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Sport Facts and Mental Skills

"Whether you think you can or think you can’t,
you’re probably right!"

No one thought of being able to “break the 4 minute mile” until Roger Banister did so. Within 18 months of the record being shattered 45 other individuals did the same reflecting the changes in beliefs.
Our central nervous system does not distinguish between real and imagined events. It sees all aspects of images as it they were real. Just as a computer does not have pictures inside of it, neither does our mind. We can recall the images by utilizing the information stored there.
You imagination can be trained like a muscle. If you wanted to build up your body, you would not go to the gym only once a week.
Henry Ford once said "Whether you think you can or think you can’t, you’re probably right!"
Make a list of every single success you have experienced in sport as far back as you can remember. Include reaching goals, winning championships, titles held, awards won, best performances. Continue to add to the list. These images are useful as anchors and triggers for focusing, relaxation, and imagery.

Imagery and Mental Rehersal

Every action begins as a thought
One can make a real physical change just by thinking because our bodies respond to our thinking.
Our minds are like a virtual reality machine; what we think about is real and when we are asleep, our mind’s creations become dreams that take on a reality that seems completely compelling because our connection to the outside world and guardian of reason, our conscious mind is off duty.
Your thoughts affect your muscles directly.
Mental imagery mimics real physical rehearsal.
Having done something in your mind it is no longer unknown, but rather feels familiar.
When we imagine an action, micro muscle movements mimic the muscle activity that would take place if we actually made the movement.
Relaxation seems to make imagery more effective. It makes it easier and it counteracts any muscle tension that might get in the way of the micro-muscle movements that are the basis of mental rehearsal.

To Make the Most of Imagery:

Be aware of the pictures you wish to create in your mind’s eye
Make them as vivid as possible
Vary the perspective from which you see them
Be able to control them

Flow

Factors Facilitating Flow

Factors Disrupting Flow

Factors Preventing Flow

Optimal pre-competitive preparation plans

Listening to music
Picture self in positive aspects of the performance
Mental rehearsal

Optimal physical preparation

Being well rested
Being well prepared

Confidence, positive thinking and enjoyment of the activity

Confidence related to being able to eliminate negative think and focus upon positive performance attributes.

Optimal arousal level prior to competition

Becoming energized to compete
Relaxation

Performance feeling good

Warm up feeling good

Motivated to perform

Clearly established goals
High motivation

Focus

Effective focus appeared to be closely linked to heightened self-confidence

Optimal environmental conditions

Type of event played a role in how important environment was in helping achieve flow
Runners mentioned temperature and scenery as important in longer races.

Positive coach/team interaction

Although this varies depending upon the athlete it is evident that positive social support of confident teammates was influential
Positive feedback from coach prior to performance
For certain athletes, teammates appeared to have an effect in optimizing pre-competitive arousal levels prior to competition

Non-optimal environmental and situational influences

Mechanical failure
Negative feedback from coach
Negative refereeing decision
What opponents are doing
Stoppage in play
Environmental distraction

Performance errors

Falls
Turnovers
Missed third down conversions
Missed moves
Trying to do too much in performance

Inappropriate focus

Loss of focus
Performance related worry

Non-optimal physical state

Physical injury
Pain during performance
Feelings of fatigue

Putting self-pressure and self-doubt

“Second guess”

Problems with team performance

Disruption related to team’s performance
Perception of teammates being not “serious”

Non-optimal physical preparation & readiness

Not feeling physically prepared
Not feeling good physically
Poor nutrition
Fatigue

Inappropriate focus

Poor concentration
Losing focus
Worry about external factors
Excessive rumination or concerns over competitors.

Non-optimal environment/situation

External stress
Temperature extremes
Poor weather
Extensive travel
Arguments with parents, coaches, teammates
Dislike for event
Situational stress

Non-optimal confidence/positive thinking

Lack of confidence
Over confidence

Lacking motivation to perform

Lack of skills-challenge balance

Negative/non-optimal team interaction

Negative team interaction
Being isolated

Over arousal before competition

Anxiety too high
Little to do to intervene in preparation to perform

Performing poorly

Unforced errors at the beginning of a game