Mental Skills Workbook
Lynn Gugliuzza
SED CE 650
December 3, 2007
Outline:
§ Scenario
§ What is Mental Skills Training?
o Why it is neglected?
o What are the benefits?
§ Goal Setting
o Why use it?
o Types and Definitions
o SMART Principles of Goal Setting
o Team Activity #1
o Individual Activity #2
§ Self-Talk
o What is Self-Talk?
o What are the uses for Self-Talk?
o Techniques for Controlling Self-Talk
o Activity
§ Arousal Regulation
o What is Arousal?
o Techniques for Relaxation for Regulation of Arousal
o On Site Relaxation Tips
o Why perform Breathing Exercises for Arousal Control?
o Activity
§ Imagery
o What is Imagery?
o Different Perspectives
o Two Keys to Effective Imagery
o When do I use Imagery?
o Why use Imagery?
o Activity
§ Team Cohesion
o Definitions
o Factors of Team Cohesion
o How to Build a Strong, Cohesive Unit
o Activity
§ Attention Control
o What is Attention?
o What is Concentration?
o Types of Attentional Focus
o Potential Distractions
o How do I Overcome the Distractions?
o Activity
· Scenario
This mental skills workbook is for a Division I Women’s Soccer Team. Typically the age of the players range between 17 and 22, including first year student-athletes to seniors or fifth year student-athletes. Although, it can be applied at all ages.
· What is Mental Skills Training?
Mental skills training “refers to systematic and consistent practice of mental or psychological skills for the purpose of enhancing performance, increasing enjoyment, or achieving greater sport and physical activity self satisfaction.” (Weinberg 242) It includes such skills as regulating arousal levels, focusing concentration, awareness of self-talk, using visualization, mental preparation, and goal setting.
· Why is it Neglected?
Mental skills training is often times neglected for three main reasons, which include lack of knowledge, misunderstandings about mental skills, and lack of time. Both coaches and athletes do not understand how to teach or practice mental skills which is one of the reasons why applied sport psychology has been evolving rapidly. Also, most people believe psychological skills to be innate and cannot be taught to someone. And finally, coaches and athletes believe there is not enough time to practice mental skills, when in reality, it does not take much time at all if you want your players to improve. (Weinberg 243)
· What are the Benefits?
There are many benefits in utilizing mental skills such as enhancing motivation, building self-efficacy, attention control, improving concentration, solving problems, preparing for competition, how to achieve goals, etc. Which mental skills(s) are most useful for you is a key component, which may take a bit of trial and error.
Through the use of mental skills, athletes have a greater chance of experiencing the state of flow in a competition. According to Csikszentmihalyi, flow is, “the state in which people are so involved in an activity that nothing else seems to matter.” (Williams 210) The nine essential elements that are included in the flow state include, balance of challenge and skills, merging of action and awareness, clear goals, unambiguous feedback, concentration on the task, a sense of self-control, loss of self-consciousness, transformation of time, and autotelic experience. (BU SED CE 650 class notes)
GOAL SETTING
· Why use it?
It has been proven to influence the performance of athletes of varied age and ability levels but also been linked to positive changes in important psychological states such as anxiety, confidence and motivation. The most important result from research is that, “goal setting clearly and consistently facilitates performance.” (Williams 241)
· Types and Definitions
-Goal: attaining a specific standard of proficiency on a task, usually within a specified time limit.
-Outcome goals: standards of performance that focus on the results of a contest between opponents or teams. (Winning)
-Performance goals: Focus on improvements relative to one’s own past performance (improving one’s time in a race)
-Process goals: Specify the procedures in which the performer will engage during performance (keep feet moving)
Subjective goals / vs. / Objective goalsWinning a championship / Increase # of assists in a game
Getting fit / Performing 10 sprints after practice
Trying my best / Decrease goals against average
-Subjective goals are general, non-measurable goals where as objective goals are specific, and are measurable.
· SMART Principle of Goal Setting
In order to attain the optimal amount of benefits from using goal setting, following the
SMART principle will allow for objective goals.
