University of Idaho MENTAL PLANS: DEVELOPING MENTAL TOUGHNESS THRU SYSTEMATIC PLANNING Damon Burton...

University of IdahoUniversity of Idaho

MENTAL PLANS: DEVELOPING MENTAL

TOUGHNESS THRU SYSTEMATIC PLANNING

Damon BurtonDamon Burton

What is mental What is mental toughness?toughness?

DEFININGMENTAL TOUGHNESS

Playing your best in Playing your best in any situation, even any situation, even when you encounter when you encounter problems, hassles, problems, hassles, adversity or failure. adversity or failure.

When is mental toughnessWhen is mental toughness

at a premium?at a premium?

SITUATIONS DEMANDING MENTAL TOUGHNESS

Playing on the road in front of a hostile crowd.Playing on the road in front of a hostile crowd. Fighting illness or injuries.Fighting illness or injuries. Suffering through a slump or losing streak. Suffering through a slump or losing streak. Confronting adverse playing conditions.Confronting adverse playing conditions. Against difficult opponents.Against difficult opponents. During really important competitions.During really important competitions. When the situation is critical or the game is on When the situation is critical or the game is on

the line.the line.

What are the benefits of What are the benefits of Mental Plans?Mental Plans?

BENEFITS OF MENTAL PLANS

• Create a Flow mindset.Create a Flow mindset.• Enhance performance quality.Enhance performance quality.• Increase performance Increase performance

consistency.consistency.• Promote mental toughness to deal Promote mental toughness to deal

with adversity.with adversity.

CREATING & MAINTAINING THE IDEAL MINDSET

In-the-ZoneIn-the-Zone Confident.Confident. Focus intently on key Focus intently on key

process cues.process cues. Keep thoughts positive Keep thoughts positive

and limited.and limited. Maintain poise and Maintain poise and

control arousal.control arousal. Execute automatically Execute automatically

and “let it happen”.and “let it happen”.

ChokingChoking Diffident, stressed and Diffident, stressed and

anxious.anxious. Distracted or focused on Distracted or focused on

outcome and product. outcome and product. Let thoughts get negative and Let thoughts get negative and

intrusive.intrusive. Lose poise and get Lose poise and get

overaroused.overaroused. Try to control performance Try to control performance

and “make it happen”. and “make it happen”.

THE FLOW MINDSET

Unshakably Unshakably confidentconfident.. Totally Totally focusedfocused on key performance on key performance

cues.cues. Optimally arousedOptimally aroused or “psyched up”. or “psyched up”. MotivatedMotivated to push your limits. to push your limits. PoisedPoised with a positive mental attitude. with a positive mental attitude. Performing automatically.Performing automatically.

How do we create the Flow How do we create the Flow Mindset in practice and Mindset in practice and competition necessary to competition necessary to

promote mental toughness?promote mental toughness?

CREATING MENTAL TOUGHNESS

Develop mental plans Develop mental plans to deal with any to deal with any situation.situation.

Work your plans Work your plans to to perform your best perform your best under any under any circumstances.circumstances.

MENTAL PLANS Systematic mental Systematic mental

strategies to help strategies to help athletes perform their athletes perform their best by best by attaining,attaining, maintainingmaintaining and and regainingregaining a a Flow Flow Mindset. Mindset.

TYPES OF MENTAL PLANS

Mental Preparation PlansMental Preparation Plans Mental Performance PlansMental Performance Plans Mental Recovery PlansMental Recovery Plans

DQ 5: Which type of plan do you feel is most important?DQ 5: Which type of plan do you feel is most important?

Mental Preparation PlansMental Preparation Plans

attain Flow mindsetattain Flow mindset

Optimal Optimal PerformancePerformance

Mental Performance PlansMental Performance Plans

maintain Flow mindsetmaintain Flow mindset

Mental Recovery PlansMental Recovery Plans

regain Flow mindsetregain Flow mindset

PRIMARY MENTAL PLAN STRATEGY

One plan for both One plan for both practice and practice and competition.competition.

Make practice more Make practice more like competitionlike competition

Make competition Make competition more like practice.more like practice.

MENTAL PLAN OBJECTIVES

AttainAttain a Flow Mindset a Flow Mindset (FM).(FM).

MaintainMaintain that FM during that FM during practice and competition. practice and competition.

RegainRegain your FM if you your FM if you lose composure.lose composure.

What are . . . What are . . .

Mental Preparation Plans Mental Preparation Plans

and how do they work?and how do they work?

