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 Flexibility demo process, Process, PROCESS Growth / Pursuit of excellence Purpose (bigger than yourself) 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 games: Get into the right mindset Helping to quiet the internal chatter Posterior Cingulate Cortex

2. Routine First, I need to make five shots from five different spots in the mid-range area. Then, I need to make three spot-up three-pointers, three transition three-pointers and one three from five spots around the arc. After that, I do a couple of pin-downs from each side, and then I’ve got to make three in a row from each baseline corner. I start at the top and run to the corner. I’ve got to make six total. I don’t adjust my routine to the opponent. I try to make the defense adjust to me

3. 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) Mindfulness training: Improves attention and focus

Mastering the Moment: Resilience in practice Runner’s World Podcast. 46:35”

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).

3. Presence Mindfulness training leads to resilience: Ability to bounce back from adversity

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  (from mindful.org)

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