Mental Toughness in Sports

7/29/2019 Mental Toughness in Sports

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MENTAL

TOUGHNESS

LOEHR


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Mental Toughness Training for Sports. 0: Introduction 0-1

Introduction

The Ultimate Challenge

Insecurities

Doubts

Inadequacies

Fears

Mental Strength = Acquired Mental Skills:

Concentration Controlling Attitude Managing Pressure Thinking Right Controlling Energy Staying Motivated Visualizing.AET

Meeting ultimate challenge & building mental strength Excellence + Joy + Fulfillment + Struggle Step by step procedure for understanding and

controlling the critical mind-body connection.

Shorten the Mental Toughness processA Personal Journey

In the Past . Now

I feel Obligation

I feel Expectation

I feel Commitment

I feel Fear

I look forward

I feel like a kid

I am excited

I feel lucky to have a chance to do what I am doing

I was too busy trying to perform well to enjoy myself

I was too busy trying not to look stupid

During performance, I always got caught up with what it was

going to be

I hated losing

I was playing not to lose

My focus now is in the MOMENT

I savorthe moment Every moment is of every performance is something to be fully experienced and enjoyed I take each moment for what it is

When I lose this moment

I think about winning and losing

I think about what I should have done or not done

All the negatives come charging back.

When I do this (savor the moment),

I experience = calm, strength & energy I feel more positive I feel more in control Things start to flow automatically No tension No anxiety No fear I am right here and now I am loving every minute of it I just do

I tryto get psyched

I tryto concentrate

I tryto perform wellMy mind and body does not click.

I am fighting myself

Im fighting against the current

I just do:

Ive got excess energy Im mentally on target My mind and my body seem to click Im no longer fighting myself Im flowing with the current


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Mental Toughness Training for Sports. 0: Introduction 0-2

In the Past . Now

I kept getting in the way

I was determined to succeed I wanted to win at all cost I wanted to prove to myself and everyone I could do it

I dont get in the way as much anymore.

My motto:

try harder be stronger

Key

Try softer Be calmer

Problem:

I tried too hard I was forcing itThese makes a situation worse:

Trying to play better Trying not to get angry Trying to concentrate Trying not to be nervousTrying Harder giving 100% effort Giving 100% effort

I worry about the guy on the other side I worry about me, not him !

He is easy I am my own toughest opponent.

Keeping the feelings (pumped up, positive, confident,

invincible) is a problem

Something wold happen (even something little), and suddenly

the feeling would be gone.

So I try harder, but feeling never came back.

Savoring the Moment . 2 benefits:

It brings me back to what I am doingmakes it fun again It is easierto keep that feeling (pumped up, positive,

confident, invincible), and when I lose it, I can get them

back the same way.

When I lose these feelings, I act as if I had them . And they

come back!

I thought: that those feelings come only when I play well. Truth: I play well because I have those feelings

When I feel right, I perform right

(When I dont feel right, I dont perform right, no matter how

hard I try)

These right feelings come

when I live in every moment when I love and savor every moment when I am in the NOW


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Mental Toughness Training for Sports. 1. Mental Toughness 1-1

Mental Toughness

No One Ever Told Me

I was overwhelmed by

frustration, anger, self-doubtI fought myself every inch of the way

During competition, my inner world was frantic mix of

Panic RagePanic tied up with fears:

Fear of looking bad Fear of losing to someone I shouldnt Fear of choking Fear of winningRage reflect

Frustration (with myself) Disappointment (with myself)(These Negative) Emotions would build inside me.

The results:

mistake after mistake Failure after failure.The solution I know:

Try harderPhysiology

Muscle tight Brain fast and frantic

What is important during competition

Relaxation Calmness Quiet


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9 Mental Toughness and Consistency

Feel out of control

I feel like I am playing Russian Roulette I dont know if I will play poorly and be blown away I dont know if I will play well and be sparedWe rarely play to our full potential. This causes:

Guilt Self-doubt Anger Self-criticismPeople become casualties of sport (e.g. quit)

Frustration Mental anguish

Mental Training

= Reaching and performing at potential consistently

Consistency

= ultimate measure of mental toughness in athlete.

= earmark of a champion

Consistent Performance requires 2 things

(1) Good technique and form(2) Good mental skills

Playing well is the result of creating a particular

atmosphere within yourself.

Players who can consistently create this special

atmosphere or climate within themselves perform

consistently.

MENTAL TOUGHNESS IS LEARNED, NOT INHERITED.

Mentally tough competitors have following learned

mental skills:

Self-Motivated and Self-Directed Positive but Realistic In Control of His Emotions Calm and Relaxed Under Fire Highly Energetic and Ready for Action Determined Mentally Alert and Focused Dogged Self-Confidence Fully ResponsibleYour INNER STRENGTH makes the ultimate difference.

See next page


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9 Mental Toughness and Consistency (cont)

Learned Mental Skills of Mentally Tough Athlete:

Self-Motivated and Self-Directed

Direction comes from within Does not need to be pushed, shoved or forced Hes involved because he wants to be.Positive but Realistic

Not a complainer, criticizer, fault finder, destroyer a builder Eyes are fixed on success Eyes are fixed on what can happen Eyes are fixed on what is possibleIn Control of His Emotions

There will always be Powerful Triggers of Negative Emotions(e.g. bad refereeing, stupid mistakes, obnoxious opponents,

poor playing conditions,

Negative Emotions (anger, frustration, fear) must be controlled,or they will control you

Calm and Relaxed Under Fire

Does not avoid pressure He is challengedby pressure Being put to the test is not a threat Being put to the test is a challenge Being put to the test is opportunity to explore self-potentialHighly Energetic and Ready for Action

He is his own igniter He can ignite himselfin spite offatigue, personal problems, or

bad luck

No matter how bad he feels, or how meaningless the situation,he is capable of getting himself pumped up and energized for

playing his best

Determined

He is relentless in the pursuit of his goals Setbacks are taken in stride as he inches forwardMentally Alert and Focused Capable of long and intensive periods oftotal concentration Can tune in to whats important(even under pressure) Can tune out what is not important (even under pressure)Dogged Self-Confidence

Unshatterable sense of self-confidence Strong belief in himself and in his ability to perform well Does not fall victim to others self-defeating thoughts and ideas Not easily intimidatedFully Responsible

Takes full responsibility for his own actions There are no excuses: either he did or he didnt Ultimately, everything begins and ends with him, and he is

comfortable with that.

He is aware that his future is in his own hands.


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12 The Contest Within Yourself

You will always be your own toughest opponent

The greatest obstacle between you and your goal is YOU!

Focusing on winning and losing the external contest

too often leads toperformance paralysis.

To perform at your best, have one focus:

Doing the best that you can

Fears of winning and losing lead to:

Muscle tightness Excessive anxiety Poor concentration

Focus on

doing the very best you can winning the contest with yourself

How to Win the match with yourself:

(1) I gave my best effort every moment. I gave 100%(2) I maintained predominantly positive, healthy and

optimistic attitude with myself

(3) I accepted full responsibility for me today,for what I did and didnt do

(didnt blame parents, weather, bad equipment,

cheating opponents or anything else).

Winning the contest with yourself is hard work it is the

ultimate challenge

Key: The conquest of self

You will be victorious more consistentlywhen you consistently win the inner contest.

The contest of me against myself


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16 A Formula for Success

4 Step formula for Success:

Step 1: Self Discipline

Step 2: Self-Control

Step 3: Self-Confidence

Step 4: Self Realization

Step 1: Self Disciplined

Do whatever you have to do Make whatever sacrifices are necessary

to get the job done, the best you know how Giving up things you like in order to achieve a

higher goal.

Step 2: Self-Control

Self-Discipline leads to Self-Control

As you discipline yourself,

you experience steady increases in self-control,

Control of what you do Control of what you think Control of how you reactStep 3: Self-Confidence

Self-Control leads directly to Self-confidence

What Tracks is for Trains (without it, train goes nowhere)

Self-Confidence is for Athletes (without it, athlete goes

nowhere)

Self-confidence = the unshatterable belief in yourself,

comes from knowing that you are in control

Step 4: Self-Realization

Self-Realization

= Being the best that you can be

= manifestation of your talents and skills as an athlete

Self-Realization flows directly from Self-Confidence.

