Stress and Athletic Performance Stress and Athletic Performance ArticleArticle

1.1. What 3 areas of cognition are What 3 areas of cognition are affected by stress?affected by stress?

2.2. What is the difference between What is the difference between internal internal andand external attention? external attention?

3.3. List List andand explain 2 ways the brain explain 2 ways the brain is like a computer.is like a computer.

4.4. List 3 physical effects of stress.List 3 physical effects of stress.

5.5. Write about a personal experience Write about a personal experience when stress affected your when stress affected your performance (relate the article to performance (relate the article to yourself).yourself).

PLAYING IN THE PLAYING IN THE PRESENTPRESENT

Step 1: Self-Control.Step 1: Self-Control.

Step 2: Plan Your Step 2: Plan Your Performance.Performance.

Step 3: TrustStep 3: Trust

2) PLAN YOUR 2) PLAN YOUR PERFORMANCEPERFORMANCE Two basic requirements for a good Two basic requirements for a good

plan (having a mission for what plan (having a mission for what you want to accomplish):you want to accomplish):

1) Make it simple.1) Make it simple.

2) Make it clear.2) Make it clear.

Example: Plan for a pitcher might Example: Plan for a pitcher might be “fastball low and away” or be “fastball low and away” or “curveball in the dirt.”“curveball in the dirt.”

Commit To The PlanCommit To The Plan

Commit to the plan you decide on!Commit to the plan you decide on!

Example: Pitcher can’t be in the Example: Pitcher can’t be in the middle of his wind up and wonder middle of his wind up and wonder if he is throwing the “right” pitch.if he is throwing the “right” pitch.

OR…the batter can’t try to pull the OR…the batter can’t try to pull the pitch if his approach was to hit the pitch if his approach was to hit the ball middle-to-away.ball middle-to-away.

VISUALIZE THE PLANVISUALIZE THE PLAN

Rehearse the plan in your head by Rehearse the plan in your head by using visualization.using visualization.

Practicing visualization helps with Practicing visualization helps with concentration skills (avoid concentration skills (avoid distractions)…kids today don’t do this distractions)…kids today don’t do this well.well.

A distraction is blocked out indirectly A distraction is blocked out indirectly by focusing so intently on something by focusing so intently on something else so that the distraction is pushed else so that the distraction is pushed out of your awareness.out of your awareness.

HOW?HOW?

How do you block out the fact How do you block out the fact that you are 0-for-your-last-8 that you are 0-for-your-last-8 at bats? Or missed your last 5 at bats? Or missed your last 5 free throws?free throws?

Most coaches tell you “forget Most coaches tell you “forget about it” or “block it out” but about it” or “block it out” but don’t instruct you how.don’t instruct you how.

They may as well tell you to go They may as well tell you to go pole vault.pole vault.

3) TRUST3) TRUST

The goal of the mental game is The goal of the mental game is to get confidence.to get confidence.

When you are confident, you When you are confident, you trust yourself and let yourself trust yourself and let yourself perform (automatic pilot).perform (automatic pilot).

HOW?HOW?

SHIFTING FROM SHIFTING FROM THINKING TO THINKING TO TRUSTINGTRUSTING1)1) BreathBreath

2)2) Visualization: See It, Do It.Visualization: See It, Do It.

3)3) Cue WordsCue Words

4)4) Performance Related Performance Related TriggersTriggers

*later instruction *later instruction

CUE WORDSCUE WORDS When to use them? When you find When to use them? When you find

yourself thinking too much yourself thinking too much (chatter in your head).(chatter in your head).

Your present “theme.”Your present “theme.” Instead of having random Instead of having random

thoughts, choose one word or a thoughts, choose one word or a short phrase that directs your short phrase that directs your focus and instructs your actions focus and instructs your actions (“Clear the mechanism”). (“Clear the mechanism”).

http://www.youtube.com/watch?http://www.youtube.com/watch?v=ykV1z7NPr60 (For Love of the v=ykV1z7NPr60 (For Love of the Game)Game)

For Love OF The GameFor Love OF The Game

EXAMPLES OF CUE EXAMPLES OF CUE WORDSWORDS Hit the ball up the middle.Hit the ball up the middle. Quick handsQuick hands Read my keys.Read my keys. Bend my knees and follow Bend my knees and follow

through.through. Relax.Relax. Back to work!Back to work!

SELF-TALKSELF-TALK Whatever dominates my thoughts is what I Whatever dominates my thoughts is what I

move towards (focus on the task). move towards (focus on the task). You bring You bring about what you think about!!!!about what you think about!!!!

http://www.youtube.com/watch?v=BnItwV7PlaY http://www.youtube.com/watch?v=BnItwV7PlaY (Facing the Giants) (Facing the Giants)

3 Rules of self-talk:3 Rules of self-talk:

1)1) Statements need to be positive and Statements need to be positive and encouraging. (Must focus on what you want to encouraging. (Must focus on what you want to happen)happen)

2)2) Say what you want to do, not what you don’t Say what you want to do, not what you don’t want to do. The mind doesn’t understand want to do. The mind doesn’t understand contractions (don’t, won’t, can’t, etc)contractions (don’t, won’t, can’t, etc)

• If you don’t like the program you are watching, If you don’t like the program you are watching, switch the channel (Mind Gym)switch the channel (Mind Gym)

3)3) Statements must be honest. Statements must be honest.

