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- Herausgeber: John Wiley & Sons
- Kategorie: Lebensstil
- Sprache: Englisch
Get your head in the game with this hands-on guide to the psychology of sport There's more to getting into the right headspace for the big game or event than trying to think like a winner. Modern sports psychologists emphasize advanced strategies like biofeedback and neurofeedback, while encouraging the use of mindfulness and other mental health techniques. In Sports Psychology For Dummies, 2nd Edition, a team of athletic performance experts and psychologists walks you through the mental side of intense competition and training. From the importance of focus to the tactics designed to restore and improve confidence after a loss, you'll explore ideas such as goal setting, self-perception, and self-talk. This book also covers: * Personalized plans for athletic success * Real-life examples of sports psychology changing the athletic experience in different sports * The wide variety of careers available in the field of sports psychology and how to get started in them Ideal for athletes, parents of student athletes, and coaches looking for ways to improve performance both on and off the field, Sports Psychology For Dummies is also the perfect resource for anyone interested in a career in this rapidly growing and evolving field.
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Seitenzahl: 637
Veröffentlichungsjahr: 2022
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Sports Psychology For Dummies®, 2nd edition
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Copyright © 2022 by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
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ISBN 978-1-119-85599-6 (pbk); ISBN 978-1-119-85600-9 (ebk); ISBN 978-1-119-85601-6 (ebk)
Sports Psychology For Dummies®
To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Sports Psychology For Dummies Cheat Sheet” in the Search box.
Table of Contents
Cover
Title Page
Copyright
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1: Getting the Winning Edge: Sports Psychology Fundamentals
Chapter 1: Introducing Sports Psychology and Mental Training
Honing Your Sharpest Weapon: Your Mind
Building, Preparing, and Practicing Your Mental Toolkit
Seeing Sports Psychology in Action
Knowing the Hot Trends in Sports Psychology Today
Becoming a Sports Psychology-Savvy Coach
Chapter 2: Starting with the End in Mind: Know Your Ideal Athlete Mindset
Tapping Into Your Ideal Mindset
Developing a Plan of Attack to Make it Consistent
Chapter 3: Setting Goals: Aiming High and Hitting the Bull’s Eye
Setting Effective Goals
Tracking Your Success in Reaching Your Goals
Chapter 4: Stoking the Fire in Your Belly: How to Fan the Flames of Motivation
Debunking Common Myths about Motivation
Defining Motivation
Assessing and Understanding Your Current Motivation Level
Maximizing Your Motivation: How Small Sparks Can Become Bonfires
Overcoming Obstacles to Staying Motivated
Chapter 5: Swagger: The Art and Science of Building Real Confidence
Understanding What Confidence Is and Why It Matters
Debunking Myths about Confidence: Don’t Believe Everything You See or Hear
Tapping into the Confidence Cycle
Building Your Confidence
Tackling the Obstacles That Get in the Way of Confidence
Part 2: Your Mental Toolkit for Success
Chapter 6: Tool #1: Mastering the Art of Focus
Understanding What Focus Is and Why It Matters
Knowing the Zones of Focus
Focusing on What Matters
Using Focus to Reduce or Eliminate Pressure
Overcoming the Obstacles to Focus
Developing Tools and Habits for Improving Focus
Chapter 7: Tool #2: Seeing Is Believing: Employing Imagery
Introducing Imagery
Determining What Type of Imager You Are
Considering the Key Characteristics of Ideal Images
Getting Started with Imagery
Evaluating the Success of Your Imagery
Chapter 8: Tool #3: Self-Talk: Don’t Yell in Your Own Ear
Your Inner Critic Is Not You
Considering the Consequences of Self-Talk
Changing the Channel on Ineffective Self-Talk
Using Self-Talk to Improve Your Performance
Chapter 9: Tool #4: Winning Habits: How Routines Improve Performance in Competition
Identifying How Routines Improve Focus and Performance
Recognizing the Difference between Routines and Superstitions
Exploring the Routines of Elite Athletes
Coming Up with Effective Practice and Game-Day Routines
Knowing When and How to Adjust Your Routines
Chapter 10: Tool #5: Handling Pressure: Playing with Fire without Getting Burned
Probing into Pressure: What It Is and Why It Occurs
Understanding the Difference between Arousal and Pressure
Developing Your Ideal Mindset for Competition
Handling Pressure Like a Pro
Chapter 11: Tool #6: Handling Adversity: The Art of Resilience
Resilience: Returning to a Better Mindset after a Struggle
Looking at Loss Differently
Pulling Yourself Out of Slumps
Bouncing Back after Mistakes in Competition
Dealing with Injuries
Dealing with the Fear of Reinjury
Chapter 12: Tool #7: Sharpening Awareness: Being Mindful
Being Mindful in the Moment
Practicing Mindfulness
Part 3: Hot Topics in Sports Psychology
Chapter 13: Talking About Mental Health Issues
Reality Check: Mental Health Issues Affect Today’s Athletes
Debunking Mental Health Stigmas
Understanding Anxiety Issues
Understanding Depression Issues
Understanding Eating Disorders
