Section IV: Mental Factors

Closing the GapSection 4: Mental Factors

Chapter 17: The Power of VisualizationChapter 18: The Power of Positive AttitudeChapter 19: The Power of RelaxationChapter 20: The Power of Self HypnosisChapter 21: The Power of Optimal Arousal

Closing the GapChapter 17: The Power of Visualization

Have you ever watched a movie that was a “real tear jerker?” You know the movie is not real, but, you FEEL it. Your brain produced a very real emotion.

Why?Neural Programming: Your mind cannot tell the difference between a real experience or an imagined one. Visualization can aid in muscle memory acquisition as the movement is “practiced.”


Visualization

Called imagery or mental rehearsal

It is the act of using your imagination to experience

an event in your mind. It can either be a past,

future, or an imagined event.


Video Hyperlink

http://www.youtube.com/watch?v=viPfaWgB2k4


Benefits of Visualization

Focus: Improves ones focus and will move you quicker toward the “Zone”

Learn Complex Movements: It allows you to break down complicated skill which may be more difficult to do physically.

Slow Motion: It allows you to experience your skill in slow motion or different speeds.


Benefits of Visualization

More Practice Time: It improves performance because it is another form of practice.

Improves Confidence: It improves confidence because practice makes things more familiar and increases your feeling of preparation. “Been there, done that”


When is a good time to visualize?

• Anytime…except during the actual moment of performance!• Night time or other quiet times seem useful due to free of distractions

Visualize before going to sleep

• Part of pre competition routine• After a successful performance (practice or event)

Still fresh in memory and can provide reinforcement


Principles of Effective Imagery Vividness:

Realistic and use other senses…feel, color, smell, hear, physical sensations

Controllability:Control the visualize to include the correct execution of the skillStop visualize short of mistake. Start again with correct skill execution

Attitude: Works best when in positive state. Trust


Principles of Effective Imagery

Previous experience:Helps because you have data to tap into.

Relaxed Attention:Most effective with no mind clutter.

Internal Frame of ReferenceYour point of view gives greatest benefit vs. watching yourself


Principles of Effective Imagery Controlling Time:

Make your visualize sessions predominately in “real time”Get out the stop watch

Physical Movement:Integrate some body movement, if possible

Practice:It will get easier and less awkward

Start Small:A couple minutes a day 2-3 times per weekAdd detail and time as you become comfortable


Let’s Practice Visualization

•Good Visualization takes relaxation.• Use your deep breathing.

• Use many of your senses (blue sky: sight, gripping the bat: touch, freshly mowed grass: smell, crowd roaring: hearing, biting a

lemon: taste)

Your Journal Activity this week is to implement a mental rehearsal plan that includes visualization & positive statements.

Closing the GapChapter 18: The Power of Positive Attitude

“You have to expect good things of yourself before you can do them”

Your attitude has a real impact on you perform. Keep it positive and you will consistently perform better.

We generally move toward what we are thinking…. * Thinking about choking? Can you guess what happens? * Your belief will influence your behavior


What you say to yourself makes a difference!

Placebo Effect: Your mind having expectations of something to be real. Taking a “sugar pill” for a head ache. Doctors use the placebo effect to help their patients.

Self Fulfilling Prophecy: is a prediction that directly or indirectly causes itself to become true, by the very terms of the prophecy itself, due to positive feedback between belief and behavior.


Self Fulfilling Cycle: You can make it work for you…or…not

No beginning point…it can start any where in the cycle.


The Power of WordsWords influence thoughts...thoughts influence

emotions...emotions influence behaviors...behaviors influence attitude....attitude is everything.

Hyperlink to Video

http://www.youtube.com/watch?v=XQSVAN-1-ck


How to Attack the Cycle of Negative Attitude

Attack at Attitude LevelKNOW that your beliefs are the real enemy

Awareness of your attitude and expectations is important

Attack at the Action LevelMake conscious effort to ignore or replace negative self

talk. Say “STOP”Improve focus

Attack at the Experience Level Change your perception

Find the good, positiveDon’t dwell on negative


Reframe Your Thinking: take another perspective

“I hate bad weather. It will mess me up”

“The weather is the same for everyone. It will upset my opponent, but, I am prepared to play in all conditions.”

“The crowd is rowdy and in our face and it is an unfair advantage.”

“All we have to do is focus on our plan and we can use the heckling as a reminder to stay calm and do our job.”

“I always choke”

“I have choked before, but, this is a new opportunity”

“I won the game because I was lucky”

“I won the game because I earned it. The harder I work, the luckier I get”


Reframe Your Thinking: take another perspective

“The teacher hates me because he is always scolding me about things in class.”

