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Peak Performance: Three Keys

Peak Performance: Three Keys. Robert Swoap, Ph.D. Professor of Psychology Sport & Clinical Psychologist www.robertswoap.com. Gratitude …. Peak Performance in Elite Athletes: Three Keys. Vision Routine Presence. 1. Vision. Vision/goal-setting Kaizen (small, continual improvement)

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Peak Performance: Three Keys

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  1. Peak Performance: Three Keys Robert Swoap, Ph.D. Professor of Psychology Sport & Clinical Psychologist www.robertswoap.com

  2. Gratitude…

  3. Peak Performance in Elite Athletes: Three Keys • Vision • Routine • Presence

  4. 1. Vision • Vision/goal-setting • Kaizen (small, continual improvement) • process, Process, PROCESS • Also… not just positive imagery. • Use mental contrasting: Imagine potential barriers and specifically plan for how one will overcome them. • WOOP • Wish, Outcome, Obstacle, Plan

  5. 2. Routine • Establish routines for practices and for races: Get into the right mindset • Quiet the internal chatter Posterior Cingulate Cortex

  6. 2. Routine a) Specify your race strategy (including your psychological warm-up; how to harness the butterflies)

  7. 2. Routine b) Visualize • Do a run-through of the race, where things go well • See yourself getting through a difficult part of the course • Plan for pain and setback(s) • WOOP c) Trust your training (strengthen your feeling of being prepared and focused)

  8. 3. Presence • Harvard study (47% mind-wandering) • Presence = Focusing and staying in the moment • Mastering the moment when difficulties arise

  9. 3. Presence(Mastering the Moment) Mindfulness training: Improvesattention and focus

  10. 3. Presence(Mastering the Moment - II) Mindfulness training: Improvesattention and focus

  11. Mastering the Moment:Resilience in practice Runner’s World Podcast: 45.25” – 49.25”

  12. Neuroscientist Amishi Jha & her colleagues asked if mental toughness and resilience can be trained in collegiate football players (in just four weeks). • Results suggest that just like physical training, practice is key for mental training. Jha’s team found that greater practice and adherence in a mindfulness training program led to more stable attention and fewer attentional lapses in football players (and more positive emotions).

  13. Resources to learn presence, focus, and mindful meditation • Goal: Tactical breathing, and cognitive behavioral training to foster full presence and conviction in the moment • Getting started with mindfulness  • https://www.mindful.org/meditation/mindfulness-getting-started/

  14. Thank you! Vision Routine Presence www.robertswoap.com (sport psychology blog)

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