Additional Mental Health Issues Facing Athletes Today
Knowing Where to Turn for Help
Chapter 14: Managing Stress Better
Setting Priorities
Striving for Balance
Adding Meditation to Your Routine
Using Imagery to Reduce Stress
Managing Your Thoughts and Emotions
Exercising for Stress Relief
Making Sleep a Priority
Cultivating a Support Network
Laughing
Practicing Gratitude
Chapter 15: Making the Shift from High School to Collegiate Sports
Determining What Division Level to Play in College and Where to Start
Understanding the “Recruiting Game:” Getting Noticed by Colleges
Finding Your Perfect Fit: What to Look for in a Coach and Program
Making the Jump to Collegiate Athletics
Balancing Sports, Academics, and Your Social Life
Chapter 16: Using Sports Psychology Skills in Daily Life
Preparing for the Workday
Defining Your Career Success
Balancing Work and Personal Life
Concentrating Amid Distractions
Taking a Timeout from Stress
Performing Well Under Pressure
Developing Effective Work Routines
Focusing on Tasks Rather Than Outcomes
Coping with Adversity and Conflict on the Job
Enlisting Your Support Team
Chapter 17: Exploring a Career as a Sports Psychologist
Understanding What a Sports Psychologist Does
Determining the Right Career to Pursue
Job and Career Options in Sports Psychology
Understanding Whether You Are Ready for a Career in Sports Psychology
Part 4: The Sports Psychology-Savvy Coach
Chapter 18: Coaching Today’s Athletes
Improving Your Athletes’ Focus
Teaching Your Athletes to Perform under Pressure
Motivating Your Athletes
Getting Your Athletes to Play as a Team
Chapter 19: Mental Drills to Use with Athletes and Teams
Drills for Dealing with Pressure
Drills for Bringing Teams Together
Drills for Improving Communication
Drills for Improving Problem-Solving
Drills for Leadership Development
Part 5: The Part of Tens
Chapter 20: Ten Ways to Be a Better Competitor
Evaluate Where You Are
Know What Motivates You
Define Your Goals
Set an Action Plan
Improve Gradually and Consistently
Train Your Mind Daily
Improve Your Athletic Skills
Tweak Your Methods
Develop and Maintain Your Fitness
Seek Out Pressure
Chapter 21: Ten Ways to Parent an Athlete
Decide Whether to Specialize
Choose the Right League
Know What to Say after a Loss
Be a Fan, not a Coach
Cheer, Don’t Yell
Talk with Your Kid’s Coach
Reward the Things That Matter
Budget Your Time and Money
Focus on Learning Life Skills
Live Your Own Life instead of Living through Your Kid
Chapter 22: Ten Ways to Be a Better Leader for Your Team
Know Your Style
Know Your Teammates
Choose Your Moments
Understand Motivation
Find Your Sweet Spot as a Leader
Communicate More Effectively
Be Brave
Know When to Lead and When to Back Off
Take the Blame
Spread the Fame
Index
About the Authors
Connect with Dummies
End User License Agreement
List of Tables
Chapter 8
TABLE 8-1 A Self-Talk Log
Chapter 10
TABLE 10-1 Distinguishing Low, Ideal, and High Arousal
Chapter 11
TABLE 11-1 How Athletes Respond to Mistakes
List of Illustrations
Chapter 5
FIGURE 5-1: The confidence cycle.
Chapter 6
FIGURE 6-1: The effects of focus on performance.
FIGURE 6-2: The zones of focus.
Chapter 7
FIGURE 7-1: Evaluating your imagery is a key part of your success.
Chapter 9
FIGURE 9-1: Performance is at its best when you follow routines and you’re not ...
Chapter 11
FIGURE 11-1: You can choose how to respond after a mistake.
Guide
Cover
Title Page
Copyright
Table of Contents
Begin Reading
Index
About the Authors
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Introduction
Sports psychology is a relatively new field, but it’s one of the fastest-growing areas in sports performance. Professional sports are big money, and teams want a return on their investment in their players. So it should come as no surprise that every NFL, NBA, MLB, and NHL team employs someone trained in sports psychology to assist them with helping players work through mental blocks, slumps, anxiety and depression issues, and general decreases in performance.
We wrote this book because we want to share the information that we teach to elite athletes and teams with the general public. Sports psychologists can be expensive, and most athletes who are just looking for a way to get the edge in their sports participation can’t afford to fork over thousands of dollars. With this book, you don’t have to — you hold in your hands the same information we share with our clients, for a tiny fraction of the cost.
In the past ten years, we have seen the greatest demand for our services from the middle school and high school student athlete populations. This is great news, because it means that parents understand how important the mental side of sports is, and you can learn from this book many of the mental skills used by some of the best athletes in the world!
This book is packed full of information that can help athletes get more out of their physical talent. We’ve filled this book with techniques and skills that we teach to professional and Olympic athletes — skills that you can apply in your own training immediately, starting today.
About This Book
Most sports psychology books provide good stories and education on sports psychology concepts, but they don’t take the next step and cover actual techniques and strategies that athletes can use. In this book, we do exactly that.
