The Pathway to Success: The Choice is Yours!

One the many upsides of participating in sport is that sport provides a great training ground for life.  Sport involves fun and hard work, success and disappointment, as well as joy and sadness.

Understanding how to be successful in sport sets anyone up to be more successful in life.  Whilst being successful in sport requires a lot of physical hard work, the recipe is simple and can be applied to any area of life.

The pathway to success is attitude.  Whether we are talking about sport, school, work, relationships, holidays or social life, our attitude dictates our success.

If we work hard to make sure that we live our lives in line with the attitudes we want then we will be more successful, more content, and manage the rough times much more effectively.

Our attitude in sport and life comprises of our perception of and response to situations.  If we perceive a big race or event as a chance to show off what we can do and improve ourselves, then we are on the path to success.  If we perceive a big race or event as stressful, scary, or worrying then it is likely that we are on the path to failure.

Our actions play a huge role in our attitude and as a result, our success.  How we act in a situation will have a big impact on the outcome of that situation.  If we train hard, track our progress, and prepare well, success is ours for the taking.  If we skip sessions, don’t look after our bodies, and are disorganised and unprepared, failure is a likely outcome.

Attitude is often talked about in rigid and fixed terms – “she has a great attitude” or “he has a terrible attitude”.  Realistically, we are in control of our attitude and can change it if we really want to.  Our attitude is flexible.

Let’s get back to success and the themes of a successful attitude.  Here are a few questions to consider… What does a successful person have that an unsuccessful person doesn’t?  Whether it’s competing, running a business, or raising a family, what do the very best have that the rest don’t?

Some basic aspects of the attitude that successful people have include:

-    Hard-working
-    Focused
-    Determined
-    Self-belief

-    Discipline

A person’s attitude is not set in stone.  If we want to have the ‘right’ attitude, we can have it.  We can develop a successful attitude if we think and act in ways that match the attributes we are trying to attain.

In order to be hard-working we must think of all the effort required and the reasons why we do what we do, and use those to motivate ourselves to get the work done.  At the same time we must actually make sure that we get in and get the work done. Without actually doing the work we can not achieve anything.

If we are going to be focused then we need to put training and competing first in our list of priorities.  We sometimes need to say "no" to some activities (e.g., parties, holidays) despite wanting to do them.

If we are going to have self-belief then we need to think about all of our strengths, remember our good performances and recall all the hard training we have put in to preparing ourselves.  At the same time we need to actually do the hard training, prepare well, and carry ourselves in a confident manner.

These are only a few examples but the idea is simple.  If you want to be successful then you need to think and act in ways that will make you a success.  It’s not always easy to do, but if your actions and thoughts are in line with the type of attitude you need for your chosen pursuit then you will be happier and more successful.

In summary, success is about choices.  If we choose to think in optimal ways and do the required actions, then we can expect some success.  If you choose not to do these things then you can’t be surprised when your success is limited.

Matt Ahlberg | Sport & Exercise Psychologist MAPS

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Observations from a Sport Psychologist: Focus on the Process = Thrive under Pressure

I recently had the opportunity to attend the Swimming Age Nationals, which was held in Brisbane at the Sleeman Sports Complex – Brisbane Aquatic Centre.  Sporting events, such as Age Nationals, are a great opportunity to observe athletes in competition and in particular how athletes handle the pressure of a competition.  What I observed was that some athletes appeared to rise to the occasion whilst other athletes perform below their capabilities and/or expectations.  Of course there are many possible reasons as to why such a differences in performance exist. However, the mental component of sport becomes a significant factor on competition day.

Leading in to a performance (whether an exam or competition) individuals know what they have to do.  They have been training for it.  They have been refining their technical skills as well as improving on varying physical factors such as strength, power, fitness, and speed leading in to the event.  To perform on the day is to essentially bring all their hard work together and simply perform what they have been training.  It seems simple enough.  However, on the day an athlete’s emotions can be very influential.  The differences that typically exist between athletes when they are about to compete are in their ability to deal with pre-competition nerves, their level of determination, and their ability to handle pressure.  In performance arenas like sport, pressure is inevitable.  On the day, an athlete’s ability to manage their emotions and handle pressure is a key factor in helping them perform.  

How do we know whether an athlete is thriving or crumbling under pressure?  The telling signs on the day from my perspective are the athletes’ thoughts and actions leading in to their performance.

