Sport Psychology Workshop - AHS Study Abroadstudyabroad.ahslabs.uic.edu/wp-content/uploads/sites/11/...Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. es

Sport Psychology Workshop

John Coumbe-Lilley, PhD, CC-AASP

Arin Weidner, Master of Science and Education Cand.

Maldron Hotel, Cardiff Lane, Dublin

Wednesday June 24, 2015

Piranha Triathlon Club. Dublin 2015. 1

Agenda

• Introductions

• Club Profile

• What Does My Profile Mean?

• How Can I Use This Profile?

• How Can I Get Started?

• Wrap-up


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s Nine Mental Skills of Successful Athletes Piranha Triathlon Club, June 2015

Basic Preparatory Performance


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1. _____ I realize that attitude is a choice. 2. _____ I choose an attitude that is mostly positive. 3. _____ I view my sport as an opportunity to compete against myself and learn from my successes and failures. 4. _____ I pursue excellence, not perfection, and realize that I, my coaches, teammates, officials, and others are not perfect. 5. _____ I maintain balance and perspective between my sport and the rest of my life. 6. _____ I respect my sport, the other participants, coaches, officials,

Attitude


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7. _____ I am aware of the rewards and benefits that I expect to experience through my sports participation. 8. _____ I am able to persist through difficult tasks and difficult times, even when these rewards and benefits are not immediately forthcoming. 9. _____ I realize that many of the benefits come from my participation, not the outcome.

Motivation


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10. _____ I set long term and short-term goals that are realistic, measurable, and time-oriented. 11. _____ I am aware of my current performance level and have developed specific, detailed plans for attaining my goals. 12. _____ I am committed to my goals and carrying out the daily demands of my training program.

Goals


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13. _____ I realize that I am part of a larger system that includes my family, friends, teammates, coaches and others. 14. _____ When appropriate, I communicate my thoughts, feelings, and needs to these people and listen to them as well. 15. _____ I have learned effective skills for dealing with conflict, difficult opponents, and other people when they are negative or oppositional.

People



Performance Expectations PERCEPTION

Pos +

Neg -

DEGREE OF SELF-AWARENESS

DEGREE OF CONTROL

DEGREE OF DESIRE

DEGREE OF EFFORT

DEGREE OF PERSISTENCE

DEGREE OF DIRECTION

DEGREE OF PROCESS ORIENTATION

DEGREE OF COMMITMENT

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16. _____ I maintain my self-confidence during difficult times with realistic, positive self-talk. 17. _____ I talk to myself the way I would talk to my own best friend. 18. _____ I use self-talk to regulate thoughts, feelings and behaviors during competition.

19. _____ I prepare myself for competition by imagining myself performing well in competition. 20. _____ I create and use mental images that are detailed, specific, and realistic. 21. _____ I use mental imagery during competition to prepare for action and recover from errors and poor performances.

Imagery Self Talk



Performance Expectations BELIEFS

Pos +

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SELF TALK IMAGERY IMAGERY SELF TALK

PRIOR EXP

PHYSICAL RESPONSES

LEARNING FROM

OTHERS

SOCIAL SUPPORT

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22. _____ I accept anxiety as part of sport. 23. _____ I realize that some degree of anxiety can help me perform well. 24. _____ I know how to reduce anxiety when it becomes too strong, without losing my intensity.

Anxiety


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25. _____ I accept strong emotions such as excitement, anger, and disappointment as part of the sport experience. 26. _____ I am able to use these emotions such as excitement

Emotions


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27. _____ I know what I must pay attention to during each game or sport situation. 28. _____ During competition, I am able to maintain focus and resist distractions, whether they come from the environment or from within myself. 29. _____ In competition, I am able to regain my focus when I lose concentration. 30. _____ I have learned how to play in the “here and now”, without regard to either past or future events.

Concentration


Periodization of Mental Skills Themes

Preseason Early season Mid-season End of season

Self motivation

Concentration

Imagery

Leadership

Self-confidence

Imagery

Self-reflection

Self-confidence

Self-motivation

Imagery

Concentration

Communication

Self-reflection

Self-motivation

Self-confidence

Concentration

Positive mood


Periodization of Mental Skills Themes

Preseason Early

season Mid-season

End of season

Mental Basic and Preparatory

Basic

Preparatory Performance

Preparatory and Performance

Performance

Strategic

Pacing Pacing

Pursuit

Pacing

Protect

Preserve

Pacing

Technical Form, posture

Power mechanics

Maintenance Power

mechanics

Physical Base strength

Speed Endurance Speed


“Okay John, that’s grand. Now what?”


