PERIODIZED MENTAL TRAINING PROGRAMS: ADVANCING MENTAL TRAINING FOR THE 21st CENTURY Bernie Holliday Center for Enhanced Performance United States Military Academy

MENTAL SKILLS TRAINING: THE GOOD NEWS… META-ANALYSES & RESEARCH REVIEWS WHEN DONE CORRECTLY MAKING IT PERSONAL THIS TIME IT’S PERSONAL – WHEN MST IS TAILORED TO THE INDIVIDUAL NEEDS OF THE ATHLETE AND TEAM

MENTAL SKILLS TRAINING: GOOD IDEA, BAD EXECUTION BAND-AIDS AND QUICK FIXES BROKEN MAGIC WANDS A WIDE VARIETY OF SHINGLES TO CHOOSE FROM SCARY WEIRDNESS SPINELESS BAND-AIDS – VERY REACTIVE IN NATURE – SHORT TERM PROBLEMS – DIFFICULT TO FIND LONG-TERM CHANGES SO ATHLETES GIVE UP ON IT

MY INTRODUCTION TO PERIODIZATION…

THE NEXT EVOLUTIONARY STEP IN MENTAL SKILLS TRAINING… Bridging the gap between physical and mental training Periodization as a MST backbone Understanding Acceptance Utilization Integration

THE K.I.S.S. APPROACH TO UNDERSTANDING PERIODIZATION BORN IN EASTERN EUROPE SYSTEMATIC AND PROACTIVE DIFFERENT NEEDS AT DIFFERENT TIMES TRAINING CHANGES AS NEEDS CHANGE TYPE OF TRAINING VOLUME OF TRAINING INTENSITY OF TRAINING

MST PERIODIZATION: A THREE-STEP APPROACH… BECOME FAMILIAR WITH THE TEAM’S LONG-TERM TRAINING CYCLE MATCH MST SKILLS TO MEET THE SPECIFIC DEMANDS DURING EACH TRAINING PHASE SYSTEMATICALLY MANIPULATE THE VOLUME AND INTENSITY OF MST DURING EACH TRAINING PHASE

MST PERIODIZATION: STEP #1 GET TO KNOW THE LONG-TERM TRAINING CYCLE, SPECIFIC TRAINING PHASE GOALS, AND THEIR DEMANDS Peaking Competitive Preparatory Base

MST PERIODIZATION: STEP #2 MATCH MST SKILLS TO MEET THE SPECIFIC DEMANDS DURING EACH TRAINING PHASE Peaking Mental readiness plans Competitive MST skills Preparatory tools Base Foundation

MST PERIODIZATION: STEP #3 SYSTEMATICALLY MANIPULATE THE VOLUME AND INTENSITY OF MST DURING EACH TRAINING PHASE

VOLUME AND INTENSITY Volume Intensity Amount of mental training Emphasis on mental training tool development Intensity Difficulty of skill Complexity of skill Specificity of skill Consequences of failure Emphasis on mental skill development

PURPOSE OF STUDY… IS PERIODIZED MST EFFECTIVE? DEVELOPING MENTAL SKILLS INCREASING USAGE AND EFFECTIVENESS OF MST SKILLS IMPROVE PERFORMANCE ENCOURAGE A “PLAYING TO PLAY GREAT” MASTERY-ORIENTED MINDSET ENHANCE TEAM COHESION

PARTICIPANTS

INSTRUMENTS

DOES PERIODIZED MST ENHANCE THE ACQUISITION AND USAGE OF VARIOUS MENTAL SKILLS? Test of Performance Strategies 64 items 5-point scale per item Practice and Competition Self talk Emotional control Automation Goal setting Imagery Relaxation Activation Positive thinking (competition only) Attentional control (practice only)

Sport Confidence Inventory DOES PERIODIZED MST ENHANCE THE ACQUISITION AND USAGE OF VARIOUS MENTAL SKILLS? Sport Confidence Inventory Trait self-confidence 13 items 9-point scale per item

DOES PERIODIZED MST IMPROVE PERFORMANCE? Performance Profiling procedure Individualized performance profiles Athlete selected 8 critical performance skills Each skill is rated from 0-100% Athlete self-ratings Coaching staff ratings of athlete Overall performance profile score 0 – 800

THE PROGRAM… THREE MONTHS SPRING TRAINING SEASON TEAM WORKSHOP EACH WEEK INDIVIDUAL MEETING EACH WEEK FOUR DATE COLLECTION PERIODS PRE-PROGRAM MID-PROGRAM 1 MID-PROGRAM 2 POST-PROGRAM FOUR TOURNAMENTS DURING THE FINAL MONTH

MST PERIODIZATION: STEPS 1 & 2 Peaking Recovery Routines Between-Point Routine Pre-match Plan Mental Readiness Plans Competitive Teamwork Factors Focus and Concentration Self-Confidence Mental Skills Preparatory Self-talk, Imagery Relaxation, Energization Goal Setting Mental training Tools Base Motivational Orientation Awareness Training Attitude of a Champion Foundation skills

MST PERIODIZATION: STEPS 1 & 2 Developed during pre-season collaborative planning meetings with coaching staff Tailored to coaches’ feedback regarding team and athlete needs at various training phases throughout the spring season Carried out during weekly team workshops and individual meetings

MST PERIODIZATION: STEP #3 MST volume and intensity were regulated during individual meetings Adherence to periodization crossover principle Personal needs sometimes trumped periodized skill development

Mental Skills Usage 12% increase in mental skills usage during competition 9.3% increase in mental skills usage during practice 11% increase overall

Specific Mental Skills Usage During Competition 23% increase in automaticity during competition 17% increase in relaxation during competition 14% increase in positive thinking during competition

Specific Mental Skills Usage During Practice 16% increase in goal setting during practice 16% increase in relaxation during practice 15% increase in automaticity during practice

Self-Confidence 6% increase in trait self-confidence

Performance Profiles 23% improvement in athletes’ self-ratings 15% improvement in coaches’ ratings of athletes

POST-PROGRAM INTERVIEWS… Personalization is key! During the fall season, for every hour of your competition… 16 minutes playing 44 minutes spent between points Goal setting improves performance by at least 5% for most athletes 2003 record of 5-13 2003 record of 10-8 with 5% increase Love affairs with goal setting Everything was tied into their long-term goals Weekly goals aimed at skill development and long-term goals Individual meetings were more helpful than group meetings The girls appreciated “My time”

WOES AND OH NO’S… This all sounds great. Can you start tonight? On-the-fly assessments No true multiple-point baseline Single-subject, repeated measures, multiple baseline, case study, blended quantitative-qualitative thing! Descriptives for this presentation Lack of a more systematic regulation of intensity and volume No control group Wed. address by Martens

LESSONS LEARNED… Periodization is an effective framework for delivering MST programs, but is it more effective than other service delivery methods? Periodized MST contributed to performance improvements, but to what extent? Personalizing to the team, individualizing to the athlete, and goal setting contributed to the program’s success

HAPPY HALLOWEEN! Happy Halloween!!