Mental Skills Workbook

Lynn Gugliuzza

SED CE 650

December 3, 2007

Outline:

Scenario

What is Mental Skills Training?
Why it is neglected?
What are the benefits?

Goal Setting

Why use it?
Types and Definitions
SMART Principles of Goal Setting
Team Activity #1
Individual Activity #2

Self-Talk

What is Self-Talk?
What are the uses for Self-Talk?
Techniques for Controlling Self-Talk
Activity

Arousal Regulation

What is Arousal?
Techniques for Relaxation for Regulation of Arousal
On Site Relaxation Tips
Why perform Breathing Exercises for Arousal Control?
Activity

Imagery

What is Imagery?
Different Perspectives
Two Keys to Effective Imagery
When do I use Imagery?
Why use Imagery?
Activity

Team Cohesion

Definitions
Factors of Team Cohesion
How to Build a Strong, Cohesive Unit
Activity

Attention Control

What is Attention?
What is Concentration?
Types of Attentional Focus
Potential Distractions
How do I Overcome the Distractions?
Activity

Scenario

This mental skills workbook is for a Division I Women’s Soccer Team. Typically the age of the players range between 17 and 22, including first year student-athletes to seniors or fifth year student-athletes. Although, it can be applied at all ages.

What is Mental Skills Training?

Mental skills training “refers to systematic and consistent practice of mental or psychological skills for the purpose of enhancing performance, increasing enjoyment, or achieving greater sport and physical activity self satisfaction.” (Weinberg 242) It includes such skills as regulating arousal levels, focusing concentration, awareness of self-talk, using visualization, mental preparation, and goal setting.

Why is it Neglected?

Mental skills training is often times neglected for three main reasons, which include lack of knowledge, misunderstandings about mental skills, and lack of time. Both coaches and athletes do not understand how to teach or practice mental skills which is one of the reasons why applied sport psychology has been evolving rapidly. Also, most people believe psychological skills to be innate and cannot be taught to someone. And finally, coaches and athletes believe there is not enough time to practice mental skills, when in reality, it does not take much time at all if you want your players to improve. (Weinberg 243)

What are the Benefits?

There are many benefits in utilizing mental skills such as enhancing motivation, building self-efficacy, attention control, improving concentration, solving problems, preparing for competition, how to achieve goals, etc. Which mental skills(s) are most useful for you is a key component, which may take a bit of trial and error.

Through the use of mental skills, athletes have a greater chance of experiencing the state of flow in a competition. According to Csikszentmihalyi, flow is, “the state in which people are so involved in an activity that nothing else seems to matter.” (Williams 210) The nine essential elements that are included in the flow state include, balance of challenge and skills, merging of action and awareness, clear goals, unambiguous feedback, concentration on the task, a sense of self-control, loss of self-consciousness, transformation of time, and autotelic experience. (BU SED CE 650 class notes)

GOAL SETTING

Why use it?

It has been proven to influence the performance of athletes of varied age and ability levels but also been linked to positive changes in important psychological states such as anxiety, confidence and motivation. The most important result from research is that, “goal setting clearly and consistently facilitates performance.” (Williams 241)

Types and Definitions

-Goal: attaining a specific standard of proficiency on a task, usually within a specified time limit.

-Outcome goals: standards of performance that focus on the results of a contest between opponents or teams. (Winning)

-Performance goals: Focus on improvements relative to one’s own past performance (improving one’s time in a race)

-Process goals: Specify the procedures in which the performer will engage during performance (keep feet moving)

Subjective goals / vs. / Objective goals
Winning a championship / Increase # of assists in a game
Getting fit / Performing 10 sprints after practice
Trying my best / Decrease goals against average

-Subjective goals are general, non-measurable goals where as objective goals are specific, and are measurable.

SMART Principle of Goal Setting

In order to attain the optimal amount of benefits from using goal setting, following the

SMART principle will allow for objective goals.

Specific

Measurable

Adjustable

Realistic

Time sensitive

Other goal setting guidelines include setting short and long term goals, having process, performance and outcome goals, set practice and competition goals, use positive language, identify target dates for attaining goals, recording the goals to hold yourself accountable, evaluating the goals, as well as setting individual and team goals. (Williams 250)

** An important aspect to keep in mind is to initiate strategies in order to obtain the goal. Do not just Set it and Forget it!**

______Men’s/ Women’s Soccer

Spring 2008

Team Goals

Strength Goal:Target Date:

Process goal:

Conditioning Goal:Target Date:

Process goal:

Psychological Goal:Target Date:

Process goal:

Academic Goal:Target Date:

Process goal:

Futsol Goal:Target Date:

Process goal:

______Men’s / Women’s Soccer

Spring 2008

Player #______

Outcome Goal:Target Date:

Actions, what I will do…

Process Goal:

Outcome Goal:Target Date:

Actions, what I will do…

Process Goal:

Outcome Goal:Target Date:

Actions, what I will do…

Process Goal:

“I never lost the desire to work hard, set goals and achieve.”

