sport psychology workshop john coumbe-lilley, phd, cc-aasp arin weidner, master of science and...

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Sport Psychology Workshop

John Coumbe-Lilley, PhD, CC-AASPArin Weidner, Master of Science and Education Cand.Maldron Hotel, Cardiff Lane, DublinWednesday June 24, 2015

Piranha Triathlon Club. Dublin 2015.

Piranha Triathlon Cliub. Dublin 2015. 2

Agenda

• Introductions• Club Profile• What Does My Profile Mean?• How Can I Use This Profile?• How Can I Get Started?• Wrap-up


Attitude Motiva-tion

Goals People Self-Talk Imagery Anxiety Emotions Concen.0

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Nine Mental Skills of Successful Ath-letes

Piranha Triathlon Club, June 2015

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Basic Preparatory Performance




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1. _____ I realize that attitude is a choice.2. _____ I choose an attitude that is mostly positive.3. _____ I view my sport as an op-portunity 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.6. _____ I respect my sport, the other participants, coaches, officials, and myself.

Attitude




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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 dif-ficult 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 out-come.

Motivation




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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 training program.

Goals




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13. _____ I realize that I am part of a larger system that in-cludes my family, friends, teammates, coaches and oth-ers.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 are negative or oppositional.

People


Performance ExpectationsPERCEPTION

Pos +

Neg -

DEGREE OF SELF-AWARENESS

DEGREE OF CONTROL

DEGREE OF DESIRE

DEGREE OF EFFORT

DEGREE OF PERSISTENCE

DEGREE OF DIRECTION

DEGREE OF PROCESS ORIENTATION

DEGREE OF COMMITMENT




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16. _____ I maintain my self-confidence during dif-ficult 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, feel-ings and behaviors during competition.

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 compe-tition to prepare for ac-tion and recover from errors and poor per-formances.

ImagerySelf Talk


Performance ExpectationsBELIEFS

Pos +

Neg -

SELF TALK IMAGERYIMAGERYSELF TALK

PRIOREXP

PHYSICALRESPONSES

LEARNING FROM

OTHERS

SOCIAL SUPPORT




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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 anxi-ety when it becomes too strong, with-out losing my intensity.

Anxiety




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25. _____ I accept strong emo-tions such as excitement, anger, and disappointment as part of the sport experience.26. _____ I am able to use these emotions such as excitement

Emotions




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27. _____ I know what I must pay at-tention to during each game or sport situation.28. _____ During competition, I am able to maintain focus and resist dis-tractions, whether they come from the environment or from within myself.29. _____ In competition, I am able to regain my focus when I lose concentra-tion.30. _____ I have learned how to play in the “here and now”, without regard to either past or future events.

Concentration

Periodization of Mental Skills Themes

Preseason Early season Mid-season End of season

Self motivationConcentration

ImageryLeadership

Self-confidence

Imagery

Self-reflectionSelf-confidenceSelf-motivation

ImageryConcentration

Communication

Self-reflectionSelf-

motivationSelf-

confidence ConcentrationPositive mood


Periodization of Mental Skills Themes

Preseason Early season Mid-season End of

season

MentalBasic and Preparatory

BasicPreparatory Performance

Preparatory and Performance

Performance

StrategicPacing Pacing

PursuitPacingProtectPreserve

Pacing

Technical Form, posture

Power mechanics

Maintenance Power mechanics

PhysicalBase strength

Speed Endurance Speed



“Okay John, that’s grand. Now what?”


Sport Psychology WorkshopDiscipline: SwimmingJohn Coumbe-Lilley, PhD, CC-AASPArin Weidner, Master of Science and Education Cand.Maldron Hotel, Cardiff Lane, DublinWednesday July 1, 2015


Agenda

1. Introduction2. Recap Week 13. 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.




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Pos +

Neg -


DEGREE OF CONTROL

DEGREE OF DESIRE

DEGREE OF EFFORT


DEGREE OF DIRECTION





What Are We Preparing For?

Triathlon Ireland 2014 Sprint Champs

Alcatraz Triathlon, USA


https://www.youtube.com/watch?v=K3zfohHpv0A

https://www.youtube.com/watch?v=to9IsVZkeaw


Goal Setting Backwards


CONSISTENT PERFORMANCE AT ‘A’ EVENTS

QUALITY DAILY TRAINING

CONSISTENT PERFORMANCES AT ‘B’ EVENTS

TOP PERFORMANCE AT ‘C’ EVENTS

ABLE TO COMPETE BY SELF WITH MINIMUM SUPPORT


Range of MindsetsFINISHER’SMINDSET

“I’LL DO WHAT I HAVE TO DO TO FINISH THIS RACE”

NO STANDARD EXPECTATION

PACER’S MINDSET

“I’M GOING FOR A PERSONAL BEST IN THIS RACE”

PERSONAL STANDARD EXPECTATION

RACER’S MINDSET

“TOP 10 FINISH IS MY GOAL FOR THIS RACE”

PERSONAL AND GROUP STANDARD EXPECTATION

COMPETITOR’S MINDSET

“I AM GOING FOR PODIUM IN MY AGE GROUP”

PERSONAL,GROUP AND SITUATION EXPECTATIONS

“OH FECK IT!”MINDSET

“I’LL DO THE BEST I CAN DO GIVEN WHAT’S HAPPENED”

RELEASED FROM EXPECTATION, STANDARDS AND COMPARISON



Cultivating Mental Toughness

Ask yourselfWhy do I do triathlon? What do I mean when I say “I work hard” What is my training goal? Let’s do one!


5x


Exercise

Think about your next swim sessionWrite down the focus of the session.Note down:1. What you want to accomplish by the end of

the session2. Two ways you can accomplish your goal



Exercise

Preparation Routine


PRE TRAINING POST TRAINING SLEEPING



Pos +

Neg -


DEGREE OF CONTROL

DEGREE OF DESIRE

DEGREE OF EFFORT


DEGREE OF DIRECTION





PAR

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

Ratio Breathing• Regulates significant

exertion• Rapid function• Useful in heightened states• Works well in pauses• Use in real time: many

situations



EMAR• Focus on a swimming skille.g. Sighting

e.g. Breathing

e.g. DraftingFocus directs attention and energy toward your goal and away from pressure.


https://www.youtube.com/watch?v=-xSxS20R2gU

https://www.youtube.com/watch?v=OCDRmpS8N5s

https://www.youtube.com/watch?v=xs3Cift4KXo


PIAT?

Jones at al. (2007)


TONIGHT’SFOCUS


Process Leads Improvement

Pre-TrainingProcess

TrainingProcess

Post Training Process



Checklist

Pre-training routine

Training focusPost training

routineBetter bedtime…

GoalsEffortReadinessFocus


Sport Psychology Workshop

Discipline: Cycling

Controlling the Drift Maintaining the Power

John Coumbe-Lilley, PhD, CC-AASPArin Weidner, Master of Science and Education Cand.Maldron Hotel, Cardiff Lane, DublinWednesday July 1, 2015


Agenda

1. Introduction2. Recap Week 1&23. Mental Toughness Mindset (MTM)4. Physical Activation and Readiness (PAR)5. Emotional & Mental Activation and Readiness

(EMAR)6. Putting It Altogether (PIA)7. Discussion



Features

Using:Integrated mental toughness strategiesvisualization strategiesIndoor deception


sport psychology workshop john coumbe-lilley, phd, cc-aasp arin weidner, master of science and...

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