Once you believe in yourselfandfeel good about yourself,

you are opening the doors to your full potential.


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17 The AET Model

Summary of AET Model

Mental toughness is learned, not inherited The ultimate measure of mental toughness is

consistency

Mental Toughness is Learned, not Inherited

Mental Toughness is an acquiredskill

You either learn to be mentally tough, or you dont.

Process of getting Mental Toughness:

Hard-work Understanding PracticeThe point: if you want to be Mentally Tough, you can !

Consistency

Target of AET = increased performance consistency


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Mental Toughness Training for Sports. 2. The AET Model 2-1

The AET Model

2.1 Origin of AET 19

The success of AET is due to the fact that it comes from the players

and coaches themselves

It is not armchair theory

Performance Consistency is the result of Psychological Consistency

Consistency on the outside requires consistency on the inside.

The ability to establish and maintain a stable internal climate during

competitive play (leads to) competitive success.

To the extent that an athlete was unable toestablish this particular mental state,

performance suffered.

An Individuals Performance depends on the success they have in

creating and maintaining a particular kind of mental climate within

themselves.

When athletes are performing well, they invariably are experiencing ahighly distinct and specific mental state.

The Level of Performance is an accurate reflection of the kind of

internal climate existing within the performers themselves.

Right Internal Conditions lead to Peak Performance.

Playing well or Playing poorly is a natural reflection of the mental

state.

When the right internal conditions are present, playing toward the

upper range of your capabilities occur automatically.

Ideal Performance State an ideal performance climate (internal)

There is a connection between this internal state and playing well.

The Component Elements of the Ideal Performance State are

fundamentally the same for all athletes and across all sports.

The Ideal Performance State is most accurately described in terms of

specific feeling states experienced by the individual performers.

The most important mental skills required in competitive sport arethose associated with creating and maintaining the Ideal

Performance State during play.

Controlling the Ideal Performance State is directly related to the

acquisition of a core of essential mental skills.

These skills are the direct focus of the AET procedures.

Mental Toughness requires a high degree of control over the Ideal

Performance State. The more you practice, the better you get.

Maintaining the right internal climate when things are going your wayis tough enough.

The real test of mental skills come when the pressure is on, when the

world is against you, and when everything has turned upside down.


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2.2 The Ideal Performance State

Composite

I felt physically very relaxed, but really energized and pumped up. I experienced virtually no anxiety or fear, and the whole

experience was totally enjoyable.

I experienced a very real sense of calmness and quiet inside, andeverything just seemed to flow automatically.

I really didnt have to think about what I was suppose to do; it justseemed to happen naturally.

Even though I was really hustling, it was all very effortless. I always seemed to have enough time and energy and rarely felt

rushed almost at times as if I were performing in slow motion.

I felt like I could do almost anything, as if I were in completecontrol.

I felt confident and positive. It also seemed very easy to concentrate. I was totally tuned in to what I was doing. I was also super-aware aware of everything but distracted by

nothing.

It almost seemed like I knew what was going to happen before itactually did.

Critical Understanding

1. Your level of performance is a direct reflection of the way you feelinside.

2. When you feel right, you can perform right.3. Playing well is a natural consequence of the right kind of internal

feelings.

4. Playing as well as you can at the moment occur automaticallywhen the right emotional balance has been established.

5. In the final analysis, mental toughness is the ability to create andmaintain the right kind of internal feeling regardless of the

circumstances.

6. The most important step you can take to perform to your best isto create a particular climate within yourself and maintain it, no

matter what!

The wrong climate is like trying to get a seed

to grow in frozen soil.

The climate and the conditions just wont

allow the seed and soil to properly connect.

Which Comes First?

The internal state comes first.

When the right internal climate takes form, playing well occurs

naturallyand spontaneously.

The right climate helps to bridge a gap, the gap between what you can

do as an athlete, and what you actually do.

As soon as the conditions are right the right combination of

temperature, water and so on, - the connection is easily made, and the

potential of one with the other can be realized.


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2.2 The Ideal Performance State (cont) A Closer Look at the IPS

12 aspects of ideal climate:

Aspects Feelings

Physically

relaxed

When you feel relaxed and loose

Mentally Calm When you feel a sense of calmness and quiet inside

Low Anxiety When you feel no anxiety or nervousnessEnergized When you feel charged with high energy

Optimistic When you feel optimistic and positive

Enjoyment When you feel a genuine sense of fun and

enjoyment in your play.

Effortless When your performance feels effortless

Automatic When you feel automatic and spontaneous in your

play

Alert When you feel mentally alert

Mentally

Focused

When you feel mentally focused and tuned in

Self-confident When you feel highly self-confident

In control When you feel in control of yourself.

AET = to help you achieve control over this special mental IPS state.

The training procedures and concepts are designed

To help you acquire the necessary mental skills

That will enable you to

Identify your IPS Trigger your IPS Maintain your IPSRegardless of the circumstances of play.

1 Physically RelaxedAthletes do not perform well when:

Muscles feel moderately of slightly tight Athletes perform best when: theyre feeling loose they are experiencing no nervous muscle tension

2 Mentally Calm

Athlete do not perform well when

Mental State is

fast accelerated racy

When Athletes are performing well,

They experience a sense of calm and quiet inside. They experience things going in slow motion. Everything seemed to slow down, and I had all the time in the

world to make my move

3 Low Anxiety

Athlete do not perform well when

they feel:

nervous (even a little) anxious (even a little)

Athletes perform best when:

They feel no anxietywhatsoeverNo one performs well under pressure.

To be a good performer, you must be able to take tough and difficult

situations and make them PRESSURE FREE.

Their greatness is in their learned ability to take the pressure off.


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2.2 The Ideal Performance State (cont) A Closer Look at the IPS (cont)

4 Energized

Athletes do not perform well when

Source of Energy (feelings of):

anxiety fear anger frustration

Athletes perform best when:

They feel pumped withpositive energy You can never get too much positive energySource of energy = JOY

Having right energy source leads to Feelings of:

Enjoyment Fun Loving what they are doing.Unique combination = positive energy + profound sense of inner calm!

5 Optimistic

Even slightly negative and pessimistic feelings

make staying loose, calm and positivelyenergized impossible.

Feeling positive and optimistic to perform well

Makes staying loose, calm and positively energized possible.

6 Fun / Enjoyment

Principle: what you can enjoy, you can perform.

Principle: if its fun, you can perform.

You play well because you had fun!

(We do not have fun because we play well!)

Having fun and enjoying yourself:

is key to staying relaxed, calm, unanxious, positively energizedand optimistic.

Is boundless energy source Is a highly controllable feelingLearn to:

Love to struggle Love the battle Love the confrontation

7 Effortless

When things dont go well try harder!

But trying harder leads to:

Physical: Tight muscle Mental: Fast and frantic mental state

When things dont go well try softer!

I give 100% to the task, but I must also:

let go and let it happen by itselfPlaying well is effortless!

Playing well occurs when:

We give 100% to the task of letting it happen by itself.

Learn to

try softer try easierWhen we play well, time seems to slow and it all becomes easy.


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2.2 The Ideal Performance State (cont) A Closer Look at the IPS (cont)

8 Automatic

Playing by Thinking

Paralysis by Analysis Syndrome

Think my way:

into brilliant performance out of performance problem

Playing by Instinct

Let go and play automatically.

Learn to:

Turn on the automatic Play by instinct (swifter and more precise)

9 Alert

When athletes are in IPS, they experience

Extraordinary awareness Aware of their own bodies Aware of position of players around them Whos likely to do what Where they are What they are doing Ability to anticipate well To read what is about to happen To respond intelligently to the present

10 Mentally Focused

Attentional Control is not possible when:

mind is in turmoil Mind is not properly energizedAthletes who do not perform well:

Are trying to concentrate

Concentration rarely increases

with conscious acts of trying harder.

