Stress and Athletic Performance Article 1. What 3 areas of cognition are affected by stress? 2. What is the difference between internal and external attention? 3. List and explain 2 ways the brain is like a computer. 4. List 3 physical effects of stress. 5. Write about a personal experience when stress affected your performance (relate the article to yourself).

PLAYING IN THE PRESENT Step 1: Self-Control. Step 2: Plan Your Performance. Step 3: Trust

2) PLAN YOUR PERFORMANCE Two basic requirements for a good plan (having a mission for what you want to accomplish): Two basic requirements for a good plan (having a mission for what you want to accomplish): 1) Make it simple. 2) Make it clear. Example: Plan for a pitcher might be “fastball low and away” or “curveball in the dirt.”

Commit To The Plan Commit to the plan you decide on! Commit to the plan you decide on! Example: Pitcher can’t be in the middle of his wind up and wonder if he is throwing the “right” pitch. OR…the batter can’t try to pull the pitch if his approach was to hit the ball middle-to-away.

VISUALIZE THE PLAN Rehearse the plan in your head by using visualization. Rehearse the plan in your head by using visualization. Practicing visualization helps with concentration skills (avoid distractions)…kids today don’t do this well. Practicing visualization helps with concentration skills (avoid distractions)…kids today don’t do this well. A distraction is blocked out indirectly by focusing so intently on something else so that the distraction is pushed out of your awareness. A distraction is blocked out indirectly by focusing so intently on something else so that the distraction is pushed out of your awareness.

HOW? How do you block out the fact that you are 0-for-your-last-8 at bats? Or missed your last 5 free throws? How do you block out the fact that you are 0-for-your-last-8 at bats? Or missed your last 5 free throws? Most coaches tell you “forget about it” or “block it out” but don’t instruct you how. Most coaches tell you “forget about it” or “block it out” but don’t instruct you how. They may as well tell you to go pole vault. They may as well tell you to go pole vault.

3) TRUST The goal of the mental game is to get confidence. The goal of the mental game is to get confidence. When you are confident, you trust yourself and let yourself perform (automatic pilot). When you are confident, you trust yourself and let yourself perform (automatic pilot). HOW? HOW?

SHIFTING FROM THINKING TO TRUSTING 1) Breath 2) Visualization: See It, Do It. 3) Cue Words 4) Performance Related Triggers *later instruction

CUE WORDS When to use them? When you find yourself thinking too much (chatter in your head). When to use them? When you find yourself thinking too much (chatter in your head). Your present “theme.” Your present “theme.” Instead of having random thoughts, choose one word or a short phrase that directs your focus and instructs your actions (“Clear the mechanism”). Instead of having random thoughts, choose one word or a short phrase that directs your focus and instructs your actions (“Clear the mechanism”). kV1z7NPr60http:// kV1z7NPr60 (For Love of the Game) kV1z7NPr60

For Love OF The Game

EXAMPLES OF CUE WORDS Hit the ball up the middle. Hit the ball up the middle. Quick hands Quick hands Read my keys. Read my keys. Bend my knees and follow through. Bend my knees and follow through. Relax. Relax. Back to work! Back to work!

SELF-TALK Whatever dominates my thoughts is what I move towards (focus on the task). You bring about what you think about!!!! Whatever dominates my thoughts is what I move towards (focus on the task). You bring about what you think about!!!! Y (Facing the Giants) Y (Facing the Giants) Y Y 3 Rules of self-talk: 3 Rules of self-talk: 1) Statements need to be positive and encouraging. (Must focus on what you want to happen) 2) Say what you want to do, not what you don’t want to do. The mind doesn’t understand contractions (don’t, won’t, can’t, etc) If you don’t like the program you are watching, switch the channel (Mind Gym) If you don’t like the program you are watching, switch the channel (Mind Gym) 3) Statements must be honest.

Facing The Giants

Self-Esteem Self-Esteem=The value we put on ourselves. Self-Esteem=The value we put on ourselves. Great things occur when people feel good about themselves. Great things occur when people feel good about themselves. High Self-Esteem=push themselves, set long-term goals, have dreams that everyone expects them to fulfill, risk takers, confident, shoulders the blame when team fails and ACHIEVERS. High Self-Esteem=push themselves, set long-term goals, have dreams that everyone expects them to fulfill, risk takers, confident, shoulders the blame when team fails and ACHIEVERS. Low Self-Esteem=unfocused and easily frustrated, underachievers, lack of discipline, poor organizational skills, inability to finish things, sensitive to criticism, negative, blames others for failures, and CONDITIONED TO FAIL. Low Self-Esteem=unfocused and easily frustrated, underachievers, lack of discipline, poor organizational skills, inability to finish things, sensitive to criticism, negative, blames others for failures, and CONDITIONED TO FAIL.

How to Raise Self-Esteem? 1. Honest evaluation of the person in the mirror: YOU CAN’T FOOL THE MAN IN THE MIRROR.  He knows exactly how hard you work, how organized you are, how good your plan of attack is, etc.  Self-Esteem is tied to being honest with yourself and whether you DESERVE VICTORY.

How to Raise Self-Esteem? 2. Establish a solid work ethic. 3. Create a sound plan of attack and put it in motion. You will believe you deserve victory ONLY after you have established a solid work ethic! You will believe you deserve victory ONLY after you have established a solid work ethic! Many people believe that simply saying an affirmation over and over will make it a reality. But repeating “I will be in the best physical shape of my life by August” five times a day isn’t going to make it happen. Many people believe that simply saying an affirmation over and over will make it a reality. But repeating “I will be in the best physical shape of my life by August” five times a day isn’t going to make it happen.

3x5 Card Side 1: List your personal keys to success. *What specifically do you do to deserve success? Side 2: List your performance keys to success. *What are you doing when you’re really on your game? How do you do that?

2 ASSIGNMENTS Write 5-10 positive affirmations for each of the four areas of your personal life: Athletics, Academics, Personal and 1 other category of your choice. Write 5-10 positive affirmations for each of the four areas of your personal life: Athletics, Academics, Personal and 1 other category of your choice. The positive affirmations should include a description of who you are AND what you want to accomplish in each area. The positive affirmations should include a description of who you are AND what you want to accomplish in each area. Tips: Be honest, use positive words and 100% words. Tips: Be honest, use positive words and 100% words. *My Positive Affirmations Document* 2) Record in a notebook all negative self-talk that you engage in. (1 week) DUE: Monday 2/9 (A Day) and TUESDAY 2/10 (B Day)

Example of Positive Affirmations ATHLETICS 1. I have been a Defensive Coordinator for 12 years and I do a great job. 2. I out work my opponent every week. 3. I am always well prepared and will invest whatever time is necessary to have my team properly prepared to play every week. 4. No matter how tired I am, I will always be positive and coach with energy, excitement, and passion. 5. I will always learn all I can about football and improve at my job. 6. My defense will ALWAYS compete by playing fast and nasty on EVERY play against EVERY opponent. 7. Every year my defense be in the top 5 of the state statistically. 8. I will do whatever it takes for us to accomplish our game goals every week. 9. I will study film every night and seek to find an advantage on my opponent. 10. We will strive to be the region and state champs every year by playing great defense.