Dr. Olivia A Hurley Institute of Art, Design & Technology (IADT), Dun Laoghaire, Dublin, Ireland

1. Trojan Swimming Club 16/6/2014 Practical Mental Skills Training: Summer Camp Dr. Olivia A Hurley Institute of Art, Design & Technology (IADT), Dun Laoghaire, Dublin, Ireland E-mail: olivia.hurley@iadt.ie Website: www.iadt.ie/ccta Twitter: @DrOliviaHurley

2. Dr. Olivia Hurley Trojan SC 16/6/14 “I broke the race down …4 laps…then another 4…and another 4…then a sprint to the finish" [Sonia O’Sullivan: Fail Better, TCD: https://dublin.sciencegallery.com/events/2014/02/runnerpsychologyfailingbettersportsoniaosullivanandianrobertsonfullybooked]

3. Dr. Olivia Hurley Trojan SC 16/6/14 Q: What is the best advice you’ve ever been given? “Train as you are going play”. Try to mimic what you are going to do on match days during the week. Don’t train at 70 or 80 percent and expect the adrenaline to pick you up that extra 20 per cent come Saturday. Train with that level of intensity in short bursts during the week and you will have yourself very ready for the game”. [Brian O’Driscoll]

4. Dr. Olivia Hurley Trojan SC 16/6/14 Mental Skills Training & Mental Fitness The 3 Cs = ??? : ....... .......... & ......... 2 Key Myths: * Myth 1: Champions bornmentally fit/“tough” X ...... made √ * Myth 2: Mental fitness is: ..... static .....X ..... dynamic √

5. Dr. Olivia Hurley Trojan SC 16/6/14 Training for Prime Swimming Facing Challenges-Mental Strategies: • Mental ‘Maps’ [Motivation - Goals]* • Mental ‘Movies’ [Imagery] • Mental ‘Moods’ [Relaxation strategies] • Mental ‘Memories’ [Concentration strategies]*

6. Dr. Olivia Hurley Trojan SC 16/6/14 SMART/SCAMP Goals (see Handout 1)[Outcome, Performance, Process Goals] • S – Specific • M – Measurable • A – Agreed / Action-based • R – Realistic • T – Time phased / Task focused • S – Specific • C – Challenging / Controllable • A – Agreed/Action-based/Attainable • M – Measurable / Multiple • P – Personal

7. Dr. Olivia Hurley Trojan SC 16/6/14 Dr. Olivia Hurley Trojan SC 16/6/14 Using Imagery Practical Tips - PBIUU (see Handout2, 3 & 4) • P – Practice • B – Be positive • I – Imagine specific actions • U – Use all relevant senses • U – Use imagery in practice (training)

8. Imagery Skills (see Handout4) Dr. Olivia Hurley Trojan SC 16/6/14

9. Dr. Olivia Hurley Trojan SC 16/6/14 Dr. Olivia Hurley Trojan SC 16/6/14 Mental Practice in Action (see Handout5) • R – Relax • C – Create your image • R – Rehearse • U – Make routine • U – Use imagery in practice (training)

10. Assessing Mistakes (see Handout6) Dr. Olivia Hurley Trojan SC 16/6/14

11. Reframing Setbacks (see Handout7) Dr. Olivia Hurley Trojan SC 16/6/14

12. Self Talk Examples (see Handout 8 & 9) Dr. Olivia Hurley Trojan SC 16/6/14

13. SCAR (see Handout10) Dr. Olivia Hurley Trojan SC 16/6/14

14. Dr. Olivia Hurley Trojan SC 16/6/14 Swimmers perform the way they practice

15. Dr. Olivia Hurley Trojan SC 16/6/14 Recommended Texts • Karageorghis, C.I., & Terry, P.C. (2011). Inside Sport Psychology. Champaign, IL: Human Kinetics. • Kremer, J. & Moran, A. (2013). Pure Sport: Practical Sport Psychology. London: Routledge. • Moran, A. (2012). Sport and Exercise Psychology: A Critical Introduction. London: Routledge.

16. Dr. Olivia Hurley Trojan SC 16/6/14 Recommended DVD Moran, A. (2009). Learn to concentrate - http://www.mindcoolproductions.com/products/concentrate/ Recommended Website for Swimmers British Psychological Society (BPS): Going for Gold http://www.bps.org.uk/going-for-gold The Psychology of Cycling http://www.stickybottle.com/coaching/video-the-psychology-of-cycling-are-you-doing-all-you-can-to-achieve-your-goals-on-the-bike/

17. Dr. Olivia Hurley Trojan SC 16/6/14 Thank you for your attention Any Questions?? / Good Luck!!