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

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

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)

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

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

Game Plan for 800m Runner

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”

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

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!”

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

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”

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”

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]

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!

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 24 - 48 hours later - “in-depth analysis” - mental replay/ review/ editing mental tapes

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

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 ……………………………………………………………………