Sport Psychology Workshop Discipline: Swimming




Wednesday July 1, 2015


Agenda

1. Introduction

2. Recap Week 1

3. Mental Toughness Mindset (MTM)

4. Physical Activation and Readiness (PAR)

5. Emotional & Mental Activation and Readiness (EMAR)

6. Putting It Altogether (PIA)

7. Discussion


INTRO W1R MTM PAR EMAR PIAT DISC.


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Pos +

Neg -


DEGREE OF CONTROL

DEGREE OF DESIRE

DEGREE OF EFFORT


DEGREE OF DIRECTION




What Are We Preparing For?

Triathlon Ireland 2014 Sprint Champs

Alcatraz Triathlon, USA



https://www.youtube.com/watch?v=K3zfohHpv0A

https://www.youtube.com/watch?v=to9IsVZkeaw

Goal Setting Backwards



CONSISTENT PERFORMANCE AT ‘A’ EVENTS

QUALITY DAILY TRAINING

CONSISTENT PERFORMANCES AT ‘B’ EVENTS

TOP PERFORMANCE AT ‘C’ EVENTS

ABLE TO COMPETE BY SELF WITH MINIMUM SUPPORT

Range of Mindsets

FINISHER’S MINDSET “I’LL DO WHAT I HAVE TO DO TO FINISH THIS RACE” NO STANDARD EXPECTATION

PACER’S MINDSET “I’M GOING FOR A PERSONAL BEST IN THIS RACE” PERSONAL STANDARD EXPECTATION

RACER’S MINDSET “TOP 10 FINISH IS MY GOAL FOR THIS RACE” PERSONAL AND GROUP STANDARD EXPECTATION

COMPETITOR’S MINDSET “I AM GOING FOR PODIUM IN MY AGE GROUP” PERSONAL, GROUP AND SITUATION EXPECTATIONS

“OH FECK IT!” MINDSET “I’LL DO THE BEST I CAN DO GIVEN WHAT’S HAPPENED” RELEASED FROM EXPECTATION, STANDARDS AND COMPARISON



Cultivating Mental Toughness

Ask yourself

Why do I do triathlon?

What do I mean when I say “I work hard”

What is my training goal? Let’s do one!



5x

Exercise

Think about your next swim session

Write down the focus of the session.

Note down:

1. What you want to accomplish by the end of the session

2. Two ways you can accomplish your goal



Exercise

Think about your next swim session

Write down the focus of the session.

Note down:

1. What you want to accomplish by the end of the session

2. Two ways you can accomplish your goal



Exercise

Preparation Routine



PRE TRAINING POST TRAINING SLEEPING



Pos +

Neg -


DEGREE OF CONTROL

DEGREE OF DESIRE

DEGREE OF EFFORT


DEGREE OF DIRECTION




PAR

Progressive Muscular Relaxation

• Self-regulation

• Physical control

• Physical activation

• Maintain sense of readiness

• Helps to move from over arousal to controlled state

• Pre-training; standing start

Ratio Breathing

• Regulates significant exertion

• Rapid function

• Useful in heightened states

• Works well in pauses

• Use in real time: many situations



EMAR

• Focus on a swimming skill

e.g. Sighting

e.g. Breathing

e.g. Drafting Focus directs attention and energy toward your goal and away from pressure.



https://www.youtube.com/watch?v=-xSxS20R2gU

https://www.youtube.com/watch?v=OCDRmpS8N5s

https://www.youtube.com/watch?v=xs3Cift4KXo

PIAT?

Jones at al. (2007)



TONIGHT’S FOCUS

Process Leads Improvement

Pre-Training

Process

Training

Process

Post Training

Process



Checklist

Pre-training routine

Training focus

Post training routine

Better bedtime…

Goals

Effort

Readiness

Focus


Sport Psychology Workshop Discipline: Cycling Controlling the Drift Maintaining the Power






Agenda

1. Introduction

2. Recap Week 1&2




6. Discussion


INTRO W1R MTM EMAR PIAT DISC.