I have observed athletes crumble under pressure.  In my experience, one of the key reasons for this apparent lack of ability to handle pressure is a sole focus on the outcome, the end result.  More often than not, self-doubt creeps in when an individual and/or team appears to focus solely on the possible consequences (i.e., outcome) of the performance.  Typical triggers are ranking, other’s expectations (e.g., parents, coaches, friends), sickness, and previous performances.  Pressure comes from within.  It is very much driven by a person’s thoughts about their performance and in particular thoughts about the outcome.  This focus on outcome tends to be in an unfavourable light related to failing rather than succeeding.  Thoughts like, “What if I lose?”, or “What if I don’t medal?”, or “We have to win as everyone is expecting it”, can increase pressure, anxiety, and doubt.  With these types of thoughts, athletes often forget all the work they have undertaken leading in to their performance.  Of course the outcome is important and athletes should be reminded of it.  The outcome helps individuals know where they are going and what they want to achieve.  However, only thinking of the outcome can actually take an individual/team away from achieving the outcome.  The reason being that an outcome is considered low in controllability by the individual.  For example, a team may have the outcome goal of winning the game, however they may not win even though they played extremely well but they were simply out-performed by the other team.

In addition to thoughts, which an athlete may or may not voice, there are some obvious signs in their behaviours that will give you a good indication of how they are handling pressure.  What are they like in their warm up?  They might still do their warm up but there has been a change in intensity or effort level.  Are they talking to others or are they keeping to themselves?  The level of communication is a telling sign.  Some athletes who like to talk a lot will actually withdraw or give one-worded answers while others who are usually quite can sometimes do the opposite and talk a lot.  This is different to some athletes choosing to self-isolate to calm them selves down or making an effort to talk to others about unrelated topics to distract them (strategies to help handle pressure).  Are they voicing their concerns?  You may find that some athletes will tell people around them that they are nervous or worried they aren’t going to perform well.  What do you notice about their behaviours just before they compete?  In my experience you can tell a lot by how an athlete carries themselves, their body language before they compete.  At Age Nationals, I watch for confidence and/or calm behaviour before a race through taking note of behaviours such as heads held high, shoulders back, looking down the lane rather than all around, and the number of times they touch their goggles or cap, just to name a few.

On the other hand, I have observed athletes handle pressure and thrive on it.  Two key factors involved in thriving are the belief they have in themselves and their ability, and the fact that they know how to achieve the outcome.  One of the primary focuses of my work is getting athletes to identify, train, and follow the process!  Thriving athletes have set routines and race plans to help recreate the way they want to feel when they perform well and trust in following the process to achieve their outcome.  By focusing on the process helps individuals perform because it comes down to what is most in their control – what they think, feel, and do.  When athletes follow the process they perform their ‘A’ Game (i.e., ideal performance state).  Additionally, by knowing how builds and maintain confidence.  The process reminds them of what they can and have been doing leading in to a competition and for a performance.  Examples of the process are the execution of a technique (e.g., diving off the blocks), the race plan, and the pre-performance routine.  Specifically, knowing how to execute a race plan is the process.  For swimmers, making sure they know their race plan and having a pre-race routine that manages their emotions and gives them structure and control.

The first step is to identify the process and then the individuals need to trust that following the process helps them thrive under pressure whilst moving them towards the outcome.

“We practiced our game plan every week for 26 weeks so when we got to the semi finals there was a huge amount of confidence in what we do.” “In the years we didn’t win, one of our problems was that we weren’t able to reproduce our game plan under pressure that is exerted at finals time. We didn’t get it together consistently throughout a season and then we folded under pressure”
Rugby League Coach Wayne Bennett, (p. 207 of his book, Man in the Mirror).

One way we get people to trust the process is by setting goals for training related to key performance areas within each of the technical, physical, tactical, and mental aspects of training.  By following the process and achieving these goals in training, the identified performance areas improve, which add to the sources of confidence.  Furthermore, these improvements are putting the individual in a better position to achieve their outcome goal.  Along the way athletes see and experience progress.  Coaches, parents, friends, and colleagues can help build sources of confidence, which in turn help the individual/team thrive under pressure by reinforcing the fact that following the process is success!

Admittedly I could talk on and on about training “the process”, as this is a word I use everyday in my work as a sport psychologist.  My goal with this blog is simply to get you thinking about your own process and start training and trusting it.  I know that with hard work, commitment and determination, the process puts you in the best possible position for achieving the outcome.

Mental Note: Accept that pressure exists but choose to thrive under it.

Allira Rogers | Psychologist

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There's a lot to life!

Given we are deep into Olympic selection for many sports, it is an appropriate time to consider the opportunities that life offers outside of sport, to develop perspective but also to help sport performance.

I have just finished reading Rafael Nadal’s book, Rafa: My Story, and I cannot stop talking about many of the valuable lessons gained from this read… (just ask the athletes I work with!).

There are loads of books, articles, videos, training courses, and online material that profess to unlock  the secrets to success with step-by-step guides to being successful and how to get the most out of yourself, but there is a lack of material and information on how to handle high achievement whilst staying ‘normal’ or ‘grounded’ or ‘nice’ or ‘friendly ‘or simply ‘a good bloke’, in Australian parlance.

Nadal may just be a great example of this.  Throughout the book there is a strong theme of family and friends and a life outside of his sport, which undoubtedly helps his performance on the tennis court.