Plus, this book is organized for busy athletes who are on the go and don’t have a lot of time to waste. The information is easy to access and written in plain English, without any psychobabble to bog you down. All you need is a thirst for knowledge and a willingness to work hard to reach your goals — we bring the rest.
We don’t use many special conventions in this book, but there are a few you should be aware of:
When we want to share a story from our practice as sports psychologists, we refer to ourselves by our first names, so you can tell which of us is telling you the story. For example, we may say, “Leif was working with a professional hockey team …” or “Todd’s client was a young tennis phenom… .” When you see the names Leif and Todd, just remember that’s us.
Whenever we define a new term, we put it in
italics,
and define it shortly thereafter, often in parentheses.
To make the content more accessible, we divided it into five parts:
Part 1
, Getting the Winning Edge: Sports Psychology Fundamentals:
This part introduces the important basic principles of sports psychology. We start by telling you how to build your mental toughness, an essential skill for any competitive athlete. Then we turn to goal setting, because you’re more likely to get somewhere you want to be if you know where you’re going. We show you how to monitor your motivation and boost it when you need to. Finally, we give you the information you need to increase your confidence, because without confidence in your own skills and abilities, it doesn’t matter how talented you are or how hard you’ve worked.
Part 2
, Your Mental Toolkit for Success:
In this part, we dig into some key concepts that you need to know in your pursuit of competitive greatness. This part is basically the applied mental drills that you can use in your everyday life, including focus, imagery, routines, being mindful, and dealing with pressure.
Part 3
, Hot Topics in Sports Psychology:
This part begins by exploring common mental health issues everyone, including athletes, are facing in today’s fast-paced and pressure-filled world. It covers what high school athletes need to know about the college recruiting process. It also explores the path to becoming a sports psychologist, as well as how to use mental tools in everyday life.
Part 4
, The Sports Psychology-Savvy Coach:
This part is all for coaches, including how they can use sports psychology drills and concepts in practices and competitions. Coaches can help their players and team be more successful through this applied section on sports psychology. If you are a coach, this section is written specifically for you!
Part 5
, The Part of Tens:
This part explains how you can apply sports psychology principles and concepts to become a better competitor, no matter the sport. It also discusses how parents can become better at parenting young athletes. The book ends with a chapter on how you can become a better leader as an athlete and lead your team and fellow athletes to victory.
Foolish Assumptions
In writing this book, we made some assumptions about you. One or more of the following should apply to you:
You’re an athlete with particular goals that you’d like to achieve, and you think that the mental aspect of your training and performance can benefit from further understanding and practice. You’re willing to work hard to achieve your goals.
You’re a coach and you want to use sports psychology to help your athletes achieve their goals. You recognize that training isn’t just physical.
You’re a parent of an athlete, and you want to support your kid’s athletic career in all the right ways.
Chapter 17 covers all you need to know if you’re considering a career in sports psychology, so if that describes you, we’ve got you covered as well!
Icons Used in This Book
Like all For Dummies books, this book’s margins are sprinkled with icons to help direct your attention to certain concepts, definitions, and interesting information. Here’s a key to what they mean:
This icon directs you to techniques that world-class athletes use to improve their performance.
This book is a reference book, which means you don’t have to commit it to memory — you can come back to it when you need it. But when you see this icon, you’re sure to find information that we think is so crucial that you need to remember it.
This icon alerts you to stories or examples of some of our work with athletes from all walks of life.
This icon is for people who can’t get enough of sports psychology principles. You can skip reading these paragraphs without consequence — but if you really want the inside scoop, read on!
When you see this icon, you can be sure we’re alerting you to a danger or pitfall of some sort — something you should avoid.
Beyond the Book
In addition to what you’re reading right now, this product also comes with a free access-anywhere Cheat Sheet that includes tips on creating your project schedule, shortcut keys, and helpful websites to hone your expertise. To get this Cheat Sheet, simply go to www.dummies.com and type Sports Psychology For Dummies Cheat Sheet in the Search box.
Where to Go from Here
This book isn’t linear — you don’t have to read it from beginning to end, like a novel. Each chapter is self-contained, so you can start anywhere you want, and skip around as you like. You can use the table of contents and index to guide you, but here are a few suggestions for places to begin: If you’re new to sports psychology — you’ve only heard about it but you’ve never practiced any sports psychology techniques — start with Part 1 for a good foundation. If you want to improve in a specific area, like focus or managing pressure, turn to the appropriate chapters in Part 2, where we discuss many mental tools that we have used in our work with athletes over the past 20-plus years. If you want to learn about the current trends and hot topics in sports psychology, then make Part 3 your destination. If you’re looking for ways to improve your team’s performance, Part 4 is for you. And if you’re a parent or coach who wants to use sports psychology to help the athletes in your life, or you want to become a better leader on your team, head to Part 5.
We hope you enjoy using this book to help you accomplish your goals. We also hope you share with us your success stories and accomplishments, and what you’ve found helpful in this book. Feel free to email us directly at [email protected] and [email protected]. You can also find us on YouTube, Instagram, and Twitter. Just search for our names and stay connected to keep learning how to use the concepts we teach in this book.
