Building Mental Building Mental Skills into PracticeSkills into Practice

Building Mental Building Mental Skills into PracticeSkills into Practice

A Total Game PlanA Total Game Plan

For Utah Swimming Coaches AssociationFor Utah Swimming Coaches Association

Sept. 19, 2009Sept. 19, 2009

Presented by: Mike TullyPresented by: Mike Tully

www.totalgameplan.comwww.totalgameplan.com

A Total Game PlanA Total Game Plan

For Utah Swimming Coaches AssociationFor Utah Swimming Coaches Association

Sept. 19, 2009Sept. 19, 2009

Presented by: Mike TullyPresented by: Mike Tully

www.totalgameplan.comwww.totalgameplan.com

““Don’t wait for Don’t wait for your ship to come your ship to come

in.in. Swim out to meet Swim out to meet

it.”it.”

““Don’t wait for Don’t wait for your ship to come your ship to come

in.in. Swim out to meet Swim out to meet

it.”it.”

It’s more than a feel-good quote.It’s more than a feel-good quote.

It goes to the very heart of achievement.It goes to the very heart of achievement.

The world is divided into two kinds of people:The world is divided into two kinds of people:

1. Those who believe that what they achieve1. Those who believe that what they achieve

is tied to (and limited by) their ability.is tied to (and limited by) their ability.

2. Those who take action toward their goals, 2. Those who take action toward their goals,

regardless of odds and the opinions of the regardless of odds and the opinions of the

“experts.”“experts.”

It’s more than a feel-good quote.It’s more than a feel-good quote.

It goes to the very heart of achievement.It goes to the very heart of achievement.

The world is divided into two kinds of people:The world is divided into two kinds of people:

1. Those who believe that what they achieve1. Those who believe that what they achieve

is tied to (and limited by) their ability.is tied to (and limited by) their ability.

2. Those who take action toward their goals, 2. Those who take action toward their goals,

regardless of odds and the opinions of the regardless of odds and the opinions of the

“experts.”“experts.”

Today’s Today’s ObjectivesObjectives

Today’s Today’s ObjectivesObjectives

* We want to help our athletes see the * We want to help our athletes see the

possibilities. (We want them to swim out to possibilities. (We want them to swim out to

meet the ship!)meet the ship!)

* We want our athletes to perform their best* We want our athletes to perform their best

when it means the most.when it means the most.

* We also want them to learn techniques that * We also want them to learn techniques that

can help them in other areas of their life. can help them in other areas of their life.

* We want to help our athletes see the * We want to help our athletes see the

possibilities. (We want them to swim out to possibilities. (We want them to swim out to

meet the ship!)meet the ship!)

* We want our athletes to perform their best* We want our athletes to perform their best

when it means the most.when it means the most.

* We also want them to learn techniques that * We also want them to learn techniques that

can help them in other areas of their life. can help them in other areas of their life.

Must ReadingMust Readingfor Coachesfor Coaches

Must ReadingMust Readingfor Coachesfor Coaches

““Talented is Overrated” by Geoff ColvinTalented is Overrated” by Geoff Colvin

““The Talent Code” by Daniel CoyleThe Talent Code” by Daniel Coyle

““Outliers” by Malcolm GladwellOutliers” by Malcolm Gladwell

““Talented is Overrated” by Geoff ColvinTalented is Overrated” by Geoff Colvin

““The Talent Code” by Daniel CoyleThe Talent Code” by Daniel Coyle

““Outliers” by Malcolm GladwellOutliers” by Malcolm Gladwell

Where to Begin?Where to Begin?Where to Begin?Where to Begin?

The simplicity of ideasThe simplicity of ideas

We must all be more like Einstein.We must all be more like Einstein.The simplicity of ideasThe simplicity of ideas

We must all be more like Einstein.We must all be more like Einstein.

Einstein asked big questions.Einstein asked big questions.

But someone asked him a big question, too.But someone asked him a big question, too.Einstein asked big questions.Einstein asked big questions.

But someone asked him a big question, too.But someone asked him a big question, too.

????Mr. Einstein, do you have a notebookMr. Einstein, do you have a notebook

to write down all of your ideas?to write down all of your ideas?Mr. Einstein, do you have a notebookMr. Einstein, do you have a notebook

to write down all of your ideas?to write down all of your ideas?