~Michael Jordan

SELF-TALK

What is Self-Talk?

Self-Talk is the key to cognitive control. It is the frequency and content of thoughts that

vary from person to person and situation to situation. A person engages in self-talk any time they carry on an internal or vocal dialogue with themselves, such as giving yourself instructions and reinforcement, criticizing oneself, or interpreting what you are feeling or perceiving. (Williams 355)

What are Uses for Self-Talk?

oSkill Acquisition

oChanging Bad Habits

oAttention Control

oCreating or Changing Affect or Mood

oControlling Effort

oBuilding Self-Efficacy

oAdoption and Maintenance of Exercise Behavior

Techniques for Controlling Self-Talk

oThought stoppage: awareness of the unwanted thought and uses a trigger to interrupt or stop the undesirable thought. Ex) the word “stop" is used most often

oNegative to Positive: coupling any negative thought with a positive thought that either encourages you or appropriately redirects attention. Ex) if you say, “I can’t do this move” you can immediately say “I have learned other moves before, it will come with time.”

oCountering: an internal dialogue that uses facts and reasons to refute the underlying beliefs and assumptions that led to negative thinking. Ex) if you say, “That save is too hard to make” you can counter it with “I have made that plenty of times in the past, I can do this.”

oReframing: process of creating alternative frames of reference or different ways of looking at the world. Ex) if you say, “I feel nervous about the game” you can reframe the statement to “I am excited to have the opportunity to play”

(Williams Chapter 17)

Activity: You will identify what negative and positive thoughts you have during practice as well as before and during a game. You will change the negative statements into positive ones. (USA Swimming website)

Negative Thoughts Positive Thoughts

Thoughts I have in practice…

Negative Thoughts / Positive Thoughts

Thoughts I have before a game…

Negative Thoughts / Positive Thoughts

Thoughts I have during a game…

Negative Thoughts / Positive Thoughts

AROUSAL REGULATION

What is Arousal?

Arousal “consists of neural excitation on a continuum ranging from a comatose state to a

state of extreme excitement as might be manifested in a panic attack.” Arousal is a natural, ongoing state but when arousal levels get too high, this can cause conditions such as distress or state anxiety. (Williams 261)

Techniques for Relaxation for Regulation of Arousal

oBreathing: Involves taking deep, slow, complete breaths from the diaphragm.

Rhythmic breathing: inhale to a count of 4, hold for a count of 4, exhale

to a count of 4, and pause for a count of 4 before repeating.

Concentration breathing: concentrate on focusing your attention on your

breathing rhythm.

oProgressive Relaxation: a series of exercises that consist of contracting a

specific muscle group, holding the contraction for 5-7 seconds, then relaxing. Continue from one muscle group to the next.

oRelaxation Response: involves sitting in a comfortable position with your eyes

closed, in a quiet environment, relaxing all your muscles, breathing through your nose. When you breathe out, say the word calm.

On Site Relaxation Tips (Weinberg 278)

oHave fun-enjoy the situation you are involved with

oSmile when you feel tension coming on

oSet up stressful situations in Practice

oSlow Down, Take your time

oStay Focused on the Present

oCome Prepared with a good game plan

Why perform Breathing Exercises for Arousal Control?

By controlling your breathing, a person’s overall balance, power and coordination will

improve. (USA swimming website)

Activity: You will perform a 5-minute rhythmic breathing exercise. Once you feel comfortable after a few sessions, you will try to perform it for 10 minutes. Utilizing this relaxation technique during an injury time out, or a break in the action will help refocus your attention.

Rhythmic Breathing Exercise

Lie down with your eyes closed and lights turned off.

Begin to inhale for a count of four

Remind yourself to practice breath control by taking a deep, complete, breath, and imagine that the lungs are divided into three levels. Focus on filling the lower level of the lungs with air, first by pushing the diaphragm down and forcing the abdomen out. Then fill the middle portion of lungs by expanding the chest cavity and raising the rib cage. Finally, fill the upper level of the lungs by raising the chest and shoulders slightly.

Hold for a count of four

Exhale for a count of four

Remind yourself to exhale slowly by pulling the abdomen in and lowering the shoulders and chest.

Pause for a count of four and repeat.

Try this first with your sport psychology consultant (or coach) leading you, then practice using this worksheet/ guide on your own time.

*With increased focus on the inhalation and exhalation of the diaphragm, the greater the sense of relaxation, centeredness, and stability. You will also be less distracted during a match such as by a spectator or an opponent. (Weinberg 267)

IMAGERY

What is Imagery?

