MENTAL PLANS

QUESTIONS OF INTEREST What are mental plans? What are the benefits of mental plans? What are the different types of mental plans?

What are “mental plans”?

 Systematic mental strategies to help athletes perform their best by attaining, maintaining, and regaining a Flow Mindset. MENTAL PLANS

What are the benefits of mental plans?

Create a Flow mindset Enhance performance quality Increase performance consistency Promote mental toughness to deal with adversity BENEFITS OF MENTAL PLANS

What is a Flow Mindset?

Unshakably confident Totally focused on key performance cues Optimally aroused or “psyched up” Motivated to push limits Poised with positive mental attitude Performing automatically THE FLOW MINDSET

 Put mind on automatic pilot  DON’T THINK!... JUST REACT!  Play In-The-Moment. ULTIMATE IMPACT OF FLOW MINDSET

Why do we want a Flow Mindset?

Does a Flow Mindset always result in a Flow experience?

What are the different types of mental plans?

Mental Preparation Plans Mental Performance Plans Mental Recovery Plans TYPES OF MENTAL PLANS

Optimal Performance Mental Preparation Plans Attain Flow mindsetAttain Flow mindset Mental Performance Plans Maintain Flow mindsetMaintain Flow mindset Mental Recovery Plans Regain Flow mindsetRegain Flow mindset

 One plan for practice  One plan for competition  Make practice more like competition  Make competition more like practice PRIMARY MENTAL PLAN STRATEGY

MENTAL PREPARATION PLANS

CREATE Flow Mindset Optimal Performance PURPOSE OF MENTAL PREPARATION PLANS

MENTAL PREPARATION PLANS

MENTAL PERFORMANCE PLANS

MAINTAIN Flow Mindset Optimal Performance PURPOSE OF MENTAL PERFORMANCE PLANS

Standard plans Goals under “perfect” conditions Action plans Backup plans Obstacles and roadblocks Action plans PERFORMANCE PLAN ALTERNATIVES

Competitive plans or routines Pre-performance or between- performance routines Interactive sports 3 TYPES OF MENTAL PERFORMANCE PLANS

 Chunk 1500-meter race into 3-7 meaningful parts (e.g., start, first 400 meters, middle part of race, & last 400 meters)  Develop goals and action plans for achieving them during each race segment  Identify cue words that trigger correct focus during each race segment (e.g., race start-- “explode & push,” “let it flow!”) STANDARD COMPETITIVE PLAN FOR 1500 METER RUNNER

400 METERS RACE PLAN

 Create consistent, high-level performance  Used for repetitive, self-paced tasks.  Promote FM  Focus, confidence, and trust (automaticity!) so performance becomes better and more consistent. PURPOSE OF PRE-PERFORMANCE ROUTINES

 Energy management  Remove unwanted tension  Adjust your arousal to its optimal level  Confidence Cue  Thought Cue  Positive, stress-free, productive mental attitude  Feelings Cue  Imagery to experience successful performance  Execute skills automatically COMPONENTS OF PRE-PERFORMANCE ROUTINE

1.Relax your arms and legs by taking several deep knee bends while clinching fists and shaking them out and set feet square to the free throw line. 2.Bounce the ball 3 times using the inflation hole as a focus cue while bouncing the ball deliberately. 3.Put your thumb in the channel with your index finger pointing at the inflation hole while boosting confidence by imagining the perfect shot. 4.Elbow in the shot pocket while imagining perfect touch and feel throughout the shot. 5.Use an initiation cue such as cocking your wrist to automatically initiate the shot by bending your knees while keeping your eyes on the target. 6.Repeat cue word “nothing but net.” 7.Execute automatically, following thru completely with “your hand in the cookie jar.” STANDARD PRE-PERFORMANCE ROUTINE TOM AMBERRY FREE THROW ROUTINE

 Sports with regular breaks in the action.  Employ a 3-step process use down time to productively deal with previous performance and effectively prepare for upcoming performance. BETWEEN-PERFORMANCE ROUTINES

React Relax and Reflect Refocus and Ready 3 STEPS FOR BETWEEN-PERFORMANCE ROUTINES

 Beginning of each quarter or half  End of each quarter or half  Against the press (situational)  After a run of points STANDARD INTERACTIVE SPORT PERFORMANCE PLAN

 When officials make a bad call  When opposing fans become rowdy  Following a turnover or major mistake  When the coach yells at you  When opponents get a run of 3 or more baskets BACKUP INTERACTIVE SPORT PERFORMANCE PLAN

MENTAL RECOVERY PLANS

REGAIN Flow Mindset Optimal Performance PURPOSE OF MENTAL RECOVERY PLANS

When might you need a mental recovery plan?

Prevent hassles Non-ideal conditions One-sided and/or poor officiating Physical or illegal play Poor early performance or critical mistake Subpar overall performance WHEN YOU MAY NEED MENTAL RECOVERY PLANS…

What are possible mental recovery strategies?

 Initiation cue (e.g., clap your hands)  Relax physically  Identify new goals  Counter negative thoughts and develop a constructive perspective  Image new objectives  Trust body’s ability to execute automatically MENTAL RECOVERY STRATEGIES

IMPLEMENTING AND EVALUATING MENTAL PLANS

Write it out in detail. Imagery. Try it out in practice. Try it out in low- stress competition. Evaluate effectiveness. Refine and extend plans. Continue using, evaluating, and refining! IMPLEMENTING MENTAL PLANS

1.Did you stay focused on your process and performance goals? 2.Did you develop and maintain a Flow Mindset? 1.“State in which you perform best rather than feel best or most comfortable” EVALUATING MENTAL PLANS