1 Mind Games: The Use of Psychological Strategies in Sport Crystal A. Johnson M.A. Jenelle N. Gilbert, Ph.D. California State University, Fresno

2 What contributes to athletic performance? Sport-specific physical training Sport-specific physical training Strength training Strength training Proper nutrition Proper nutrition Adequate rest Adequate rest Correct mechanics Correct mechanics Sport-specific knowledge (e.g., tactics) Sport-specific knowledge (e.g., tactics) Something is missing – what about the ability of Your MIND??

3 Purpose of Presentation 1. Create an awareness about: a) Current level and use of psychological (mental) skills b) Strategies that can be used to further develop psychological (mental) skills

4 Figure 1. Psychological UNIFORM Rubric Skills Skill Ability Excellent Good Average Fair Poor Excellent Good Average Fair Poor Use Goal Setting  Short-term & long-term goals No Mistakes, Only Learning Opportunities  Pull out lessons Imagery  Internal & external Full Focus  Commitment to be in the moment Overtly Positive  Self-talk Relaxation  Stress control strategies Make Routines  Practice & competition

5 Utilize Goal Setting Three-phase plan: Three-phase plan: 1. Planning phase Short-term goals & Long-term goals Short-term goals & Long-term goals 2. Meeting phase Measurable & time specific Measurable & time specific 3. Follow-up phase Reflection & discussion Reflection & discussion

6 No Mistakes Attitude Pull out the lessons Pull out the lessons 1. View as an opportunity 2. Learn from the experience Repetitive errors reduced Repetitive errors reduced Chances for success improved Chances for success improved

7 Imagery Internal Internal Within and behind own eyes Within and behind own eyes External External Outside watching from a distance Outside watching from a distance Exercises: Exercises: 1. View on tape & imagine 2. ‘Chalk talk’ 3. Nightly routine

8 Full Focus Commitment to be in the moment Commitment to be in the moment Warm-up routine ‘Mental time outs’ Cue words General Sport-specific

9 Overtly Positive Self-talk Self-talk Self-efficacy Skill acquisition Task-specific Task-specific Increase mood or arousal Increase mood or arousal 3x5 index cards Equipment

10 Relaxation Stress control strategies Stress control strategies Recognize situations 1. Relaxing-thoughts Muscle groups Breath in & out-6 secs. 2. Cue words (relax, loose) 3. Stress buffer

11 Make Routines Practice & Competition Practice & Competition Pre-event routines Pre-event routines Elements mental & physical control Elements mental & physical control 1. Listen to music 2. Repeating positive self-talk 3. Imagery skills “See” Do what work’s best for YOU! Do what work’s best for YOU!

12 The UNIFORM is designed to be implemented to assist the athlete in your daily mental preparation to achieve consistency in your performances