Closing the Gap: Applied Sport Psychology for High School

1. Closing the GapSection 4: Mental Factors Chapter 17: The Power of Visualization Chapter 18: The Power of Positive Attitude Chapter 19: The Power of Relaxation Chapter 20: The Power of Self Hypnosis Chapter 21: The Power of Optimal Arousal

2. Closing the GapChapter 17: The Power of Visualization Have you ever watched a movie that was a “real tear jerker?” You know the movie is not real, but, you FEEL it. Your brain produced a very real emotion. Why? Neural Programming: Your mind cannot tell the difference between a real experience or an imagined one. Visualization can aid in muscle memory acquisition as the movement is “practiced.”

3. Closing the GapChapter 17: The Power of Visualization Visualization Called imagery or mental rehearsal It is the act of using your imagination to experience an event in your mind. It can either be a past, future, or an imagined event.

4. Closing the GapChapter 17: The Power of Visualization Video Hyperlink

5. Closing the GapChapter 17: The Power of Visualization Benefits of Visualization Focus: Improves ones focus and will move you quicker toward the “Zone” Learn Complex Movements: It allows you to break down complicated skill which may be more difficult to do physically. Slow Motion: It allows you to experience your skill in slow motion or different speeds.

6. Closing the GapChapter 17: The Power of Visualization Benefits of Visualization More Practice Time: It improves performance because it is another form of practice. Improves Confidence: It improves confidence because practice makes things more familiar and increases your feeling of preparation. “Been there, done that”

9. After a successful performance (practice or event)Still fresh in memory and can provide reinforcement

10. Closing the GapChapter 17: The Power of Visualization Principles of Effective Imagery Vividness: Realistic and use other senses…feel, color, smell, hear, physical sensations Controllability: Control the visualize to include the correct execution of the skill Stop visualize short of mistake. Start again with correct skill execution Attitude: Works best when in positive state. Trust

11. Closing the GapChapter 17: The Power of Visualization Principles of Effective Imagery Previous experience: Helps because you have data to tap into. Relaxed Attention: Most effective with no mind clutter. Internal Frame of Reference Your point of view gives greatest benefit vs. watching yourself

12. Closing the GapChapter 17: The Power of Visualization Principles of Effective Imagery Controlling Time: Make your visualize sessions predominately in “real time” Get out the stop watch Physical Movement: Integrate some body movement, if possible Practice: It will get easier and less awkward Start Small: A couple minutes a day 2-3 times per week Add detail and time as you become comfortable

14. Use your deep breathing.

15. Use many of your senses (blue sky: sight, gripping the bat: touch, freshly mowed grass: smell, crowd roaring: hearing, biting a lemon: taste)Your Journal Activity this week is to implement a mental rehearsal plan that includes visualization & positive statements.

16. Closing the GapChapter 18: The Power of Positive Attitude “You have to expect good things of yourself before you can do them” Your attitude has a real impact on you perform. Keep it positive and you will consistently perform better. We generally move toward what we are thinking…. * Thinking about choking? Can you guess what happens? * Your belief will influence your behavior

17. Closing the GapChapter 18: The Power of Positive Attitude What you say to yourself makes a difference! Placebo Effect: Your mind having expectations of something to be real. Taking a “sugar pill” for a head ache. Doctors use the placebo effect to help their patients. Self Fulfilling Prophecy: is a prediction that directly or indirectly causes itself to become true, by the very terms of the prophecy itself, due to positive feedback between belief and behavior.

18. Closing the GapChapter 18: The Power of Positive Attitude Self Fulfilling Cycle: You can make it work for you…or…not No beginning point…it can start any where in the cycle.

19. Closing the GapChapter 18: The Power of Positive Attitude The Power of Words Words influence thoughts...thoughts influence emotions...emotions influence behaviors...behaviors influence attitude....attitude is everything. Hyperlink to Video

20. Closing the GapChapter 18: The Power of Positive Attitude How to Attack the Cycle of Negative Attitude Attack at Attitude Level KNOW that your beliefs are the real enemy Awareness of your attitude and expectations is important Attack at the Action Level Make conscious effort to ignore or replace negative self talk. Say “STOP” Improve focus Attack at the Experience Level Change your perception Find the good, positive Don’t dwell on negative

21. Closing the GapChapter 18: The Power of Positive Attitude Reframe Your Thinking: take another perspective “I hate bad weather. It will mess me up” “The weather is the same for everyone. It will upset my opponent, but, I am prepared to play in all conditions.” “The crowd is rowdy and in our face and it is an unfair advantage.” “All we have to do is focus on our plan and we can use the heckling as a reminder to stay calm and do our job.” “I always choke” “I have choked before, but, this is a new opportunity” “I won the game because I was lucky” “I won the game because I earned it. The harder I work, the luckier I get”

22. Closing the GapChapter 18: The Power of Positive Attitude Reframe Your Thinking: take another perspective “The teacher hates me because he is always scolding me about things in class.” “The teacher cares a lot about me and wants me to do well.” “The referee is cheating us and is really bad. He will make us lose this game.” “I may not agree with his decision, but, he is doing the best that he can. We are good enough to overcome all obstacles.” “They have a team of all stars. There is no way we can win this game.” “The best team doesn’t win the game. It is the team that plays the best that will win. Today is our day.”