PURPOSE OF MENTAL PREPARATION PLANS

To promote optimal To promote optimal performance by performance by utilizing a structured utilizing a structured personal mental personal mental warmup routine that warmup routine that creates a creates a Flow Flow Mindset.Mindset.

MENTAL PREP PLANS

Mental Performance Plans Mental Performance Plans and how do they work?and how do they work?

PURPOSE OF MENTAL PERFORMANCE PLANS

To promote optimal To promote optimal performance by helping performance by helping athletes maintain their athletes maintain their Flow Mindset Flow Mindset throughout practice throughout practice and competition and and competition and achieve their goals.achieve their goals.

PERFORMANCE PLAN ALTERNATIVES

StandardStandard plans plans Backup Backup plansplans

STANDARD MENTAL PERFORMANCE PLANS

GoalsGoals you want to accomplish if you want to accomplish if everything goes perfectly.everything goes perfectly.

Action plans Action plans for focusing on and for focusing on and achieving goals.achieving goals.

BACKUP MENTAL PERFORMANCE PLANS

Plan for dealing with obstacles and Plan for dealing with obstacles and roadblocks to stay in a FM and remain roadblocks to stay in a FM and remain focused on achieving your goals.focused on achieving your goals.

Plan for performing well by Plan for performing well by overcoming problems or things that go overcoming problems or things that go wrong.wrong.

3 TYPES OF MENTAL PERFORMANCE PLANS

Races or routines.Races or routines. Pre-performance or Pre-performance or

between-performance between-performance routines.routines.

Interactive sports.Interactive sports.

STANDARD RACE PLAN FOR 1500 METER RUNNER

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

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

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

400 METERS RACE PLAN

PURPOSE OF PREPERFORMANCE ROUTINES

Preperformance routines (PPR)s create consistent, Preperformance routines (PPR)s create consistent, high-level performance on repetitive, self-paced high-level performance on repetitive, self-paced tasks such as free throw shooting, serving in tennis tasks such as free throw shooting, serving in tennis or volleyball, kicking in football, or all shots in golf, or volleyball, kicking in football, or all shots in golf, archery and shooting. archery and shooting.

PPRs promote FM, particularly focus, confidence, PPRs promote FM, particularly focus, confidence, and trust so performance becomes better and more and trust so performance becomes better and more consistent. consistent.

Consistent preperformance routines are effective Consistent preperformance routines are effective because they allow athletes to trust their bodies and because they allow athletes to trust their bodies and execute with greater automaticity.execute with greater automaticity.

PREPERFORMANCE ROUTINE COMPONENTS Relax your body and remove unwanted Relax your body and remove unwanted

tension.tension. Adjust your arousal to its optimal level,Adjust your arousal to its optimal level, Utilize a “confidence cue”.Utilize a “confidence cue”. Create a positive, stress-free and productive Create a positive, stress-free and productive

mental attitude using a “thought cue”.mental attitude using a “thought cue”. Use multisensory imagery to experience Use multisensory imagery to experience

successful performance. successful performance. Execute automatically using “feeling cues”.Execute automatically using “feeling cues”.

TOM AMBERRY FREE THROW PRESHOT ROUTINE

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

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

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

TOM AMBERRY FREE THROW PRESHOT ROUTINE

Step 4Step 4 – elbow in the shot pocket while imagining – elbow in the shot pocket while imagining perfect touch and feel throughout the shot. perfect touch and feel throughout the shot.

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

Step 6Step 6 – repeat cue word “nothing but net.” – repeat cue word “nothing but net.” Step 7Step 7 – execute automatically, following thru – execute automatically, following thru

completely with “your hand in the cookie jar.”completely with “your hand in the cookie jar.”

BETWEEN-PERFORMANCE ROUTINES

For sports where there are regular breaks For sports where there are regular breaks in the action (e.g., tennis, volleyball, in the action (e.g., tennis, volleyball, football, shooting, archery, field events in football, shooting, archery, field events in track, etc). track, etc).

Goal is to employ a 3-step process to ensure Goal is to employ a 3-step process to ensure that the down time between plays, points or that the down time between plays, points or trials is used productively deal with trials is used productively deal with previous performance and effectively previous performance and effectively prepare for upcoming performance.prepare for upcoming performance.

3 STEPS FOR BETWEEN-PERFORMANCE ROUTINES

Step 1: ReactStep 1: React – develop a composed reaction to – develop a composed reaction to previous good or bad performance to remain previous good or bad performance to remain emotionally stable. emotionally stable.

