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MENTAL PLANS

MENTAL PLANS. Questions of interest. What are “ mental plans ” ?. MENTAL PLANS. Systematic mental strategies to help athletes perform their best by attaining, maintaining, and regaining a Flow Mindset. What are the benefits of mental plans?. BENEFITS OF MENTAL PLANS.

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MENTAL PLANS

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  1. MENTAL PLANS

  2. Questions of interest

  3. What are “mental plans”?

  4. MENTAL PLANS • Systematic mental strategies to help athletes perform their best by attaining, maintaining, and regaining a Flow Mindset.

  5. What are the benefits of mental plans?

  6. BENEFITS OF MENTAL PLANS

  7. What is a Flow Mindset?

  8. THE FLOW MINDSET

  9. ULTIMATE IMPACT OF FLOW MINDSET • Put mind on automatic pilot • DON’T THINK! . . . JUST REACT! • Play In-The-Moment.

  10. Why do we want a Flow Mindset?

  11. Does a Flow Mindset always result in a Flow experience?

  12. What are the different types of mental plans?

  13. TYPES OF MENTAL PLANS

  14. PRIMARY MENTAL PLAN STRATEGY • One plan for practice • One plan for competition • Make practice more like competition • Make competition more like practice

  15. Mental Preparation plans

  16. PURPOSE OF MENTAL PREPARATION PLANS

  17. MENTAL PREPARATION PLANS

  18. MENTAL PREPARATION PLANS

  19. Mental Performance Plans

  20. PURPOSE OF MENTAL Performance PLANS

  21. PERFORMANCE PLAN ALTERNATIVES

  22. 3 TYPES OF MENTAL PERFORMANCE PLANS

  23. STANDARD Competitive PLAN FOR 1500 METER RUNNER • Chunk 1500-meter race into 3-7 meaningful parts (e.g., start, first 400 meters, middle part of race, & last 400 meters) • Develop goals and action plans for achieving them during each race segment • Identify cue words that trigger correct focus during each race segment (e.g., race start-- “explode & push,”“let it flow!”)

  24. 400 METERS RACE PLAN

  25. PURPOSE OF PRE-PERFORMANCE ROUTINES • Create consistent, high-level performance • Used for repetitive, self-paced tasks. • Promote FM • Focus, confidence, and trust (automaticity!) so performance becomes better and more consistent.

  26. COMPONENTS of PRE-PERFORMANCE ROUTINE • Energy management • Remove unwanted tension • Adjust your arousal to its optimal level • Confidence Cue • Thought Cue • Positive, stress-free, productive mental attitude • Feelings Cue • Imagery to experience successful performance • Execute skills automatically

  27. Standard Pre-Performance RoutineTOM AMBERRY FREE THROW ROUTINE • Relax your arms and legs by taking several deep knee bends while clinching fists and shaking them out and set feet square to the free throw line. • Bounce the ball 3 times using the inflation hole as a focus cue while bouncing the ball deliberately. • Put your thumb in the channel with your index finger pointing at the inflation hole while boosting confidence by imagining the perfect shot. • Elbow in the shot pocket while imagining perfect touch and feel throughout the shot. • Use an initiation cue such as cocking your wrist to automatically initiate the shot by bending your knees while keeping your eyes on the target. • Repeat cue word “nothing but net.” • Execute automatically, following thru completely with “your hand in the cookie jar.”

  28. BETWEEN-PERFORMANCE ROUTINES • Sports with regular breaks in the action. • Employ a 3-step process use down time to productively deal with previous performance and effectively prepare for upcoming performance.

  29. 3 STEPS FOR BETWEEN-PERFORMANCE ROUTINES

  30. STANDARD INTERACTIVE SPORT PERFORMANCE PLAN • Beginning of each quarter or half • End of each quarter or half • Against the press (situational) • After a run of points

  31. BACKUP INTERACTIVE SPORT PERFORMANCE PLAN • When officials make a bad call • When opposing fans become rowdy • Following a turnover or major mistake • When the coach yells at you • When opponents get a run of 3 or more baskets

  32. Mental Recovery plans

  33. PURPOSE OF MENTAL Recovery PLANS

  34. When might you need a mental recovery plan?

  35. WHEN YOU MAY NEED MENTAL RECOVERY PLANS…

  36. What are possible mental recovery strategies?

  37. MENTAL RECOVERY STRATEGIES • Initiation cue (e.g., clap your hands) • Relax physically • Identify new goals • Counter negative thoughts and develop a constructive perspective • Image new objectives • Trust body’s ability to execute automatically

  38. Implementing and Evaluating mental plans

  39. IMPLEMENTING MENTAL PLANS

  40. EVALUATING MENTAL PLANS • Did you stay focused on your process and performance goals? • Did you develop and maintain a Flow Mindset? • “State in which you perform best rather than feel best or most comfortable”

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