Imagery can be defined as using all the senses (visual, kinesthetic, auditory, tactile,

olfactory) to re-create or create an experience in the mind. (Williams 307) All senses should be used, especially the kinesthetic sense because it is particularly important due to the fact that it involves the sensation of bodily position or movement that arises from the stimulation of sensory nerve endings in muscles, joints, and tendons. (Weinberg 285)

Different Perspectives

oInternal Perspective: visualizing the execution of a skill from your own eyes.

oExternal Perspective: visualizing yourself from the perspective of an outside

observer.

Two Keys to Effective Imagery

oVividness: how clearly you can see an image & how detailed the image appears in

your mind.

oControllability: your ability to imagine exactly what you intend to imagine and

the ability to manipulate aspects of the images you wish to change. (Williams 309)

When do I use Imagery?

oBefore, during, and after practice

oOn your own time

oBefore, during, and after games

oFor injury rehabilitation

Why use Imagery?

oImprove concentration

oEnhance motivation

oBuild confidence

oControl emotional responses

oAcquire, practice, and correct sport skills

oAcquire and practice strategy

oPrepare for competition

oCope with pain and adversity

oSolve problems

oMental Preparation

(Williams) (Weinberg)

Activity: Introduction to Using Imagery

Introduction to Imagery Exercise

Write down a few simple tasks that you would like to utilize imagery with pertaining to your position. This should be one that you can master without any difficulty. This will give you the confidence that you know the skills well enough that it does not take much effort to mentally imagine yourself performing perfectly.

Find a quiet place, somewhere free from distractions. You may want to lie down to relax the muscles in your body.

Close your eyes and focus on taking deep breaths. You want to feel calmness over your body, where you feel totally in control and aware of your surrounding.

At this point, picture yourself performing one of those easy tasks that your position requires, one that you can master without any difficulty. Focus on controllability and vividness in order to gain the most benefits from the exercise.

Be sure to see yourself, whether it is through your own eyes or as an observer’s eyes, but also see your surroundings, listen to any sounds, feel yourself performing the exercise.

After several simple tasks, slowly open your eyes, get up, and continue with your day.

** Next session, attempt to imagine yourself performing a more difficult task, maybe with a defender marking you. Then switch the setting into a competition and focus on continuing to use all of the senses. As you continue to use imagery, you will feel more comfortable with the technique. Also, the amount of time that you can utilize imagery for a period of time will increase.

TEAM COHESION

Definitions (Weinberg 177)

oCohesion: the total field of forces, which act on members to remain in the group.

oTask Cohesion: degree to which members of a group work together to achieve common goals.

oSocial Cohesion: degree to which members of a team like each other and enjoy one another’s company.

Factors of Team Cohesion

oEnvironmental factors: individuals who are physically close to each other, have a

greater tendency to bond together. The more distinctive a group is the more unity that is present.

oPersonal factors: The higher the satisfaction for individuals, the more cohesive

the team. Athletes who perceived their teams to be higher in task cohesion seemed to experience less cognitive anxiety. The less social loafing that occurs and the higher the similarity of the group members, the higher cohesiveness that exists. (Williams 161)

oLeadership factors: Clear, consistent, unambiguous communication from coaches

and captains regarding team goals, team tasks and team members’ roles significantly increases cohesion. Also, compatibility between the leader and group members is important to enhance cohesion.

oTeam factors: Group task, desire for group success, group orientation, group

productivity norm, team ability and team stability are all important factors for team cohesion. (Weinberg 178)

How to Build a Strong, Cohesive Unit (Weinberg 196)

oGet to know members of the group

oHelp Group members whenever possible

oGive group members positive reinforcement

oBe responsible

oCommunicate Honestly and Openly with the Coach or Leader

oResolve conflict immediately

oGive 100% effort at all times

Activity: Why does each member of the team play?

Why do you play??

Each team member is to think of why they play soccer. What keeps them motivated everyday? Who or what do they play for? What internally or externally motivates them? From this, bring one item in that represents this person, or idea. Each team member will be told several days in advance to be prepared for the team activity. Plenty of thought should be put into the preparation.

When it is time for the activity to take place, have the team sit in a circle on the ground or in chairs, coaches can be included.

The team will begin to go around one by one explaining why they play soccer. Stating what drives them to play at such a high level, where do they get their passion?

Members will volunteer to go next if going in a circle is too much pressure.

**This activity shows teammates why they are all there. They may all play for different reasons, the coaches may coach for different reasons, but they are all heading toward a common goal. It points out that individuals can have their differences, but can still come together and rely upon their teammates. It also will display why people have that motivation and heart for the game of soccer. Fair warning…this tends to get emotional!!