Part 1
Getting the Winning Edge: Sports Psychology Fundamentals
IN THIS PART …
Get to know what sports psychology is and its overall application
Learn what your ideal mental profile is for maximum performance
Know and begin to apply the basics of effective goal setting
Understand motivation in sports and learn how to maximize your own
Learn what confidence really is and ways to build your swagger
Chapter 1
Introducing Sports Psychology and Mental Training
IN THIS CHAPTER
Knowing what sports psychology can do for you
Seeing your mind as a tool for success
Using sports psychology to prepare for competition
Understanding the hottest trends in sports psychology
Drawing on sports psychology tools as a coach
You’ve probably heard of elite athletes working with sports psychologists and pro teams having sports psychologists on staff. But what exactly is sports psychology, and is it limited to the pros?
Sports psychology is simply the practical application of psychological principles in a sports setting. It’s used to help an athlete or team improve their performance — and it absolutely isn’t limited to professional athletes. In fact, we’re seeing sports psychology used at all levels of sport. The field of sports psychology provides benefits and knowledge to youth, high school, and college athletes, as well as to coaches, parents, administrators, sports medicine physicians, strength and conditioning coaches, dietitians, and physical therapists. It’s used in the more popular sports — such as soccer, football, golf, and tennis — as well as in lesser-known ones — such as judo, snowboarding, fencing, and cricket. Sports psychology is even being used and applied in the non-sport realms, including medicine, education, business, politics, organizational development, and the military. Its benefits and uses are growing by leaps and bounds throughout the world. It’s an exciting time to be tapping into the benefits of sports psychology!
The good news is that you don’t have to pay hundreds or thousands of dollars to hire your own personal sports psychologist. With this book in your hands, you have an edge over other athletes and, most important, the ability to reach your highest potential.
Honing Your Sharpest Weapon: Your Mind
The greatest tool that any athlete has is the mind. The brain — that wonderful organ that regulates your breathing, controls your beating heart, and manages the rest of your body — is at the core of all successful sports performances.
Everybody knows that talent and physical skill play an enormous role in every athlete’s success, but not many people understand the importance of the mind and how we use it. In fact, your mind is one of the most powerful pieces of sports equipment you’ll ever own. It can make or break you.
By understanding the power of your mind and being able to use it to your advantage, you can improve your performance. Sports psychology can help you to
Manage performance anxiety
Use visualization and imagery to improve your performance
Increase and maintain your confidence
Improve and maintain your level of motivation
Relax under pressure
Set and achieve goals
Manage your energy levels
Use routines to be consistent in your performance
Bounce back from injuries and setbacks
Manage and address conflicts with coaches and teammates
Focus in critical moments and extend the duration of your concentration
Manage stress and other mental health issues
Better communicate with others
Know yourself better
Knowing how your mind influences your sports performance
Your mind, which is the end product of all the wonderful thinking processes that occur in your physical brain, has a powerful impact on your sports performance. In fact, it has been having that powerful impact previously, even if you weren’t aware of it. Have you ever felt fear before a match, competition, or game? That’s your mind at work. Have you ever performed well, but unexpectedly? That was your mind at work also. Finally, have you ever achieved an important goal in your sport, even though it took a long time and a lot of hard work along the way? Once again, that came from the efforts of your mind.
Our mind influences our performance, both in and out of sport, and this book helps you understand how to affect changes in your mind that will produce amazing results in your performance. From setting goals (Chapter 3) to building motivation and confidence (Chapters 4 and 5) to using powerful tools and techniques that professionals use (Chapters 6-12), you learn how to direct your mind to govern your body, heart, and attitude — all to produce the results you want in sports competition.
Discovering your ideal mindset in sports performance
What is the ideal mindset for maximum performance in sport? Is there one? We (Leif and Todd) are asked this question all the time. Although performance is a combination of talent, circumstances, and effort, performing at your best can indeed become a habit. When you learn the ideal mindset for performing at your best, you can replicate it, over and over again.
Chapters 9 and 10 can help you get a jumpstart on your competition and start developing your ideal mindset.
Building your ideal mindset with awareness and the right processes
Building this ideal mindset, much like making any change in your life, starts with awareness. You need to be aware, first, of the mindset that has been holding you back in competition. You also most importantly need to be aware of the mindset you possess when you are performing at your best. We are taught to focus on the negative and be self-critical, but we need to spend more time and energy on what we are doing right!
Having a good supporting cast of family, friends, coaches, and teammates around you helps you do this, and from there you can begin to take the tools that you learn in this book to build a better mindset, step by step. This is the essence — the process — by which you can begin to perform better, at higher levels, and more consistently.
For more information on ways to start developing this process, check out Chapters 2 and 8.
Understanding your motivation
Motivation can come from within (we call this intrinsic motivation), and it can come from things outside of yourself, such as money, fame, or status (we call this type of motivation extrinsic motivation). When you understand how to utilize both types of motivation to your advantage, you hasten your development as a complete athlete, combining mind and body together to maximize the talent you already have for your sport.
Chapter 4 is a powerful chapter, and it gives you the tools you need to understand and improve your motivation in sports.