23. Closing the GapChapter 18: The Power of Positive Attitude Ten Perception Stretchers A loss becomes a gain. If you do what you’ve always done, you’ll get what you’ve always gotten. The imagination is more powerful than the will. Be creative and innovate. Bodies work perfectly, it is the mind that may get in the way. Watch out for paralysis of analysis Limitations are temporary. Anyone can improve. Events have no meaning except what you give them. Getting better is more important than winning. Focusing on just the result robs you of attaining your potential You will play the way you practice. The more you expect, the more you will achieve

24. Closing the GapChapter 19: The Power of Relaxation “A calm mind gives the clearest focus just as a tranquil lake casts the clearest reflection.” ~ Ancient Chinese Proverb Hyperlink to Video

25. Closing the GapChapter 19: The Power of Relaxation Why does Relaxation Matter? It Helps Performance. Biathletes: Combines endurance cross country skiing with rifle shooting. They can lower their heart rate and calm themselves in order to sight the target. Knowing how to calm yourself at a moments notice will help you in the heat of battle and allow you to have better focus. *** Research shows poor performance results MORE from being too tense, not too relaxed.

26. Closing the GapChapter 19: The Power of Relaxation Fight or flight response: pumps adrenaline into body causing HR and breathing to go up; can increase your tension. Relaxation Response: Opposite; causes your HR and breathing to go down, thus, allowing muscles to relax. Knowing Relaxation techniques can help you to: Fall asleep quickly at night Conserve energy before competition Rejuvenate your mind and body during time off (half time/breaks) Rest while traveling in bus, van, etc. Hasten recovery from workouts/competitions Hasten recovery from injury Allow you enjoy yourself Stay relaxed during competition

27. Closing the GapChapter 19: The Power of Relaxation There are different Relaxation Techniques Find one that works for you…and use it! They will have elements of… Progressive Muscle Relaxation (PMR) Progress through body to recognize the difference between tension & relaxation. Breath Control Slow, diaphragmatic breathing will trigger a relaxation response. Imagery Creating a “resource room” or “safe place” in your imagination will give you a retreat to relax. Autogenic Practice experiencing the power of the mind in relation to the body: heaviness of limbs, warmth of limbs, slow heart rate, slower & deeper breathing, etc. Awkward at first, but, practice will make it easier and more successful.

28. Closing the GapChapter 20: The Power of Self Hypnosis Hypnosis: focused attention while in a deep, relaxed state. Some have referred to it as a guided meditation. Misunderstood due to the stage shows. There is nothing mystical or supernatural about hypnosis. American Psychological Association (APA) recognizes hypnosis as an effective tool to help people. Link to Brochure

29. Closing the GapChapter 20: The Power of Self Hypnosis Hyper link to Video

30. Closing the GapChapter 20: The Power of Self Hypnosis

31. Closing the GapChapter 20: The Power of Self Hypnosis Four Steps of Hypnosis: Fixation: requires attention and focus Small object Relaxation & Receptivity: deeper relaxation Implement Suggestions Positive self statements “I am strong and efficient.” “Waking Up”: coming out of deep relaxation (or “trance-like” state)

32. Closing the GapChapter 21: The Power of Optimal Arousal Link to Video

33. Closing the GapChapter 21: The Power of Optimal Arousal What is “Arousal” in terms of performance? It is how much you are “keyed up”, “pumped up”, excited for your activity.

34. Closing the GapChapter 21: The Power of Optimal Arousal Different Performances require different arousal levels to perform optimally. Can you name several and explain?

35. Closing the GapChapter 21: The Power of Optimal Arousal Explain this graph and how the concept relates to your performance.

36. Closing the GapChapter 21: The Power of Optimal Arousal What factors determine the optimal level of arousal? Fine Motor Movements Lower arousal, very precise skills Gross Motor Movements Higher arousal, whole body/large muscle skills Skill level of performer Higher level players have automatic skills, without thought

37. Closing the GapChapter 21: The Power of Optimal Arousal Strategies to ensure increasing Arousal level Breathing Increaser breathing rhythm and use imagery Stretch and Exercise Pre-competition workout 5-10 hours before workout To decrease anxiety and increase arousal Music or videos Watch or listening to inspirational music/videos

38. Closing the GapChapter 21: The Power of Optimal Arousal Strategies to ensure increasing Arousal level Energizing verbal cues Self talk Powerful words: “Explode” Getting energy from environment The sun, national anthem, etc Transferring energy Reframe negatives in energizing positives. “Butterflies mean I am ready!”

39. Closing the GapChapter 21: The Power of Optimal Arousal Strategies to ensure increasing Arousal level Pep talks Short and sweet Bulletin Boards Quotes, signs, reminders Energizing Imagery Mentally focus