Exhalation phase Inhale without any conscious thought Focus on the exhalation phase Eliminate points of tension Affirmations  Powerful statements that repeated over and over will lead to changed beliefs. I am the greatest! I am strong! I am fast! I run relaxed! I explode! 5 P’s of Affirmations  Positive   Present Tense    These are your words Powerful   “I am” “I can” or “I will” or try is an early quit. Personal   Positive talk filters down to subconscious Action words such as power, strong, explode Point  Short and to the point Cue Words    Power word in your affirmation. When your mind draws up the image your body responds The more often affirmations are repeated the more noticeable the desired effect. Quick Strong Power Picture Attack Mental Recall  Recall one of your best performance    In the flow Everything worked perfectly Puts you in a positive frame of mind Mental Rehearsal      Preview the upcoming performance Use positive frame of mind You guide the mind- you’re in control Visualize different situations Visualize performance with neuromuscular blueprint Mental Rehearsal- Meet Situations  800 meters        Pace Surges Start Maintain Contact Push through comfort zone Kick Goal Setting    Research shows it improves performance by 16% Athletes need info on how to set goals Once goals are set, work with them Goal Guidelines     Challenging but realistic- art of coaching Inch by inch, it’s a cinch Be specific and measurable Performance goals versus outcome goals         You have control only over yourself Short term, intermediate, long term Identify steps to reach your goals Practice goals Write down your goals Athletes have major input, coaches advise Follow up with goals Limit to 2-3 major goals Practice  To starting line    Talent and genetics are outside your control   Am if good enough to win? Has my preparation given me the best chance to perform to my potential? Can’t choose to be taller or have more fast twitch fibers Can choose to practice consistently with a high degree of quality Practice makes Pe________    When athletes compete, their bodies respond in the same way they were trained to perform. Learned responses occur automatically in times of high stress Incorporate mental training into practice Negative versus Positive SelfTalk     Third throw- Poor first throw, 2ndsector foul I've got to get a good throw. What if I foul? Anxiety, pressure Overarousal     Third throw- Poor first throw, 2ndsector foul Composed, focus on process of throw, easy out of back, good position, explode Focused, confident Optimal arousal Example Cues        Hurdles: Drive to erect, fast, attack Sprints: Sound releases, quick hands, Go! 800: Control, hot track, quick hands High Jump: Push, grab the ground, pop Long Jump: Push, rock rolling downhill, grab the board Shot: Compress, push, fire hips Javelin: Run away from hand, push off and extend, left arm, right leg Meet Jitters   The goal is to get the butterflies flying in formation. Achieve optimal level of arousal   Pre-meet routine     Different for different people Relaxation, say affirmations Stay positive Be confident of yourself The feeling of fear before a contest is called EXCITEMENT! Evaluations       Mental Toughness Questionaire Mental Training Skills Meet Practice Mid-season End of season Motivational Strategies     Bulletin Board Team Goals, Individual Goals for meet Motivational sayings- daily, team developed Team motto- ROHO   Two teams, one dream Reach out and touch someone Motivational Strategies       Power songs Power videos Get rid of stinking thinking Draw goals Training diaries Mental training logs Develop strong beliefs       In yourself In your coach or leaders In your philosophy of life Mental toughness is learned. You are not born with it….. Joe Vigil A solid mental training program shifts the rewards form extrinsic to intrinsic. Today I gave the best I had. For what I’ve kept I’ve lost forever. Ordinary People With Extraordinary Desire What type of athlete do you like to coach?     Come early Stay late What can I do to be great? They know there is room for improvement. Resources       The Mental Athlete, Kay Porter The Mindset for Winning, Jack Curtis In Pursuit of Excellence, Terry Orlick The Psychology of High-Performance Track and Field- Ralph Vernacchia and Traci Statler Sports Coach Psychology: http://www.brianmac.demon.co.uk/psych.ht m Sport Psychology: http://wwwpersonal.umich.edu/~bing/oversite/sportpsyc h.html Contact     For relaxation, affirmations, mental recall, and mental rehearsal scripts, evaulations, goals, please e-mail. Mark Stanbrough, Box 4013, Emporia State University, Emporia, KS 66801 [email protected] 620-341-5399