Understanding and building confidence for your athletic performance
One of the wonderful aspects of sports psychology principles and techniques is that they’re applicable on and off the field. They help you improve your confidence. And all improved performances — on and off the field — result from a gradual improvement in your confidence. The more confident you are, the more risks you take, and the more rewards and positive consequences you experience. All successful athletes know that when they’re confident and comfortable, their chances for success are dramatically higher, even though their preparation and physical fitness may be the same.
Confidence frees you to perform, compete, and reach your highest potential. And confidence is not an all-or-nothing game — it changes and develops over time. We want you to be in a place where you fear less and dream and create more! When you build confidence, you can try new things without fearing how you will look in front of others or worrying what they will think of you.
In Chapter 5, we show you the art and the science of building true confidence. We like to call this swagger. We help you take the guesswork out of the process of improving your self-confidence and give you a solid framework from which to improve your performance in sports. We also show you how best to address and manage those times when your confidence drops. Your goal should be to maximize the times when your confidence is high and minimize the times when it’s not. This is one of the secrets of confidence in sports.
Building, Preparing, and Practicing Your Mental Toolkit
In developing your mind through sports psychology training, you want to develop your own personal “mental toolkit” that contains the techniques and strategies you need to strengthen your mental muscle. Just as you can use equipment to help you improve your physical fitness, there are tools you can use to do the same for your mind.
Focus is one of the most critical mental skills to develop for success in athletics. It’s one of the most common assets of successful athletes, and a lack of focus is a primary reason for mental errors, mistakes, and the inability to perform under pressure. In Chapter 6, we give you Tool #1, “Mastering the Art of Focus,” so that you can take your focus up a notch.
Mental imagery can help you build confidence, manage pressure, recover from mistakes and poor performance, and prepare for practice and competition. In Chapter 7, we offer you Tool #2, “Seeing Is Believing,” and we explain what imagery is and how it works, giving you specific steps to use the tool of imagery in your sport.
As an athlete, you’re constantly working toward specific goals, and you are creating habits that will propel you toward victory. In Chapter 9, we introduce you to Tool #4, “Winning Habits,” and help you understand and harness the power of routines in your sport so that you can become more consistent in both your preparation and your results.
Seeing Sports Psychology in Action
As you use your mental tools (see the preceding section), you’ll see the direct benefits of sports psychology in action, in practice and in competition.
As you practice and compete, you face all kinds of pressure. Being a great athlete is about being able to perform your best when the pressure is on. In Chapter 10, you learn about Tool #5, “Handling Pressure,” where we give you specific strategies for improving your ability to do exactly that.
And, because mistakes are a regular part of the sports world, in Chapter 11, we offer you Tool #6, “Handling Adversity,” and we give you lots of advice for becoming more resilient. From simple mistakes in competition to longer slumps, we show you how to move on from the mistakes of your past and focus on performing your best in the present.
As an athlete, you have to manage your energy levels before a competition to harness the mental and physical energy you need when it counts. In Chapter 12, you learn about Tool #7, “Sharpening Your Awareness.” There, we explain how to calm down and pump yourself up, so your energy resources are always there for you when you need them.
Knowing the Hot Trends in Sports Psychology Today
Mental health issues are one of the hottest topics discussed in the field of athletics today. Anxiety and depression aren’t just battled off the court or field — athletes have to battle them on the court, too, and we discuss this topic in greater detail in Chapter 13.
Managing stress is such an important topic in sports psychology today that we chose to dedicate another chapter to it entirely. After reading Chapter 14, you’ll be better prepared to understand the sources of stress in your life and manage them more effectively in the future.
We get so many requests from parents and high school athletes to help them navigate the ever-changing recruitment process from high school to college athletics that we devote a whole chapter about it — Chapter 15. It is a complicated process, and we believe that this chapter simplifies the process.
Ever wonder how the skills in this book can be applied outside of sport? Well, wait no longer, because Chapter 16, “Using Sports Psychology Skills in Daily Life,” is written just for you!
Since writing the first edition of this book in 2010, the field of sports psychology has expanded so dramatically in popularity that we get requests on a weekly basis from students interested in the field asking us for direction and career advice. What a wonderful development! Thus, we dedicated an entire chapter — Chapter 17 — to exploring the career path of a sports psychologist. If you are a student with interest in this field, this chapter is written with you in mind.
Sports psychology is a growing and ever-changing field of study and applied techniques, and this popularity is due in part to how applicable sports psychology is to life outside of sports, too.
Becoming a Sports Psychology-Savvy Coach
Coaches are constantly looking for that extra edge that will put them over the top in the ultracompetitive sports world. With that in mind, they frequently turn to sports psychology to learn better ways to understand their players, motivate their teams, and get more from the talent they have at their disposal.
Every day, coaches see athletes with incredible talent who can perform in practice, but who can’t carry that performance into competition. They know and understand that the mindset of their athletes is often what determines their success.
If you’re a coach, you’ll find plenty of advice throughout this book that you can use to help your athletes be their best. But we devote Chapters 18 and 19 in particular to you. There, you find strategies for helping your athletes improve their focus and perform under pressure, as well as mental drills you can utilize with your team to enhance and improve their mental development alongside their physical development.