E=MC2E=MC2(Not bad)(Not bad)E=MC2E=MC2

(Not bad)(Not bad)

““Everything Everything should be as should be as

simple as it is, but simple as it is, but not simpler.” not simpler.”

““Everything Everything should be as should be as

simple as it is, but simple as it is, but not simpler.” not simpler.”

Another questionAnother questionAnother questionAnother question

And this one is not for Einstein.And this one is not for Einstein.

It’s for you.It’s for you.And this one is not for Einstein.And this one is not for Einstein.

It’s for you.It’s for you.

Why do some Why do some people improve people improve

more than others more than others do?do?

Why do some Why do some people improve people improve

more than others more than others do?do?

PracticePracticePracticePractice

Some people improve more than others Some people improve more than others

because of the way they practice.because of the way they practice.Some people improve more than others Some people improve more than others

because of the way they practice.because of the way they practice.

This Brings Us This Brings Us Back to the Back to the

Mental GameMental Game

This Brings Us This Brings Us Back to the Back to the

Mental GameMental Game

* What mental training is not.* What mental training is not.

* What mental training is.* What mental training is.* What mental training is not.* What mental training is not.

* What mental training is.* What mental training is.

With what part of With what part of your body do you your body do you

execute a flip execute a flip turn?turn?

With what part of With what part of your body do you your body do you

execute a flip execute a flip turn?turn?

Your BrainYour BrainYour BrainYour Brain

Mental training isn’t just something you add to Mental training isn’t just something you add to

practice. It is at the heart of any improvement. practice. It is at the heart of any improvement. Mental training isn’t just something you add to Mental training isn’t just something you add to

practice. It is at the heart of any improvement. practice. It is at the heart of any improvement.

FocusFocusFocusFocus

* What focus is not.* What focus is not.

* What focus is.* What focus is.* What focus is not.* What focus is not.

* What focus is.* What focus is.

Three ThingsThree Things to Know to Know

about Focus about Focus

Three ThingsThree Things to Know to Know

about Focus about Focus

1. Focus isn’t just something coaches like to 1. Focus isn’t just something coaches like to

preach about. It’s science. Bernoulli’s Lawpreach about. It’s science. Bernoulli’s Law

2. Everybody has an incredible ability to focus.2. Everybody has an incredible ability to focus.

3. People often focus on the wrong thing. 3. People often focus on the wrong thing.

1. Focus isn’t just something coaches like to 1. Focus isn’t just something coaches like to

preach about. It’s science. Bernoulli’s Lawpreach about. It’s science. Bernoulli’s Law

2. Everybody has an incredible ability to focus.2. Everybody has an incredible ability to focus.

3. People often focus on the wrong thing. 3. People often focus on the wrong thing.

Fpro + Fpra + Fpro + Fpra + Fpre =Fpre =

AchievementAchievement

Fpro + Fpra + Fpro + Fpra + Fpre =Fpre =

AchievementAchievement

1. Focus on program.1. Focus on program.

2. Focus on practice.2. Focus on practice.

3. Focus on present3. Focus on present

1. Focus on program.1. Focus on program.

2. Focus on practice.2. Focus on practice.

3. Focus on present3. Focus on present

Focus on ProgramFocus on ProgramFocus on ProgramFocus on Program

Sierra. Diet. Sleep. Homework.Sierra. Diet. Sleep. Homework.Sierra. Diet. Sleep. Homework.Sierra. Diet. Sleep. Homework.

Focus on PracticeFocus on PracticeFocus on PracticeFocus on Practice

What is deliberate practice? What is deliberate practice?

* Conscious effort to improve.* Conscious effort to improve.

* Objective is just outside area of * Objective is just outside area of

competence.competence.

* Multiple, measured repetitions.* Multiple, measured repetitions.

* With feedback* With feedback

What is deliberate practice? What is deliberate practice?

* Conscious effort to improve.* Conscious effort to improve.

* Objective is just outside area of * Objective is just outside area of

competence.competence.

* Multiple, measured repetitions.* Multiple, measured repetitions.

