1. Squeezing the Sponge… Performance Sport Conference Katie Richards

2. Objectives… This session aims to… Help you understand how irrelevant thoughts impact your performance Provide strategies you can use to give you the psychological edge over your opponents

3. Sorting the Relevant… Sort the following thoughts into relevant or irrelevant to your performance… These guys are massive, we’re definitely going to lose I’m so nervous I’ve got butterflies They look really professional, they must be good I’m coming on as a reserve, I bet they don’t pass to me I can’t miss this shot or we will lose the game If I miss this everyone will think I am rubbish My last serve went straight into the net This team thrashed us last time, it would be so embarrassing if it happened again Focus on the backboard Where am I aiming this ball? Choose a place & put it there Make sure I finish every pass off Remember the game plan/set play I can do this, I’ve done it loads before Push hard Watch the ball These guys are massive, we’re definitely going to lose I’m coming on as a reserve, I bet they don’t pass to me If I miss this everyone will think I am rubbish I can’t miss this shot or we will lose the game My last serve went straight into the net This team thrashed us last time, it would be so embarrassing if it happened again They look really professional, they must be good I’m so nervous I’ve got butterflies Make sure I finish every pass off I can do this, I’ve done it loads before Where am I aiming this ball? Choose a place & put it there Push hard Focus on the backboard Remember the game plan/set play Watch the ball

4. Impacts to Performance? What happens to your performance when you think about irrelevant thoughts? – Performance decreases – Mistakes increase – Choke Don’t think of a white Polar Bear… Impacts our attention (sponge)

5. Impacts to Performance? Relevant Irrelevant What thoughts are you filling your sponge up with?

6. Squeezing the sponge… 1. Evaluate your current thoughts 2. Create a ‘thought-stopper’ 3. Develop useful thoughts & images for different parts of your game to replace the irrelevant ones… Motivational/ Instructional Phrases Cue Words Images of past success Images of future success Remember to… Follow the above steps Follow the above steps Practice Practice Discuss & support as a team Discuss & support as a team K.I.S.S K.I.S.S