sport psychology workshop john coumbe-lilley, phd, cc-aasp arin weidner, master of science and...
TRANSCRIPT
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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
Piranha Triathlon Cliub. Dublin 2015. 3
Attitude Motiva-tion
Goals People Self-Talk Imagery Anxiety Emotions Concen.0
102030405060708090
100
Nine Mental Skills of Successful Ath-letes
Piranha Triathlon Club, June 2015
Perc
enta
ge S
core
s
Basic Preparatory Performance
Piranha Triathlon Cliub. Dublin 2015. 4
Attitude Motiva-tion
Goals People Self-Talk Imagery Anxiety Emotions Concen.0
102030405060708090
100
Perc
enta
ge S
core
s
Basic Preparatory Performance
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
Piranha Triathlon Cliub. Dublin 2015. 5
Attitude Motiva-tion
Goals People Self-Talk Imagery Anxiety Emotions Concen.0
102030405060708090
100
Perc
enta
ge S
core
s
Basic Preparatory Performance
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
Piranha Triathlon Cliub. Dublin 2015. 6
Attitude Motiva-tion
Goals People Self-Talk Imagery Anxiety Emotions Concen.0
102030405060708090
100
Perc
enta
ge S
core
s
Basic Preparatory Performance
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
Piranha Triathlon Cliub. Dublin 2015. 7
Attitude Motiva-tion
Goals People Self-Talk Imagery Anxiety Emotions Concen.0
102030405060708090
100
Perc
enta
ge S
core
s
Basic Preparatory Performance
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
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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
Piranha Triathlon Cliub. Dublin 2015. 9
Attitude Motiva-tion
Goals People Self-Talk Imagery Anxiety Emotions Concen.0
102030405060708090
100
Perc
enta
ge S
core
s
Basic Preparatory Performance
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
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Performance ExpectationsBELIEFS
Pos +
Neg -
SELF TALK IMAGERYIMAGERYSELF TALK
PRIOREXP
PHYSICALRESPONSES
LEARNING FROM
OTHERS
SOCIAL SUPPORT
Piranha Triathlon Cliub. Dublin 2015. 11
Attitude Motiva-tion
Goals People Self-Talk Imagery Anxiety Emotions Concen.0
102030405060708090
100
Perc
enta
ge S
core
s
Basic Preparatory Performance
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
Piranha Triathlon Cliub. Dublin 2015. 12
Attitude Motiva-tion
Goals People Self-Talk Imagery Anxiety Emotions Concen.0
102030405060708090
100
Perc
enta
ge S
core
s
Basic Preparatory Performance
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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Attitude Motiva-tion
Goals People Self-Talk Imagery Anxiety Emotions Concen.0
102030405060708090
100
Perc
enta
ge S
core
s
Basic Preparatory Performance
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
Piranha Triathlon Cliub. Dublin 2015. 14
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
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Piranha Triathlon Cliub. Dublin 2015. 16
“Okay John, that’s grand. Now what?”
Piranha Triathlon Cliub. Dublin 2015. 17
Sport Psychology WorkshopDiscipline: SwimmingJohn Coumbe-Lilley, PhD, CC-AASPArin Weidner, Master of Science and Education Cand.Maldron Hotel, Cardiff Lane, DublinWednesday July 1, 2015
Piranha Triathlon Cliub. Dublin 2015. 18
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.
Piranha Triathlon Cliub. Dublin 2015. 19
Attitude Motiva-tion
Goals People Self-Talk Imagery Anxiety Emotions Concen.0
102030405060708090
100
Nine Mental Skills of Successful Ath-letes
Piranha Triathlon Club, June 2015
Perc
enta
ge S
core
s
Basic Preparatory Performance
INTRO W1R MTM PAR EMAR PIAT DISC.
Piranha Triathlon Cliub. Dublin 2015. 20
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
INTRO W1R MTM PAR EMAR PIAT DISC.
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What Are We Preparing For?
Triathlon Ireland 2014 Sprint Champs
Alcatraz Triathlon, USA
INTRO W1R MTM PAR EMAR PIAT DISC.
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Goal Setting Backwards
INTRO W1R MTM PAR EMAR PIAT DISC.
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
Piranha Triathlon Cliub. Dublin 2015. 23
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
INTRO W1R MTM PAR EMAR PIAT DISC.
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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!
INTRO W1R MTM PAR EMAR PIAT DISC.
5x
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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
INTRO W1R MTM PAR EMAR PIAT DISC.
Piranha Triathlon Cliub. Dublin 2015. 26
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
INTRO W1R MTM PAR EMAR PIAT DISC.
Piranha Triathlon Cliub. Dublin 2015. 27
Exercise
Preparation Routine
INTRO W1R MTM PAR EMAR PIAT DISC.
PRE TRAINING POST TRAINING SLEEPING
Piranha Triathlon Cliub. Dublin 2015. 28
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
INTRO W1R MTM PAR EMAR PIAT DISC.
Piranha Triathlon Cliub. Dublin 2015. 29
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
INTRO W1R MTM PAR EMAR PIAT DISC.
Piranha Triathlon Cliub. Dublin 2015. 30
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.
INTRO W1R MTM PAR EMAR PIAT DISC.
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PIAT?
Jones at al. (2007)
INTRO W1R MTM PAR EMAR PIAT DISC.
TONIGHT’SFOCUS
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Process Leads Improvement
Pre-TrainingProcess
TrainingProcess
Post Training Process
INTRO W1R MTM PAR EMAR PIAT DISC.
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Checklist
Pre-training routine
Training focusPost training
routineBetter bedtime…
GoalsEffortReadinessFocus
Piranha Triathlon Cliub. Dublin 2015. 34
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
Piranha Triathlon Cliub. Dublin 2015. 35
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
INTRO W1R MTM PAR EMAR PIAT DISC.
Piranha Triathlon Cliub. Dublin 2015. 36
Features
Using:Integrated mental toughness strategiesvisualization strategiesIndoor deception
INTRO W1R MTM PAR EMAR PIAT DISC.