* With feedback* With feedback

Focus on PresentFocus on PresentFocus on PresentFocus on Present

Nervousness comes when you focus on Nervousness comes when you focus on

either the past or the future. You can’t either the past or the future. You can’t

change the past; you can’t control the change the past; you can’t control the

future. The only time in which you can future. The only time in which you can

actually do something is in the present. actually do something is in the present.

Nervousness comes when you focus on Nervousness comes when you focus on

either the past or the future. You can’t either the past or the future. You can’t

change the past; you can’t control the change the past; you can’t control the

future. The only time in which you can future. The only time in which you can

actually do something is in the present. actually do something is in the present.

Practice as YogaPractice as YogaPractice as YogaPractice as YogaThere is no such thing as a perfect pose. You can There is no such thing as a perfect pose. You can

get into each pose as deeply as you wish. This is get into each pose as deeply as you wish. This is

the secret to perfect mental training. Anyone the secret to perfect mental training. Anyone

can get excited about a big meet. Only the can get excited about a big meet. Only the

exceptional person can get excited about the exceptional person can get excited about the

daily repetitions far away from the spotlight. daily repetitions far away from the spotlight.

When performers make a habit of being in the When performers make a habit of being in the

moment, then big meets feel like practice.moment, then big meets feel like practice.

(Melanie Oudin + Serena Williams)(Melanie Oudin + Serena Williams)

There is no such thing as a perfect pose. You can There is no such thing as a perfect pose. You can

get into each pose as deeply as you wish. This is get into each pose as deeply as you wish. This is

the secret to perfect mental training. Anyone the secret to perfect mental training. Anyone

can get excited about a big meet. Only the can get excited about a big meet. Only the

exceptional person can get excited about the exceptional person can get excited about the

daily repetitions far away from the spotlight. daily repetitions far away from the spotlight.

When performers make a habit of being in the When performers make a habit of being in the

moment, then big meets feel like practice.moment, then big meets feel like practice.

(Melanie Oudin + Serena Williams)(Melanie Oudin + Serena Williams)

Ways to StayWays to Stayin the Momentin the MomentWays to StayWays to Stay

in the Momentin the Moment

1. Breathing1. Breathing

2. Affirmations (Bill Porter, Phil Mik)2. Affirmations (Bill Porter, Phil Mik)

3. Images3. Images

1. Breathing1. Breathing

2. Affirmations (Bill Porter, Phil Mik)2. Affirmations (Bill Porter, Phil Mik)

3. Images3. Images

Know a LotKnow a LotAbout ThisAbout ThisKnow a LotKnow a LotAbout ThisAbout This

Google:Google:

Fortune Magazine + Deliberate Practice PracticFortune Magazine + Deliberate Practice PracticThconventional wisdom about Thconventional wisdom about

"natural" talent is a myth. The real path to great performance is a matter of "natural" talent is a myth. The real path to great performance is a matter of

choice.choice.ee

Google:Google:

Fortune Magazine + Deliberate Practice PracticFortune Magazine + Deliberate Practice PracticThconventional wisdom about Thconventional wisdom about

"natural" talent is a myth. The real path to great performance is a matter of "natural" talent is a myth. The real path to great performance is a matter of

choice.choice.ee

ConclusionConclusionConclusionConclusion

It all comes down to focus.It all comes down to focus.

We all have tremendous ability to We all have tremendous ability to

focus.focus.

We must focus on the right thing.We must focus on the right thing.

It all comes down to focus.It all comes down to focus.

We all have tremendous ability to We all have tremendous ability to

focus.focus.

We must focus on the right thing.We must focus on the right thing.

Thank you.Thank you.Totalgameplan.coTotalgameplan.co

mm

Thank you.Thank you.Totalgameplan.coTotalgameplan.co

mm

““Live in the sunshine, swim the sea, Live in the sunshine, swim the sea,

drink the wild air.”  ~Ralph Waldo drink the wild air.”  ~Ralph Waldo

EmersonEmerson

““Live in the sunshine, swim the sea, Live in the sunshine, swim the sea,

drink the wild air.”  ~Ralph Waldo drink the wild air.”  ~Ralph Waldo

EmersonEmerson