1. Focusing and Game Planning
The goal in competition is to execute the Game Plan

2. The Process of Focusing
Focus may be broad or narrow
Focusing a Pre-performance activity
Need to shift focus at various times during performances

3. Focusing strategies for different performances
Sport/ Activity
Continuous performance – Needs a GP where actions triggered by pre-arranged cues, stages or Eventualities Reviewed performance – “breaks” in action may demand a broad focus to review situation, prior to refocusing for next action. Perfected performance – athlete follows through a set focusing strategy prior to each performance
Skiing, Bobsleigh, Skating, Canoeing, Boxing, Rugby, Swimming, Rowing, Judo, Gymnastics, Football, Basketball, Speed-skating, Distance running, Cycling, Hockey
Diving, Golf, Fencing, Bowling (Cricket), Snooker, Serving (Tennis, Squash, Table Tennis, Volleyball, Badminton) , Bowls, Curling, Free kicks, Conversion/penalty (Rugby), Penalty Corner (Hockey)
Receiving serve (Tennis, Squash, Volleyball, Badminton, Table Tennis) Shooting, Archery, Batting/ receiving (Cricket, Baseball) Field Events (High Jump, Long Jump Throwing etc)

4. Developing a Focus Keep thinking in the NOW!
Keep focused on PERFORMANCE

5. Segment the Performance
Why?
To maintain motivation and concentration
To know what to do next
How?
Divide up the competition to follow the natural break points of performance

6. Game Plan for 800m Runner

7. Design your Game Plan to Match the Task
Why?
To maximise and maintain form and efficiency
How?
Make instructions as relevant and detailed as possible
Plan and practise tactics as well as alternatives in case things go wrong
Aim to keep mind as active as possible -run through different aspects of strategy and tactics in your head
Beware of over-analysing
Know what to do if you hit a “dead spot”

8. Refocusing after Distractions
When?
How?
After a mistake or error
A bad decision going against you
If distracted
Going behind or going ahead
Remove the reaction, spit it out!
Recover through regulating your breathing pattern, relaxing or centering
Review what to do next
Visualise the next action
Cue in to the event
Lock on to your trigger
Respond. Trust that your training and preparation has been geared to this moment and event

9. Use Positive Self-Talk
Why?
To keep up effort and efficiency
How?
Build up personal list of self-statements and positive self-talk
Examples:
Self-encouragement:
“This is the opportunity I’ve been waiting for”
“I know I can do it!”
Effort Control:
“Build up the pressure, push them all the way back”
“Maybe it does hurt but focus on staying with the race”
Positive Self-Talk
“Fantastic goal, now go get another!”

10. Use Mood Words: Why? How? To set the mood and character of performance
“As deceptive as a wildcat”
“A pregnant package of coiled venom”
“Served like a low flying bomber”
“The grace of a streamlined express”
How?
Use “basic” words that are directly relevant to what you have to do
“Smooth”, “Flowing”, “Sharp”, “Strong” etc

11. Plan Individual and Team Strategy for Warm-up and Competition Start:
Why?
To get yourself (and your team) off to a good start
How?
Do good physical and mental warm-up with goal of top level performance
Develop a strategy which leads through warm-up and well into the opening phases of the race itself
“I’m off to a good start and this will carry me through”

12. CHAMP C Cue words- which energise, inspire, vitalize
“pumped up”, “go for it” seize the chance”
H Here and now – stay in the present, review the controllables
“Race my race”, “Explode at the start” etc
A Ability – review your strengths
“I’m quick”, “This is my event”
M Mental imagery - picture yourself succeeding
“Visualise victory” “Picture the medal”
P Positive interpretation of arousal
“My body is ready” “I need this energy I’m prepared”

13. Develop a Strategy for Coping When Things Go Wrong
Why?
To have a fall-back plan ready for when things go wrong
How?
Spot the distraction, responses to a mistake or “dead-spot” as early as possible
Use positive self-talk to tell yourself to “Drop it!” or “Park it!”
Relax and refocus FORWARD on what you have to do next
Practise and mentally rehearse your own strategy and techniques for getting back on track
[See Refocusing after a distraction]

14. Mental Intensification
Why?
To maintain control of concentration and focus
To guard against complacency and loss of control
How?
Think faster!
Think bigger!
Think louder!

15. De-Briefing:
Why?
To learn from your performance - both individually as well as in a team
How?
Two stages
Immediately after performance - immediate emotional responses
hours later - “in-depth analysis” - mental replay/ review/ editing mental tapes

16. Post Performance Review
Forms basis of ongoing training
Demands honesty
When to do it?
How to do it:-

17. De-Brief Three things that went well ………..
Three things that still need improving …
Satisfaction with Focus [Scale of 1 – 10]
1 ……………………………………………………. 10
Things to do the same next time…………
Things that MUST change!
Keywords or phrases for next time
……………………………………………………………………