Central to Performing Well:

Focus ones attention to a specific target Resist being distracted from ones target(1) Attentional Control comes from

= right mixture of calmness + high positive energy.

(2) Athletes who perform well

typically are not trying to concentrate.

Concentration occurs naturally when inner conditions are right.

11 Self-Confident

Self-confidence

the feeling that you can do it the feeling that you can be successful the feeling that keeps you calm and poised (in midst of turmoil)This feeling of self-confidence can be cultivated and controlled

(learned)

12 In Control

The feeling of I am in control of me

When athletes are in IPS, they experience

Feeling of inner strength Feeling of self-control Feeling of being in control of the situation, rather than the

situation controlling you.

In competition:

There are a lot of things we cannot control But we can (in fact) stay in complete control by controlling our

emotional response to those events!


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2.3 Pressure, Pressure, Pressure

Nobody plays well under pressure

Skillful competitors play well in pressure situationsprecisely because

they have eliminated the pressure.

The fans may be wild, but the players who are doing well are in a

completely different place psychologically.

Although they were intellectually aware (thought) they were in a

tough situation, they didnt feel the pressure inside (emotion).

So, athletes perform best in pressure situations when they are able to

successfully maintain their own Ideal Performance State.

Why Dont they Feel The Pressure?

Pressure is something you put on yourself.

People view: Playing for fun = easy Playing competitively = too much hard

work.

The only difference between playing a sports competitively andplaying it for fun is pressure.

But the game is played exactly the same way in both cases.

Keep score the same The rules dont change Often playing the same people

You can structure situations in your thoughts

so that it is impossible to play

relaxed, calm and positively energized.

The only difference is the difference you make in your head! E.g.:

One counts, and the other doesnt My ego is really on the line in competition What will people think if I lose when it counts

Competition

Hard Threatening Frustrating Unnerving

Competition:

Just as much fun Fust as pressure free (like social play)When this happens, we become a mentally tough competitor.

Pressure comes from within, not from without.

In the physical world, there are no concrete, physical forcesworking on us.

Situations are not nervous or anxious people are Its your interpretationof what is out there that gets you in

trouble!

Once we realize the above, we can start shutting pressure down


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2.3 Pressure, Pressure, Pressure (cont)

Disciplined Thinkers

Undisciplined Think:

Thinking the wrong thought Quickly lead to pressure problems.E.g.

If I dont sink this putt, Ill lose $10,500 If I dont complete this pass, well never make

the playoffs.

The whole game rests on me if I dont hitthese two free throws, what will everyone say?

Mentally tough competitors manage pressure well

Because they have become disciplined thinkers.

They recognize a connection between: What they think, and How much pressure they experience during play.Changes that occur in the head (thinking)

Will lead to

Changes that occur in the body (action)

Sample Thoughts That Produce Pressure Sample Thoughts That Reduce Pressure

The pressure is awesome What ifI dont do well? What ifI blow itnow; Ill never be the same Ill never live it down if I lose If I dont do it now, Ill lose everything My career is on the line Just think of what Ill loseif I dont pull this one

out.

Ill drop from second to tenth if I dont win thisone.

Pressure is something I put on myself. Im just going to do the best I can and

let the cards fall where they may.

Im simply going tofocus on doing my job the best I knowhow.

Im going to have one hell of a lot of fun out there, nomatter what.

Even if Im not the greatest today, It wont be the end ofthe world

Winning and losing is for the fans; I simply perform. I love tough situations; the tougher the situation, the better

I perform

Im going to be OK, no matter what.Negative words:

What if Ill lose If I dont If I blow it

Positive words

Im simply going to I simply perform Do the best I can Focus on doing my job One hell of a lot of fun


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Threat v Challenge

Fold Under Pressure

Face adversity. Become

Bitter Frustrated Negative PessimisticFinds all kinds of reason why he cant perform

Coach Management Salary Lousy team, etc

Thrive under Pressure

Face same adversity. Become

Stronger Mentally tougher More determined Play becomes more inspired and enthusiasticIn spite of confusion and craziness

Continues to move forward No gripe about reasons

How does he construct the situation in his head?

Mentally structured the situation to be = Threat

(this mental construct is under our own control)

How does he construct the situation in his head?

Mentally structured the situation to be = Challenge

(this mental construct is under our own control)

This Control is acquired by structuring

our thoughts and ideas

in positive constructive directions

If perceive situation as Threat

We will have IPS problems and IPS will be unrealizable fantasyThe more threatening the situation,The more serious the problem.

Inevitable Problems:

Problems with muscle tightness Problems with controlling anxiety Problems with staying calm Problems with attentional control


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Threat v Challenge (cont)

Physiology of Threat

In reality, the situation is NOT Threatening

A third set tie breaker in tennis for $10,000 An overtime free throw for the championshipBut athlete can perceive the situation as a THREAT

(the trigger of THREAT)

Threat triggers Flight or Fight response (physiology)

Pounding heart Rapid breathing Trembling body Elevated blood pressure Heightened fear or anger Braced and tight muscle Tunnel vision Adrenaline pumpingOnce Threat triggered, impossible to reach IPS !

To serve the ace or to sink the free throw, we need

Calmness Relaxation Positive Energy Self-ControlTo be successful, we must insulate ourselves against

that trigger of THREAT.

We can control our internal reactions to changing externalevents:

We are not helpless victims of our biological instincts There are no actual physical forces in the world

compelling us to react to stress in a particular way.

Controlling the trigger means

controlling the way we think

about the situations we face as competitors.

KEY = transform potentially threatening and difficult situations

Into exciting self-challenges

KEY

Focus on eliminating the pressure Stop thinking about performing well under pressure Stop thinking about choking under pressureThis skill (of eliminating pressure) separates superstars from

the troops. They have:

the ability to take the pressure off. The ability to transform crisis into opportunity The ability to turn threat into challengesAll that stands between you and that ability . Is your head !


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Raging Bull or Possum You Gotta Love Adversity !

External Situation

(Neutral)

Perceived as a THREAT

THREAT= automatically Triggers off unproductive

Fight or Flight Response

( 2 Types)

Adversity:

Nobody is there for you The weather is so rotten, you can hardly stand up Sick all week and got no practice Opponents get all the breaks, and you get none Everyone has written you off Your personal falls apart You are injured and you are not sure if you can or cant

Raging Bull

Pounding heart Rapid breathing Trembling body Elevated blood

pressure

Heightened fearor anger

Braced and tightmuscle

Tunnel vision AdrenalinePerformance = bad

Possum

Shut down alarmresponse

Play dead inside

no lose temper dont feel anxious stay loosePerformance = miserable

Reason:

Absence of energy + fire

Looks like:

Lazy Unmotivated Not playing with heart Not caringAthlete response

Forceful angry

Adversity triggers feelings of :

Anger Resentment Frustration NervousnessProduce overwhelming FEELINGS ofPRESSURE

In TOP COMPEITTORS, these produce

Feelings ofchallenge Feelings ofinspiration Feelings ofdetermination Feelings ofpositivenessIn Short, you gotta love adversity!

The greater the adversity

The moreyou feel the challenge

The more you fight.

Transformadversity and pressureinto challenges / inspiration:

Rather thandread playing the other personlove it! Rather thanpanickingwhen it goes against youget

inspired!

Rather thanplayingtimid when door starts to close on you you summon all the positive forces and charge forward!

The Importance of Rituals

Rituals can become powerful triggers for creating IPS.

Rituals

Help in deepening concentration Turning on the automatic Raising intensity Staying loose, etc

When game goes badly or

when we start feeling pressure,

we short circuit our rituals we bounce the balls less we take fewer deep breaths we visualize differently we cut down the time by half

When game goes badly or when we start feeling pressure,

we must keep to our rituals

take more than enough time to prepare prior to execution complete our pre-performance ritual in its entiretyDevelop rituals!

