Enhancing Mental Skills for Successful Athletes at Piranha Triathlon Workshop in Dublin
Explore the key aspects of sports psychology at the Piranha Triathlon Club workshop in Dublin, focusing on attitude, motivation, goals, self-talk, imagery, anxiety, emotions, and concentration. Learn how to develop mental skills essential for athletic success and personal growth.
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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 Piranha Triathlon Cliub. Dublin 2015. 2
Nine Mental Skills of Successful Athletes Piranha Triathlon Club, June 2015 100 90 80 Percentage Scores 70 60 50 40 30 20 10 0 Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Cliub. Dublin 2015. 3
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. Attitude 100 90 80 Percentage Scores 70 60 50 40 30 20 10 0 Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Preparatory 6. _____ I respect my sport, the other participants, coaches, officials, Basic Performance Piranha Triathlon Cliub. Dublin 2015. 4
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 100 90 80 Percentage Scores 70 60 50 40 30 20 10 0 Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Cliub. Dublin 2015. 5
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 Goals 100 90 80 Percentage Scores 70 60 50 40 30 20 10 0 Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory training program. Performance Piranha Triathlon Cliub. Dublin 2015. 6
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 People 100 90 80 Percentage Scores 70 60 50 40 30 20 10 0 Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory are negative or oppositional. Performance Piranha Triathlon Cliub. Dublin 2015. 7
DEGREE OF SELF- AWARENESS DEGREE OF CONTROL Pos + DEGREE OF DESIRE DEGREE OF EFFORT Performance Expectations DEGREE OF PERSISTENCE PERCEPTION DEGREE OF DIRECTION Neg - DEGREE OF PROCESS ORIENTATION DEGREE OF COMMITMENT Piranha Triathlon Cliub. Dublin 2015. 8
Imagery Self Talk 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 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 100 90 80 Percentage Scores 70 60 50 40 30 20 10 0 Attitude Motivation during competition. Goals People Self-Talk Imagery Anxiety Emotions Concen. Performance from errors and poor performances. Basic Preparatory Piranha Triathlon Cliub. Dublin 2015. 9
SELF TALK IMAGERY PRIOR EXP Pos + LEARNING FROM OTHERS Performance Expectations BELIEFS SOCIAL SUPPORT Neg - PHYSICAL RESPONSES SELF TALK IMAGERY Piranha Triathlon Cliub. Dublin 2015. 10
Anxiety 100 90 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, 80 Percentage Scores 70 60 50 40 30 20 10 Attitude Motivation without losing my intensity. 0 Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Cliub. Dublin 2015. 11
Emotions 100 90 25. _____ I accept strong emotions such as excitement, anger, and disappointment as part of the sport experience. 26. _____ I am able to use these 80 Percentage Scores 70 60 50 40 30 20 10 Attitude Motivation emotions such as excitement 0 Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Cliub. Dublin 2015. 12
Concentration 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. 100 90 80 Percentage Scores 70 60 50 40 30 20 10 0 Attitude Motivation 30. _____ I have learned how to play in the here and now , without regard to either past or future events. Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance Piranha Triathlon Cliub. Dublin 2015. 13
Periodization of Mental Skills Themes Preseason Early season Mid-season End of season Self-reflection Self- motivation Self- confidence Concentration Positive mood Self-reflection Self-confidence Self-motivation Imagery Concentration Communication Self motivation Concentration Imagery Leadership Self- confidence Imagery Piranha Triathlon Cliub. Dublin 2015. 14
Periodization of Mental Skills Themes Early season End of season Preseason Mid-season Basic and Preparatory Basic Preparatory Performance Preparatory and Performance Performance Mental Pacing Pacing Pursuit Pacing Protect Preserve Pacing Strategic Form, posture Power mechanics Maintenance Power mechanics Technical Base strength Speed Endurance Speed Physical Piranha Triathlon Cliub. Dublin 2015. 15
