Peak Performance: Three Keys Robert Swoap, Ph.D. Professor of Psychology Sport & Clinical Psychologist www.robertswoap.com

Gratitude…

Peak Performance in Elite Athletes: Three Keys Vision Routine Presence

1. Vision Vision/goal-setting Kaizen (small, continual improvement) process, Process, PROCESS Also… not just positive imagery. Use mental contrasting: Imagine potential barriers and specifically plan for how one will overcome them. WOOP Wish, Outcome, Obstacle, Plan

Posterior Cingulate Cortex 2. Routine Establish routines for practices and for races: Get into the right mindset Quiet the internal chatter Posterior Cingulate Cortex

2. Routine a) Specify your race strategy (including your psychological warm-up; how to harness the butterflies)

2. Routine b) Visualize Do a run-through of the race, where things go well See yourself getting through a difficult part of the course Plan for pain and setback(s) WOOP c) Trust your training (strengthen your feeling of being prepared and focused)

3. Presence Harvard study (47% mind-wandering) Presence = Focusing and staying in the moment Mastering the moment when difficulties arise

3. Presence (Mastering the Moment) Mindfulness training: Improves attention and focus

3. Presence (Mastering the Moment - II) Can tell Julia’s story Mindfulness training: Improves attention and focus

Mastering the Moment: Resilience in practice Runner’s World Podcast: 45.25” – 49.25”

Neuroscientist Amishi Jha & her colleagues asked if mental toughness and resilience can be trained in collegiate football players (in just four weeks). Results suggest that just like physical training, practice is key for mental training. Jha’s team found that greater practice and adherence in a mindfulness training program led to more stable attention and fewer attentional lapses in football players (and more positive emotions).

Resources to learn presence, focus, and mindful meditation Goal: Tactical breathing, and cognitive behavioral training to foster full presence and conviction in the moment Getting started with mindfulness  https://www.mindful.org/meditation/mindfulness-getting-started/

Thank you! Vision Routine Presence www.robertswoap.com (sport psychology blog)