He has fun with his support crew.  They truly enjoy spending time with one another and they have this ‘one in, all in’ mentality with most of the activities that Rafa engages in.

“Whatever we do, we’re all in it together.”

He has worked hard as has his family to ensure that he remains the same person with the same values that he was brought up with.  As opposed to abandoning the core values that his parents instilled in him, he has stuck to them.

He loves his family and friends and they are held in high regard.  He fosters strong relationships with his family and friends such that he has an extremely meaningful life off the tennis court.  There is an absolute unconditional relationship between Rafa and his social support system.

“That’s why Toni, Titin, Carlos, Benito, and Tuts must be friends as well as professionals, why I need a team around me sensitive to my way of being as well as diligent in their attention to my needs, why I want my family close by.”

He has interests away from tennis that also allow him to switch off from the mental demands of being a professional athlete.  He loves going out to party with his mates, playing golf, fishing, and watching his beloved Real Madrid play.

“… I also need to switch off and have a good time and party till late or play football with my cousins…or go fishing, the perfect antidote to the all-action stress of tennis.  My friends back home mean the world to me, and not to go out with them at night to our favorite bars in Manacor and Porto Cristo would mean losing, or at any rate diluting, those friendships.  And that would be no good, because if you are happy and have a good time, that also has a positive impact on your tennis, on your training and the matches you play.”

He thrives on enjoying the experience of his chosen career.  There are countless references to the ‘bonuses’ of his professional life.

“We might have stayed in a hotel in Flushing Meadow, avoiding the traffic on the drive to the tennis center, but to compete in the US Open and not stay in Manhattan was to miss out on too much fun.”

He is gracious.  In particular he sings praises of Federer and Djokovic.  He acknowledges and respects his competitors’ strengths.  With this he appears to embrace the on-court battle that exists between himself and his competitors.  He acknowledges the strengths and weaknesses of both sides of the net and then, with Toni, develops game plans ready for the pounce when they meet.

“…it means that I treat everyone with respect and never succumb to complacency.  It may be the reason why I rarely lose against players who, by their position in the rankings, I should beat.”

He embraces competition.  The way that he applies himself in training and the way he has learnt to prepare himself to compete.  He tries at all times… mainly due to Toni’s constant reinforcement of the ‘never give up’ mentality…

“What you can never allow yourself is to fail because of loss of will.  You can lose because your rival played better, but you can’t lose because you failed to give it your best.  That would be a crime.  But you won’t do that, I know it.  Because you always do give your best and today will be no exception.”

He accepts that his job has responsibilities when it comes to pleasing fans.  

“… trying to behave like a normal person and pass by unperceived on a stroll down Fifth Avenue is, as I know from experience, mission impossible.  It’s no use complaining about this, any more than there’s any point in getting irritated when rain stops play.  It goes with the job and you accept it.”

Overall, there is an appreciation and reliance on the strength of the mind.  This is great news for us at Mental Notes as we too believe in the unlimited capabilities of the human mind!

To finish off, here is a one of the most poignant insights into Rafa’s mind:

“I learned you always have to hang in there, that however remote your chances of wining might seem, you have to push yourself to the very limit of your abilities and try your luck... the key to this game resides in the mind, and if the mind is clear and strong, you can overcome almost any obstacle, including pain.  Mind can triumph over matter.”

This brief review provides a glimpse of what you can expect when reading Rafa: My Story.  The overwhelming theme throughout is that Rafa’s success has not only been achieved through the dedicated systems he has in place on the court, but the life he has off the court, away from the high-pressure life as one of the world’s best professional tennis players.

We believe that life outside of sport is a vital factor in ‘managing the imbalance’ in the lives of high achievers.  Mental Notes has a workshop series, ‘Faster, Higher, Stronger’, that is tailored towards those high achievers aiming to have an increased understanding of themselves, with a specific focus on the challenging mix of how to achieve and be ‘a good bloke’!  

Andrea Furst | Sport & Exercise Psychologist

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The Power of Preparation

Being an Olympic year there is a lot of discussion amongst the sporting fraternity with respect to maximizing athlete performance.  Sporting commentators are constantly covered in the media talking about the importance of managing a training and competition schedule to maximise the chances of success and the mental skills training necessary to have an athlete confident and motivated going into London.  There is a lot of buzz about performance.

One of the most basic aspects of elite performance is preparation.  It is basic because everyone understands how important it is to be prepared in terms of performing well… don’t they?

An Olympic year is an opportune time to look at why preparation is important.  It is not uncommon to see gifted and talented athletes not preparing well enough physically and mentally for competition, and as a result their performances are often inconsistent. Their lack of quality preparation is not a function of laziness or arrogance, but rather often related to the fact that they don’t fully understand why preparation is important.

