to Enhance Running Performance Mark Stanbrough PhD Emporia State University Director of Coaching Education Head Cross Country Coach Assistant Track and Field What percentage of running is ID: 806178
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Slide1
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
Slide2What 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?
Slide3The Buy-InHow do you convince athletes?Similar to warm-up Who uses it?Can touch muscles, but not thoughtsPhysical evidence?
Slide4Candy PendulumObjective: To demonstrate the link between the mind and the body. What happened? Take away:
Slide5Most 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?
Slide6MST 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
Slide7Physical Training vs Mental Strength Training
Planned systematic approach
Proper progression
Initial decrease in performance
Delayed observable benefits
Individualized
Takes work and effort
Slide81
2
3
4
5
6
7
8
9
Proper Arousal Zone
80% of athletes are over-aroused in competition
80% of athletes are under-aroused in practice
Slide9Best 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
Slide10Worst 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
Slide11Finding 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
Slide12Overaroused
1
2
3
4
5
6
7
8
9
Slide13Total RelaxationPrepares one for imageryConscious (rational) mind Views things as they currently areLikes status quoComfortable with way things are
Slide14Total Relaxation TechniquesBubble BlowingSequential relaxationProgressive -Contract-RelaxTennis Ball RelaxationComplete Diaphragm
Relaxation
Words
Music
Slide15Rapid and Cued RelaxationQuick breathing-relaxationPair cue word with itQuick scan and release
Slide16Underaroused
1
2
3
4
5
6
7
8
9
Slide17Total Energization Techniques
Energizing Words
Energy Machine
Energizing Imagery
Music- in your mind
Energy at the top of the mountain
Slide18Rapid and Cued Energization
Psych-up breathing
Energizing words
Pair cue word
Activate the body
Tri-energy
breathing- cue-
activity
Whoosh breathing
Slide191
2
3
4
5
6
7
8
9
Proper Arousal Zone
High arousal- Total Relaxation/Rapid Relaxation
Low arousal- Total
Energization
/Rapid
Energization
Slide20Walk the PlankObjective: A. Walk across 2 x 4 on floorB. Walk across 2 x 4 high off floor What happened?Take away:
Slide21Focus- Catching MarkersObjective: Throw 10 markers up overhead and catch them all with one hand. What happened?Take away:
Slide22Focus Cue DevelopmentFocus on shoe Focus on specific spot entire timeFocus on breathingExhale- say a cue word to keep focusedSuch as strong, focused, relaxed
Slide23Self-Talk
Try thinking about nothing
Positive versus negative thinking
Reframe negative thinking
Developing positive self talk skills
Slide24Think of Pizza Do not think of your favorite foodDo not think of pizzaWhat happens?Take away:
Slide25ControllablesUncontrollablesOpponent, environment, scheduleControllablesAttitude, effort
Slide26AffirmationsPowerful 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!
Slide275 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
Slide28Cue 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.
Slide29Get 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
Slide30Confidence 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!
Slide31Power Picture
Attack
Strong
Quick
Slide32ImageryMental 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
Slide33Mental PlansMental PreparationPre-planned pre-performance routineMental PerformanceUsed during practice and competitionMental Recovery Overcome specific problems
Slide34Practice 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
Slide35Resourceswww.Rohopublishing.com
Slide36FOCUS
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/
Slide37Mark
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