1. Irish Squash Coaching Seminar Canice Kennedy Sport Psychologist Sport Psychology

2. Technical Personal Qualities / Lifestyle Management Physical Fitness 4S's Tactical ATHLETE / PLAYER SPORTS PARTICIPATION MODEL Mental Fitness 4C's

3. Sport Psychology Sport psychology is about helping players use mental fitness techniques to reach peak performance

4. Stage 2: Performance Stage 3: Evaluation Stage 1: Preparatio n The 3 Stages of Performance

5. Preparation Physical 1.Warm up 2.Stretching 3.Hydration Technical / Tactical 1.Game plan 2.Practice shots Mental ????????????

6. Mickey Harte

7. Why Mentally Prepare? To be confident To be focused To be positive To be in control To be ready IDEAL PERFORMANCE STATE

8. Performance Arc Zone Activation

9. Performance Arc Zone Activation Pre-Game Practice

10. Activation What is the right level for you?? How do you assess the level?? What do you do if you are NOT at the right level??

11. Mental Routines BUT WHY ROUTINES????? Routines build Repetition  Which builds Repetition  Which builds Consistency  Which leads to getting in the Zone  Which leads to Successful Performance.

12. Learn to Control Your Energy Level Know how you specifically react to stress so you can PLAN and PRACTICE your response. Practice breathing exercises and calming techniques. Use exercise and stretches to “burn off” energy. Use strategies in practice to avoid difficulties in competition. Use cue words & actions

13. Confidence Take responsibility for your confidence level Positive self talk Reflect on previous successful performance / preparation

14. Focus Get focussed early Focus on things that you can control Be task focussed Have a game plan

15. Control your emotions OR They will control you. Control

16. Physical Anxiety Muscle tenseness Talking fast Rapid Heart Rate “Butterflies in the tummy” Shaky hands Excessive Sweating (Palms) Dryness in the mouth Headache ?

17. Control Until you control yourself you cannot control your performance

18. Stage 2: Performance Stage 1: Preparatio n The 3 Stages of Performance

19. Performance Focus on performance goals NOT on winning Have a recovery plan for crises moments Use game breaks for mental issues

20. Crises Moments Mistakes Fatigue Gamesmanship by opponent Bad decisions by officials Negative self talk

21. Mental Issues Focus on performance goals Assessment Reaffirm confidence Make sure you are focussed Stay positive about rest of game

22. “A strong mind may not always help you win, but a weak mind will help you lose”

23. Stage 2: Performance Stage 3: Evaluation Stage 1: Preparatio n The 3 Stages of Performance

24. Challenges of Stage 3: Doing an HONEST Evaluation Not Blaming Others or Making Excuses Accepting Responsibility for the Results Staying Positive for Future Events Identifying Areas for Improvement & Strategies You Need to Get There Return to Stage 1 with Renewed Commitment and Determination!!! Stage 3: Evaluation The 3 Stages of Performance

25. Post Game Issues Self Assessment Views of Significant Others Post Game Relaxation Routine

26. “If you want something to change, you have to change something”

27. Summary When players are equal in terms of ability, tactics and physical fitness, it is Mental Fitness that gives you the edge.