Good preparation is important for a number of reasons.  First, as most would understand, it prepares the body for competition by making it fit enough and strong enough to perform.  Preparation also prepares the body in terms of being able to handle repeat performances, and recovering from niggling injuries. Second, preparation gets the mind ready for competition and all that competition might throw at it.  More specifically, it prepares the mind to be focused, confident, and calm. 

If the body is not fit enough and strong enough to do what it needs to do in competition then performance will be hindered.  There is no way around it.  If the training is not done then no amount of confidence or self-belief will replace it.  Preparation in the form of quality training is imperative.  Simply put, if you choose not to do the hard work then don’t be surprised or upset when you don’t perform at your best. 

Preparation in the form of being organised and structured is also important for the body to handle the rigours of performance.  Active recovery, ice-baths, stretching, triggering, and all of the other small, but important things must be done if the body is going to be ready for repeat performances at the highest level. So, preparation in the form of having the facilities, time, and resources set up to do these small things also becomes critical.  Doing all of the training, performing well and then not being able to facilitate recovery at a major event is a sure way to underperform.

Methodical preparation is crucial in terms of confidence and self-belief.  One of the major sources of confidence an athlete (or a non-athlete) can draw upon is good preparation.  Athletes compete much better when they know they have done the work and they know their bodies are ready to do what is required.

Preparing well must include performing the physical movement that the sport involves.  A lot of this has to do with acquiring the skill to the point where it is near automatic.  An equally important part is that the mind learns how and where to be focused during the event so that performance can be maximised.  For example, a rower can be tall and strong and achieve great ergo results but if they don’t know what to focus on and when during a race, their mind will be all over the place resulting in poor performance.  A golfer can stand on the range and hit perfect ball after perfect ball but until they get out and play on the course, their mind won’t be truly trained to focus on the right things at the right times.

As a result of good physical and mental preparation the mind can be more calm and in control during competitions.  When an athlete feels they are prepared, they are ready for whatever the event will throw at them, and they believe they can perform well then the mind is clear and calm.

The Mental Notes Consulting team specialises in helping athletes compete at the peak of their capabilities.  We have a range of skills and tools designed to help athletes feel focused, calm, confident, and ready to compete.  They are very effective and essential for athletes who want to be competitive in their sport.  However, something as simple as being prepared and organised can also help to make the difference between good athletes and great ones.

Matt Ahlberg | Sport & Exercise Psychologist

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A Snap Shot into the World of a Sport Psych...

Two of the most common questions I get asked as a sport psychologist are “What do you do as a sport psychologist?” and “Why sport psychology?”. I think the best way to answer these questions is to give an example of my day when I am being Allira, the Sport Psychologist.  So, here is a snap shot of a day in the life of a sport psychologist.

My day starts out at the Chandler Pool in Brisbane for the Queensland State Swimming Championships.  I am there to work with a swimming squad I have been consulting to during the year.  As a sport psychologist I work with squads/teams through interactive workshops based on an individualised program developed for that squad/teams.  The program is developed with the coach and athletes to target relevant areas to strengthen so as to enhance their sporting performance.  My involvement depends on the needs of the group.

I really enjoy being out at a training session or at competition so I am excited about being at State Championships; I get to be at a sporting event talking to athletes, coaches, and parents.  I love this part of my job!  Attending competition is a great opportunity to observe athletes in their own environment.  My role in a competition setting involves systematically observing the swimmers in addition to reinforcing the integration of mental skills that athletes have learnt into their performance.  My first port of call at States is to check-in with the coach.  I like to know from the coach’s perspective how the swimmers have been performing.  It is a great way to gain feedback and important information about the swimmers performance.  Specifically, I want to know how each swimmer is handling themselves before, during, and after a race.  Yes, I am interested in knowing how close they are to their personal best times and their placings, but I am also very interested in their attitude going in to a race and reactions following a race.  For example, did they feel prepared, confident, focused, relaxed etc.?

After checking-in with the coach on pool deck I then head up back up to the stands where the squad is and I have a look at what heats the squad’s swimmers are in that morning.  The next couple of hours go so quickly!  My hours at competition are spent observing the swimmers' body language before their races, as well as touching base with all those swimmers at the competition venue.  It is a chance to talk to the swimmers individually outside of the workshops about what mental skills they have been using at the competition.  Also, I want to know how they have been racing, especially whether they have been performing near their ideal performance state (something they have been working on identifying and maintaining).  Often I get them to walk me through their routines and I want to know how their routines get them ready to race.  By asking each swimmers specifically what they do and think I am getting an understanding of what works for them and also reinforcing what is working for them.  It also gives us a good opportunity to refine particular strategies from the workshops for the individual swimmer.  To any athlete in competition, my message to them is always clear and simple. The message isn’t new but reinforcing &/or refining the mental skills already learnt in the squad workshops.