Rituals that help me feel loose, confident, energized (1,2,3) Pre-Performance Rituals (1,2,3)


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2.4 The Right Energy Positive v Negative Energy

Negative Energy

Fear Anxiety Negativism Sel-Doubt

Positive Energy

Confidence Determination Self-belief Joy Momentum Team Spirit Positiveness

High

High Negative Energy High Positive Energy

Unpleasant B A Pleasant

D C

Low Negative Energy Low Positive Energy

Low

High

Nervous

Fearful

Anxious

Angry

Frustrated

Upset

Vengeful

Alert

Energetic

Lively

Stimulated

Vigorous

Enthused

High Team Spirit


D CBored

Disinterested

Annoyed

Irritated

Tired

Fatigue

Weary

Exhausted

Out of Gas

Low

High

Tight Muscles

Accelerated Mental State

Tunnel Vision

Relaxed Muscles

Calm Mental State

Focused

ConcentratedUnpleasant B A Pleasant

D C

Low Muscle Tension

Variable Calmness

Unfocused

Poor Concentration

Relaxed Muscles

CalmMental State

Unfocused

Poor Concentration

Low

High

Moderate Performance

#2 chance good performance

Peak Performance



D C

Very Poor Performance


Poor Performance


Low

NO

Fight or Flight

Reaction

rigid

inflexible

no mental focus

Attention wanders

Distracted easily

Effort to focus

Inconsistency

Unpredictability

Distracted easily


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2.4 The Right Energy (cont)

Positive v Negative Energy (cont)

High

I really want it

Im not enough

I wont be able to

- THREAT -

I really want it

ImChallenged

I can do it!

- No Threat -Unpleasant B A Pleasant

D C

Id rather be doing about

anything else.

This is boring

- Mild Threat -

I want to, but not all that much

- No Threat -

Low

High



D C


Low

High

High Negative Energy

Best Performance = 60% only

Highly Motivated to do well

Perceive Event as = THREAT

Emotions:

Anxiety

Fear

Anger

Frustration

Hate

Tension

Resentment

Negativism

High Positive Energy

Highly Motivated to do well

Perceive Event as = Challenge

Emotions:

Calmness

Strength

Power

Control

Fun

Enjoyment

Determination

Self-motivation

Love what you are doing

JOY

Optimism

Challenge

High Team Spirit


D C


Low

Takes time

Takes effort

High Positive EnergyCalmness

Strength

Power

Control

High Negative EnergyAnxiety

Fear

Anger

Frustration

Low Positive EnergyCalmness

Pleasantness

Lacks Power

Lacks Depth

Low Negative EnergyNo Fun

No Energy

No Fire

No Life

Increase Power

Increase Intensity


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Intensity is Simply High Energy

High



D C


Low

High-Octane Energy

Think of Human Body = sophisticated high-performance engine that need good high-octane fuel to run !

High



D C


Low

HIGH INTENSITY

(HIGH ENERGY)

Low Intensity

(Low Energy)

Determination

Aggressiveness

Effort

Im going for it

Loss of Calmness

Tight Muscles

Poor Concentration

HIGH POSITIVE

INTENSITY

HIGH NEGATIVE

INTENSITY

POSITIVE ENERGY

High-Octane Fuel

NEGATIVE ENERGY

Low-Octane Fuel

Level of Performance = HighLevel of Performance = Poor

Poor judgment

Tight muscles

Early fatiguePoor concentration

Loss of control

100/0 Mix

(best)

75/25 Mix

(so so)

50/50 Mix

(borderline)

40/60 Mix

(catastrophe ! )

Trick = keep Positive Energy up!

Low-Octane

Negative Activators

Anger

Resentment

Anxiety

Hate

Fear

Tension

Negativism

Threat

Frustration

High -Octane

Positive Activators

Fun

Joy

Love

Determination

Optimism

Enjoyment

Pride

Self-Challenge

Team Spirit

Self-motivation


23/100



An Ancient Understanding

Universal Life Force (Ranch = Life Force Particles)

KI (Japanese) CHI (Chinese) Soft Energy (Loehr)

Negative KI (KI-)Thoughts-Actions-Results- Positive KI (KI+) Thoughts+ Actions+ Results+

Health Harmony Fulfillment

KI-

Thoughts-

Action-

Results-

Negative Energy

Anxiety

Anger

Hate

Fear

Negativism

Frustration

Distrust

Fast & Frantic Mental State

Poor Concentration

Tight Muscles

Low-Level Performance

Positive Energy

Joy

Fun

Love

Challenge

Optimism

Determination

Enjoyment

Calm Mental State

Good Concentration

Relaxed Muscles

High-Level Performance

Ki+

Thoughts+

Actions+

Results+

Negative Energy Positive Energy

Ski Racer Externals:Wind is bad

Course is in poor condition

Feelings:

Concerned

Nervous

Thoughts:

Competition is particularly tough

Tired of waiting around

How can anyone perform under theseconditions?

Body:

Cold

Externals:Wind bites,

snow is blinding

Feelings:

Loving every minute of it.

Feeling Wired

Feeling Supercharged

Thoughts:

This is my moment

This is what I was born to do!

No matter what, this is the greatest!

Body:

feel tingling sensation up and down neck

Swimmer Feelings:

Feeling short fused (striking rattlesnake)

Feeling Pressure.

Thoughts:

I have no clue how I got here

Im outclassed. I dont belong here Just dont look bad

Just dont let anyone down

Today will be done with and I can start

sleeping and eating normally again!

Feelings:

Looking forward to today

Feeling psyched just to have the chance!

Thoughts:

For first time, got chance to compete with 5 top state swimmers

Got opportunity to swim against John Taylor!What a great opportunity!

Body:

Objectively speaking, not as good as others, but this does not

phase me out.


24/100


Negative Energy Positive Energy

Football Externals:

Humiliated by other team last time.

Made your team looked really bad

Feelings:

Angry (at prior loss)Personal vendetta(tomorrows game)

Detest several of those other players

Thoughts:

Committed to getting even (revenge time)

They won first game unfairly.

They won first game by luck.

Body:

Just thinking about it I get all tied up inside

Externals:

Humiliated by other team last time.

Made your team looked really bad

Feelings:

(Last time: allowed self to be hopelessly intimidated)This time, I am going to hold my own.

Thoughts:

This time will be different

I have one central focus =

doing my job the best I know how, no matter what!

Body:

I am better prepared, I have worked harder

I know what I am capable of!

Baseball Externals:

Slump for 3 months now

Pitching and batting lousy

Thoughts:

Convinced new coach does not like me

This guy is a real jerk

He took all the fun out of playing

Feelings:

Feel defensive

Develop strong feelings of resentmentFeel strong dislike for coach

Body:

Hard to give best effort . Because deep

inside, we want to make this guy look bad.

Externals:

New coach does not like me

Thoughts:

Not sure why coach does not like me

(pitching style? Personality? What?)

Feelings:

(Existing Feelings of anger, resentment, upset)

Get hold of feelings + Turn situation aroundFeel determined that this guy is not going to undermine my

enthusiasm and desire for the game.

Learned a long time ago how important being positive is to my

playing well.

Convinced: enthusiasm, sprit and hard work will pan things out.

Body:

Basketball Externals:

Did not win State Championship last yearEveryone said we have best chance

We had the shooters, we had the talents

Feelings:

Players never came together as a team

Individuals trying to be stars

Everyone jealous of everyone else

No one went out of way to help anyone else

Someone was always criticizing something

Nothing was every right

Bench was always quiet, even when close to

winning.

Externals:

Win State Championship last yearNo one gave us a chance

Team did not have height or shooters

Feelings:

Feel Momentum building from very first game

Feel Team Spirit

Feel Invincible

Feel Supercharged

Feel closeness

Everyone was helping each other, building them up, making

them feel good inside.

How to Deal

with Jerks

How to Deal

with Prior Loss

Team Spirit

IPS

IPS


25/100



Trying Not To Rarely Works

Trying No to rarely produces the results you want Lesson:

(1) Decide what you want to feel

(2) GO AFTER IT!