Don’t limit yourself to Chapters 18 and 19 if you’re a coach. The advice we give to athletes throughout this book is information you can share with your players individually or as a team to help them reach their potential.
Chapter 2
Starting with the End in Mind: Know Your Ideal Athlete Mindset
IN THIS CHAPTER
Determining your ideal mindset
Using journaling to hone your mindset
Assessing and improving your mindset
Getting into the zone
Knowing your ideal mental state is a critical step in building your mind for consistent high-level performance. Most people habitually criticize themselves for even the smallest of mistakes. It becomes a bad habit that they don’t know how to break. When asking athletes, performers, and everyday people about their past negative experiences and mistakes, they can usually quickly recall a long list of them. These are the experiences and incidents that stand out in our brains. Our “default” mental state, unfortunately, is usually negative. It is an almost automatic response. As a culture, we are trained to focus on the negatives in our everyday lives. There is an evolutionary and biological reason for this fact as well (i.e., fear kept people alive thousands of years ago — because without focusing on the possibility of danger around them, they could have easily been attacked by a hungry animal).
Think about it for yourself. Do you focus on the positive things you are doing in terms of your performance? Or do you focus on the negative? What are your thoughts about this response from one of our professional athletes, who had just made the World Cup Soccer Team:
“I cannot believe I had such an awful practice today. Why did they even keep me on the national team?”
He did not even take a few seconds to celebrate his accomplishment of making the World Cup Soccer Team for his nation! Clearly, the battle to stay positive in our brains is a very real one.
Here’s another example from a high school softball player we were working with. She had gone 1 for 4 at the plate, no errors in the field, and pitched three solid innings that game. She did happen to pitch at the time when a tying run scored from the opposing team, however. Her team went on to lose, but she spent almost a week beating herself up for that one pitch (and the pitch was a good one — the hitter was very good). Her inner critic took over for days! She took the loss personally and did not consider that there were three fielding errors by her teammates, or that her team’s batting average at the plate that game was about .200, and the opposing team was highly ranked nationwide.
The point we are making here is simply that neither of these athletes took the time to think about, absorb, and celebrate the positive aspects of their performance. This is where having an ideal mindset can help, however. If you do not work on your ideal mindset, you cannot practice it, refine it, or master it. Thus, if you infrequently pay attention to when you perform well and frequently obsess when you do not (usually due to a mistake or two), your default negative mindset will continue, and this is not helpful for performing at your best.
Tapping Into Your Ideal Mindset
The first step is building awareness of what your ideal mindset can be. A good place to start is to make a list of some of your best performances. Speak with your coach, who can help you come up with some of these. Ask your friends, a teammate, or a parent or family member. As you discuss these performances, write them down in a performance journal or verbalize them in a voice notes app on your cell phone. Use the following questions to help jog your brain:
How were you behaving? Smiling, laughing, cheering on teammates, communicating, bouncing back after a mistake?
What were you thinking about? Maybe nothing? Something simple, like “this play” or “breathe” or “be here now?”
What did you experience emotionally? Calmness? Focus? Excitement? Lightness? Ease? Confidence?
What do you notice about your body? Were your muscles tense? Loose? Was your heart rate fast or slow or moderate? Was your breathing quick and shallow or deep, slow, and comfortable?
Once you learn more about your ideal mindset by logging your past great performances, you can begin to practice “re-experiencing” this mindset over and over again with the other tools included in this book. However, if you do not cultivate this mindset ahead of time, you will be simply trying to find the door in a completely dark room.
Todd frequently uses the following analogy with his athletes and performers. He tells them that he wants to meet at Starbucks for their next meeting. Since there are probably about 50 of these stores within a 20-mile radius in Columbus, it could be any of a number of locations. So what are they going to do? Drive to each coffee place and see if he is there? Call each store and ask if there is a good-looking sports psychologist in the store? Or Todd can just tell them the exact location. That way, they do not have to guess. They may know where it is already or simply plug it into their GPS. In the same way, if you know your ideal mindset for great performance, you can practice it right away. Or you can just let your mind continue to criticize you and run on its default setting. The choice is yours.
Discovering your ideal performance mindset
Here are some steps you can take to start learning what your ideal performance mindset is and to utilize it every time you compete.
Start with questions you want to address about past great performances (yesterday or last year, in practice or in competition), and then consider the following advice:
Describe the time and place you were competing.
Remember it as vividly as possible, as if you are there, competing, right now.
Describe what made this one of your best performances.
Remember that you may not have won the game or the ideal mindset may have only been present for a small time during your game or competition. Some examples might be batting 4 for 4 at the plate, scoring a career high in points, shooting your lowest score in golf, or beating a top-ranked opponent.
Just as you did previously, answer these prompts:
Behaviors
: Were you smiling, laughing, cheering on teammates, communicating, or bouncing back after a mistake?
Thoughts
: What were you thinking about? Maybe nothing? Something simple like, “this play” or “breathe” or “be here now?”
Emotions
: What did you experience emotionally? Calm? Excitement? Lightness? Ease? Confidence?