“The teacher cares a lot about me and wants me to do well.”

“The referee is cheating us and is really bad. He will make us lose this game.”

“I may not agree with his decision, but, he is doing the best that he can. We are good enough to overcome all obstacles.”

“They have a team of all stars. There is no way we can win this game.”

“The best team doesn’t win the game. It is the team that plays the best that will win. Today is our day.”


Ten Perception Stretchers

1. A loss becomes a gain.

2. If you do what you’ve always done, you’ll get what you’ve always gotten.

3. The imagination is more powerful than the will.

1. Be creative and innovate.

4. Bodies work perfectly, it is the mind that may get in the way.

1. Watch out for paralysis of analysis

5. Limitations are temporary.

6. Anyone can improve.

7. Events have no meaning except what you give them.

8. Getting better is more important than winning.

1. Focusing on just the result robs you of attaining your potential

9. You will play the way you practice.

10. The more you expect, the more you will achieve

Closing the GapChapter 19: The Power of Relaxation

“A calm mind gives the clearest focus just as a tranquil lake casts the clearest reflection.”

~ Ancient Chinese Proverb

Hyperlink to Video

http://www.youtube.com/watch?v=MgstC403hpc


Why does Relaxation Matter?It Helps Performance.

Biathletes: Combines endurance cross country skiing with rifle shooting. They can lower their heart rate and calm themselves in order to sight the target.

Knowing how to calm yourself at a moments notice will help you in the heat of battle and allow you to have better focus.

*** Research shows poor performance results MORE from being too tense, not too relaxed.


Fight or flight response: pumps adrenaline into body causing HR and breathing to go up; can

increase your tension.

Relaxation Response: Opposite; causes your HR and breathing to go down, thus, allowing

muscles to relax.

Knowing Relaxation techniques can help you to:

Fall asleep quickly at nightConserve energy before competitionRejuvenate your mind and body during time off (half time/breaks)Rest while traveling in bus, van, etc.Hasten recovery from workouts/competitionsHasten recovery from injuryAllow you enjoy yourselfStay relaxed during competition


There are different Relaxation Techniques

Find one that works for you…and use it! They will have elements of…

Progressive Muscle Relaxation (PMR)Progress through body to recognize the difference between tension &

relaxation.Breath Control

Slow, diaphragmatic breathing will trigger a relaxation response.Imagery

Creating a “resource room” or “safe place” in your imagination will give you a retreat to relax.

Autogenic Practice experiencing the power of the mind in relation to the body:

heaviness of limbs, warmth of limbs, slow heart rate, slower & deeper breathing, etc.

Awkward at first, but, practice will make it easier and more successful.

Closing the GapChapter 20: The Power of Self Hypnosis

Hypnosis: focused attention while in a deep, relaxed state. Some have referred to it as a guided meditation.

Misunderstood due to the stage shows. There is nothing mystical or supernatural about hypnosis.

American Psychological Association (APA) recognizes hypnosis as an effective tool to help people.

Link to Brochure


Hyper link to Video

http://www.youtube.com/watch?v=AKuuYiU5Du4



Four Steps of Hypnosis: Fixation: requires attention and focus

Small object

Relaxation & Receptivity: deeper relaxationImplement Suggestions

Positive self statements“I am strong and efficient.”

“Waking Up”: coming out of deep relaxation (or “trance-like” state)

Closing the GapChapter 21: The Power of Optimal Arousal

Link to Video

http://www.youtube.com/watch?v=uDmR1zicpN4


What is “Arousal” in terms of performance?

It is how much you are “keyed up”, “pumped up”, excited for your activity.


Different Performances require different arousal levels to perform optimally. Can you name several and explain?


Explain this graph and how the concept relates to your performance.


What factors determine the optimal level of arousal?

Fine Motor MovementsLower arousal, very precise skills

Gross Motor MovementsHigher arousal, whole body/large muscle skills

Skill level of performerHigher level players have automatic skills, without thought


Strategies to ensure increasing Arousal level

BreathingIncreaser breathing rhythm and use imagery

Stretch and Exercise

Pre-competition workout5-10 hours before workoutTo decrease anxiety and increase arousal

Music or videosWatch or listening to inspirational music/videos



Energizing verbal cuesSelf talkPowerful words: “Explode”

Getting energy from environmentThe sun, national anthem, etc

Transferring energyReframe negatives in energizing positives.

“Butterflies mean I am ready!”



Pep talksShort and sweet

Bulletin BoardsQuotes, signs, reminders

Energizing ImageryMentally focus

Date post:	16-May-2015
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Section IV: Mental Factors

Education