Mental Skills and Drills - PowerPoint Presentation

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Mental Skills and Drills to Enhance Running Performance

Mark

Stanbrough

, Ph.D.

Emporia State University

Director of Coaching

Education

Head Cross Country Coach

Assistant Track and Field

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What percentage of running is mental?

What percentage of

running is

physical?

What percentage of your

time

do you spend training for the mental side?

What percentage of your

time

do you spend training for the physical side?

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The Buy-InHow do you convince athletes?Similar to warm-up Who uses it?Can touch muscles, but not thoughtsPhysical evidence?

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Candy PendulumObjective: To demonstrate the link between the mind and the body. What happened? Take away:

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Most Memorable PerformanceThink of one of your best performances everWhere were you?What were you doing?How did you feel?Why do you think you performed so well that day?

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MST is PROACTIVEDevelop the athlete’s core confidence!Provide an experience for athletes to:

prepare better

perform better

more consistent

more fulfilled

Also prepares for life

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Physical Training vs Mental Strength Training

Planned systematic approach

Proper progression

Initial decrease in performance

Delayed observable benefits

Individualized

Takes work and effort

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2

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9

Proper Arousal Zone

80% of athletes are over-aroused in competition

80% of athletes are under-aroused in practice

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Best Performance Act 2.2

Low Moderate High

Muscle Tension 1 2 3 4 5 6 7 8 9

Heart Rate 1 2 3 4 5 6 7 8 9

Breathing

1 2 3 4 5 6 7 8 9

Doubts/ Worry

1 2 3 4 5 6 7 8 9

Negative Thinking

1 2 3 4 5 6 7 8 9

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Worst Performance

Act. 2.2

Muscle Tension

1 2 3 4 5 6

7 8 9

Heart Rate

1

2 3 4 5 6

7 8 9

Breathing

1 2 3 4 5 6

7 8 9

Doubts/ Worry

1

2 3 4 5 6

7 8 9

Negative Thinking 1 2 3 4 5 6 7 8 9

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Finding Your Proper Arousal

Best

Worst

Ate

well night before

Did not eat well night

before

Slept well night before

Did not sleep

well night before

Felt calm 1

hour before

Felt anxious

1 hour before

Felt confident 1 hour beforeFelt unconfident 1 hour beforePerceived control Perceived no controlEnergyNo energyEasy to focusDifficult to focusFelt in the flowFelt out of the flowExcellent PerformanceTerrible Performance

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Overaroused

1

2

3

4

5

6

7

8

9

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Total RelaxationPrepares one for imageryConscious (rational) mind Views things as they currently areLikes status quoComfortable with way things are

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Total Relaxation TechniquesBubble BlowingSequential relaxationProgressive -Contract-RelaxTennis Ball RelaxationComplete Diaphragm

Relaxation

Words

Music

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Rapid and Cued RelaxationQuick breathing-relaxationPair cue word with itQuick scan and release

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Underaroused

1

2

3

4

5

6

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8

9

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Total Energization Techniques

Energizing Words

Energy Machine

Energizing Imagery

Music- in your mind

Energy at the top of the mountain

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Rapid and Cued Energization

Psych-up breathing

Energizing words

Pair cue word

Activate the body

Tri-energy

breathing- cue-

activity

Whoosh breathing

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1

2

3

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5

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Proper Arousal Zone

High arousal- Total Relaxation/Rapid Relaxation

Low arousal- Total

Energization

/Rapid

Energization

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Walk the PlankObjective: A. Walk across 2 x 4 on floorB. Walk across 2 x 4 high off floor What happened?Take away:

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Focus- Catching MarkersObjective: Throw 10 markers up overhead and catch them all with one hand. What happened?Take away:

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Focus Cue DevelopmentFocus on shoe Focus on specific spot entire timeFocus on breathingExhale- say a cue word to keep focusedSuch as strong, focused, relaxed

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Self-Talk

Try thinking about nothing

Positive versus negative thinking

Reframe negative thinking

Developing positive self talk skills

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Think of Pizza Do not think of your favorite foodDo not think of pizzaWhat happens?Take away:

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ControllablesUncontrollablesOpponent, environment, scheduleControllablesAttitude, effort

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AffirmationsPowerful statements that repeated over and over will lead to changed beliefs. I am the greatest! I am strong!

I am fast!

I run relaxed!

I explode!

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5 P’s of Affirmations

Positive

Positive talk filters down to subconscious

Present Tense

“

I am

”

“

I can

”

or

“

I will

”

or try is an early quit.

PersonalThese are your wordsPowerfulAction words such as power, strong, explodePointShort and to the point

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Cue WordsPower word in your affirmation.When your mind draws up the image your body respondsThe more often affirmations are repeated the more noticeable the desired effect.

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Get Rid of Stinking ThinkingWrite down three things that limit youChange the limiting factors into something positiveKeep the positive and get rid of negativeDevelop a strong association

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Confidence CardI am

PREPARED

 

I am

STRONG

 

My

POSITIVE

attitude makes me a

GREAT

athlete!

I have worked hard in workouts. I have had some great practices. I will use the same confidence that I use in hard workouts to enable me to succeed today.

I will do my best.

Relax! Believe! Be a competitor! Succeed!

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Power Picture

Attack

Strong

Quick

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ImageryMental RecallRecall one of your best performance

In the flow

Everything worked perfectly

Puts you in a positive frame of mind

Mental Rehearsal

Preview the upcoming performance

Use positive frame of mind

You guide the mind- you

’

re in control

Visualize different situations

Visualize performance with neuromuscular blueprint

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Mental PlansMental PreparationPre-planned pre-performance routineMental PerformanceUsed during practice and competitionMental Recovery Overcome specific problems

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Practice makes Pe________

When athletes compete, their bodies respond in the same way they were trained to perform.

Learned responses occur automatically in times of high stress

Incorporate mental training into practice

Homework

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Resourceswww.Rohopublishing.com

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FOCUS

GOALS

POSTIVE SELF TALK

Mental Skills and Drills for Athletes & Coaches Workshops

More

Information

:

Contact

Roho

Performance at

rohopublishing@gmail.com

,

o

r Mark

Stanbrough

at 620-794-3941 Visit www.rohopublishing.com/

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Mark

Stanbrough

, Ph.D.

Professor, Emporia State University

Head Cros

s Country/

Asst.Track

Director

of Coaching

Educatiin

mstanbro@emporia.edu

620-794-3941

Roho Publishing & Roho Performance

Rohopublishing.com

rohopublishing@gmail.com