mental plans. questions of interest what are mental plans? what are the benefits of mental plans?...
TRANSCRIPT
MENTAL PLANS
QU
ESTIO
NS O
F INTER
EST
What are “mental plans”?
Systematic mental strategies to help athletes perform their best by attaining, maintaining, and regaining a Flow Mindset.
MENTAL PLANS
What are the benefits of mental plans?
BENEFITS OF MENTAL PLANS
What is a Flow Mindset?
THE FLOW MINDSET
Put mind on automatic pilotDON’T THINK! . . . JUST REACT!Play In-The-Moment.
ULTIMATE IMPACT OF FLOW MINDSET
Why do we want a Flow Mindset?
Does a Flow Mindset always result in a Flow
experience?
What are the different types of mental plans?
TYPES OF MENTAL PLANS
One plan for practiceOne plan for competition
Make practice more like competitionMake competition more like practice
PRIMARY MENTAL PLAN STRATEGY
MENTAL PREPARATION PLANS
PURPOSE OF MENTAL PREPARATION PLANS
MENTAL PREPARATION PLANS
MENTAL PREPARATION PLANS
MENTAL PERFORMANCE PLANS
PURPOSE OF MENTAL PERFORMANCE PLANS
PERFORMANCE PLAN ALTERNATIVES
3 TYPES OF MENTAL PERFORMANCE PLANS
Chunk 1500-meter race into 3-7 meaningful parts (e.g., start, first 400 meters, middle part of race, & last 400 meters)
Develop goals and action plans for achieving them during each race segment
Identify cue words that trigger correct focus during each race segment (e.g., race start-- “explode & push,” “let it flow!”)
STANDARD COMPETITIVE PLAN FOR 1500 METER RUNNER
400 METERS RACE PLAN
Create consistent, high-level performance
Used for repetitive, self-paced tasks.
Promote FM Focus, confidence, and trust (automaticity!) so
performance becomes better and more consistent.
PURPOSE OF PRE-PERFORMANCE ROUTINES
Energy management Remove unwanted tension Adjust your arousal to its optimal level
Confidence Cue
Thought Cue Positive, stress-free, productive mental attitude
Feelings Cue Imagery to experience successful performance Execute skills automatically
COMPONENTS OF PRE-PERFORMANCE ROUTINE
1. Relax your arms and legs by taking several deep knee bends while clinching fists and shaking them out and set feet square to the free throw line.
2. Bounce the ball 3 times using the inflation hole as a focus cue while bouncing the ball deliberately.
3. Put your thumb in the channel with your index finger pointing at the inflation hole while boosting confidence by imagining the perfect shot.
4. Elbow in the shot pocket while imagining perfect touch and feel throughout the shot.
5. Use an initiation cue such as cocking your wrist to automatically initiate the shot by bending your knees while keeping your eyes on the target.
6. Repeat cue word “nothing but net.”7. Execute automatically, following thru completely with “your
hand in the cookie jar.”
STANDARD PRE-PERFORMANCE ROUTINE
TOM AMBERRY FREE THROW ROUTINE
Sports with regular breaks in the action.
Employ a 3-step process use down time to productively deal with previous performance and effectively prepare for upcoming performance.
BETWEEN-PERFORMANCE ROUTINES
3 STEPS FOR BETWEEN-PERFORMANCE ROUTINES
Beginning of each quarter or halfEnd of each quarter or halfAgainst the press (situational)After a run of points
STANDARD INTERACTIVE SPORT PERFORMANCE PLAN
When officials make a bad callWhen opposing fans become rowdyFollowing a turnover or major mistakeWhen the coach yells at youWhen opponents get a run of 3 or more baskets
BACKUP INTERACTIVE SPORT PERFORMANCE PLAN
MENTAL RECOVERY PLANS
PURPOSE OF MENTAL RECOVERY PLANS
When might you need a mental recovery
plan?
WHEN YOU MAY NEED MENTAL RECOVERY PLANS…
What are possible mental recovery
strategies?
Initiation cue (e.g., clap your hands)Relax physicallyIdentify new goalsCounter negative thoughts and develop a
constructive perspectiveImage new objectivesTrust body’s ability to execute automatically
MENTAL RECOVERY STRATEGIES
IMPLEMENTING AND EVALUATING MENTAL
PLANS
IMPLEMENTING MENTAL PLANS
1. Did you stay focused on your process and performance goals?
2. Did you develop and maintain a Flow Mindset?1. “State in which you perform best rather than feel best or
most comfortable”
EVALUATING MENTAL PLANS