Claire-Marie Roberts Sport Psychologist University of Glamorgan, UK

1. Building mental toughness and confidence in competitive swimming Claire-Marie Roberts Sport Psychologist University of Glamorgan, UK

2. “Other people are overtaking me – I’m not as fast as I used to be” Common thoughts? “I haven’t swum a PB for ages” “I’m not sure I can do this” “Other people aren’t having the same problems as me” “I’m not good enough to swim in this race. There are so many people here that are faster than me”

3. The reality • Not even champions swim to the best of their ability all the time • We all experience self-doubts, performance slumps and plateaus • If it was easy to be a competitive swimmer, everybody would be doing it! • Successful swimmers learn to DEAL WITH these problems • Every great swimmer has to overcome problems on their way to the top!

4. What thoughts go through your heads WHEN YOU ARE PREPARING FOR A RACE?

5. What do you know about sport psychology?

7. What makes a successful swimmer? Mental Toughness Physical & mental training programmes Goal setting Correct nutrition Motivation to succeed They look after themselves (lifestyle) Technical ability Strength, stamina

8. What makes up your performance? Stroke technique, competitive abilities, tactics, knowledge Mental Skills Me, my values, attitude, desire to be successful Physical prep, power, speed, strength, stamina My performance

9. Results: Coping

10. WHAT IS MENTAL TOUGHNESS?

11. What does it mean to be mentally tough? Psychological Edge Remaining focused Being in control under pressure Coping with the demands of training, competition, lifestyle & any set backs Being (and staying) confident in your own ability

12. Belief Focus Using long-term goals as the source of motivation Pushing yourself to the limit Controlling the environment Regulating performance Staying focused Awareness and control of thoughts and feelings Handling pressure Handling failure Handling success

13. How mentally tough are you? • Are you focused on training or just going through the motions? • Concentrating on making the splits / working on technique or day dreaming / going through the motions? • Have a clear focus in mind about what you want to achieve, or just rocking up to training and wondering what the heck am I doing here? • If you recognise any of the negative aspects of what is being said here, then maybe now is the time to take control of the mental side of your swimming…

14. Where do I start????

15. Get yourself into pairs…. Think about a race that you were unsuccessful in 1. What did you do in the lead up to the race? 2. How did you feel? 3. What were you thinking? 4. What was your behaviour like? 5. How did you prepare in the lead up to the call room / warm up? 6. What did you sit and think about / do in the call room for 20 mins?

16. and now the opposite…… When things went well….what happened? 1. What did you do in the lead up to the race? 2. How did you feel? 3. What were you thinking? 4. What was your behaviour like? 5. How did you prepare in the lead up to the call room / warm up? 6. What did you sit and think about / do in the call room for 20 mins?

18. Pre-race Strategies • Do what is right for you (not your best mate or your biggest rival) • Manage your timeline • Think about all the options, what you are going to do in the time, how long do you need to swim down, then warm up again etc.. • Priority races? • INDIVIDUAL RESPONSIBILITY • Don’t leave mental prep to chance…what is your race strategy? Fast start / first 50? Or second half of race and final meters? • If you don’t know then who does?

19. What’s the point? • Consistency • Helps calm nerves • Blocks out other distractions • Helps you focus / use the time in the call room to good effect

20. Tips • Design and use a “big picture” game plan. • Make back-up and emergency contingency plans or “what ifs.” • Formulate a routine for you specifically. • Visualize your success in each event. • Plan quiet time for yourself • Use positive self-talk and positive imagery. • Be around people who don’t rain on your parade. • Be around people who are role models of mental toughness.

21. But....what happens if it doesn’t go so well? • What strategies do you use if you have a bad race? • Negativity breeds negativity • If you deal with it but others let it drag on…remove yourself from that situation! • Be selfish but polite • 5 minute rule • At a meet you can rant and moan for no more than 5 mins about a bad race, then bin it…ban talking about it until after the whole event, then you can make more sense of it, talk it through with your coach and make appropriate changes. YOU HAVE A CHOICE TO LET IT ANNOY YOU OR MOVE ON….SO MOVE ON ALREADY!

22. Things you might include in your pre-race routine • Forget the last race, its done, you can celebrate or analyse the faults later, the focus is on the next race. • Manage your timeline to the race: • A set time out from the race complete warm up • Time to get drink / snack and make way to the call up room • Sit and focus just on my race, no one else • Listen to music, think through the race and visualize my race, repeat key words or triggers that help you focus on what you have to do • When its time to go, walk confident, tall and focused • Own routine behind the blocks / onto blocks

23. Final Thoughts • Read, review and celebrate your past successes. • Maintain a consistent, organized schedule so there is no last-minute rushing. • Seek supporting individuals to reduce pressure on yourself. • Remain flexible and confident in your training and ability