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mental skills for athletes

Cba5598572eca7bd38ad90d581afa53c?s=47 Joanna Carritt
February 05, 2013
49

mental skills for athletes

talk for Somerset RC Tri club on use of psychology in racing and training for triathlon

Cba5598572eca7bd38ad90d581afa53c?s=128

Joanna Carritt

February 05, 2013
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Transcript

  1. Mental  Skills  for  Athletes   The role of Psychology in

    Training for and Racing Triathlon
  2. Mental  skills  and  psychological  techniques  can  be   applied  by

     sports  people  to  help  them  on  the  following   levels:   Performance   Goal  se=ng    Mo>va>on  &  Life  Balance  
  3. Performance      The  immediately  effec>ve  applica>on  of  pyschology  

    • Attitude/Outlook • Performance Techniques • Control
  4. Performance  -­‐  a=tude    and  outlook      Belief  leads

     to  behaviour   Altering  your  viewpoint  enables  you  to  approach   difficul>es  in  a  construc>ve  manner   Identifying and changing limiting beliefs
  5. Take  responsibility,  Take  control   Pu=ng  the  yourself  AT  CAUSE>>

      -­‐  iden>fy  current  limita>ons     -­‐formulate  a  realis>c  and  achievable  plan  to  over  come  them   No Excuses! Performance  -­‐  a=tude    and  outlook    
  6. Performance  -­‐  a=tude    and  outlook     •  Clearly

     Formalising  Goals   •  Ge=ng  a  coach/  Inves>ng  in  BePer  Equipment     •  Time  management  and  Priori>sa>on   •  Regularly  revisit  Goals  and  Assess  Recent  behaviours   Setting yourself up for success
  7. Performance  -­‐  Techniques   Mental  rehearsal  -­‐sport  specific    

    Drawing  on  emo>ons  for  strength  and   mo>va>on  during  an  event   Vividly  recalled  or  imagined  posi>ve   experiences.     (Need  not  be  associated  with  the  sport)   Visualization
  8. Performance  -­‐  Techniques   Engaging  a  desired  mental  state  through

     a   learned  ac>on   Use  of  music>  Gamma  Brain  Wave   “stepping  into  zone”  at  will   Anchoring
  9. Anchoring  

  10. Performance  -­‐  Control     Remaining  in  THE  Right  State

     (not  A  right  state!)     Mental  rehearsal  >  dealing  with  poten>al  difficul>es   Rehearsing  a  state  of  calm  in  the  face  of  the  ‘worst  case’   scenario   State of Mind
  11. Performance  -­‐  Control     Iden>fy  and  specify  source  of

     nerves   How  can  I  mi>gate  this  through  my  ac>ons?   Take  control  of  your  own  reac>ons     (be  “at  cause”)   Overcoming Nerves
  12. •  Physical  issues     (“Hi=ng  the  wall”)   • 

    Technical  issues     (transi>ons,  loosing  goggles,  puncture)   Performance  -­‐  Control     How can I mitigate this through my actions? •  Key  words  and  phases   •  Planning  &  rehearsing  
  13. Goal-­‐se=ng  &  Mo>va>on   Excellence  in  sport  is  a  long-­‐term

     investment,  requiring   commitment  and  compromise.     These  things  are  crucial  for  mo>va>on,  and  success.   • Ecology • Athletic Progression Plan • Long/Mid/Short Term
  14. GOAL  SETTING   MOTIVATION   FOCUS   OUTCOMES   ATTITUDE

     &   ACCOUNTABILITY   TRAINING  &   RECOVERY   PREPARATION   EVALUATION   RESULTS   PROCESSESS   INTERMEDIATE   TARGETS  
  15. Defining  ul>mate  goals   Appraise  current  posi>on   Time  frame

      Intermediate  steps>>Short  term  goals/targets   Turning ‘dreams’ into ambitions Goal  Se=ng  =  Mo>va>on    
  16. Goal  Se=ng  -­‐  Ecology     Life  adjustments  may  be

       required  >>  are   these  Sustainable  changes?   Value  to  Self  is  cri/cal   Goals  in-­‐line  with  our  personal  values   Relevant  beyond  our  close  circle/niche  of  peers   Aligned/Balanced  with  our  other  priori>es   Does  it  make  me/loved  ones  happier   Am    I  “improving”  myself?  
  17. All  you  need  is  the  Plan,  Road  map  and  the

      Courage  to  Press  On  to  your  Des>na>on   Mo>va>on  -­‐  long  term    
  18. Goal  se=ng  –  athle>c  progression   Outcome  Goal   Performance

     Targets   “Plan  of  APack”   Intermediate  goals,  performance  targets  &  processes  
  19. Goal  se=ng  -­‐athle>c  progression     Example  process  goals  

    •  Age  group  results>  wins  and  championship  >tles  ✔   •  Publicity>  establish  media  presence  and  following✔   •  Form  support  network✔   •  Sponsor  backing✔   •  Develop  coaching  business  (financing)✔   •  Pro  licence  ✔   •  FREQUENT  RACING!!>>  gain  experience  and  exposure   •  Learn  from  others>  Modelling   •  Asses  strengths  and  develop  weakness  
  20. Mo>va>on  Short  term   Ongoing  training  -­‐  session  by  session

        Not  always  fun!     Draw  on  long  term  goals,  values  and  process  goals   “people  will  do  anything,  with  enough   reasons”  
  21. Mo>va>on  -­‐  short  term     •  Clear  intermediate  goals

     and  targets     •  Visualiza>on  during  training   •  Thinking  “this  is  for  the  race  day”  
  22. change  in  environment   change  in  mo>va>ng   values  

    managing  level  of  work   loss  of  confidence   &mo>va>on   comprimised   commitment     impaired   performance   RE-­‐ASSES  GOALS!!   Mo>va>on  -­‐  mid  term     Limiters
  23. Assess  Des>na>on  and  validity  of  the  Path   Re-­‐align  goals

     with  values   Renew  mo>va>on   Achieve  posi>ve  mindset   Construc>ve  ac>ons    check  Roadmap  -­‐  alternate  Path?   Mo>va>on  -­‐  mid  term    
  24. Mo>va>on    -­‐  Long  Term   •  What’s  important  to

     me  about  triathlon  success?   •  Are  these  thing  currently  being  sa>sfied?   •  What  would  make  me  turn  it  down?     •  What  is  important  to  me  in  my  life?   •  Are  these  compa>ble?  
  25. Tool  Kit  and  Resources   •  Affirma>ons   •  Goal

     Se=ng  (short/mid  term)   •  Take  credit  for  achievements   •  Recognize  and  u>lize  available  resources   •  Iden>fy  (and  acquire)  further  resources  required     •  Reframe  limi>ng  beliefs     Mo>va>on  –  long    term