unc athletics mental performance & life skills training program

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UNC ATHLETICS MENTAL PERFORMANCE & LIFE SKILLS TRAINING PROGRAM Brett Manning Lyndsie Coleman, M.S.

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UNC ATHLETICS MENTAL PERFORMANCE & LIFE SKILLS TRAINING PROGRAM. Brett Manning Lyndsie Coleman, M.S. 15 Seconds of Focus. Session 3. Mental Performance Skills: Focus Enhancement Power of Routines Life Skills: Relaxation Identity Control. Focus Enhancement. - PowerPoint PPT Presentation

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Page 1: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

UNC ATHLETICSMENTAL PERFORMANCE

& LIFE SKILLS TRAINING PROGRAM

Brett Manning

Lyndsie Coleman, M.S.

Page 2: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

15 Seconds of Focus

Page 3: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Session 3Mental Performance Skills:

• Focus Enhancement

• Power of Routines

Life Skills:

• Relaxation

• Identity Control

Page 4: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Focus EnhancementGoal: Create clear lines of communication in your mind

Page 5: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

What does being focused actually mean?

• In the present moment

- Not thinking about the future or the past

- “Be Here, Now”

• High awareness…

- Of the game/competition

- Of your own emotions

- Of small details

- Of competitor’s and teammates’ movement

Focus Enhancement

Page 6: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Ways to raise your focus level:

• Become in tune with your breath

• Determine the exact task at hand (simplify the process)

• Integrate all of your senses

- Pay more attention to sounds, touch, smells, seeing

small details

• Train your mind to have a high level of focus outside of

sport

Focus Enhancement

PROCESSFOCUS details

Page 7: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Focus EnhancementWhat things can hinder your focus level?

• Fans

• Teammates/Competitor’s play

• Coach

• Officials

• General Life

• Pain

• Failure

• Success

• Level of tiredness

Page 8: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Focus EnhancementFocus Breaks

• Cannot focus 100% of the time

• Develop a “Focus Tool” to help you get into high focus mode

• Examples:

• Que word(s)- “Be Here Now”; “Go Time”

• Circle of focus

• Quirks- Clap hands, etc,

Page 9: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Focus Enhancement4 Questions From the Athletic Coping Skills Inventory (ACSI)

(Smith et al., 1994).Scale: 0- Almost Never 1- Sometimes 2- Often 3- Almost Always

1. I handle unexpected situations in my sport very well.

2. When I am playing sports, I can focus my attention and

block out distractions.

3. It is easy for me to keep distracting thoughts form

interfering with something I am watching or listening to.

4. It is easy for me to direct my attention and focus on a

single object or person.

Page 10: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Focus EnhancementApplication Activity:

100 Numbers

Page 11: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Focus Enhancement

• Simple

• Clear

• Task at Hand

• Aware of surroundings

• Able to Predict

• In Control

• Attention to detail

Page 12: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Routines

Page 13: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

RoutinesWhy are routines important?

• Improve consistency

• Increase comfort

• Ease anxiety

Types:

• Daily

• Pre-Practice/Competition

• Pre-Shot/Pitch/Serve, etc.

• Post-Shot/Pitch/Serve, etc.

• Post-Practice/Competition

Page 16: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

RoutinesApplication Activity

Partner up and discuss your physical & mental routines:

• Pre-game/competition

• Pre-shot/pitch/serve

• Post-shot/pitch/serve

• Post-game/competition

Page 17: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

RelaxationWays to relax yourself:

• Slow, deliberate breath focus (meditation)

• Body scanning

• Progressive muscle relaxation

• Stretching/Yoga

• Exercise

• Listen to soothing music

Page 18: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

RelaxationBenefits of relaxation techniques:

• Increased chance of playing in flow

• Slows heart rate and blood pressure

• Lowers stress/anxiety level

• Increases present moment focus (clarity of mind)

• Increases blood flow to major muscle groups

• Reduces anger/frustration

• Sleep: Easier to fall asleep and stay asleep

• Increases grey matter in brain and improves overall brain

performance

Page 19: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Relaxation

When to use it?

How to practice it?

How do you relax?

Page 20: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

RelaxationApplication Relaxation Activity

Page 21: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Identity ControlWho are you?

• Private Identity- How we see ourselves

• Public Identity- How we think others see us

• Identity Foreclosure- I’m only an athlete!

• Multi-Dimensional Self- I’m a lot of different things!

Page 22: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Identity ControlProblems associated with identity foreclosure:

• Over-commitment

• Over training (can lead to physical exhaustion, burnout and

anxiety when not training)

• Use of performance-enhancing drugs

• Social isolation

• Post-injury depression

• Post-athletic career transition identity crisis/depression

Page 23: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Identity ControlApplication Exercise:

Defining your multi-dimensional self.

1. List all parts of your life (including sport) that you engage in on

a yearly basis.

2. Rate the different parts of your life on importance to you 1-10

1= Little Importance 10= Extremely High Importance

3. Write down: “I know that I am not an athlete only and that my

performance as an athlete doesn’t define me as a person. It is

only a reflection of part of my life.”

4. Partner share

Page 24: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Date: Tuesday, December 3 (2 Weeks From Today)

Mental Performance Skills:

• Dealing With Anxiety & Pressure

• Peak performances

Life Skills:

• Time Management (revisited)

Next Session

Page 25: UNC ATHLETICS MENTAL PERFORMANCE  & LIFE SKILLS  TRAINING PROGRAM

Stay ConnectedResources to Keep Learning About The Mental Game:

• Website: www.unc-mental-training.weebly.com

• Facebook Page

• Twitter

• Mass Texts

• Email: [email protected]

• 1:1 Consultation

Questions?