Mental Skills Training For Sport - Cognella

Mental SkillsTraining for SportMoira E. Stuart, Ph.D.Included in this preview: Copyright Page Table of Contents Excerpt of Chapter 1For additional information on adopting thisbook for your class, please contact us at800.200.3908 x71 or via e-mail atinfo@cognella.com

Mental Skills Training for SportMoira E. Stuart, Ph.DNorthern Illinois University

If you wish to contact the author for a speaking engagement, pleasesend your emails to mestuart@niu.edu.Copyright 2010 by Moira E. Stuart. All rights reserved. No part ofthis publication may be reprinted, reproduced, transmitted, or utilizedin any form or by any electronic, mechanical, or other means, nowknown or hereafter invented, including photocopying, microfilming,and recording, or in any information retrieval system without thewritten permission of University Readers, Inc.First published in the United States of America in 2010 by Cognella, adivision of University Readers, Inc.Trademark Notice: Product or corporate names may be trademarksor registered trademarks, and are used only for identification andexplanation without intent to infringe.14 13 12 11 1012345Printed in the United States of AmericaISBN: 978-1-935551-02-7

ContentsAcknowledgmentsPrefaceCHAPTER 1: BUILDING YOUR FOUNDATIONFOR SUCCESSvvii1Mental TrainingMy Mental ToughnessMental ToughnessExpectationsExpectations Throughout Your Sport CareerExpectations of Others1445611CHAPTER 2: GOAL SETTING TOOLS13My Practice GoalsPractice Goals EvaluationMy Competition GoalCompetition Goal EvaluationNon-Sport GoalsWeekly Goal EvaluationPostseason Goals15171819202122CHAPTER 3: CONFIDENCE BUILDING TOOLS23Confident ThinkingConfident Thinking Exercise2324

Tools for Building ConfidenceMore Tools for Building Confidence2627CHAPTER 4: VIZUALIZATION TOOLS31Visualize SuccessMental Practice3134CHAPTER 5: FOCUSING TOOLS37Focus SkillsShifting Your FocusPractice Focus374041CHAPTER 6: MENTAL TRAINING GAME PLAN43Practice EvaluationCompetition Day Mental RoutineCompetition EvaluationCommitment to Reaching My PotentialCommitment to My Team4345464848

ACKNOWLEDGMENTSThis book would not have been possible if not for the privileged opportunity to work with the hundreds of dedicated student athletes atNorthern Illinois University. So many student athletes dedicated theirprecious personal time reviewing and discussing what they wantedand needed in a mental skills training book. From the perspectiveof the student athlete, this book truly reflects the mental skills training needed to be a competitive athlete in today’s sport environment.Numerous high school athletes also provided honest feedback tomake this book useful and pertinent for all levels of sport.Opportunities are both earned and provided. The opportunity towrite this book, and in turn help student athletes reach their potential,was made possible through the initial and on-going support of theNIU athletics administrative staff. Ongoing gratitude goes to my almamater, Oregon State University, where I gained my initial opportunityto teach mental skills training to collegiate athletes.Last, but not least, deepest thanks to my family and support systemfor encouraging me to pursue my goals and dreams by their unconditional love and support. To my late mother, Rita V. Stuart, thank youfor raising me to believe I could do anything I dreamed in life.Acknowledgments v

PREFACEThis book was developed to help you, the student athlete, reach yourperformance potential through the process of learning and practicingmental skills training techniques. In this book, you will learn handson mental training tools needed to develop mental toughness in bothsport and life. By developing the mental tools for success, you will beable to respond well under pressure situations, sustain enjoyment inyour sport, and experience the best that competition has to offer. Byusing this manual year round, you will be committing to reachingyour personal potential as well as contributing to your team’s journeytoward its potential.Preface vii

1Building YourFoundation for SuccessMENTAL TRAININGWhat is mental training?Mental training involves the process of developing themental skills needed to strengthen and condition yourmind as you pursuit your performance potential. Thinkof your mind and body as a quality performance engine. In orderto gain high performance, you need to fuel it properly and have thecorrect tools to maintain the engine. An athlete who has preparedboth physically and mentally has developed the mental mindset ofexpecting success. While mental training is not a new concept, manyathletes have not taken full advantage of their own inner strength.Tiger Woods, Peyton Manning, Annika Sorenstam, Serena Williams,and Michael Jordan are just a few examples of top athletes who havespoken about the important role mental training has played in contributing to their success in sport.Here are some common reasons why student athletes use mentaltraining: To handle the transition from being a high school athlete toa college student athleteBuilding Your Foundation for Success 1