In competition, the goal is for the athlete to be in their ideal performance state, their ‘A’ Game, because in this state everything feels automatic.  Mental skills help the tactical, physical, and technical areas of performance be automatic.  I have seen it too many times before where one bad race can then carry over and impact negatively on other races.  Athletes begin to over-think on the technical aspects of their swim and in competition you can’t be any fitter, stronger or flexible.  The technical and physical skills come together on competition day through the use of mental and tactical skills.  An athlete’s mind is their greatest tool on competition day!  As a consequence, my morning out at competition is to talk to the swimmers about their mental skills and help debrief their racing performance.  Debriefing is also important as I want the swimmers to be able to log the good points regarding their performance, which helps build &/or maintain confidence, as well as identify what didn’t work and how they can improve this at training or in their next race.  Every swimmer is different but they face common demands that they need to be able to deal with effectively when they are in competition.  Mental skills are further resources each swimmer can draw upon to help manage the demands they face.

After a couple of hours at Swimming State Championships I have to leave for one of the clinics I work at as I have an afternoon booked with individual consultations.  Working one-on-one with individual athletes is another aspect of my job I really enjoy.  During clinic hours, I see individual athletes to help address their individual goals and help them enhance their performance through learning specific mental, emotional, and behavioural control strategies.  I also work with individuals on helping them improve their mood (i.e., depression, anxiety, eating disorders), deal effectively with pressure and high expectations, which are common requirements in sport, as well as helping people with their injury rehabilitation and pain management.  I finish in the clinic in the evening and head home ready for my own recovery (i.e., exercise, food, a bit of television/reading a book & sleep) before the next day of being a sport psychologist.

I hope that this brief daily log helps to answer, “What do you do as a sport psychologist?” and “Why sport psychology?”.

Allira Rogers | Psychologist

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Linking research to practice… A brief reflection by the Mental Notes team

What are the common attributes that the team at Mental Notes sees in the athletes that succeed?

We have mentioned several times the attributes and definition of mental toughness that are thrown around often in the relevant research literature.  While we acknowledge that there is still more to learn about the concept of mental toughness, it is always good to link the available research to practice and vice versa.

To refresh you,

“Mental toughness is having the natural or developed psychological edge that enables you to: Generally, cope better than your opponents with the many demands (competition, training, lifestyle) that sport places on a performer.  Specifically, be more consistent & better than your opponents in remaining determined, focused, confident, & in control under pressure” (Jones, Hanton, & Connaughton, 2002, p. 209).

Jones et al. (2007) also detailed several attributes that elite athletes, coaches and prominent sport psychologists deemed as contributing to athletes deemed ‘mentally tough’.

So, when I asked the Mental Notes team for their thoughts on the key attributes that they observe in the clients that routinely succeed in their chosen discipline, here’s what evolved… The top five attributes that rated highest amongst our team when we discussed it in a recent team pow-wow…

Given that between us we have approximately 50 years of experience working with a wide range of athletes from different sports, age groups, and performance levels, it makes intuitive sense that we have seen some reoccurring themes with those clients of ours that manage to get the most out of themselves and those that fall short.

So, I have detailed the key attributes plus why we have chosen them and how you can learn to develop these attributes through psychological skills training with any one of our fabulous team!

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WHAT?

Coping with and channeling anxiety in pressure situations.

WHY?

Anxiety is inevitable and those athletes who can understand their anxious reactions and can manage these reactions through thought and behaviour strategies under the pump are on the way to maximizing their chances of doing something special.

HOW?

You can learn thought and behaviour strategies such as changing your thoughts or breathing techniques.  In addition you can put a lot of quality planning to ensure that your training/practice sessions involve pressure and testing (like competition) to become a master of dealing with the fear response that often comes with pressure.

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WHAT?

Adapting to and coping with any change/distraction/threat under pressure.

WHY?

Life does not always go to plan, nor does sport.  Being able to be flexible and ‘roll with the punches’ is a skill that when it is a part of your arsenal enables less roller coaster-ing’ and more perspective.

HOW?

You can learn how to change your reactions to both typical and unique distractions.  Your response to any given situation is a choice and the sooner that you realize this the competitive sport world becomes a lot more enjoyable and opporutnities for optimal performance are there for the taking.

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WHAT?

Not being fazed by making mistakes and then coming back from them.

WHY?

Mistakes will always happen.  There are so many quotes and sayings regarding the importance of being able to ‘bounce-back’ that this attribute needs no lengthy explanation.  The choice of how mistakes are dealt with defines people, not just athletes.

HOW?

You can learn how to develop an optimistic explanatory style so that you become resilient.  There is enough research and practical evidence to sell the concept that you can learn how to think like an optimist in times of adversity.

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WHAT?

Being acutely aware of any inappropriate thoughts and feelings and changing them to help perform optimally.

WHY?

Self-awareness is the very first step to becoming your own manager.  If you know what works for you and you can detect when you are thinking or feeling in a way that does not work for you, then that is the start of the process.  Athletes who can then change their thoughts and feelings to what does work tops off the entire self-management process!

