1. Peak Performance: Three Keys
Robert Swoap, Ph.D.
Professor of Psychology
Sport & Clinical Psychologist

2. Gratitude…

3. Peak Performance in Elite Athletes: Three Keys
Vision
Routine
Presence

5. 1. Vision Vision/goal-setting Kaizen (small, continual improvement)
process, Process, PROCESS
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

6. Posterior Cingulate Cortex
2. Routine
Establish routines for practices and for races: Get into the right mindset
Quiet the internal chatter
Posterior Cingulate Cortex

7. 2. Routine
a) Specify your race strategy (including your psychological warm-up; how to harness the butterflies)

8. 2. Routine
b) Visualize
Do a run-through of the race, where things go well
See yourself getting through a difficult part of the course
Plan for pain and setback(s)
WOOP
c) Trust your training (strengthen your feeling of being prepared and focused)

9. 3. Presence Harvard study (47% mind-wandering)
Presence = Focusing and staying in the moment
Mastering the moment when difficulties arise

10. 3. Presence (Mastering the Moment)
Mindfulness training: Improves attention and focus

11. 3. Presence (Mastering the Moment - II)
Can tell Julia’s story
Mindfulness training: Improves attention and focus

12. Mastering the Moment: Resilience in practice
Runner’s World Podcast: ” – 49.25”

13. 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).

14. 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 

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