High

Emotions:

Anxiety

Fear

AngerFrustration

Hate

Tension

Resentment

Negativism


Perceive Event as =

Challenge

Emotions:

Calmness

Strength

PowerControl

Fun

Enjoyment

Determination

Self-motivation

Love what you are doing

JOY

Optimism

Challenge

High Team Spirit


D CLow Negative Energy Low Positive Energy

Low

Trying Not To be

FearfulAngry

Nervousfails

High Negative Energy

Perceive Event as = THREAT

Focus on Increasing

Positive Energy Flow

Example

Playing Not To Make Mistakes

Playing Not to Look Bad

Example: Focus on playing

smart

Confident

aggressively


26/100



Momentum as Positive Energy FLow

High



D C


Low

Mental Toughness and Momentum

M+

M+

M+

Positive Momentum (M+)

M+ = intensifying feeling of IPS positive feelings

M+ Experience = Feelings of increased

confidence optimism energy alertnessM+: were rolling!

Negative Momentum (M-)

M- = intensifying loss of IPS feelings

M- Experience = Feelings of increasing

Low confidence Negative thoughts Negative energy flow Frantic mental stateM- were stalling were falling backwards

M-

M-

M-

Flow of Momentum

We can LEARN to control this Flow of Momentum.

KEY = practice maintaining internal IPS climate

KEY = practice maintaining flow of positive energy KI+

Patience Poise Wait to get momentum back


27/100


2.5 The Right Attitude

Attitudes = Thinking Habits

Attitudes are the stuff of which Champions are made

Mentally Tough Competitors are Disciplined Thinkers

Attitudes = habits of thoughts

These habits of thoughts make or break the competitor

Thinking Right

Ideal Performance State leads to our Best Performance

IPS . Linked to flow of positive energy (from before)

IPS + flow of positive energy = tied to particular mental attitudes.

Right Attitudes

stimulate the flow of positive energy (energizing attitudes)

helps control flow of energy in positive direction (controlling

attltudes)

Controlling Attitudes

(direction)

Energizing Attitudes

(step-up)

1. Pressure is something I put on myself2. Winning will take care of itself; I simply

perform

3. Hard work can be fun4. When I enjoy, I can perform5. Choking is not a weakness of character6. I accept full responsibility for myself7. I simply focus on doing the very best I can at

every moment8. Mistakes simply represent feedback and are a

necessary part of learning anything well.

1. I will always give my best effort2. I take pride in what I represent3. I am going to thoroughly enjoy myself as I perform4. Having fun is an important key to playing well5. My attitude is offensive rather than defensive6. I strive to be positive and enthusiastic, no matter what7. Im willing to pay the price, no matter what8. I will be successful

Reduce Your Negativism

Absolute Rule

To achieve your fullest potential as a competitor,

Your must reduce your negativism to a minimum.

Negativism

See how negative the inner voice (i.v.) is?How often am I consumed in negative thinking?

Inner Voice + Habit of Negative Thinking

Powerful forces tt block realization of our potential

Negativism erodes our INNER STRENGTH!

Undermines our confidence Undermines our enthusiasm Undermines our willingness to invest & persist Undermines our beliefs in ourselves !Negativism = programming for failure.

Negativism = very very harmful!

What goes on in mind is reflected in body!

Control your Negativism (Programming for Success)

To achieve our IPS, we must Control our Negativism (3-steps)

Step 1:

Listen to what you are saying and thinking

Become aware of thinking and inner voice

Be sensitive to any negativism

Start blowing whistle on yourself as soon as any negative input is

generated.

Step 2:

As soon as become aware of any negativism, shout STOP (i.v.)

Youll be amazed that it actually stops !

Step 3:

Replace the negative talk (or negative thought)

with something positive and constructive.

Negativism is Controllable! Start taking charge!

[step-up]

[direction]


28/100


2.5 The Right Attitude (cont) The Attitudes of Success

Attitudes towards Winning and Losing eliminate

most of the energy stemming from negative

activators such as Anxiety Tension Fear

Most Anxiety Tension Fear stems from concernsabout

- Losing

- Winning

- Looking bad

- Playing Poorly.

As such, athlete must look for other sources of

energy (energizing attitudes):

Attitude of having Fun

Attitude of Self-Challenge

Attitude towards Fun and Enjoyment

What I can enjoy, can perform

Having fun makes playing well possible (not vice versa!)

Ability to enjoy myself in competition = fundamentally important

Make having fun a high priority during play, I can enjoy and

have fun no matter how difficult the situation may be.

Impact on IPS

With proper attitude towards fun, athletes report that they:

- Stay relaxed

- Experience no anxiety

- Remain calm, alert energized

Having fun is a powerful source of positive energy

The more fun they have, the more energy they have.

I love what Im doing its great!

Wrong Attitude Towards Winning

Winning is everything I must win at all cost I have value only if I win * I cant tolerate the thought of losing I am useless if I lose * Winning is good and Losing is bad I am strong if I win and weak if I lose I am a success if I win and a failure if I lose. *

* = The statements I feel sensitive about

Impact on IPS

This attitudes are triggers ofnegative energy !

This energy is extremely difficult to control.

Wrong attitudes to winning leads to:

Over-arousal Negative performances High levels of fear No relaxation No mental calmness

Right Attitude toward Winning and Losing(Attitude of Self-Challenge)

Winning is important goal for me

Obsession with winning is self-defeating

My #1 effort winning

My #1 effort , my focus, my goal

= performing to the very best of my ability at any moment

= doing the best at the moment

Winning will take care of myself. I simply perform.

Reality:

I am performing against myself, not someone else.

I will always be my own toughest opponent.

Winning the contest with myself and my external world becomes

possible when I learn to establish the right internal conditions.

Impact on IPS

Provides a non-interfering target for the athlete, target of doing

the best he can

- Lowers of tension and anxiety

- Helps produce mental calmness (important to performance)- Help improves athletes concentration and focusing efforts

- Reduces tension and anxiety levels during play.

Note:

Winning is, in fact, everything!

But fact: an athlete that is preoccupied (obsessed) with winning

will show deterioration of performance.

Better performance comes when:

- Focus on performing to your best

- Proceed to establish and maintain right internal conditions

(- reduce focus on winning).


29/100


2.5 The Right Attitude (cont) Attitudes Towards Mistakes

Wrong Attitude Towards Mistakes

Mistakes cannot be tolerated If Im tough, Ill never make mistakes If I punish myself for making mistakes,

it will prevent me from making those samemistakes in the future.

IfI dont get upset with myself, I will just keepright on making inexcusable mistakes.

Dumb mistakes makes me furious Winners just dont make mistakes* To be a winner, I must stop making mistakes I must be perfectly competent and adequate*Impact on IPS

Mistakes are inevitable part of participation

Attitudes such at the above leads to:

Anger Self-doubt Negative attitude. Over-arousal

Right Attitude Towards Mistakes

Mistakes are a necessary part of learning anything well.

Mistakes are inevitable part of participation.

If I dont make mistakes, I wont learn.

Mistakes simply represent feedback.

If I become upset (emotion), I cannot listen or adjust,

I am therefore bound to repeat.

Right Internal Climate -> minimized mistakes.

Impact on IPS

Attitude Mistakes are necessary part of learning anything well

Stays calm and relaxed Stays positive and optimistic Continues to experience enjoyment in play

Attitude Towards Pressure

Wrong Attitude Towards Pressure

I have little or no control over how muchpressure I feel.

Ive never held up under pressure well Certain people, places and events are

threatening to me. Thats just the way I am.

I know I dont perform well in those situations,but its not as if I choose to react that way. It

just happens.

Impact on IPS

With the above attitudes, an athlete can find

himself

vicitimized by pressure situations. Over-arousal Threat and Fun is not compatible.

Right Attitude Toward Pressure.

I understand thatpressure is something I put on myself

Pressure (and any resulting anxiety) comes from the way I choose

to see the situation.

Whether a situation is seen as a THREAT or an exciting SELF-

CHALLENGE is within control (my choice)

When I see the situation as a THREAT,

negative activators come to the surface: Tension, Anxiety, Fear.

When the same situation is seen as a SELF-CHALLENGE,

positive energy is released, producing opposite reactions

The ultimate challenge of handling pressure

is the challenge of mentally reconstructing the event or situationso that it is seen as a positive self-challenge

rather than as a threat.