HOW?

You can reflect on past success or personal bests to determine what works for you.  Continue to do these aspects in your training and competition.  They become your ‘recipe for success’.  If you know these then you must also know what doesn’t work and this can be achieved through reflection.  You can then learn various strategies that can help you shift your thoughts and feelings to what we call your ‘A Game’ as soon as you recognize deviation from your recipe.

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WHAT?

In certain performances, remaining focused on processes and not solely outcomes.

WHY?

Process-focused thinking has proven itself to be successful time and time again.  Athletes who can keep their minds on the task at hand, the small steps along the way, will find it ‘easier’ to execute their motor skills and thus perform to their optimal level.

HOW?

You can learn how to set goals that are process-oriented which serve as focal points and tools while you perform.  Process goals plus falling in love with the achievement of the small steps along the way is sure to help you!

The end of a year is an opportune time to reflect on your skill set. Do you think you have these attributes? Could you learn some skills to master these attributes to become mentally tougher?

Make 2012 the year to challenge yourself to develop the skills required to be mentally tough in your chosen field of performance.Happy Holidays from the team at MNC! 

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The Game Plan

There are a number of issues that athletes have to overcome if they are going to perform at their peak consistently. Some of the most common issues include performing under pressure, building self-confidence, pushing through pain, and staying in the moment.

Something that the MNC team talks to a lot of people about is the fact that each mental skill or tool we use can be used to deal with more than one issue.

One of the great things about the mental game is that one skill can be used in different ways to deal with any number of issues, if you have a good understanding of the skill. For example, goal-setting is a very common skill and is most often related to motivation. But if you know how to set goals effectively you will know that goals are excellent for focus and confidence as well.   

Performance plans are an excellent tool to handle a number of issues that athletes in all different sports will face during competition. Having a performance plan is a simple but effective way to deal with pressure, to have confidence, and to push through the tough aspects of a competition.

Let’s look at some examples of using performance plans in different sports…

In golf, we use course plans to make sure that decision-making processes are well thought out and not simply reactions to emotion. We also use course plans in golf to stay focused on the right thing at the right time. It is very easy to get caught up on thinking about scores whilst playing golf, so being able to have a plan to come back to helps to keep golfer grounded and focused on one shot at a time.

In swimming, we use race plans to handle pressure. When swimmers spend all year training and preparing for a handful of important races there is a lot of pressure to perform with minimal second chances. It’s easy for swimmers to get caught up with thoughts of how important the race is as well as doubts about achieving their goals. Having a race plan to come back to decreases self-doubt and occupies the mind of the swimmer with a positive focus.

In triathlon, race plans are useful for both of the reasons discussed above but we have also found them useful for getting through pain and pushing the body to new levels. Triathletes find that having a plan is something concrete that they can stick to no matter what their body is telling them.  A race plan helps triathletes have something to work to and commit to when their bodies are hurting. Having an external focus (i.e., a race plan) keeps a triathlete’s thoughts away from themselves, their bodies, and the pain.

In a sport like rugby, a game plan provides a team with a single goal so that each player knows and understands their role and not as many resources are wasted compared to the team who doesn’t have a clear plan. On an individual level having a game plan helps players have a focus outside of themselves, which helps them deal with poor performance, mistakes, and missed opportunities.  

So, whatever name you give to the performance plans in your sport, you can see how important they are to include in your competitive performance. There is no elite athlete performing at their peak who doesn’t use a performance plan. Using performance plans help athletes focus on the right things at the right times, manage pressure and nerves, and handle all the little setbacks that sport throws at them.

MNC has consultants throughout South East Queensland who can work with you to help maximize your performance and reach your potential by helping you create and stick to performance plans.

Matt Ahlberg - Sport & Exercise Psychologist

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How does Emotional Intelligence assist Performance?

Higher levels of Emotional Intelligence (E.I.) have been associated with superior performance by teams in business for some time and various coaching programs have been aimed at developing skills and abilities in this area.  Whilst E.I. has been thought to have a similarly positive impact in sport, the empirical evidence to support this has been scarce.  However, an important piece of practical research has been carried out which assessed the effect of E.I. on the performance of professional cricket teams in the South African national, first class competition.  The research, carried out by David Crombie, Carl Lombard, and Tim Noakes at the University of Cape Town, found that E.I. had a significant effect on the results of teams in this competition.

It is commonly acknowledged that an athlete’s emotions play an integral part in their performance.  We often hear that an athlete or team is ‘playing on emotion’ or that on any given day, feelings such as aggression may be up or down.  However, measuring the emotion that underlies these observable behaviours or accessing them when needed by the athlete is less simple than seeing them in action.  The following quote provides an example of the impact of emotional intelligence;

“An elite professional athlete requires the effective management of stress, tolerance of frustration, regulation of mood, and exercise of emotional restraint within public view and scrutiny” (Perlini & Halverson, 2006).