2 Mental Skills Training for Sport To handle competitive pressureTo feel less anxious before competitionTo improve confidence in all situationsTo learn to move past mistakes during competitionTo understand and accept the present sport roleTo learn from coaches’ feedbackTo move on after mistakes in competitionTo perform consistentlyTo learn how to set and attain challenging goalsTo stay motivated and focused year-longRewards of mental training When you commit to developing mental toughness, you willbecome aware of the power of your own mind. The first timeyou reach your intended goal through purposeful intent, youwill gain momentum for performing consistently. As you beginto gain ability to create your own sport experience and believein the power of your personal strength, you will begin to feelin control of creating your sport experience. Mental training also helps you to build mental toughness needed in competitive situations across both success and failure. You have chosen to be part of an elite group which recognizesthat “where the mind goes the body will follow!” You have chosen to take control of both your mind and your body. Yourwillingness to look beyond just the physical training is what willtake you from where you are to where you want to go.What does mental training require?A desire to improve and a commitment to reach your potentionalis the first and most important requirement. Once you learn and

Building Your Foundation for Success 3develop the tools they will require very little time commitment.Mental training can be done on a daily, weekly, or game-by-gamebasis. The worksheets that follow will require you to prepare yourmind in the following settings: PracticeCompetitionPreseason conditioningOff-season trainingPostseason conference playTournament playFor each mental skill, you will develop a selection of mental tools thatyou can use in any given situation. It is important to understand thatduring the moment of competitive pressure, it is too late to developyour mental skills. Once you sharpen one tool it will help build another mental tool. Therefore, it is important to learn how to developand select the right tools for any situation. So let’s get started! Belowis a list of common mental skills training tools needed to reach yourperformance potential: Goal-setting toolsFocusing toolsConfidence-building toolsEffective thinking toolsMental imagery toolsRelaxation toolsLeadership toolsMental routine tools

4 Mental Skills Training for SportMY MENTAL TOUGHNESSFor each characteristic listed below, assign the number that corresponds with your abilities in each situation:3 Possess this ability on a regular basis;2 Possess this ability sometimes; or1 Rarely possess this ability.Currently, I have:Strong beliefs about my ability to reach my goalsStrong beliefs that I have the ability to beat tough opponentsI have on-going motivation to succeedI can bounce back from performance set backsI thrive under pressure situationsI cope with the normal pre-competition anxietyI am unaffected by others good or bad performancesI can remain reasonably focused through life distractionsI can push off physical pain while maintaining a high levelof effort and performanceI can block out distractions during competitionI can motivate my teammates to succeedI can shake off harsh criticism from my coachesI can regain emotional control following a setback in a game13–19 now is the time to build your mental toughness20–26 you are on your way to being mentally tough at all times27–39 strong mental toughness stay strong!MENTAL TOUGHNESSSurely you have heard coaches talk about wanting their athletes tobe mentally tough but what does mental toughness mean? Mental

Building Your Foundation for Success 5toughness is a result of engaging in mental training that conditions anathlete to perform and react consistently and reach his or her performance potential on a consistent basis. Simply put, it is the complement and necessary mental conditioning needed to succeed.Signs of a mentally tough athlete: Strong beliefs about the ability to reach goals Strong beliefs in personally having the ability to beat toughopponents Ongoing motivation to succeed Can bounce back from performance setbacks Thrives under pressure Copes with the normal pre-competition anxiety Is unaffected by others’ good or bad performances Remains reasonably focused through life’s distractions Can push off physical pain while maintaining a high level ofeffort and performance Can block out distractions during competition A strong determination to succeed, which motivates teammates Can shake off harsh criticism from the coaches Can regain emotional control following a setback in a gameOne of the main benefits of mental training is to improve your mentaltoughness and attain the response and performance you want in any situation. The good news is mental toughness can be developed so let’s getstarted by understanding how you view expectations for success in sport.EXPECTATIONSExpectations for success are your beliefs about what you think is possible in any given situation. Champions expect success every time they

6 Mental Skills Training for Sportcompete and stay focused until their expectations are met. They alsoknow the difference between realistic and unrealistic expectations.Therefore, it is important to understand both the expectations thatyou have of yourself as well as the expectations of others.What I expect from myselfIn achievement situations we develop beliefs about what we think,will, and should happen. As an athlete you expect a certain level ofperformance from yourself every time you compete. Sometimes theseexpectations are realistic and based on your past successes. Othertimes they are not realistic and are based on what we think othersexpect from us. Our personal expectations should be based on whatwe know we can accomplish and what we are motivated to achieve.What others expect of meAthletes often describe pressure as a concern about whether or not wecan meet the expectations of others. These feelings of pressure oftencome from what others tell us we can or should accomplish. Manyof you were stand-out athletes in your high schools and hometowns.However, in college you are among the best of the best. In turn, youneed to reestablish your expectations for success. In your first year,your job is to learn and accept the expectations that your coaches setfor you as a new member of the team. Be patient, but be persistent.Remember that success comes to the prepared mind.EXPECTATIONS THROUGHOUT YOUR SPORT CAREERFirst-year expectationsAs a first-year student athlete, your expectations are formed from previous high school or junior college experiences. Having a successful