Transforming crisis into opportunity begins and ends in my head.

Impact on IPS

Ability to see situation as self-challenge (rather than a threat)

results in high positive energy Leads to lower anxiety and fear Lead to mental calmness Leads to appropriate relaxation Enhances having fun and remaining optimistic Challenge and Fun highly compatible!


30/100


2.5 The Right Attitude (cont) Attitude Towards Control

Wrong Attitude Towards Control

Winners never choke when it counts Winners dont fold under pressure Choking is a sign of weakness Choking is a true reflection of character To choke is the worst thing that can happen If I choke, I am not trying hard enough If I choke, I am not giving enough effort. Most things are caused by events and

happenings outside myself

Luck of fate determines my future in sportsmore than anything else.

My opponent seems to get all the good breaks,all the good luck.

When things go bad, I have little control overthem.

Impact on IPS

With above wrong attitudes

Athlete often feels helpless as he struggles not to choke during competition. Pressure situations lead to anxiety and fear Athlete begins to dislike competition During competition, Athlete is quickly

threatened, loses confidence and generally

plays poorly.

Right Attitude Towards Control

Choking occurs when I perceive a situation to be a THREAT(thus triggering my fight or flight response).

Choking is nothing more than my failure to maintain theright internal conditions.

Choking is an indication that I am out there trying, taking arisk. Thats the only way I will ever learn to control it.

I understand that finest athlete can choke on occasions. I can and will develop substantial control over choking I understand I will never be immune to choking The more I fear choking, the more likely it is I will experience

it.

Choking is not a weakness of character Choking is not a flaw in my personality

Impact on IPS

The above right attitude:

Produces poise and control Learn to control choke by recognizing choking is

merely failure to maintain one or more critical elements of

IPS

Positive Attitudes

Wrong Attitudes (Negative and Pessimistic)

I can only be positive when I am doing well,but when I start to make stupid mistakes, it is

impossible to play well.

Some athletes are just naturally even-tempered and positive.

Ive always been a little negative, but thatsjust me.

I tried being positive, but it doesnt work

Ive played really lousy, even though I had apositive attitude.

It will take some time and convincing to getme to believe being positive is really all that

necessary.

Impact on IPS

Negative attitudes lead to poor performance

No relaxation No mental calmness High anxiety Low energy

Right Attitude towards being Positive and Optimistic

Having the correct attitude requires me to make a choice. I have made the choice to have a positive attitude. Being positive and optimistic is important to performing

well.

Maintaining a positive and enthusiastic attitude is a learnedskill, not something that just naturally happens.

I understand that I can eliminate negativism with hard work,practice and dedication.

I recognize that eliminating negative mental habits taketime, but I will make time for this learning, and I will be

successful.

Impact on IPS

Positive attitude leads to good performance. It is good to spend time, effort and energy to learn positive

attitudes!


31/100


2.5 The Right Attitude (cont) Attitude of Excellence.

Wrong Attitudes Toward Excellence

I never get the breaks Nobody can work that hard It isnt really worth it So what if I give up, we werent going to win

anyway.

Impact on IPS

Without element of

Pride Determination ExcellenceThe High Energy and Control Requirements will

probably be noticeably deficient over time.

Right Attitude Toward Excellence

I will always strive to give my best effort, regardless of thecircumstances.

I am never satisfied with giving less than 100% effort I havepride in what I represent Im not a quitter, and Im willing to pay the price. I have set a goal for myself, and I am willing to put forth

whatever effort is necessary to accomplish them

I fully understand that success is not waiting for somethingto happen, its making it happen.

My attitude is offensive rather than defensive I am active rather than reactive. Im going for it! My future as an athlete is in my own hands. What I accomplish and what I fail to accomplish is a result of

me.

I accept full responsibility for myself. My destiny is shaped each day by what I dream, what I think

and what I do.

I will be successfulImpact on IPS

(1) Very powerful source of positive energy(2) Highly stabilizing control factor over performance.These attitudes continue energizing performance

even thoughthings are going badly.

The energy generated from these attitudes . are the only

satisfactory substitute for the energy lost when the athlete stops

having fun.

These are the attitudes of the true professional, producing an

element of control and consistency in performance that cannot

be achieved any other way.


32/100


2.5 The Right So How Do You Acquire the Right Attitudes?

Attitudes are nothing more than habits of thought

Our attitudes (habits of thoughts) are formed principally in

response to the ways in which we consistently construe the

world in which we live in.

If you tend to be a negative and pessimistic thinker, you learned

it.

Habitually thinking about your world in a negative way leads to

the development of very strong and resistant negative attitudes.

These negative attitudes can substantially alter our inner climate.

Your habit of thought are blocking a particular way of feeling.

If you frequently feelthreatened (in competition).you may more likely thinkabout (competition)

in a threatening way.

If you rarely feelfun or enjoyment (in competition),you probably rarely thinkabout (competition)

being fun or enjoyable.

If you consistentlyfeelvery undisciplined and lazy(as an athlete),

you probably rarely thinkabout how disciplined and hard

working you could be and eventually would be.

If you consistentlyfeelnegative, frustrated and angryin response to mistakes,you probably rarely thinkabout how calm and cool

you could be in response to mistakes.

If youre frequentlyfeeling negative and pessimisticabout yourself and your future,

youre probably not thinking

challenging, inspirational or positive thoughts.

Key to Changing Attitudes

= Repetitiously think of the attitudes you wish to acquire.

May not believe them when first start.

The daily programming

quickly begins to impact your belief systems,

and eventually you will witness a very real and obvious change

in the way youfeel.

The true test for determining attitude change

is the correspondingfeeling change

Repetitiously Say Feeling Change

I can do that Begin to feel like you really can

I am getting more disciplined! Begin to feel like you can become disciplinedIn face of adversity, say I love it! Begin to feel challenged, inspired, and strong as opposed to feeing

angry or threatened in tough situations

I love (competition) Begin to feel more relaxed and calm in competition

How to Acquire the Right Attitudes

1. Constantly repeat the attitudes you want2. Read everything you can that pertains to

the area you want to change

3. Record the attitude you wish to acquire ontape

4. Play it back daily5. Record that statement along with favorite

song

6. Makes signs/posters with key wordsrelating to new attitude (e.g. I love it!

Place them in strategic places.

7. As soon as find self thinking wrongattitude, say stop and replace it with the

right one.


33/100


2.5 The Right Attitude (cont) How To Think About Problems and Adversity

Competition = is nothing but a continuous presentation of

problems.

Your emotional response to problems

will bring you either success or failure as a competitor.

If you expect to enter the competitive arena and have everything

go smoothly, youre in for performance trouble.

You must learn to control your emotional response to

problems.

Ways to Think about Problems

(that will trigger right energy response and sustain your IPS)

I choose the way a problem affects me in competition. The right emotional response to a problem is 75% of the

solution.

Everyone is mentally tough when there are no problems;problems are the true test of my emotional skills.

Problems will bring out my greatness no problems, nogreatness.

To become a good competitor, I must become a goodproblem solver.

I never lose; I simply ran out of time before I solved theproblem.

When I think Ive exhausted all the options to solve aproblem, I know I havent.

To love competition, Ive got to love solving problems. Im at my best emotionally when the problems are the

worst.

Im getting good at turning problems into opportunitiesduring competition.

Give me problems I need the practice!


34/100


2.6 The Right Focus

Thinking . Separate from . Doing

We have become masters at living somewhere other than

the present in our thoughts.

Were just not accustomed to keeping our thoughts and

actions together.

We fail to be MINDFUL when we perform.

Our thoughts drift to Past or Future, thinking of

Past mistakes Winning or losing What people will think Winning the next point What will happen ifIncomplete Movements follow Incomplete Attention

Usually, we stay with the momentuntil a certain time only: Footall receiver swm until ball nearly reach hand

then think of touchdown and loses the ball

Golfer at delicate putt swm until just before putt .then think whether it will be good or not .. and miss the

mark.

Archer think RELEASE .rather than increasing hisawareness that he is releasing the arrow.