So what is it that helps an athlete perform under pressure?  Clearly, some individuals display an innate ability to remain calm and think clearly, so if we can understand the specifics of these traits, we are in a better position to create them.

Whilst there are various techniques that can be used to create this ideal state of mind, these are often limited by the ability of an athlete to understand their own emotional state.  Emotional intelligence has been defined as the ability to recognise, understand and manage emotions.  This insight can become the vehicle to the calm, clear thinking that facilitates the state of ‘flow’ that is synonymous with ideal performance states or descriptions such as an athlete being ‘in form’.  The simple intention of focusing clearly on the task in the face of distractions such as self doubt, actions by opponents, or the inevitable pressure to achieve a result, becomes far from simple to execute.

One of the keys in maintaining attention and focus is the awareness and, subsequently, the ability to manage our emotions, particularly in the face of situations that normally create pressure.  Crombie and his colleagues identified the following traits of emotional intelligence as important components that are open to development:

•    Perceiving and identifying one’s own emotions and those of others.  This allows an athlete to receive accurate information about their immediate environment.

•    Facilitation of logical thoughts about these emotions.

•    Understand emotions so that both personal insight and insight into the feelings of others can be utilised within a competitive environment.

•    Managing the emotions of self and others so that such emotions can be either maximised or ignored, depending on the needs of the situation.  

The impact and relevance of E.I. varies from one sport to another and can be harnessed in different ways according to the specific stages of an athlete’s performance.  E.I. has an effect on an athletes training, pre-competition preparation, competitive context, and the post-competition recovery phase.  Pleasingly, the above E.I. skills can be developed and enhanced with the appropriate professional assistance.

A further key relevance of E.I. involves its effect on the cohesiveness of a team.  The interpersonal component of E.I. includes empathy, consideration of the needs of the group, and the ability to communicate effectively, including under pressure.  Enhanced E.I. has the potential for athletes to communicate and make decisions in a way that best suits the requirements of the team.  When this is combined with an enhanced ability to focus on the process required to perform their own skills, both the athlete and the team will be closer to reaching their potential.

Ross Chapman - Psychologist

References
Crombie, D., Lombard, C., & Noakes, T.  (2009).  Emotional intelligence scores predict team sports performance in a national cricket competition.  International Journal of Sports Science & Coaching, 4.
Perlini, A. H., & Halvorsen, T. R.  (2006).  Emotional intelligence in the national hockey league.  Canadian Journal of Behavioural Science, 38.

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Music and Sports Performance – To tune in or out?

In the world of competitive sport where athletes are at times separated only by the smallest of margins we look for strategies to enhance physical performance.  Over the last decade there has been an increased interest in the role that music can play in the performance of athletes during training and competition.  Athletes across every sporting domain will attest to the fact that listening to music during training and competition can elicit a powerful effect on mental focus and drive them to push through pain barriers and mental fatigue.

But what does the research say about this and what empirical evidence do we have to support these claims?

Below are four key ways that music can help us to bolster physical performance:

1. Dissociation
During certain types of exercise (sub maximal) music can be successful in narrowing attention and assisting us to divert our attention away from sensations of fatigue. This phenomenon is known as dissociation. Dissociation is marked by a heightened mood state in which we focus on the more positive aspects of our physical state leading to feelings of vigor and happiness.

2. Arousal Regulation
Music can assist us to manipulate arousal state. During training and competition music can be used as a stimulant, in most cases loud, upbeat music is a successful  “psych up” strategy. Softer selections are mostly used to “chill out” in order to calm anxiety and has proven to reduce stress, improve the ability to relax, and aid recovery and meditative techniques. Either way, music can influence preparation and competitive performances by improving control of arousal regulation fostering an optimal mindset.

3. Synchronization
Sports involving repetition of movement such as rowing, swimming, cycling, cross-country skiing, and running have used music to improve performance. More specifically, when these repetitive movements are sychronised with music a greater work output results. Music tempo can also ensure more prolonged effort through the regulation of movement and more efficiency in movement.

4. Acquisition of Motor Skills
There are many ways in which music assist in the acquisition of motor skills.  Clinical studies have found that exercising to music increased brain power, brain function, and verbal fluency through the positive stimulation of the nervous system. People affected by neuromuscular disorders while listening to faster tempo music will also benefit through enhancing gross motor skills like walking and facilitating the rehabilitation process. In the more competitive sporting domain theories for improved skill acquisition include the following. Music replicates forms of bodily rhythm and many aspects of human locomotion. Hence, music can transport the body through effective movement patterns; the body providing an apparent visual analogue of the sound. Second, the lyrics from well-chosen music can reinforce essential aspects of a sporting technique. For instance, in track and field, the track “Push It” (by Salt-n-Pepa) is ideal for reinforcing the idea that the shot should be put, not thrown; throwing the shot is the most common technical error. Third, music makes the learning environment more fun, increasing players’ intrinsic motivation to master key skills.