Specific
Measurable
Adjustable
Realistic
Time sensitive
Other goal setting guidelines include setting short and long term goals, having process, performance and outcome goals, set practice and competition goals, use positive language, identify target dates for attaining goals, recording the goals to hold yourself accountable, evaluating the goals, as well as setting individual and team goals. (Williams 250)
** An important aspect to keep in mind is to initiate strategies in order to obtain the goal. Do not just Set it and Forget it!**
______Men’s/ Women’s Soccer
Spring 2008
Team Goals
· Strength Goal: Target Date:
Process goal:
Process goal:
· Conditioning Goal: Target Date:
Process goal:
Process goal:
· Psychological Goal: Target Date:
Process goal:
Process goal:
· Academic Goal: Target Date:
Process goal:
Process goal:
· Futsol Goal: Target Date:
Process goal:
Process goal:
______Men’s / Women’s Soccer
Spring 2008
Player #______
Outcome Goal: Target Date:
Actions, what I will do…
Process Goal:
Process Goal:
Process Goal:
Outcome Goal: Target Date:
Actions, what I will do…
Process Goal:
Process Goal:
Process Goal:
Outcome Goal: Target Date:
Actions, what I will do…
Process Goal:
Process Goal:
Process Goal:
“I never lost the desire to work hard, set goals and achieve.”
~Michael Jordan
SELF-TALK
· What is Self-Talk?
Self-Talk is the key to cognitive control. It is the frequency and content of thoughts that
vary from person to person and situation to situation. A person engages in self-talk any time they carry on an internal or vocal dialogue with themselves, such as giving yourself instructions and reinforcement, criticizing oneself, or interpreting what you are feeling or perceiving. (Williams 355)
· What are Uses for Self-Talk?
o Skill Acquisition
o Changing Bad Habits
o Attention Control
o Creating or Changing Affect or Mood
o Controlling Effort
o Building Self-Efficacy
o Adoption and Maintenance of Exercise Behavior
· Techniques for Controlling Self-Talk
o Thought stoppage: awareness of the unwanted thought and uses a trigger to interrupt or stop the undesirable thought. Ex) the word “stop" is used most often
o Negative to Positive: coupling any negative thought with a positive thought that either encourages you or appropriately redirects attention. Ex) if you say, “I can’t do this move” you can immediately say “I have learned other moves before, it will come with time.”
o Countering: an internal dialogue that uses facts and reasons to refute the underlying beliefs and assumptions that led to negative thinking. Ex) if you say, “That save is too hard to make” you can counter it with “I have made that plenty of times in the past, I can do this.”
o Reframing: process of creating alternative frames of reference or different ways of looking at the world. Ex) if you say, “I feel nervous about the game” you can reframe the statement to “I am excited to have the opportunity to play”
(Williams Chapter 17)
Activity: You will identify what negative and positive thoughts you have during practice as well as before and during a game. You will change the negative statements into positive ones. (USA Swimming website)
Negative Thoughts Positive Thoughts
Thoughts I have in practice…
Negative Thoughts / Positive ThoughtsThoughts I have before a game…
Negative Thoughts / Positive ThoughtsThoughts I have during a game…
Negative Thoughts / Positive ThoughtsAROUSAL REGULATION
· What is Arousal?
Arousal “consists of neural excitation on a continuum ranging from a comatose state to a
state of extreme excitement as might be manifested in a panic attack.” Arousal is a natural, ongoing state but when arousal levels get too high, this can cause conditions such as distress or state anxiety. (Williams 261)
· Techniques for Relaxation for Regulation of Arousal
o Breathing: Involves taking deep, slow, complete breaths from the diaphragm.
§ Rhythmic breathing: inhale to a count of 4, hold for a count of 4, exhale
to a count of 4, and pause for a count of 4 before repeating.
§ Concentration breathing: concentrate on focusing your attention on your
breathing rhythm.
o Progressive Relaxation: a series of exercises that consist of contracting a
specific muscle group, holding the contraction for 5-7 seconds, then relaxing. Continue from one muscle group to the next.
o Relaxation Response: involves sitting in a comfortable position with your eyes
closed, in a quiet environment, relaxing all your muscles, breathing through your nose. When you breathe out, say the word calm.
