Mental Skills Training for Sport

What is mental skills training?

Mental skills training addresses the mental, emotional, social and meta-cognitive (reflection,

discussion) factors that influence performance in sport, exercise, and physical activity. There are a

numerous strategies that individuals can learn that can help them improve their performance and

their personal development in sport and in life overall.

The goals of mental skills training are:

1. To prepare individuals to consistently perform at their optimal level for that day and for that

context.

2. To assist individuals in refining their mental strategies and in overcoming obstacles that may be

preventing them from reaching their optimal level.

3. To help individuals deal with the pressures and unexpected events that may arise during training

or competition.

4. To encourage reflection and awareness regarding performance and personal improvements

5. To improve the sport experience overall.

How do you train mentally?

Every individual possesses the ability to be mentally strong and perform consistently, even under

the most adverse conditions. Surgeons, astronauts and elite athletes are some examples of top level

performers who maximize their ability through mental skills training. The first step is to understand

the basic mental gifts that contribute to high level performances.

Step 1

Every individual possesses mental gifts that contribute to optimal focus. The more the gifts are

used, the more they give back and contribute to performance consistency.

Athlete

Social

Mental Emotional

Meta-

Cognitive

Gifts for Focus

G Goals – goals give individuals something to work toward. If they are used properly, they

give direction, motivation and focus.

I Imagery – imagery helps individuals learn new skills, and refine and prepare for

competition situations. Positive images also help develop confidence and belief.

F Feelings – feelings and emotions are a big part of sport. Individuals can learn how to make

their feelings work for them as opposed to against them.

T Thoughts – the things individuals say to themselves can help them focus or can distract

them and make them lose focus.

S Support – Everyday actions can be taken that challenge specific mental skills. These actions

contribute to a more focused performer. Performance can also be supported by planning and

preparing properly leading up to and during the competition.

Step 2

The next step is to use the mental gifts regularly. The gifts will then give back to the performers by

creating the right environment for them to perform at their best and to FOCUS optimally. Once

individuals have learned the strategies, the goal now becomes encouraging a more reflective and

self-directed performer. Individuals will need to begin to record and monitor their performances and

to learn from their experiences. They will need to refine and adjust their skills as necessary in order

to find the right recipe to obtain consistent performances.

R Reflect. Time needs to be taken to think about performances that are both good and bad.

What, why, how are questions individuals can ask themselves as they reflect on their

experience.

E Evaluate. Individuals should examine objectively what they can adjust or change to make

the performance better. The goal is not judgment but evaluation. Individuals are trying to

step back and evaluate themselves realistically.

F Feedback. Individuals should seek feedback about their performances from coaches,

teammates and others knowledgeable in their sport. They can also watch videos of

themselves to gain valuable insight.

I Inconsistencies. Individuals should expect them. There will be new challenges every

performance. Individuals are working on making their performances more consistent by

understanding and preparing for the unexpected.

N New ideas. Individuals should be open to new ways of approaching something. Sometimes

the smallest adjustments can help their performance.

E Endure. It takes a long time to make a great performer and a tremendous commitment.

10,000 hours to be exact. That is three hours a day of deliberate practice for 10 years.

Individuals need to pace themselves, set realistic goals, and persevere.

Step 3

The final step is learning to be able to utilize the mental gifts in all different circumstances. E.g.,

training camps, international competitions, selections or trials, injuries, conflict situations. These

mental gifts apply to more than just sport performance. They are life skills. There is a lot more to

being a top level performer than just what happens at the competition.

If individuals use their gifts they can be FOCUSED and ready for anything:

F Focused in the present and on the task at hand

O Optimistic about actions and the future

C Confident in abilities, skills and preparation

U Unwavering in mental and physical state

S Smart. Make good choices and learn from each experience.

E Energized optimally

D Director of own performance

*Find a way to challenge mental skills everyday!!