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THEMENTALWORKOUT
Thismodelformentaltrainingisrelativelysimpleandconcrete.JasonSelk,theauthor,isasportpsychologistwhoworkswiththeSt.LouisCardinals(andothers).Severalofusattendedhispresentationthismonthandfounditworthatry.ThecoachesinattendancewereDavidHosford,AnnBoudrot,SteveThuot,andBunnyMcClung.Pleasefeelfreetocontactthemonthismodel.Iamsuretheywillsharetheirideas.Itmightalsobeworthusrunninganideasharingsessiononthis.Forthoseinterested,hisbook,10MinuteToughness,isworthpickingup.
Forme,themostcompellingreasontotrythisisthatweallagreethatmentaltoughnessandmentaltrainingareimportantforourstudents.And,yet,unlikethephysicalaspectsofourprograms,wedonotincorporatementaltrainingintoourdailyinstruction.Iurgeyoualltogiveitatry.Likeanynewskill,itwilltakerepsandpractice.IfIwerecoaching,Iwouldinstitutethiseachdayandkeepfinetuningit.Below,IhavetriedtosummarizetheJasonsinfobehindtheworksheet.Formoredetail,pleasereadhisbook.
1.
TheCenteringBreath:A15seconddeepbreathdesignedtocontrolarousalstates.
Theformulais627:breatheinfor6seconds,holdfor2,andbreatheoutfor7seconds.Makesureyouretakingcenteringbreathstocountafull15seconds.Pressuresituationmakeyoufeellikerushingthebreath.Thismayrequirerepeatingtheexercise.And,itcanbedoneatanytimewhenanathletefeelsoutoffocus.Arousalstate(thelevelofenergyorexcitementanathleteexperiencesduringperformance)isanotheraspectofthistraining.Theheartrateisaprimarycontrolofapersonsarousalstate.Oncetherategetsto120beatsperminute,themindwillnotbenearlyassharp(unlessproperconditioningandmentaltraininghaveoccurred).Athletesneedtolearntocontrolheartrateandarousalsothatenergysuppliesaremorepresentintheactionmomentsoftrainingandperformance(calm,confident,andaggressiveallatonce!).Athletesshouldtrytodeterminetheirmosteffectivearousalstate,onascaleof110(1beingalmostasleepand10beingjackeduponcoffeeandatfullkilt).Mostteamsportsareinthe69rangeandindividualsportstendtobe45.Ifyoufeelyourarousalstategettingtoohigh,usecenteringbreathtorefocusandsettle.
2.
ThePerformanceStatement:Aspecificallytailoredselfstatementuseful
forincreasingtrainingandcompetitivefocus.Thisstatementisatypeofself=talkdesignedtohelpathleteszoominononespecificthoughttoenhanceperformanceconsistency.Itshouldbesimpleandconcrete.Thinkabouttheonecorethoughtthatputsyouinthebestpositiontoplayatyourpeakwhenyoufocusonit.Forsomesportsitwillsensetohavemorethanoneperformancestatement.Thisstatement(andany)shouldnotincludedontthinking.Thisshouldbeafocusonwhattheathletecanorshoulddo.Examples:BaseballPlayer:Relax;lookaway;goaway.Thismeansswingniceandeasy,lookforballonoutsidepartofplateandhittooppositefield.
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Cyclist:Weightbackandbreatheeasy.Soccer:Headup,quickfeet,attack/finish
3.
ThePersonalHighlightReel:Anadvancedformofvisualizationallowingathletestoincreaseskillrefinementandconsistency.
Visualizeinthe1stperson(vs.watching).Itislikeyoureyesarethecameralens.Focusonwhatitfeelslike(soundslike,etc.)toperformcorrectly.Feel/experiencethisatreallife/gamespeed.Itisimportanttopayattentiontodetail.Frequentandbriefiskey.Moreeffectivetovisualizemanytimesforshortstints.Visualizeskilloractionfromstarttofinish.Determinehowyouwanttofeelanddrilldownintothatfeeling.Replayuntilyougetitright.Part1:RememberingPastSuccess:list35bestperformancehighlightsfromyourpastalongwithyoursinglegreatestmoment(SGM)insport.Visualizingapositiveemotionalexperiencefromthepastcanresultinareleaseofendorphinsintoyourbloodstreamandthisishelpfulforconfidenceandconsistency.Thesehighlightsshouldonlytake1020secondseachtovisualize.TurnyourSGMhighlightintoafreezeframephotoattheexactmomentyouexperiencedyourgreatestemotionalrush.Parts2&3:60secondmentalvideoclipsofupcominggamesorpractices.Thesepartsarealso60secondmentalvideoclips,butinsteadofthepast,youimaginewhatyouwanttohavehappeninyourfuture.Part2depictschosenhighlightsofthenextupcomingelevatedpressuregameoreventandpart3spotlightsthenextscheduledgameorpracticeforwhichyouarepreparing.Seeyourselfasawinnerandfeelwhatitwouldfeelliketoperformwellunderpressure.Therationaleistoremindyourselfofwhatyouwantohavehappeninthefuture.Example:TylerMcIlwraithsPersonalHighlightReelPart1(SuccessfulPastPerformance)SLUvs.Arkansas
Goodwarmup,feelingrelaxedandconfident
Playingaggressivelyonoffense,callingfortheballandbeingveryvocalwith
teammates Creatingoffensewithgoodmovesandshotselection
Playingstrongdefense,continuallymovingmyfeetandhands
Reboundingonbothsidesoftheball,strongandaggressive
SGM:beatingURichmondtoqualifyforconferencetournament(freeze
frame:celebratinginthelockerroomafterthegame)Part2(Nextelevatedpressuregameconferencechampionship):
Aggressiveplayforall40minutesofgame:startstrong,stronginthemiddle,finishstrong
Offensivelydrivinghardtothebasketandgoingaftercontact
Defensivelykeepmyfeetmovingandhaveactivehands
Payattentiontobeingextremelyvocalwithmyteammates,callingdefenses,
andcallingfortheballPart3(NextGameinregularseason):
Aggressiveplayforall40minutesofgame:startstrong,stronginthemiddle,finishstrong
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Offensivelydrivinghardtothebasketandgoingaftercontact
Defensivelykeepmyfeetmovingandhaveactivehands
Payattentiontobeingextremelyvocalwithmyteammates,callingdefenses,
andcallingfortheball4.IdentityStatement:Aconcreteselfstatementproventoenhanceselfimageandperformanceconfidence.Thisstatementhelpstocontrolworkethic,outcome,andselfimage.Creatinga2partstatementisencouraged.Thefirstpartindicatesastrengthyoucurrentlyhaveorwanttohave.Example:Iamthehardestworkerontheteam.Thesecondpartaddresseswhatyouwanttoaccomplish.ItisOKtostretchabithere.Iamthemostpowerfulrunningbackintheleague.Otherexamples:Iammoremotivatedthanmycompetition;Iamthemosteffectivepointguardintheleague.Iamtalented,andIworkhard.Iamunstoppableinmatches.Iamthehardestworkerontheteam.IamadominantDCLscorer.5.AnotherCenteredBreath:Asinstep1,abiologicallyestablishedrelaxationtechniqueusedtoincreasepotentialtoperformwellunderpressure.
