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Formula for Success

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Want to be the best you can be? You've got to think it to win it! Contact John Ellsworth, Master Mental Game Coach and Sports Psychology Consultant. ProtexSports.com

Want to be the best you can be? You've got to think it to win it! Contact John Ellsworth, Master Mental Game Coach and Sports Psychology Consultant. ProtexSports.com

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  • 1. Formula for Success John Ellsworth, M.A. Sports Psychology Consultant www.protexsports.com
  • 2. Formula for Success – What is it? • How do you achieve success? • What gets in the way of success? • Do you demand success as part of life? • Do you demand success for your children? • Do you expect success? • What are you willing to trade for success? • Can success be harmful? • What is your formula for success? www.protexsports.com
  • 3. Formula for Success – What is it? • It’s a guide, instructional and motivational tool. Or it can do just the opposite. – It’s about a practice plan, goals and an execution strategy. – Is a natural for building confidence. • How does it affect you? – Subconscious = control center for all thought, movement & action – Control center - constantly being programmed by thoughts, words, emotions we choose to tell it. – Good input = Good output – No different than quality pre-race plan. www.protexsports.com
  • 4. Success: An Asset or Liability? • If it helps the athlete build confidence and trust = Asset. • If it takes the athlete to a place of demands, pressure, anxiety, stress, unhealthy beliefs, or the future outcomes = a Liability. • Which is it for you? Note: Have yet to work with an athlete that can honestly admit they have consistent success as a result of high personal demands or poor planning. www.protexsports.com
  • 5. Success: An Asset or Liability? • Is your success an asset or a liability? – Take a mini self - assessment right now. Close you eyes for the next 60 seconds. – Hear, see, and feel the success in your last performance. www.protexsports.com
  • 6. Mental Game Success has 4 Components 1. No Expectations for Performance 2. Set Manageable Objectives (Mini Goals) 3. Focus on the Process 4. Incorporate High Confidence & Strong Belief Statements www.protexsports.com
  • 7. Mental Game Success has 4 Components 1. No Expectations - Demands for performance - Judgments about performance - Pressure achieve an outcome - Playing for others desires - Playing for approval of others - Playing to avoid Failure Example: “I need to strike the ball perfectly today.” Example: “I can’t make any errors today or I will lose.” Example: “I must finish in the top 10 in today’s race.” www.protexsports.com
  • 8. Mental Game Success has 4 Components 2. Set Manageable Objectives (Mini Goals) - SMART - Specific & Precise - Measurable & Quantifiable - Action oriented - Realistic (with a stretch component) - Timely - reasonable timeframe - Self - determined - (Evaluate goals regularly) Example: I am confident in my ability and know I can execute on my race plan better than my competition. www.protexsports.com
  • 9. Mental Game Success has 4 ComponentsManageable Objectives / Process Goals – Keep the athlete present, & connected to execution - not results, or outcomes – Performance Objectives (Task are measurable?) » Monthly - Weekly - Daily » “I will increase my split time by 0.4 seconds in the 400 meter dash by increasing my speed in the initial 100 meters and by developing a more explosive start. » “Strive to remain inside the leaders during the first split of the race and position myself for a split time between 5:20, and 5:45”. – Mental Game Objectives (Focus oriented) » Monthly - Weekly – Daily » “I will strive to regain my confidence on the inward 2 ½ dive through the use of “centering” for relaxation, and “visualization” for mental rehearsal before each practice, while repeating my “positive self-talk statements three times”. » “Use your breathing tool to remain composed after sacrificing 2 consecutive points in a row”. www.protexsports.com
  • 10. Mental Game Success has 4 Components 3. Focus on the Process - Focus on the Present, not past, not future - Not results not statistics - Focus on the Task Relevant Cues - Selectively attend to critical elements - Focus on the Mental Cues to execute - Have a Focus Plan prepared in advance - Pre-Shot, Pre-Race, Pre-Game Routine - Have a Rescue Strategy (tools) Example: When at bat, tap the plate three times to trigger your mental cue to execute the swing. www.protexsports.com
  • 11. Mental Game Success has 4 Components 4. Incorporate High Confidence & Strong Belief Statements (Self-Talk) - Based on what has been practiced - Based on previous success - Present tense focus - Success intention Examples: • “I choose to focus on what I want, not fear what I think will happen”. • “Mistakes happen in competition. How I respond to mistakes matters most”. • “I commit to using process goals to help me focus on positive execution”. www.protexsports.com
  • 12. 7 TypesHigh Confidence & Strong Belief Statements (Positive Self-Talk) 1. Changing Bad Habits 2. Attention Control 3. Creating Affect or Mood 4. Changing Affect or Mood 5. Controlling Effort 6. Building Self-Efficacy 7. Increasing Adoption & Maintenance of Exercise Behavior www.protexsports.com
  • 13. Techniques for Controlling Self-TalkHigh Confidence & Strong Belief Statements – Refocus the mind – “mantra, or affirmations” – Been done for 100’s of years – Repeat a few positive powerful words that get the attention of your internal computer (subconscious). www.protexsports.com
  • 14. Techniques for Controlling Self-TalkHigh Confidence & Strong Belief Statements (Cues) – Great preventive strategy - keeps the mind on the positive – not allow time for the negative e to creep in. – Examples: » Power & Speed » Perfect Rhythm » Glide & Stride » Smooth Strokes » (short & positive) – Ali –“ I am the greatest”, had an incredible affect on his subconscious www.protexsports.com
  • 15. Techniques forControlling Self-Talk Conclusion / Wrap-up – Success is a process. Enjoy the journey! – The extra edge = mental strength – The mind will do what we tell it. – Homework assignment: Incorporate the Formula for Success into your training plan “The mind controls the body, and the mind is unlimited” ~ Craig Townsend www.protexsports.com