mental skills training methods techniques
TRANSCRIPT
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Change WorkshopTrain The Mind
T Praful
Trainer & Hypnotist
SOHAM HRD
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At this talk you will learn to:
Clarify your goals and achieve them
Handle people and Situation Effectively
Be involved in better delegation
Work more efficiently.
Learn specific skills and tools to saveyour time.
Overcome stress and procrastination.
Improve the Performance ByProgramming your mind
MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
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MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
Training Methods & Techniqes
Mental skills are not only a crucial aspectof performance, but also very specific toeach individual and the competitive
situation in which they must perform.
There are several methods andtechniques which can be used by
Individuals to enhance their mental skillsand improve their performance In All theAspects of Life.
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MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
1. IMAGERY
The process of using the senses to createpictures of your performance in your mind.
Imagery should involve as many of yoursenses as possible kinaesthetic, visual,auditory & tactile.
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MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
Power Of Imagination
Imagery & PerformanceImagery can enhance performance by:
- Improving neural pathways b/w brain & Senses
Focussing attention on task.
- Enabling Students to prepare for situations theyare likely to encounter during Trouble Times.
- Enabling them to review their performance
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Managing stress through imagining a relaxingenvironment
- Enabling mental practice to recover from angerand Anxiety.
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MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
Types of Imagery
INTERNALImagining the execution of a skill from w/in your
own body. For eg if serving a volleyball you wouldsee only the things in your normal range of vision
EXTERNALViewing yourself from the perspective of an
external observer, as if watching yourself onvideo replay.
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MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
Effective Imagery
To be effective the following must be considered: You must have vivid image of the skill or
situation in mind
Imagine the entire performance associated with
the skill You should be in a relaxed state when using
imagery
The image you create must show the desired
outcome of the performance eg serving an ace,perfect dive, scoring the goal
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MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
2. RELAXATION
Effective for athletes who experience highlevels of anxiety and tension to thedetriment of their performance.
There are 3 methods of relaxation:
2. Progressive Muscle Relaxation (PMR)- Involves a series of exercises that lead to the
progressive relaxation of muscle groups andeventually total body relaxation
- Tense one muscle gp at a time for 10 secs,followed by release of tension
- Assists in achieving state of mental calmness
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MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
3. Meditation
A form of relaxation based on selective attention focusing on certain cues & blocking out others.
You focus on a single thought, sound or object
relaxation response of the body.Widely used as a method of controlling pre-exam
anxiety and focussing attention prior to exam orInterview.
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MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
4. SELF-TALK- Self-hypnosis
Self-talk is about talking/thinking to yourself.There are 2 types:
Positive self-talk: can be motivational (eg I cando this) or instructional to remind you about a
technique or tactic (eg bend your knees) Negative self-talk: is self-critical or demeaning
(eg my backhands useless), or recalls pastfailures (eg Ive missed my last 2 shots), or is
pessimistic about the situation (eg Ill never getinto the top team)
Used to block out ve thoughts & replace themwith +ve ones
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MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
Self Talk- Importance
Uses of self-talk+ve self-talk can enhance performance in a number
of ways, including:
Skill learning
Changing bad habits Motivation
Building self-confidence
Focussing attention
When ve thoughts creep into self-talk they need to bestopped. This is achieved through thought stopping (using atrigger cue & then concentrating on a +ve thought
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MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
5. GOAL SETTING
Goal setting improves performance by focusing thestudents attention, increasing their effort andpersistence and motivating them to learn newtechniques and skills.
3 basic types of goals:
Outcome goals focus on outcomes of performance/competition eg.To win the game, finish on top of the ladder etcPerformance goals specify a result of the performance .Process goals focus on specific behaviours demonstrated
throughout the performance eg keeping head down whileexecuting golf drive
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MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
Goals should be set according to the ability, confidence & motivationof the performer.2 acronyms have been developed to guide goalsetting.
SMARTER
Specific
MeasurableAction-orientated
Realistic
Timely
Effective
Reviewed
SCCAMP
Specific
ControllableChallenging
Attainable
Measurable
Personal
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Time Management
Time must be explicitly managed,just like money
Hear me Now, Believe me.
Being successful doesnt make youmanage your time well.
Managing your time well makesyou successful.
MENTAL SKILLS - TRAININGMETHODS & TECHNIQUES
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Tony Robbins Five Action Items
Five Proven Factors Essential to beTaken Care If any one craving for thesuccess and Satisfaction, Mental &
Physical. Kill your television (how
badly do you want tenure or your degree?)
Turn money into time especially important for people withother family commitments
Eat and sleep and exercise. Above all else!
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