Coaching: The Art and Science “It’s what you learn after you know it all that counts.” Harry S. Truman

Emotional Control Emotions (feelings) Provide energy – catalyst for the “joy of victory” Cause of despair and hopelessness – “the agony of defeat

Ideal Emotional State (IES) Condition in which the athlete experiences appropriate feelings at optimum level of intensity and function in a way that enhances performance How does one get into the “zone” (IES) http://www.youtube.com/watch?v=a48fe_K6M80

Emotions (Lazarus, 2000) 1. Anxiety 2. Anger 3. Shame 4. Guilt 5. Hope 6. Relief 7. Pride 8. Happiness Cannot experience two contrasting emotions at the same time. Practical applications?

Anxiety Definition – “disturbance of mind regarding some uncertain event” Worry, misgiving, nagging doubt, fear Types (pg 22) Somatic or physical Cognitive or mental Trait State

Relevance to Performance Functional anxiety Improves performance by facilitating appropriate thoughts or actions Dysfunctional anxiety Detracts from performance by causing inappropriate thoughts , feelings and behaviours

Causes of Negative Anxiety (pg 25) Somatic (physical) Tiredness Organizational issues Chronic adrenalin rush Chronic tension Increased physiological states (i.e. heart rate) Cognitive (mental) Fear of disappointing Fear of failing Fear due to poor preparation Uncontrollable variables Officials bad calls Lack of support

Arousal and Performance (pg 26) Inverted U Theory Drive Theory Individualized Zones of Optimal Functioning

Managing Anxiety Heart rate Breathing Control (pg 30) http://www.youtube.com/watch?v=Xz-KDXWsepI Kinesthetic Controlled Breathing Audio Controlled Breathing Relaxation Response (pg 31) Mind to body control “slow, easy, calm, relaxed” http://www.youtube.com/watch?v=P-ygq1W681A&feature=related Body to mind Muscle relaxation http://www.youtube.com/watch?v=4xNSXtkFBDk&feature=related

Visualization What you see is what you get

Goal Setting Goals – statements of what you want to accomplish Provide sense of purpose and direction Outcome Goals – what you want to achieve Competition Goals – hierarchy Self-Improvement goals Process Goals – how you will go about to achieve goals Short and Long Term Goals – monitor and success Payoffs of Collaborative Goal Setting (pg 41)

Planning for Mental Preparation Mental Skill Time of Season Beginning Middle Peak Time End Setting Goals Identify and set goals Monitor Re-evaluate Debrief Managing Focus Introduce and Develop Simulate Refine Implement Managing Negative Anxiety

Mental Skills Planning Within a Practice Introduction practice plan, goals, visualization Warm-up Understand goals, movements with visualization Main Part Simulations, cue words, self talk Cool Down Relaxation techniques (progressive - body to mind) Conclusion Circle with comments