University of Idaho MENTAL PLANS: DEVELOPING MENTAL TOUGHNESS THRU SYSTEMATIC PLANNING Damon Burton University of Idaho

What is mental toughness?

University of Idaho DEFINING MENTAL TOUGHNESS l Playing your best in any situation, even when you encounter problems, hassles, adversity or failure.

University of Idaho When is mental toughness at a premium? at a premium?

University of Idaho SITUATIONS DEMANDING MENTAL TOUGHNESS l Playing on the road in front of a hostile crowd. l Fighting illness or injuries. l Suffering through a slump or losing streak. l Confronting adverse playing conditions. l Against difficult opponents. l During really important competitions. l When the situation is critical or the game is on the line.

University of Idaho What are the benefits of Mental Plans?

University of Idaho BENEFITS OF MENTAL PLANS Create a Flow mindset. Create a Flow mindset. Enhance performance quality. Enhance performance quality. Increase performance consistency. Increase performance consistency. Promote mental toughness to deal with adversity. Promote mental toughness to deal with adversity.

University of Idaho CREATING & MAINTAINING THE IDEAL MINDSET In-the-Zone l Confident. l Focus intently on key process cues. l Keep thoughts positive and limited. l Maintain poise and control arousal. l Execute automatically and “let it happen”. Choking Choking l Diffident, stressed and anxious. l Distracted or focused on outcome and product. l Let thoughts get negative and intrusive. l Lose poise and get overaroused. l Try to control performance and “make it happen”.

University of Idaho THE FLOW MINDSET l Unshakably confident. l Totally focused on key performance cues. l Optimally aroused or “psyched up”. l Motivated to push your limits. l Poised with a positive mental attitude. l Performing automatically.

University of Idaho How do we create the Flow Mindset in practice and competition necessary to promote mental toughness?

University of Idaho CREATING MENTAL TOUGHNESS l Develop mental plans to deal with any situation. l Work your plans to perform your best under any circumstances.

University of Idaho MENTAL PLANS l Systematic mental strategies to help athletes perform their best by attaining, maintaining and regaining a Flow Mindset.

University of Idaho TYPES OF MENTAL PLANS l Mental Preparation Plans l Mental Performance Plans l Mental Recovery Plans DQ 5: Which type of plan do you feel is most important?

University of Idaho Mental Preparation Plans attain Flow mindset Optimal Performance Mental Performance Plans maintain Flow mindset Mental Recovery Plans regain Flow mindset

University of Idaho PRIMARY MENTAL PLAN STRATEGY l One plan for both practice and competition. l Make practice more like competition l Make competition more like practice.

University of Idaho MENTAL PLAN OBJECTIVES l Attain a Flow Mindset (FM). l Maintain that FM during practice and competition. l Regain your FM if you lose composure.

University of Idaho What are... Mental Preparation Plans and how do they work?

University of Idaho PURPOSE OF MENTAL PREPARATION PLANS l To promote optimal performance by utilizing a structured personal mental warmup routine that creates a Flow Mindset.

University of Idaho MENTAL PREP PLANS

University of Idaho MENTAL PREP PLANS

University of Idaho What are... Mental Performance Plans and how do they work?

University of Idaho PURPOSE OF MENTAL PERFORMANCE PLANS l To promote optimal performance by helping athletes maintain their Flow Mindset throughout practice and competition and achieve their goals.

University of Idaho PERFORMANCE PLAN ALTERNATIVES l Standard plans l Backup plans

University of Idaho STANDARD MENTAL PERFORMANCE PLANS l Goals you want to accomplish if everything goes perfectly. l Action plans for focusing on and achieving goals.

University of Idaho BACKUP MENTAL PERFORMANCE PLANS l Plan for dealing with obstacles and roadblocks to stay in a FM and remain focused on achieving your goals. l Plan for performing well by overcoming problems or things that go wrong.

University of Idaho 3 TYPES OF MENTAL PERFORMANCE PLANS l Races or routines. l Pre-performance or between-performance routines. l Interactive sports.

University of Idaho STANDARD RACE PLAN FOR 1500 METER RUNNER l Chunk 1500-meter race into 3-7 meaningful parts (e.g., start, first 400 meters, middle part of race, & last 400 meters). l Develop goals and action plans for achieving them during each race segment. l Identify cue words that trigger correct focus during each race segment (e.g., race start-- “explode & push,” “let it flow!”).

University of Idaho 400 METERS RACE PLAN

University of Idaho PURPOSE OF PREPERFORMANCE ROUTINES l Preperformance routines (PPR)s create consistent, high-level performance on repetitive, self-paced tasks such as free throw shooting, serving in tennis or volleyball, kicking in football, or all shots in golf, archery and shooting. l PPRs promote FM, particularly focus, confidence, and trust so performance becomes better and more consistent. l Consistent preperformance routines are effective because they allow athletes to trust their bodies and execute with greater automaticity.