Features

Using:

Integrated mental toughness strategies

Visualization strategies

“Blocking the Drift”




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Range of Mindsets








Integrated Mental Skills Strategies

1. Motivation – Know why you do what you do

2. Attitude – it’s our choice

3. Set a training session goal

4. Have 2 ways to achieve your goal

5. Use PARS to control high energy or cool down

6. Use EMARS to regulate mind and mood

7. Concentrate on skill acquisition in swim training



Checklist


Training focus


Better bedtime…

Goals

Effort

Readiness

Focus



T1 INTO THE BIKE



T1



4 Components of Mental Toughness

• How much influence you feel you have on your own performance

• How strongly you believe you can do it

• How much you give to what you do because you want to give to it

• How much you willing accept the demands made on you

Challenge Commitment

Control Confidence



BLOCKING THE DRIFT




POWER PERCEPTION POSSIBILITIES

(+)

(-)

Max pace no bonking

No bonking pace

On the day

Preparatory experiences

“Distance Perception Mediates Effort” Research shows knowledge of specific distance moderates pacing.

Research shows belief you have not achieved your goal can push

you 1% harder. Belief is a choice.


Integrated EMAR Strategies

Associative Strategies: Aware and Cueing


Energy Intensity

Motivational

Instructional



Associative Strategies in Competition Attend to the task and increase speed

Do a physical systems check

Focuses mental attention on to the task at hand

Diassociative Strategies in Competition

Attend away from pain

Can decrease feelings of fatigue

Better for newbies and individuals not used to the load


Continuum shifting as needed


VISUALIZING



Quick Guide To Visualization

Two Principles

• Controllability

• Vividness

Focus

• Metaphor

• Landmark

• Personal video

• Cue integration

Sensory Tools

• Vision – course ahead

• Smell – air quality

• Taste – sweat/drink

• Sound – wheels whirring

• Touch – feet, bum, hands, head

Piranha Triathlon Ciub. Dublin 2015. 49


Visualizing Through Land Marking


Chicago ITU


Marking Process

1. Get the T1, Bike and T2 course map

2. Note the key features

3. Identify landmarks; critical moments e.g. turns, narrows, acceleration/deceleration moments

4. Source still images of landmarks and course surfaces

5. Build visual library

6. Concentrate on key details

7. Watch; detail; recall out loud and check accuracy

8. Prepare to race between landmarks



Course Map

“Big Landmark”

TRANSITION AREA

Knowing Transition

Picturing the Route

Dublin City Triathlon 2015

Phoenix Park 2014

https://www.flickr.com/photos/fotod2h/9592254281/in/album-72157635230242726/


https://www.google.com/search?q=images:+dublin+triathlon+bike+course&biw=1252&bih=549&tbm=isch&tbo=u&source=univ&sa=X&ei=xNaWVearF46O7AbUgZeIAw&ved=0CCcQsAQ&dpr=1.09#tbm=isch&q=images:+dublin+triathlon+2014





Landmarking Resources

• Google Maps

• Flickr, Instagram, Triathlon Ireland

Self Source

• Visit course in person

• Walk or bike and take a camera

• Shoot intervals with land mark features

• Put 10 shots on an automatic 3 second timed PowerPoint (See Phil!)


https://www.google.com/maps/views/view/101930315397035242393/gphoto/6057237770366161794?gl=us&heading=298&pitch=90&fovy=75

PIAT


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W 1 W 2 W 3 W 4 W 5 W 6 W 7 W 8 W 9 W 10 W 11 W 12

Intensity

Volume

Competition

Pre-Comp Transitions


Phases of Mental Skills Themes

Phase 1 Phase 2 Phase 3 Phase 4 Competition

Self Evaluation

Goal setting

Visualization

Association

Cueing

Self Evaluation

Racing Mindset

Routine

Goal setting

Cueing

Goal setting

Competitive Mindset

Routine

PAR

Cueing

PAR

Cueing

Routine

Competitive mindset


Sport Psychology Workshop Discipline: Run Finishing with Energy, Power and Aggression






Agenda

1. Introduction

2. Recap Week 1, 2 & 3




6. Discussion


INTRO W1R EMAR PIAT DISC.


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Range of Mindsets








Integrated Mental Skills Strategies

1. Motivation – Know why you do what you do

2. Attitude – it’s our choice

3. Set a training session goal

4. Have 2 ways to achieve your goal

5. Use PARS to control high energy or cool down

6. Use EMARS to regulate mind and mood

7. Concentrate on skill acquisition in swim training



Checklist


Training focus


Better bedtime…

Goals

Effort

Readiness

Focus




POWER PERCEPTION POSSIBILITIES

(+)

(-)

Max pace no bonking

No bonking pace

On the day

Preparatory experiences

“Distance Perception Mediates Effort” Research shows knowledge of specific distance moderates pacing.