Of course it is important that you select the right music for your sport and exercise. Many athletes are already using music during training and competition but often in a very haphazard way. Your sport psychologist will be able to assist you to do this based on the type of activity, the intensity of the activity, how your music will be delivered and how to go about implementing a selection procedure to arrive at your optimal music mix.



Kassie McMahon - Psychologist AMAPS

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"I’m Here to Win"

I recently finished reading Chris McCormack’s book, “I’m here to win: A World Champion’s blueprint for peak performance”.  The title grabbed me.  I know you shouldn’t judge a book by its cover but I am glad I did on this occasion because I wasn’t disappointed.  I found this book enlightening, reflective, and awe-inspiring.  Chris is renowned in triathlon/ironman circles, but for those of you who aren’t familiar &/or aware of who Chris McCormack is, he is a 6-time Ironman World Champion!  Last year he won the Ironman Hawaii, Kona: the most grueling event that puts even the toughest and strongest individuals in the sport through their paces.  

His book provides insight into the inner workings of an elite athlete.  I want to share with you a snapshot of what I learnt from Chris.  He talks candidly about the importance of the mental game in his performance.  “At the elite level, the physical difference between athletes in any sport is microscopic.  What separates the people on the platform from the rest is what they do with their minds.”  Your mind is a tool that you can use to help you succeed.  “If there’s a magic bullet to my success, beyond any doubt it’s my ability to dominate the mental game.”  Your ability to control your inner voice, especially when you are emotionally and physically drained is important to your performance.  Think of a time when you have felt emotionally and/or physically drained.  It may have been after a long day at work dealing with difficult clients, giving a presentation to win a new project, or running 10km in your training program leading in to the Bridge to Brisbane.  How did you perform?  Did you notice unhelpful thoughts pop in to your head?  Did you notice whether your body felt like you were pushing through hummus?  We need to train your brain to make it as difficult as possible for you mind to take you that “dark, negative, defeated place”.  To help make it difficult for your brain to go down this path, Chris explains that he creates folders in his brain to control his inner voice.

“Think of your mind as a computer desktop. In it, you have folders labeled things like “Kona Lava Fields.”  Then I fill those folders with the thoughts I want to be thinking if I start to find myself in trouble in those circumstances.  If I’m running the marathon in the lava fields in Kona and I start to cramp, I can mentally click my “Lava Fields” folder and know exactly what to think to keep myself going…The file in that folder might read, ‘You’ve hydrated and have the nutrition strategy to deal with this, so don’t worry’.”

Chris recommends working out solutions to problems (hydration, heat management, nutrition, managing colleagues etc.) and putting them in one of your mental folders so when you need it (perhaps when you are feeling that pain, or worry creeps in) you can click on the folder.  This will help with confidence and focus because you prepared for it by detailing what you are going to do when this particular event/situation happened.  It is important to not only create these folders but to also use them during training!  Prepare them.  Make them the habit.  So when those negative, unhelpful thoughts creep in at the start of a race/event/presentation, you can wipe them away with your more helpful, balanced mental folders.  These folders will help with quieting any self-doubting thoughts such as “Have I done enough to prepare?”, “I haven’t trained enough”, “Do I have what it takes?” that can arise when you are under pressure.

In sport psychology we are interested in knowing the WHY behind our actions. Knowing your WHY behind what you do helps create and maintain motivation.  I often hear people ask, ‘why does Roger Federer continue to play tennis when he has done it all?’  I believe that Federer has a greater purpose to his sport.  He has his own foundation, ‘Roger Federer Foundation’ which supports education, sports, and leisure activities in places where there is little or no funding at all.  He also continues to support charities such as the ‘Humpty Dumpty Foundation’ (raising medical equipment for children’s hospitals). Chris came to the realization that he needed a new purpose (after a particular race where he thought he would feel more) larger than himself to keep him motivated and refusing to quit but to also raise awareness and funding for a cause.  He started the ‘Macca Now Foundation’ to raise money and awareness for breast cancer (the disease that took his mum’s life) and to help his daughters know about their grandmother.  Chris strongly recommends finding a purpose to what you do and it can be raising money for charity, honouring the death of a friend or relative, earning publicity for your business, keeping a promise to your children, or completing your own personal list.  Once you have identified your WHY, remind yourself of it.  Have reminders around you to keep the WHY in mind.

Again this is a snapshot of what I took away from Chris’s autobiography.  It is worth getting your hands on this book and reading it.  I believe it is a useful resource for those involved in the sport of triathlons but I also strongly recommend it to everyone as a tool for squeezing more out of life.  As Chris has said, “you are the CEO of your one-person company” so you are responsible for your own performance and setting up support networks to help you achieve your goals.  His knowledge, experiences and skills can help your own performance in sport, work, school or any other aspect of your life.

Allira Rogers
Psychologist

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