University of Idaho PREPERFORMANCE ROUTINE COMPONENTS l Relax your body and remove unwanted tension. l Adjust your arousal to its optimal level, l Utilize a “confidence cue”. l Create a positive, stress-free and productive mental attitude using a “thought cue”. l Use multisensory imagery to experience successful performance. l Execute automatically using “feeling cues”.

University of Idaho TOM AMBERRY FREE THROW PRESHOT ROUTINE l Step 1 – relax your arms and legs by taking several deep knee bends while clinching fists and shaking them out and set feet square to the free throw line. l Step 2 – bounce the ball 3 times using the inflation hole as a focus cue while bouncing the ball deliberately. l Step 3 – put your thumb in the channel with your index finger pointing at the inflation hole while boosting confidence by imagining the perfect shot.

University of Idaho TOM AMBERRY FREE THROW PRESHOT ROUTINE l Step 4 – elbow in the shot pocket while imagining perfect touch and feel throughout the shot. l Step 5 – use an initiation cue such as cocking your wrist to automatically initiate the shot by bending your knees while keeping your eyes on the target. l Step 6 – repeat cue word “nothing but net.” l Step 7 – execute automatically, following thru completely with “your hand in the cookie jar.”

University of Idaho BETWEEN-PERFORMANCE ROUTINES l For sports where there are regular breaks in the action (e.g., tennis, volleyball, football, shooting, archery, field events in track, etc). l Goal is to employ a 3-step process to ensure that the down time between plays, points or trials is used productively deal with previous performance and effectively prepare for upcoming performance.

University of Idaho 3 STEPS FOR BETWEEN- PERFORMANCE ROUTINES l Step 1: React – develop a composed reaction to previous good or bad performance to remain emotionally stable. l Step 2: Relax and Reflect – learn from previous performance without dwelling on mistakes. l Step 3: Refocus and Ready – cue a preperformance routine to refocus on the task at hand and get ready to perform automatically.

University of Idaho NEBRASKA FOOTBALL BETWEEN PLAY ROUTINE l Goal -- maximize responsibility & self control. l Step 1: Ready – signal caller uses “ready” to focus players attention totally on the call and the next play. For example, offensive players review their assignment and the snap count. l Step 2: Respond – automatic execution reinforced daily in drills and scrimmages. l Step 3: Refocus – review the completed play, learn from it, put it behind them and focus attention on the next play.

University of Idaho STANDARD INTERACTIVE SPORT PERFORMANCE PLAN l Beginning of each quarter or half. l End of each quarter or half. l Against the press. l After a run of points.

University of Idaho BACKUP INTERACTIVE SPORT PERFORMANCE PLAN l When officials make a bad call. l When opposing fans become rowdy. l Following a turnover or major mistake. l When the coach yells at you. l When opponents get a run of 3 or more baskets.

University of Idaho BASKETBALL PERFORMANCE PLAN

University of Idaho What are... Mental Recovery Plans and how do they work?

University of Idaho PURPOSE OF MENTAL RECOVERY PLANS l To help athletes regain their Flow Mindset during practice and competition when they totally lose their composure.

University of Idaho WHEN YOU MAY NEED MENTAL RECOVERY PLANS l Prevent hassles. l Non-ideal conditions. l One-sided and/or poor officiating. l Physical or illegal play. l Poor early performance or critical mistake. l Sub-par overall performance.

University of Idaho MENTAL RECOVERY STRATEGIES l Initiation cue (e.g., clap your hands). l Relax physically. l Identify new goals. l Counter negative thoughts and develop a constructive perspective. l Image new objectives. l Trust body’s ability to execute automatically.

University of Idaho BASKETBALL MENTAL RECOVERY PLAN

University of Idaho IMPLEMENTING MENTAL PLANS 1. Write out each plan in as much detail as possible. 2. Use imagery to rehearse each plan. 3. Try out plan in practice and refine. 4. Employ plans in low-stress competition.

University of Idaho IMPLEMENTING MENTAL PLANS 5. Evaluate plans’ effectiveness to develop, maintain, and regain Flow Mindset before & during competition. 6. Refine and extend plans based on evaluation. 7. Continue using, evaluating and refining plans until satisfied.

University of Idaho EVALUATING MENTAL PLANS l Did you stay focused on your process and performance goals? l Did you develop and maintain a Flow Mindset? n “State in which you perform best rather than feel best or most comfortable”

University of Idaho ULTIMATE IMPACT OF FLOW MINDSET l Put mind on automatic pilot. automatic pilot. l DON’T THINK! - - JUST REACT!