1. Dr. Olivia A Hurley Institute of Art, Design & Technology (IADT), Dun Laoghaire, Dublin, Ireland E-mail: olivia.hurley@iadt.ie Website: www.iadt.ie/ccta Twitter: @DrOliviaHurley Trojan Swimming Club Practical Mental Skills Training: Summer Camp 16/6/2014

2. “ I broke the race down …4 laps…then another 4…and another 4…then a sprint to the finish" [Sonia O’Sullivan: Fail Better, TCD: https://dublin.sciencegallery.com/events/2014/02/runnerpsychologyfailingbettersports oniaosullivanandianrobertsonfullybooked] Dr. Olivia Hurley Trojan SC 16/6/14

3. Q: What is the best advice you’ve ever been given? “Train as you are going play”. Try to mimic what you are going to do on match days during the week. Don’t train at 70 or 80 percent and expect the adrenaline to pick you up that extra 20 per cent come Saturday. Train with that level of intensity in short bursts during the week and you will have yourself very ready for the game”. [Brian O’Driscoll] Dr. Olivia Hurley Trojan SC 16/6/14

4. The 3 Cs = ??? :................. &......... 2 Key Myths: * Myth 1: Champions born mentally fit/“tough” X...... made √ * Myth 2: Mental fitness is:..... static.....X..... dynamic √ Mental Skills Training & Mental Fitness Dr. Olivia Hurley Trojan SC 16/6/14

5. Facing Challenges-Mental Strategies: Mental ‘Maps’ [Motivation - Goals]* Mental ‘Movies’ [Imagery] Mental ‘Moods’ [Relaxation strategies] Mental ‘Memories’ [Concentration strategies]* Training for Prime Swimming Dr. Olivia Hurley Trojan SC 16/6/14

6. SMART/SCAMP Goals (see Handout 1) [Outcome, Performance, Process Goals] S – Specific M – Measurable A – Agreed / Action-based R – Realistic T – Time phased / Task focused Dr. Olivia Hurley Trojan SC 16/6/14 S – Specific C – Challenging / Controllable A – Agreed/Action-based/Attainable M – Measurable / Multiple P – Personal

7. Dr. Olivia Hurley Trojan SC 16/6/14 Using Imagery Practical Tips - PBIUU (see Handout 2, 3 & 4) P – Practice B – Be positive I – Imagine specific actions U – Use all relevant senses U – Use imagery in practice (training) Dr. Olivia Hurley Trojan SC 16/6/14

8. Dr. Olivia Hurley Trojan SC 16/6/14 Imagery Skills (see Handout 4)

9. Dr. Olivia Hurley Trojan SC 16/6/14 Mental Practice in Action (see Handout 5) R – Relax C – Create your image R – Rehearse U – Make routine U – Use imagery in practice (training) Dr. Olivia Hurley Trojan SC 16/6/14

10. Dr. Olivia Hurley Trojan SC 16/6/14 Assessing Mistakes (see Handout 6)

11. Dr. Olivia Hurley Trojan SC 16/6/14 Reframing Setbacks (see Handout 7)

12. Dr. Olivia Hurley Trojan SC 16/6/14 Self Talk Examples (see Handout 8 & 9)

13. Dr. Olivia Hurley Trojan SC 16/6/14 SCAR (see Handout 10)

14. Swimmers perform the way they practice Dr. Olivia Hurley Trojan SC 16/6/14

15.  Karageorghis, C.I., & Terry, P.C. (2011). Inside Sport Psychology. Champaign, IL: Human Kinetics.  Kremer, J. & Moran, A. (2013). Pure Sport: Practical Sport Psychology. London: Routledge.  Moran, A. (2012). Sport and Exercise Psychology: A Critical Introduction. London: Routledge. Recommended Texts Dr. Olivia Hurley Trojan SC 16/6/14

16. Moran, A. (2009). Learn to concentrate - http://www.mindcoolproductions.com/pro ducts/concentrate/ Recommended DVD Recommended Website for Swimmers British Psychological Society (BPS): Going for Gold http://www.bps.org.uk/going-for-gold The Psychology of Cycling http://www.stickybottle.com/coaching/video-the-psychology-of-cycling- are-you-doing-all-you-can-to-achieve-your-goals-on-the-bike/ Dr. Olivia Hurley Trojan SC 16/6/14

17. Thank you for your attention Any Questions?? / Good Luck!! Dr. Olivia Hurley Trojan SC 16/6/14