· On Site Relaxation Tips (Weinberg 278)
o Have fun-enjoy the situation you are involved with
o Smile when you feel tension coming on
o Set up stressful situations in Practice
o Slow Down, Take your time
o Stay Focused on the Present
o Come Prepared with a good game plan
· Why perform Breathing Exercises for Arousal Control?
By controlling your breathing, a person’s overall balance, power and coordination will
improve. (USA swimming website)
Activity: You will perform a 5-minute rhythmic breathing exercise. Once you feel comfortable after a few sessions, you will try to perform it for 10 minutes. Utilizing this relaxation technique during an injury time out, or a break in the action will help refocus your attention.
Rhythmic Breathing Exercise
1. Lie down with your eyes closed and lights turned off.
2. Begin to inhale for a count of four
a. Remind yourself to practice breath control by taking a deep, complete, breath, and imagine that the lungs are divided into three levels. Focus on filling the lower level of the lungs with air, first by pushing the diaphragm down and forcing the abdomen out. Then fill the middle portion of lungs by expanding the chest cavity and raising the rib cage. Finally, fill the upper level of the lungs by raising the chest and shoulders slightly.
3. Hold for a count of four
4. Exhale for a count of four
a. Remind yourself to exhale slowly by pulling the abdomen in and lowering the shoulders and chest.
5. Pause for a count of four and repeat.
· Try this first with your sport psychology consultant (or coach) leading you, then practice using this worksheet/ guide on your own time.
· *With increased focus on the inhalation and exhalation of the diaphragm, the greater the sense of relaxation, centeredness, and stability. You will also be less distracted during a match such as by a spectator or an opponent. (Weinberg 267)
IMAGERY
· What is Imagery?
Imagery can be defined as using all the senses (visual, kinesthetic, auditory, tactile,
olfactory) to re-create or create an experience in the mind. (Williams 307) All senses should be used, especially the kinesthetic sense because it is particularly important due to the fact that it involves the sensation of bodily position or movement that arises from the stimulation of sensory nerve endings in muscles, joints, and tendons. (Weinberg 285)
· Different Perspectives
o Internal Perspective: visualizing the execution of a skill from your own eyes.
o External Perspective: visualizing yourself from the perspective of an outside
observer.
· Two Keys to Effective Imagery
o Vividness: how clearly you can see an image & how detailed the image appears in
your mind.
o Controllability: your ability to imagine exactly what you intend to imagine and
the ability to manipulate aspects of the images you wish to change. (Williams 309)
· When do I use Imagery?
o Before, during, and after practice
o On your own time
o Before, during, and after games
o For injury rehabilitation
· Why use Imagery?
o Improve concentration
o Enhance motivation
o Build confidence
o Control emotional responses
o Acquire, practice, and correct sport skills
o Acquire and practice strategy
o Prepare for competition
o Cope with pain and adversity
o Solve problems
o Mental Preparation
(Williams) (Weinberg)
Activity: Introduction to Using Imagery
Introduction to Imagery Exercise
1. Write down a few simple tasks that you would like to utilize imagery with pertaining to your position. This should be one that you can master without any difficulty. This will give you the confidence that you know the skills well enough that it does not take much effort to mentally imagine yourself performing perfectly.
2. Find a quiet place, somewhere free from distractions. You may want to lie down to relax the muscles in your body.
3. Close your eyes and focus on taking deep breaths. You want to feel calmness over your body, where you feel totally in control and aware of your surrounding.
4. At this point, picture yourself performing one of those easy tasks that your position requires, one that you can master without any difficulty. Focus on controllability and vividness in order to gain the most benefits from the exercise.
5. Be sure to see yourself, whether it is through your own eyes or as an observer’s eyes, but also see your surroundings, listen to any sounds, feel yourself performing the exercise.
6. After several simple tasks, slowly open your eyes, get up, and continue with your day.
** Next session, attempt to imagine yourself performing a more difficult task, maybe with a defender marking you. Then switch the setting into a competition and focus on continuing to use all of the senses. As you continue to use imagery, you will feel more comfortable with the technique. Also, the amount of time that you can utilize imagery for a period of time will increase.
TEAM COHESION
· Definitions (Weinberg 177)
o Cohesion: the total field of forces, which act on members to remain in the group.
o Task Cohesion: degree to which members of a group work together to achieve common goals.