Step 2: Relax and ReflectStep 2: Relax and Reflect – learn from previous – learn from previous performance without dwelling on mistakes. performance without dwelling on mistakes.

Step 3: Refocus and ReadyStep 3: Refocus and Ready – cue a – cue a preperformance routine to refocus on the task preperformance routine to refocus on the task at hand and get ready to perform at hand and get ready to perform automatically.automatically.

NEBRASKA FOOTBALL BETWEEN PLAY ROUTINE

GoalGoal -- maximize -- maximize responsibility & self control. responsibility & self control. Step 1: ReadyStep 1: Ready – signal caller uses “ready” to focus – signal caller uses “ready” to focus

players attention totally on the call and the next players attention totally on the call and the next play. For example, offensive players review their play. For example, offensive players review their assignment and the snap count. assignment and the snap count.

Step 2: RespondStep 2: Respond – automatic execution reinforced – automatic execution reinforced daily in drills and scrimmages. daily in drills and scrimmages.

Step 3: RefocusStep 3: Refocus – review the completed play, learn – review the completed play, learn from it, put it behind them and focus attention on from it, put it behind them and focus attention on the next play. the next play.

STANDARD INTERACTIVE SPORT PERFORMANCE PLAN

Beginning of each Beginning of each quarter or half. quarter or half.

End of each quarter End of each quarter or half.or half.

Against the press.Against the press. After a run of points.After a run of points.

BACKUP INTERACTIVE SPORT PERFORMANCE PLAN

When officials make a bad call.When officials make a bad call. When opposing fans become rowdy.When opposing fans become rowdy. Following a turnover or major mistake.Following a turnover or major mistake. When the coach yells at you.When the coach yells at you. When opponents get a run of 3 or more When opponents get a run of 3 or more

baskets.baskets.

BASKETBALL PERFORMANCE PLAN

Mental Recovery Plans Mental Recovery Plans and how do they work?and how do they work?

PURPOSE OF MENTAL RECOVERY PLANS

To help athletes To help athletes regain their regain their Flow Flow MindsetMindset during during practice and practice and competition when competition when they totally lose their they totally lose their composure.composure.

WHEN YOU MAY NEED MENTAL RECOVERY PLANS

Prevent hassles.Prevent hassles. Non-ideal conditions.Non-ideal conditions. One-sided and/or poor officiating.One-sided and/or poor officiating. Physical or illegal play.Physical or illegal play. Poor early performance or critical Poor early performance or critical

mistake.mistake. Sub-par overall performance.Sub-par overall performance.

MENTAL RECOVERY STRATEGIES

Initiation cue (e.g., clap your hands).Initiation cue (e.g., clap your hands). Relax physically.Relax physically. Identify new goals.Identify new goals. Counter negative thoughts and develop a Counter negative thoughts and develop a

constructive perspective.constructive perspective. Image new objectives.Image new objectives. Trust body’s ability to execute automatically.Trust body’s ability to execute automatically.

BASKETBALL MENTAL RECOVERY PLAN

IMPLEMENTING MENTAL PLANS

1. 1. Write out each plan in as much detail Write out each plan in as much detail as possible.as possible.

2. Use imagery to rehearse each plan.2. Use imagery to rehearse each plan.3. Try out plan in practice and refine.3. Try out plan in practice and refine.4. Employ plans in low-stress 4. Employ plans in low-stress

competition.competition.

IMPLEMENTING MENTAL PLANS

5.5. Evaluate plans’ effectiveness to Evaluate plans’ effectiveness to develop, maintain, and regain Flow develop, maintain, and regain Flow Mindset before & during competition.Mindset before & during competition.

6. Refine and extend plans based on 6. Refine and extend plans based on evaluation.evaluation.

7. Continue using, evaluating and refining 7. Continue using, evaluating and refining plans until satisfied. plans until satisfied.

EVALUATING MENTAL PLANS

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

Did you develop and maintain a Did you develop and maintain a Flow Flow Mindset?Mindset?““State in which you perform best rather State in which you perform best rather

than feel best or most comfortable”than feel best or most comfortable”

ULTIMATE IMPACT OF FLOW MINDSET

Put mind onPut mind on

automatic pilot.automatic pilot. DON’T THINK! DON’T THINK!

-- JUST REACT-- JUST REACT!!

University of Idaho MENTAL PLANS: DEVELOPING MENTAL TOUGHNESS THRU SYSTEMATIC PLANNING Damon Burton...

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