1. EMJOS Motivation EMJOS Tour – Sweden 2010 Fill in your sheets

2. EMJOS What is Motivation? Reasons why we do what we do The unbreakable desire to succeed Without motivation, actions have no meaning I can feel the wind go by when I run. It feels good. It feels fast. Evelyn Ashford 1984 Olympic 100m champion A one second mistake is still not good enough Thierry Gueorgiou, 6 times WOC Middle Distance Gold Medallist

3. EMJOS Staying Motivated Goals Belief Overcoming Obstacles A training plan/log Coaches Ask yourself: "Can I give more?". The answer is usually: "Yes". Paul Tergat, Marathon world record holder 2003-2007

4. EMJOS Set Goals Have a SMART Goal Something which excites you Every bit of training you do is one step towards it If you can dream it, you can do it! Thierry Gueorgiou, 6 times WOC Middle Distance Gold Medallist IMAGERY

5. EMJOS Believe in Yourself Belief = “be in love with” Love your sport Without that 100% belief in yourself to succeed you can’t achieve anything Positive language Under pressure you can perform 15% better or worse [than in training] Scott Hamilton, gold medal figure skater What if EVERY TIME it was BETTER?

6. EMJOS Use the Coaches Coaches are there to help you They won’t chase you unless you chase them first to show you want their help A coach can be like an oasis in the desert of a runner's lost enthusiasm. Ken Doherty, 1928 Olympic Decathlon Bronze Medalist

7. EMJOS Overcome Obstacles “I messed up the first control, it ruined the rest of the race” “I’m tired and can’t be bothered” “But it’s raining” “I don’t have the time” “Running is boring” “I’m injured” These are what you see when you take your eyes off your goal

8. EMJOS Think Positively “I messed up the first control, I’m going to forget about it and concentrate on spiking every remaining control” “I’m tired, but I know I can still go out there and win this race” “Running in the rain is actually quite fun” “I’ll run back from school instead of catching the bus” “Every step I take is one step closer to that win I want” These are what you see when you’re motivated, when you know you can do it STAND UP

9. EMJOS Some obstacles you cannot prevent. It is not these obstacles, but HOW YOU RESPOND TO THEM which makes the difference and keeps your motivation up

10. EMJOS A Training Log Allows you to see progress Allows you to identify patterns of errors EMJOS Purple

11. EMJOS Never Give Up! Don’t be scared of making mistakes, but make sure that when you do you learn from them I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. Michael Jordan, Basketball player

12. EMJOS Less is More Don’t overdo it Do what is right to allow you to reach your target Train, don’t strain Arthur Lydiard, world class New Zealand athletics coach

13. EMJOS Motivated? Kris Jones, 2 nd in JWOC Sprint 2010Lucy Butt, 3 rd at W16 EYOC 2010