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 muscat@interchange.ubc.ca

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

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”

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

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

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

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

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

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”

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

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

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.

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

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…..

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.!

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