1. Certified Canadian Mental Trainer
Archery TEAM B.C. - The Importance of Plans and Practising Mental Skills
Anne Muscat, M.P.E., M.A. (counselling psychology)
Certified Canadian Mental Trainer

2. Mental Training Plans Most neglected type of plan
Not in practise, not in competition
Preparation is an individual experience!

3. Why plans are important in competition
So athlete can automatically respond in competition
Allows athlete to CONNECT to thoughts and feelings
Prevent stress that arises from lack of control
Best method to control pre-competition anxiety
Minimize unnecessary decision making
Small details make big differences in meets
“Without training plans “get good at doing bad things”

4. Components of a Plan. 1. Know why you participate in archery!
2. Know what your ideal state is!
2. Your Energy Management Skills
3. Your Visualization Skills

5. Knowing Why You Participate!
That feeling of releasing the arrow of being unique and different can go along way.
It is your motivational tool when times get tough….your passion to perform

6. Get your plan started by…
Get your plan started by…..Comparing your best to your worst – look for details…energy, self talk, movements…..
Best Performance
Worst Performance

7. Events or situations that affect my performance
During w/outs 1. 2. 3. 4. 5.
During competitions 1. 2. 3. 4. 5.

8. Your Energy Management Skills- Why?
1. To help you focus
2. To help you conserve energy on long days.
3. To help you re-focus after a good or bad shot
4. To re-energize after a match or few days of competition
5. To help you control nerves

9. Types of Energy Management
Relaxation Skills
Breathing
Belly should move more than chest (more oxygen to muscles and less tension to neck)
Count 1 to 5 breathing
Down the stairs
Fill up 3 parts of the lungs
Tense and Relax Muscles
Mellow Music
Distraction (socialize…mind off)
Energizing Skills
Breathing
Fast out phase
Jumping
Stretching
Singing
Feet “on ice”

10. What energy and focus! Identify when you are on and off your plan!

11. How To Visualize?
1. Find a relaxed state for both your mind and body (i.e.) deep breathing
2. Determine what senses are your strengths (start with what you are good at). Later add the other senses.
3. The two KEY senses are SEEING and FEELING the experience. If you can do any of the other senses…like smelling wax– you are well ahead

12. How to visualize cont’d
4. Focus on trying to be in the same position that you physically perform the skill.
5. To help “get” feel move when you visualize…just a bit.
6. Add powerful words that help you acquire the correct senses.
7. Practise, before you train, during training and after training. This will help you get prepared for training, warm-up your mind and allow you to review practises.

13. How to Visualize? 8) Visualize in as much detail as possible
9) Visualize with as much clarity as possible
10) Repeat and practise your visualizations regularly

14. How Do I Know I am Visualizing Correctly?
1)Are you performing correct images?
Erase the image “we do not want to train our muscles incorrectly”…..only perfect images should be retained….wipe away the others
2) Time yourself – you should visualize to the exact second of your physical performance
3) Rate your self on a scale of 1 to 5 for each of the senses, clarity and detail.
4) Try to do mostly internal images…that is images from your view not the spectator or observer view!
5) What do I visualize – start with what you are good at…..

15. Why do I visualize (1) To build confidence and develop self-belief
(2) To practise or rehearse skills, before, during and after practises
(3) To help overcome negative activators (visualize yourself under pressure).
(4) Practising overcoming “uncontrollables,”or unexpected events, re-focusing, re-energizing
(5) To follow your goals and dreams.!

16. Summary – Training Plans
Elements of…..
Why Do Archery?
Best Performances
Energy Management
Visualize
Have FUN and follow your dreams!!!