Body
: What do you notice about your body? Were your muscles tense or loose? Was your heart rate fast or slow or moderate? Was your breathing short and shallow or easy, deep, and comfortable?
Identify important information by writing in your journal.
(Remember:
Every
athlete should have a performance journal — those who use a journal effectively and consistently get better quicker.) It can be a small journal that you can keep in your athletic bag, but just make it a durable one, as we all know how we toss around our athletic bags. This journal should go with you everywhere.
Journal continuously and consistently each time you have a great performance.
You want to key in with
specifics
and
be clear
about what exactly was happening during your performance.
Spend time visualizing and burning these performance details into your brain.
Read
Chapter 7
, on imagery, to learn more about how to do this like the pros.
Continue to re-read some of your entries in this journal as a mental training drill from time to time.
Remember, if you do not practice your physical skills (for example, your tennis forehand or your free-throws), you won’t improve. By the same token, how can you get better at building your ideal mindset if you don’t practice and perform this simple drill?
Journaling doesn’t need to take a long time.
Maybe at times you will decide to enjoy reliving the experience and it will be an incredible and long journal entry that you may refer back to for years, but it also can be a simple jotting down of notes (or bullet points) after a performance. Just remember, the quality of a practice
does
make a difference (as you know) and, therefore, so does the quality of journaling and mental training. Think about if a field kicker spent their practice time using only about 50 percent of their focus. How would you predict that to work out?
Try to journal as soon after the experience as you can, while the memory is fresh in your brain.
You can do this before you leave the locker room or field, or you can journal while on the bus or car ride home. The sooner you do so, the better the details and exact recall of your performance.
Performing without thinking
Personal best performances typically do not involve much thinking, only great physical and mental preparation.
An important awareness point here is that many times when we perform our best, we are not thinking, at least consciously anyway.
When asked by a reporter about his mental training, one of our professional athletes said “These are the moments I train for all year. I know these moments do not necessarily happen as much as I would like, but I could do anything with the puck tonight. I knew exactly where to pass and there was no stopping me on the offensive side — I knew it was going to be a multiple-goal game. It just happened. I was not thinking about anything. I did all the prep work — mind, body, and skill — with doc and it just happens sometimes.”
Another response on mindset from one of our golfers: “I was 30 yards out, had for some reason practiced it during the week, imagined in my mind and heart hundreds of times that this type of shot was going to happen. It just did. I knew it was going in after I hit it.”
In working with thousands of athletes and performers from all over the world, it is obvious to us that one of our goals is to help them not think during performances. We can’t emphasize this point strongly enough: Mental training is about using your mind to get your body to follow.
Developing a Plan of Attack to Make it Consistent
If you want to consistently hit more first serves or obtain a higher free-throw percentage, you a need to practice first serves or free-throws. Your mindset is no different. This book is all about providing ways for you to “practice your mindset” in that same manner. After all, perfect practice makes perfect, right? So how should you practice this? Consider these tips:
Be consistent with your journal.
Journaling about your top performances once per month is not going to help you improve, just as decreasing your 100-backstroke time won’t happen if you practice it only once per month.
Aim to journal about your best performances or top performance moments 4-5 times per week.
If you state that you are going to journal every single practice or every single day and miss one, don’t beat yourself up and then give up. Expect that, on occasion, you will miss a time or two. That’s okay. Keep going!
Take 5-10 minutes before practice to read a journal entry or two about your top performances.
This process triggers those good memories in your mind and helps you connect with what it is to be in your ideal mental and emotional state right before practice. You then increase your chances of having a better practice. What do you think that will do to your confidence?
If you have an extended break in action during a practice, game, or workout, take a quick glance at your journal again.
It is hard for all of us to stay focused for long periods of time, so good mental preparation can simply take the form of reminding ourselves what we want and need to be our best.
After a game or competition, think about your great performance moments.
Jot down the important details. Remember, it does not have to be an entire game or competition. It might be one wrestling move, such as a first period double-leg takedown that you hit, but those moments are the critical ones to focus on!
Spend 5-10 minutes, 3-4 times per week, and reimagine these moments
(see
Chapter 7
, on imagery). When you bring these images to your conscious mind and re-experience them in your body, you are training your body to become more familiar (and more comfortable) with this state of mind or being.
Consider these additional ways to track and keep connected to these great mindset moments:
Use voice notes on a computer or phone and simply describe in your own words what it was like.
Listen to podcasts from great athletes about what it is like for them when they have those incredible moments.
Listen to podcasts associated with this book about how to practice and learn your ideal zone of performance. Learning and improvement never stops.
Discuss these great moments with teammates, coaches, parents, and friends. Every time you do so, your heart and body connect to this mindset and it becomes more familiar. This is when your ideal mindset starts to happen more consistently.
Preparing your ideal mindset
There is a difference between preparation and practice. In this case, your preparation is going to be learning and developing your awareness of your ideal mindset. You can do this using all of the different ways mentioned in this chapter.