Research shows belief you have not achieved your goal can push

you 1% harder. Belief is a choice.



Associative Strategies in Competition Attend to the task and increase speed

Do a physical systems check

Focuses mental attention on to the task at hand

Diassociative Strategies in Competition

Attend away from pain

Can decrease feelings of fatigue

Better for newbies and individuals not used to the load


Continuum shifting as needed


4 Components of Mental Toughness

• How much influence you feel you have on your own performance

• How strongly you believe you can do it

• How much you give to what you do because you want to give to it

• How much you willing accept the demands made on you

Challenge Commitment

Control Confidence



THE RUN


T2


INTRO W4 EMAR PIAT DISC.

MENTAL GAME PLAN


Adaptive Reserve The degree to which we can accommodate and perform as change inevitably occurs

INTRO W3R WK4 EMAR PIAT DISC.

SWIM T1 BIKE T2 RUN PREPARE RECOVER

READINESS Physical Mental Technical Cognitive

PERFORMANCE Goal Physical Relaxation

PERFORMANCE Goal Checklist-automaticity

PERFORMANCE Visualization “Landmarking” Cueing


PERFORMANCE Goal Self-talk Energy concentration

SHIFT FOCUS Re-evaluation Focus on wellbeing

MENTAL GAME PLAN: Goal Setting







Outcome Goal: Top 10 in age group Performance Goal Run: 7:50 mile pace Process Goal Features: 1. Forward lean (posture) 2. High stride rate (cadence) 3. Wheel (strike-recovery cycle)








Checklist

Bike leg exit

T2 Entry-adapt-exit

Adapt-Run leg entry

Strategic decision-making

Adaptive reserve check

Self-Talk and Types of Self-Talk

• Self-talk is any statement or thought about self. Appropriate self-talk helps one focus on the present and keeps one’s mind from wandering.

• Types of self-talk:

– Positive (motivational)

– Negative

– Instructional


Components of Self-Talk

• Categories of positive self-talk

– Psych-up (power)

– Confidence (I can make it)

– Instruction (focus on technique)

– Anxiety control (calm down)


Components of Self-Talk (continued)

• Categories of negative self-talk

– Worry (I’m wrong again)

– Disengagement (I can’t keep going)

– Somatic fatigue (I’m tired)

• Neutral self-talk category: Irrelevant thoughts (what will I do later tonight?)


Six Rules for Creating Effective Self-Talk

• Keep phrases short and specific.

• Use the first person and present tense.

• Construct positive phrases.

• Say your phrases with meaning and attention.

• Speak kindly to yourself.

• Repeat phrases often.


Types of Aggression

Assertive behaviour

1. No intent to harm

2. Legitimate force

3. Unusual effort and

energy expenditure

Hostile aggression

1. Intent to harm

2. Goal to harm

3. Unusual effort and

energy expenditure

Instrumental

aggression

1. Intent to harm

2. Goal to win

3. No anger

Source: Silva (1980)





RUN

START Systems check Form Adaptation “Adopted Mindset”

EARLY Self-talk 1 “Activate aggression”

EARLY MIDDLE Self-talk 2

MIDDLE Systems check Form Adaptation Self-talk 3 “Mindset check”

LATE MIDDLE Systems check Form Self-talk 4

FINISH Automatic form and function Self-talk 5 “No thinking. Only finishing”

SHIFTING ATTENTIONAL FOCUS Start Finish

Putting It All Together




READINESS

QUALITY DAILY TRAINING

QUALITY WEEKLY TRAINING

QUALITY MONTHLY TRAINING

PLANNING

GOALS Outcome Performance Process

Competition Schedule


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W 1 W 2 W 3 W 4 W 5 W 6 W 7 W 8 W 9 W 10 W 11 W 12

Intensity

Volume

Competition


PREPARATION PREPARATION PREPARATION PREPARATION

C Race B Race A Race

Thank you for having us!

Please contact us at:

Arin weidner: [email protected]

John Coumbe-Lilley: [email protected]

Go Tri!


mailto:[email protected]

mailto:[email protected]

Sport Psychology Workshop - AHS Study Abroadstudyabroad.ahslabs.uic.edu/wp-content/uploads/sites/11/...Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. es

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