Okay John, thats grand. Now what? Piranha Triathlon Cliub. Dublin 2015. 16
Sport Psychology Workshop Discipline: Swimming John Coumbe-Lilley, PhD, CC-AASP Arin Weidner, Master of Science and Education Cand. Maldron Hotel, Cardiff Lane, Dublin Wednesday July 1, 2015 Piranha Triathlon Cliub. Dublin 2015. 17
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. Piranha Triathlon Cliub. Dublin 2015. 18
Nine Mental Skills of Successful Athletes Piranha Triathlon Club, June 2015 100 90 80 Percentage Scores 70 60 50 40 30 20 10 0 Attitude Motivation Goals People Self-Talk Imagery Anxiety Emotions Concen. Basic Preparatory Performance INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 19
DEGREE OF SELF- AWARENESS DEGREE OF CONTROL DEGREE OF DESIRE Pos + DEGREE OF EFFORT DEGREE OF PERSISTENCE Performance Expectations PERCEPTION DEGREE OF DIRECTION DEGREE OF PROCESS ORIENTATION Neg - DEGREE OF COMMITMENT INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 20
What Are We Preparing For? Triathlon Ireland 2014 Sprint Champs Alcatraz Triathlon, USA INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 21
Goal Setting Backwards CONSISTENT PERFORMANCE AT A EVENTS CONSISTENT PERFORMANCES AT B EVENTS ABLE TO COMPETE BY SELF WITH MINIMUM SUPPORT TOP PERFORMANCE AT C EVENTS QUALITY DAILY TRAINING INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 22
Range of Mindsets FINISHER S MINDSET PACER S MINDSET RACER S MINDSET COMPETITOR S MINDSET OHFECK IT! MINDSET I LL DO WHAT I HAVE TO DO TO FINISH THIS RACE I M GOING FOR A PERSONAL BEST IN THIS RACE TOP 10 FINISH IS MY GOAL FOR THIS RACE I AM GOING FOR PODIUM IN MY AGE GROUP I LL DO THE BEST I CAN DO GIVEN WHAT S HAPPENED NO STANDARD EXPECTATION PERSONAL STANDARD EXPECTATION PERSONAL AND GROUP STANDARD EXPECTATION PERSONAL, GROUP AND SITUATION EXPECTATIONS RELEASED FROM EXPECTATION, STANDARDS AND COMPARISON INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 23
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 INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 24
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 INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 25
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 INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 26
Exercise Preparation Routine SLEEPING PRE TRAINING POST TRAINING INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 27
DEGREE OF SELF- AWARENESS DEGREE OF CONTROL DEGREE OF DESIRE Pos + DEGREE OF EFFORT DEGREE OF PERSISTENCE Performance Expectations PERCEPTION DEGREE OF DIRECTION DEGREE OF PROCESS ORIENTATION Neg - DEGREE OF COMMITMENT INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 28
PAR Ratio Breathing Regulates significant exertion Rapid function Useful in heightened states Works well in pauses Use in real time: many situations 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 INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 29
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. INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 30
TONIGHTS FOCUS PIAT? Jones at al. (2007) INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 31
Process Leads Improvement Post Training Training Process Process Pre- Training Process INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 32
Checklist Pre-training routine Training focus Post training routine Better bedtime Goals Effort Readiness Focus Piranha Triathlon Cliub. Dublin 2015. 33
Sport Psychology Workshop Discipline: Cycling Controlling the Drift Maintaining the Power John Coumbe-Lilley, PhD, CC-AASP Arin Weidner, Master of Science and Education Cand. Maldron Hotel, Cardiff Lane, Dublin Wednesday July 1, 2015 Piranha Triathlon Cliub. Dublin 2015. 34
Agenda 1. Introduction 2. Recap Week 1&2 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. Piranha Triathlon Cliub. Dublin 2015. 35
Features Using: Integrated mental toughness strategies visualization strategies Indoor deception INTRO W1R MTM PAR EMAR PIAT DISC. Piranha Triathlon Cliub. Dublin 2015. 36