Practicing your mindset
When you practice your mindset, you have already prepared your mind to understand what your ideal mindset is. Then, you can use the steps mentioned in the chapter to develop your own practice routines. These routines should incorporate steps in your training and practice schedule. Also, feel free to create your own individual style of doing things. Be curious. Be creative. No judgment. Reread this chapter as a refresher every few months. The key is to make practicing your ideal mindset as common and normal as practicing your sports skills. However works best for you, do it!
Assessing and improving your mindset
This practice drill can easily be done when you are journaling, listening to a podcast on mindset, reading this or another book on mental training, or talking with a mental performance consultant or psychologist. Every time you do these drills, you are bringing to mind the importance of mindset development. The more you can do this, the more these skills can help you become aware of what you are doing well and what still needs improvement.
It is important to focus on what you are doing well, and this mindset doesn’t come naturally to humans (remember how the brain has a negative, fear-based default setting?). Practice making your ideal mindset your competitive mindset. Ask others around you what they see in your mental performance. You will be pleasantly surprised about what they will notice and tell you, and you can use those insights next time you practice crafting your ideal mindset.
Avoiding the mindset of perfection
If you want to improve your mindset, you also need to work on accepting yourself as human and imperfect.
In sports, athletes seem determined to pursue perfection at all costs. They talk and think about it so much that they actually start to believe that it exists. Here is an inevitable truth, however — perfection has not, does not, and will not ever exist. For you, or for others. You have high moments of excellence, but truly there is no perfection. So why keep pursuing it?
Rather than striving for perfection, what about the idea of pursuing “better”? Better performances. Better mindset. Better practice. Better technique. The idea of “better” is much more achievable, measurable, and doable than “perfection”! In sports, and in life, better equates to improved performances. It also leaves room for those moments when you aren’t performing at your best. In other words, it has all the upside and very little downside. So, instead of pursuing perfection as your ideal mindset, we encourage you to pursue “better.” You’ll see tremendous long-term results via this shift in thinking.
When you can accept that you are “perfectly imperfect,” you will not get down on yourself so much when you make a mistake or do not perform as you hoped. One of the greatest lessons that anyone can take from this book is the fact we are all perfectly imperfect — as coaches and athletes and human beings. We were designed to be different, and to perform differently. In fact, your long-term motivation will endure when you accept this fact and are not constantly criticizing yourself.
Slipping into the flow state or zone
Many athletes and people ask us how they can get into the “zone” or flow state, where most of the top performances occur. This is when athletes seem to perform without thinking. You might see athletes appear to be “in the zone” when you watch them on ESPN or maybe even at a local high school game. Yes, it is possible for everyone and anyone to be in the zone. And not just in athletics. You can be “in the zone” when it comes to playing music, doing a presentation, being at a job interview, or simply having a wonderful session with an athlete. The fact of the matter is that we do not “consciously” find the zone, even though we all know what it is. Think about a time when you performed out of your mind — typically some words to describe it include feeling like you were in slow motion, or that time stopped, and that you knew things were coming together. We have all been there — albeit not as often as we would like!
The reality is that most athletes accidentally slip get into the zone. If you think about the zone as a subconscious state — or a state where no conscious thoughts are occurring — then your body is simply doing what you have trained it to do. The zone isn’t your ideal performance mindset. It is the result of you training and developing your ideal performance mindset. When you practice these mental skills consistently, you learn to develop your ideal performance mindset much more consistently. And when this happens, your odds of slipping into the zone or flow state of mind increase dramatically!
Chapter 3
Setting Goals: Aiming High and Hitting the Bull’s Eye
IN THIS CHAPTER
Setting effective goals
Establishing deadlines for each goal
Keeping track of your progress
Most people miss the mark when it comes to goal setting, whether in sports or in life. The good news is, with this book in your hands, you won’t be one of those people! So, why do most people fail at goal setting? Because they were never taught the simple secrets that comprise the art of making your dreams a reality, which is really all that goal setting is.
In this chapter, we introduce you to this art. We share with you the same information we’ve shared with thousands of other athletes who have come to us to work on setting and achieving goals. When you set goals correctly, your goals will allow you to achieve results that you never thought possible.
GOAL SETTING AND MOTIVATION: TWO PEAS IN A POD
Motivation is the fuel that powers your goals toward becoming a reality. If you’re not motivated and inspired by your goals, you won’t achieve them. And if you don’t have goals, you won’t be motivated to improve.
A simple way to measure your level of motivation is to use what we call the get-out-of-bed test. Do your goals make you want to get out of bed and hurry toward their achievement? Do they keep you up at night, excited, unable to go to sleep because you’re too busy pursuing them? If so, your level of motivation is strong. If not, then you need to set better, more inspiring goals. This does not mean you will always feel great about getting out of bed, for we are human, and sometimes our motivation ebbs and flows, but it should be there most of the time if you are seeking important goals and doing the goal-setting process in the correct manner.
Many athletes tell us that at times they lose their motivation to compete in their sports. They complain that it’s no longer fun, that their coaches’ demands annoy them, that their passion for training isn’t what it used to be. When we ask these athletes what their current goals are, they usually say, “I don’t know — I haven’t thought about it.” They’re focused on the misery and pain and complaining. They’ve lost focus on their goals and the reasons they compete, and their motivation has declined because of it.