Thinking . Merged with . Doing

But isnt it true that we immediately return to that

special focus when the situation suddenly demands our

best response?

Eg mountain climber @ 2000 foot sheer canyon wall

Eg race car driver @ 200 mphEg karate man breaking blocks.

Focus = keeping our thoughts and actions together.

Focus = moment-by-moment

Complete Movements follow Complete Attention

Performing well requires that our focus be

moment-to-moment.

The presence of NOW must not be disturbed

by a thought ofwhat might be or what has been.The successful competitor must learn to

savor every moment of play as an end in itself.

Top performance requires mindfulness

from beginning to end.

Merge our awareness with what we are doing at the

time.

Each link in the performance chain becomes an end in

itself, with full attention given to the activity until it is

complete.

Rushing occurs when

we lose the moment and begin trying to force the future.

When you successfully stay with the moment,

There is no panic There is always enough time The finish is as important as the beginning.


35/100


2.6 The Right Focus (cont) From Mindfulness To Flow

When we have Right focus = mindful of what we are doing

Then awareness and action merge.

IPS is tied to this merger.

Consequence = flow

Flow becomes possible when We act with total involvement When action follows upon action with no need for deliberate

conscious intervention.

Experience of unified flowing from one moment to the nextwherein we feel totally in control of our actions.

Flow

Flow is that special state where everything we do is right andeasy and automatic

Flow often accompanies activities that are perceived as beingparticularly enjoyable and fu

Flow results from a narrowing of attention wherein the past andfuture are clearly abandoned and the nowis all that remains.

Flow is consequence of the special union of action andawareness

Flow most commonly occurs during the performance ofwell-practiced and familiar routines, when action and reaction are so

well-practiced that they become purely spontaneous.

Flow is rarely experienced when a situation demands a responsethat is clearly beyond the limits of a persons skill and talent.

During flow, movement simply seems to occur by itself, as ifsomething else were causing it to happen.

Flow occurs when a person is aware of what he is at that time,but is not aware of his awareness. As soon as he reflects upon his

awareness, the flow is temporarily lost.

When we shift our focus to that of an observer, viewing from theoutside, the flow is blocked. Examples of this would be such

statements as:I cant believe Im doing this or

Is this really me? or

Im really flowing.

Ordinarily, the flow can be quickly re-established by properly

centering ones attention.


36/100


2.6 The Right Focus (cont) The Right Focus and Its Effects

When there is wrong focus (doing thinking)

1. Mental ChaosThe racy fast accelerated feelings come

from focusing on such things as winning

and losing, how you look, whats going to

happen if, and so on.

2. High Anxiety anxiety results from wrongfocus. If you persist in thinking certain

thoughts, anxiety is inevitable!

3. Not Automaticyou cant think or analyzeyour way to top performance.

4. Dull, Boring.

We have the right focus when what we are doing is the same as what

we are thinking.

When the right focus is achieved and maintained, the following

reaction occurs:

1. Mental Calmnessstay with the moment2. Low Anxiety being mindful as you act reduces the experience of

anxiety to a minimum.

3. Automatic The right focus enables me to turn on the rightautomatic. This is important. Performing well occurs

spontaneously, or it does not occur at all. The right focus (staying

with the moment) insures that you will not become involved in

highly deliberate and analytical thinking during play.

4. Alertness and Intensity focusing as you act produces a highlyintense mental state, the same intensity which accompanies your

best performances.

Active concentration a state of actively

trying to focus on your target.

Goal = one-pointed form of concentration so complete

that a total loss of self-consciousness occurs in the act of focusing.

State ofpassive concentration a state of automatic mental focus.

Passive concentration

totally effortless and spontaneous focus

deepest level of concentration

mind is relaxedmind is one with the target

Concentration is a learned skill!

Ability to concentrate is close tied to

Ability to control flow of positive and negative energy

If you have trouble managing pressure,

You no doubt have problems managing concentration as well.

HighHigh Negative Energy

Poor Concentration

Tunnel Vision

Attention becomes too narrow

- focus on own fear/nervous


Good Concentration Success


D C

Low Negative Energy

Poor Concentration

Mixture High Positiveand Low Positive

Low Positive Energy

Poor Concentration

Easily DistractedAttention becomes too broad

- cannot limit focus

- become distracted by everything

Low

Anxious

Angry

Fear

Nervousness

Bored

Disinterested

Physically Tired

Fatigued

relax

Leads to


37/100


2.6 The Right Focus (cont) Concentration Strategies During Play

If you are concentrating and performing well,

dontthink about concentration . Just perform.

When problems develop, follow these steps

1. Check Energy Level Note the kind of energy and its intensity Get positive energy flowing as much as possible Minimize negative energy to minimum2. Do whatever you can to be completely calm and quiet inside.3. Focus your attention on thepresent moment, not past or future.4. Actively focus your attention to the target Being totally attentive and mindful as you act (active

concentration) will spontaneously lead to

an effortless and automatic focus (passive concentration). This is your automatic goal.5. Keep your eyes very controlled during play. There is a very close connection between your visual focus and

your mental focus.

Keeping your eyes on target will help to keep you mentally ontarget.

Concentration Strategies Off the Athletic Field

1. Improve your calming and quieting skillsThis generally leads directly to improved concentration skills

2. Practice MeditationSignificant number of athletes have reported that in addition to

improving relaxation skills, meditation serves as a form of

concentration practice.

For example, Billie Jean King reports a tennis ball as her object of

focus for fifteen to twenty minutes prior to playing.

3. Any activity that required you focus your full attention as you actcan improve concentration.

Concentration in sport is really the ability to remain totally

MINDFUL during action.

Examples: Focusing fully on your walking as you walk or focusingfully on your eating as you eat

4. Practice focusing on your awareness, being totally mindful, indifficult or tough situations.

Numerous opportunities arise each day to rehearse this skill.

Focusing your attention under fire is precisely what is required of

you to perform well in competition.

Special Notes

As soon as you start performing, establish a moment-by-moment

focus there is no substitute.


38/100

Mental Toughness Training for Sports. 3. Primary AET Procedures 3-1

The Primary AET Procedures

3.1 Controlling Your Ideal Performance State

Accelerating the Process AET Awareness Training Procedures

AETP

= designed to speed up the mental toughness process

= Helps us to become mentally tougher in a shortertimeperiod

= Helps us to become mentally tougher less painfully

For this to happen, we make unconscious conscious

Like going to the professional for coaching:

He makes conscious what has been largelyunconscious

Start increasing our awareness ofthings Im doingright

Start increasing our awareness of things Im doingwrong

This is how he accelerates process of change (beyondsimple trial and error learning)

KEY to Accelerated Learning = Increased Awareness

Awareness & Self-Control are linked.

Most significant self-change first takes root in awareness.

Awareness provides feedback

We need this feedback to give us the information we

need to accelerate to new levels of self-regulation andself-control.

6 steps process to help us identify our IPS

Step 1:

Describe in writing and in as much details as possible whatyour internal psychological world was like when you

performed in your FINEST HOUR.

Step 2:

Describe in writing and in as much details as possible what

your internal psychological world was like when you

performed in your WORST HOUR.

Step 3:

Fill out the following descriptive informationconcerning your FINEST and WORST HOURS by circling

the number that best corresponds to how you feltinside at that time.

Complete Steps 1 to 3

Reread what you have written. Compare how differently you responded to the 12

categories when considering your finest hour versus

worst hour

Contrast the differences inside yourselfwhen youre playing well to when youre playing

poorly.

Become acutely aware of how different and distinctthe two feeling states are.

As you start tuning in to your inner world ofexperience and feeling during play, you are going to

start understanding how changes in your feeling

states directly affect your level of play.

Step 4

Fill out an IPS Monitoring Cardsimilar to the one following

each time you play or practice your sport. Continue this

procedure for the next 3 weeks.

fill out asap after the game do this for next 3 weeks, then one month thereafter spend a few minutes considering each item

(accelerate the process)

Step 5

For the next three weeks, you are to substantially increase

your awareness of your positive and negative energy flow

during play and practice.