Facing The GiantsFacing The Giants

Self-EsteemSelf-Esteem Self-Esteem=The value we put on ourselves.Self-Esteem=The value we put on ourselves. Great things occur when people feel good Great things occur when people feel good

about themselves.about themselves. High Self-EsteemHigh Self-Esteem=push themselves, set long-=push themselves, set long-

term goals, have dreams that everyone term goals, have dreams that everyone expects them to fulfill, risk takers, confident, expects them to fulfill, risk takers, confident, shoulders the blame when team fails and shoulders the blame when team fails and ACHIEVERS.ACHIEVERS.

Low Self-EsteemLow Self-Esteem=unfocused and easily =unfocused and easily frustrated, underachievers, lack of discipline, frustrated, underachievers, lack of discipline, poor organizational skills, inability to finish poor organizational skills, inability to finish things, sensitive to criticism, negative, blames things, sensitive to criticism, negative, blames others for failures, and CONDITIONED TO FAIL.others for failures, and CONDITIONED TO FAIL.

How to Raise Self-How to Raise Self-Esteem?Esteem?

1.1. Honest evaluation of the person in the Honest evaluation of the person in the mirror: YOU CAN’T FOOL THE MAN IN mirror: YOU CAN’T FOOL THE MAN IN THE MIRROR.THE MIRROR.

He knows exactly how hard you work, He knows exactly how hard you work, how organized you are, how good your how organized you are, how good your plan of attack is, etc. plan of attack is, etc.

Self-Esteem is tied to being honest Self-Esteem is tied to being honest with yourself and whether you with yourself and whether you DESERVE VICTORY.DESERVE VICTORY.

How to Raise Self-How to Raise Self-Esteem?Esteem?

2.2. Establish a solid work ethic.Establish a solid work ethic.

3. Create a sound plan of attack 3. Create a sound plan of attack andand put it in put it in motion.motion.

•You will believe you deserve victory You will believe you deserve victory ONLYONLY after after you have established a solid work ethic!you have established a solid work ethic!

•Many people believe that simply saying an Many people believe that simply saying an affirmation over and over will make it a reality. affirmation over and over will make it a reality. But repeating “I will be in the best physical But repeating “I will be in the best physical shape of my life by August” five times a day shape of my life by August” five times a day isn’t going to make it happen.isn’t going to make it happen.

3x5 Card3x5 CardSide 1: List your Side 1: List your personalpersonal keys to keys to success.success.

*What specifically do you do to *What specifically do you do to deserve success?deserve success?

Side 2: List your Side 2: List your performanceperformance keys keys to success.to success.

*What are you doing when you’re *What are you doing when you’re really on your game? How do you really on your game? How do you do that? do that?

2 ASSIGNMENTS2 ASSIGNMENTS Write 5-10 positive affirmations for each of the Write 5-10 positive affirmations for each of the

four areas of your personal life: four areas of your personal life: Athletics, Athletics, Academics, Personal and 1 other category of your Academics, Personal and 1 other category of your choice. choice.

The positive affirmations should include a The positive affirmations should include a description of who you are description of who you are ANDAND what you want to what you want to accomplish in each area.accomplish in each area.

Tips: Be honest, use positive words and 100% Tips: Be honest, use positive words and 100% words.words.

*My Positive Affirmations Document**My Positive Affirmations Document*

2) Record in a notebook all negative self-talk that 2) Record in a notebook all negative self-talk that you engage in. (1 week)you engage in. (1 week)

DUE: Monday 2/9 (A Day) and TUESDAY 2/10 (B Day) DUE: Monday 2/9 (A Day) and TUESDAY 2/10 (B Day)

Example of Positive AffirmationsExample of Positive Affirmations

ATHLETICSATHLETICS1.1. I have been a Defensive Coordinator for 12 years and I do a I have been a Defensive Coordinator for 12 years and I do a great job.great job.

2. I out work my opponent 2. I out work my opponent everyevery week. week.

3. I am 3. I am alwaysalways well prepared and will invest whatever time is well prepared and will invest whatever time is necessary to have my team properly prepared to play every week.necessary to have my team properly prepared to play every week.

4. No matter how tired I am , I will 4. No matter how tired I am , I will alwaysalways be positive and coach be positive and coach with energy, excitement, and passion.with energy, excitement, and passion.

5. I will 5. I will alwaysalways learn all I can about football and improve at my job. learn all I can about football and improve at my job.

6. My defense will 6. My defense will ALWAYS ALWAYS compete by playing fast and nasty on compete by playing fast and nasty on EVERYEVERY play against play against EVERYEVERY opponent. opponent.

7. 7. EveryEvery year my defense be in the top 5 of the state statistically. year my defense be in the top 5 of the state statistically.

8. I will do whatever it takes for us to accomplish our game goals 8. I will do whatever it takes for us to accomplish our game goals everyevery week. week.

9. I will study film 9. I will study film everyevery night and seek to find an advantage on my night and seek to find an advantage on my opponent.opponent.

10. We will strive to be the region and state champs 10. We will strive to be the region and state champs everyevery year by year by playing great defense.playing great defense.