Mental Skills in Sport Hugh Russell

How does your mind work?

You filter out lots of information I N F O R M A T I O N You experience picturessoundsfeelings You talk to yourself You experience picturessoundsfeelings You talk to yourself Emotional State Emotional State PHYSIOLOGY PERFORMANCE

It is better coaches give 2 or 3 pieces of information rather than 10 pieces, no matter how valid.

Unconscious Mind Conscious Mind How to talk to the unconscious mind so that it listens

Words for the unconscious mind  Try  But  And  Don’t  If  When  Yet

Try Statement A “I will try to improve my delivery” Statement B “I will deliver the bowl smoothly and slowly”

Banish the word “try” from your vocabulary unless you actually want someone not to succeed

But, and Statement A “You played well today “but” your concentration faded a little near the end” Statement B “You played well today and you need to maintain your concentration to the end” Statement C “ “Yes we did not play well, but given the preparation…”

Use words like “but”, “however” only when you want to negate or minimise what has been said. Use “and” when you want to add to or agree with what has been said

Don’t Statement A “Don’t hit it right. Don’t be short” Statement B “The line is, I need your bowl here ” Statement c “Don’t listen to what your critics are saying” Statement D “Ignore your critics. Remember how you played last week”

If, When, Yet “If we can win…” “When we go there we can win…” Use “if” when you want to imply doubt and use “when” when you want to imply certainty. “I can’t play the backhand….Yet” Use “yet” to alter the time frame for someone.

Mindsets Be clear on what you want (outcome focused) do not be problem focused Have a “cause” mindset. Blaming external influences is counter productive

Pattern Interrupt: use the conscious mind to interrupt negative, looping thought patterns 1. Identify a “pattern interrupt” word or phrase as a stop signal. 2. You could ask yourself “How much am I enjoying this? Give yourself a score then consciously put your attention on enjoying it more. 3. Remember the conscious mind is the creator the unconscious mind is the follower

Misconception that Practice makes Perfect – Practice makes Permanent. Only Perfect Practice makes Perfect, and that can always happen in the mind.

Building Mental pictures of success  Dissociated pictures: Looking at yourself as if in a movie  Associated pictures: seeing out your eyes

How do you use a “trigger” to anchor confidence?

If you are anchoring an emotional state. You must get into the same state you want the coachee to be in.

How do you set your Emotional thermostat? Understanding your emotional map

If you are dealing with someone who always disagrees with you say “ I don’t know if you will be able to do this..” It fries their brain

Russell Associates Essential Mental Skills in Sport Build a focussed mindset by visualising what you want. Remember the unconscious mind cannot process a negative thought. Develop mental rehearsal routines, see, hear and feel what you want. Use associated & dissociated pictures Develop positive inner dialogues use a pattern interrupt if needed. Boost confidence by anchoring. Get into a positive emotional state by understanding your emotional landscape Hugh Russell