Step 6

For the next 3 weeks, you are to substantially increase

your awareness of what your internal feeling state is like

as you play and practice.

you are going to observe yourself. most important observation = how you feel inside

affects how you perform outside!

Every time you play / practice, make a conscious anddeliberate effort to understand how your level of play

is linked to your changing internal feeling states.


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Please spend a few minutes considering each item. Please spend a few minutes considering each item.

Please spend a few minutes considering each item. Please spend a few minutes considering each item.


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Low

High

PleasantUnpleasant

High Positive EnergyHigh Negative Energy

Low Positive Energy

Low Negative Energy


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From Awareness to a 3-Step Emotional Control Process

Ultimate objective = develop control over my own IPS

Increased Awareness

help us detect if IPS state is present, or not. help us detect which element is missingIPS is nothing more than a particular way of feeling.

At the most basic level, therefore, to become a mentally tough

competitor, we are seeking EMOTIONAL CONTROL.

3-Step Emotional Control Process

seeks to accelerate control of the PS facilitates learning of a very special kind of emotional control.Step 1Relax, become very still inside, and practice triggering the following

positive emotions (feeling states): (2 min on each state)

1. Feeling ofjoy or fun2. Feeling positive and optimistic3. Feeling high self-confidence4. Feeling highly determined5. Feeling relaxed and loose (muscles)6. Simultaneously experience calmness, confidence, and high

positive energy (joy or fun)

1.5 minutes to get into feeling. (First try 67%, 10th

try 100%).

Remember, you control your feelings

by controlling what you think and visualize.

Emotion was triggered by focusing on a specific thought, image,

sound or sensation that is associated with that feeling.

Triggers:

Persons face Particularly fun or joyous place A bodily feeling Sound of someones voice Particular piece of music Some other pleasant memoryEmotions was elicit by controlling the thought / visualization.

The more vivid the picture and recall, the more intense the emotion.

Objective (of rehearsing feelings of calmness, looseness, confidence

and energy) is to increase your ability to produce them during play!

Ultimate objective = to trigger a feeling state that contains all these

elements simultaneously.

As with physical skills, the more you practice, the better you get.

Find my own Trigger,

preferably within

the trading arena.


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From Awareness to a 3-Step Emotional Control Process (cont)

Step 2

Practice the following visualization exercises (4min each/12 total)

1. Playing Well Visualization2. Visualization plus IPS3. Future visualization plus IPSVisualization:

= thinking in pictures rather than in words.

= Use your imagination to reconstruct past experiences thru images.

= Controlled daydreaming (Chapter 4, page 105)

Doing the exercises

Eyes closed Very relaxed and quiet state Not likely to be distracted by things/people.2.1 Playing Well VisualizationVisualization to cover 3 areas:

Visual recall Auditory recall Kinesthetic recallThese visualization exercises are very helpful in building mental

triggers for your IPS.

If you work at it, you will develop powerful visual, auditory and

kinesthetic triggers.

Visual recall

Get a picture in your mind ofwhat you look like when you are

playing well.

When an athlete is confident on the inside, he shows it on the

outside.

When we play well, we carry ourselves better than when we do not

play well.

Auditory recall

Listen to the sound you hear when you play well (internal dialogue)

What is your internal dialogue like?What are you saying to yourself, and how are you saying it?

What is your internal response when faced with adversity during

play?

Recreate as vividly all the sounds.

Kinesthetic recall

Recreate as clearly as possible in your mind all the bodily sensations

you have when you are playing well.

How do your feet and hands feel?

Do you have a feeling of quickness, looseness, speed or intensity in

your body? Often, your racquet, skates, bat, glove etc have a distinct

feel when you are playing well.Trader: How does the market feel?

Focus on any bodily sensations associated with doing well.


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From Awareness to a 3-Step Emotional Control Process (cont)

2.2 Visualization Plus IPSSimultaneously

1. Recreate a time when you were playing very well, and2. experience the internal feeling state that accompanied it.As you visualized, you should feel yourself becoming emotionally

aroused feel

the confidence, the positiveness the intensity

2.3 Future Visualization Plus IPSSwitch your visualization to the future. Duplicate in your mind, the conditions of play that you are likely

to face in your next competition (opponent, field, weather, etc)

Create the image of what you are going to experience as vividlyas possible.

Now simultaneously trigger the IPS emotional feeling state thataccompanies your best performance.

Fully experience that special combination of feelings as you picture

yourself playing at your best.

See yourself handling difficult situations during play While remaining calm, relaxed, focused, positively energized. Mentally and emotionally rehearse situations that have given

you trouble in the past.

Picture yourselfsuccessfully working through these toughsituations several times.

See it happen, feel it happen. Dont worry, it will come! Dont become discouraged or disheartened if you are having

trouble triggering the desired images or feelings

Practice 10-15minutes 2 times a dayStep 3

From this day forward, every timeyou play or practice your sport,

you must make a deliberate and conscious effortto create andsustain the internal climate that accompanies your best

performance. In other words, you are to trigger your own IPS.

This is the most critical step No longer will you show up for practice and play and hope the

mental skills will come.

You are now taking direct control over the process, practicingmental toughness every time you play or practice your sport

There is no difference between play and practice Every time you enter your arena, you have an objective to

create and maintain your Ideal Performance State NO

MATTER WHAT!

No more trial and error learning about mental toughness The objective, purpose and path are clear. Make the commitment and start practicing.


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The Power of Your Physical Presence

Weak competitors:

Lack strong and positive physical presence Project feelings of low intensity indifference Lack of confidence Negativism Poor self-image Uncertainty Absence of inner strength

Questions to ask for improvement purposes:

Do you like what you see?

Do you like the image of yourself as acompetitor?

Do you physically project strength, confidence

and positive intensity?

How do icons communicate power and

confidence?

What do you need to add to improve your

presence?

The reason we display outward negative

emotions: To let everyone around us know thatwe are really much better than what we are

playing.

If I dont show them Im upset, theyll think

thats how I play all the time

This strategy undermines us.

You end up locking in the negative emotions.

You continue to feel precisely like you act:

Miserable Upset Negative

How an athlete appears on the outside is often an accurate picture

of how he or she is feeling on the inside.

Walk differently Carry head and shoulder differently Looks ofintensity Looks ofdetermination Looks ofconfidence Looks ofcalmnessOutstanding competitors:

Have very powerful physical presence Physically exude confidence Strength Calmness EnergyOnce we have a clear picture of what needs to be added to improve

a competitors image, we start practicing and rehearsing.

Desired images:

Fighter Strength Confidence No meekness No politenessWhy is physical image so important?

Simple Principle. Powerful Results.

Because of the powerful link between the mind and the body. We cannot affect one without affecting the other. When changes occur in our physical bodies, we will also have

corresponding psychological changes.

Being a mentally tough competitor means controlling how you feel

inside (IPS). 3 primary strategies accomplish this.

1. Controlling what you think2. Controlling what you visualize3. Controlling how you look on the outside (physical presence)Make a commitment to improve your physical image every time you

play or practice your sport

Improve your walk Your appearance of intensity Your looks of aggressiveness

Improve competitive toughness

By improving physical presence.


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Act As If in Adversity

You can also fool yourself into

feeling weak, no confidence and negative!

When the feelings arent there, act as if they were!

You can fool yourself into

feeling strong, confident and positive!The as if physical acting

often triggers positive changes in the mental state.

When you are feeling down (mental)

When the world has turned against you (mental)

When youve lost your confidence (mental)

Fight the feelings by controlling how you look on the outside (phy)

Start manufacturing confidence physically: Throw shoulders back Pick up your walk.Remember, you cant always control how you feel,

but you can always control your physical presence,

and that often gets the job done by itself!

Work hard to develop and maintain the physical presence of a

champion no matter how you feel!


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3.2 Summary Roadmap to Mental Toughness

Mental Toughness:

Emotional Consistency Performance Consistency

Athletes who have learnt how to trigger a very specific emotional

state (IPS) during play are the best competitors

Unusual response to continuou

Documents

Mental Toughness in Sports