KNES350 3 4 17 12 Underdog another distracted mental state o Other team has better ranking o If you have physical disadvantage you want to have advantage mentally o Watch video of yourself playing well o Avoid focusing on winning losing don t dwell on opponent s strengths or your weaknesses o Focus on your strengths o Set realistic goals for yourself Choking the disease of me o Self induced freezing at critical moments o Happens to everyone universal miserable o Performing poorly in situations due to lack of mental preparation o Can result from failing to understand reality of competition that you are going into underestimating your strength overestimating your opponent o Occurs when you focus on the wrong things lose your thought process o Rapid heart beat fast breathing headaches stomach aches sweating o Choking is the opposite of flow or peak performance o Overcome choking or being prepared by doing physical practice Confidence is instilled by continual practice o Don t dwell on mistakes o You must monitor stress and understanding stress process TRAINING STRESS Physical stress on body from training John Silba when practice exceeds over 20 hrs per week there is potential for training stress to set in You are training to avoid burnout and withdrawal of sport Training stress positive gains training continues Training stress negative no gains First thing that sets in is staleness Difference b w overloading and overtraining o Overloading of muscles just taking the muscles a little further strengthening helping performance o Overtraining fatigue sets in depleting your muscles STALENESS SYMPTOMS o 1 Neuromuscular muscle soreness fatigue o 2 Cardiovascular heart rate increased to 6 7 beats per min systolic BP goes up o 3 Metabolic reduced intake of carb level loss of energy fatigue Women can suffer from amenorrhea o 4 Innulogical increase in respiratory infections o 5 Kinesthesis loss of body weight loss of appetite etc After staleness sets in you try to overly train o Leads to more decline in performance more fatigue etc Burnout is a result of chronic stress You have to catch yourself in staleness process The overachiever reaches a point where they are no longer able to make the team o Skill ability caught up with them PERFORMANCE ENHANCEMENT Mental toughness training is learned Elite athletes benefit from mental toughness training When you first start sport it is all about practice 15 30 minutes 3 days per week of mental practice After about a month you will start to feel comfortable doing it The key is consistency Jim Wheyre tennis gives talks to fortune 500 companies for 5000 a person motivational speaker MENTAL TOUGHNESS STRATEGIES Self motivated don t need anyone to push you force you you know what to do all the time Positive but realistic encourage other people optimism In control of your emotions if you have a poor performance you don t freak out Calm and relaxed under fire you know there is pressure but you re willing o EX Tim Tebow to be challenged by it Best under pressure mark of true athlete Highly energetic ready for action always prepared energized Determined will to succeed Mentally alert and focused you don t let any thoughts affect you Self confidence you believe in yourself Pressure comes from the 6 inches between your ears negative thoughts 4 19 12 etc To be more consistent o Consistency is the mark of success in anything you do o Goal setting pursuing skills with a defined criteria Should be purposeful have specific direction help you take charge of athletic situations Not outcome based Have to be measurable positive upbeat Have practice goals Goals should be short term 3 weeks Combine goals with journaling after practice write down everything you did thoughts Works with athletes who are very gifted on an average team o Deep breathing exercises allows for optimal blood and oxygen flow Relieves tension o Mental practice visualization better for elite athletes Physical training is better than mental training Combination of physical mental training is best Wonderful tool for injured athletes o NCAA allows 15 hrs of training a week for athletes o Throwing away negativity throwing blades of grass out of pocket o Mental toughness training is individual specific what works for 1 person may not work for another 3 ways to relax o Seeing visual o Audio music calming words o Kinesthesis feeling relaxation Visual training exercise on pg 24 4 24 12 5 core characteristics of elite athletes o CONFIDENCE believe in themselves and their abilities Positive self talk goal setting o CONCENTRATION focusing and blocking out distractions o CONSISTENCY routine helps with consistency o CONTROL control of emotions o COHESION no I in team On game days athletes usually have routine for getting ready Eliminate the what ifs Stay in the present PERFORMANCE ENHANCEMENTS 1 Everything you do in life counts 2 Keep positive attitude no stinking thinking 3 We are what we repeatedly do 4 Pursue excellence not perfection 5 Learn to forgive yourself 6 Be able to laugh at yourself 7 Excellence is not an act but a way of life 8 Practice excellence and it will become your way of life Performance enhancing drugs are common We live in a pharmaceutical society 5 3 12 Major league baseball had big crackdown on drugs after Mark McGuire etc Dan Pastorini former quarterback for Houston Oilers had 12 concussions Suicide of Junior Seau had several concussions VIDEO DYING TO WIN Pg 31 questions in book Diane Williams track star took steroids Old athletes used to take mushrooms and sheep testicles Anabolic steroids are most popular drugs Charlie Francis former track coach o Made sure Angela was on controlled steroid program o Ben Johnson also took steroids and tested positive stripped of record and lost endorsement money Carola Nitschke famous swimmer o Was secretly given steroids when she was only 13 years old by coaches o Injections began when she was 15 o Refused to take steroids East Germans ran doping program and gave steroids to unsuspecting young athletes o None of the athletes ever tested positive Michael Barry Canadian champion cyclist EPO erythropoietin increases red blood cells shrinks recovery time o Can be fatal turns persons blood into consistency of honey o Cyclists died o Athletes kept clean urine in condom in anus for testing Wes Barnett weightlifting champion Steroids are very fast acting now and may not show up in urine tests HGH developed for kids with growth problems but athletes use it now 4