Chapter 16

Question 1

In general, what is a competition plan?

Answer 1

the things that an athlete can do, say, think about, concentrate on, and attend to on the day of, just before, and during the competition that will maximize the chances of the individual performing up to his/her potential

Question 2

In a sentence each, list and describe the purpose and the time-frame of each of the five components typically included in a complete competition plan.

Answer 2

1. a game day plan - from time of awakening to hour prior to
2. pre competition plan - last hour or so prior to
3. competition focus plan - to ensure that once the competition starts the athlete will experience the covert and overt behaviors associated with optimal performance
4. refocusing plan - dealing with uncontrollable distractors that might be encountered
5. post competition plan - for reviewing and refining the plan

Question 3

A game-day plan should enable an athlete to answer “yes” to what six questions?

Answer 3

1. Does it include a wake up routine to start the day in a good mood and a positive frame of mind
2. does it ensure the athlete will eat proper foods, and that the last meal is at least 2 hours before the beginning of the competition
3. does it ensure the athlete will consume ample fluids
4. does it maximize the likelihood the athlete will enjoy the experience of preparing to compete
5. does it include an equipment and clothing check prior to leaving for the competition site
6. does it identify the appropriate times for leaving for, traveling to, and arriving at the competition site

Question 4

What six outcomes should a well-designed pre-competition plan ensure in terms of athletic readiness to perform?

Answer 4

1. appropriately warmed up and energized
2. reasonably free of excessive nervousness or anxiety
3. maintains positive self talk
4. focuses on realistic performance standard or execution goals
5. mentally rehearses previous successful performances
6. ready to attend to task relevant cues at the time that the competition begins

Question 5

List three strategies that can be followed for helping athletes to develop precompetition plans.

Answer 5

1. provide them with a best/worst competition questionnaire
2. provide a detailed precompetition plan guide with write in options
3. provide a questionnaire to identify the athletes current mental preparation activities, and areas in need of improvement

Question 6

After a pre-competition plan has been prepared, what are five of the nine questions to which an athlete should be able to answer “yes”?

Answer 6

1. Does it identify the appropriate times for performing warm-up and stretching activities, changing into the competition uniform, completing the mental rehearsal or pre-performance routines, mecting with the coach, etc.?
2. Does it include specific positive self-talk and other strategies to help the athlete maintain confidence (as described in Chapter 15)?
3. Does it keep the athlete away from individuals (such as friends, relatives, the press) who are not familiar with mental preparation procedures, especially during the last hour or so before the competition?
4. Does it include steps to minimize distractions, including interactions with other performers, especially during the last hour before competing?
5. Does it include performance enhancement imagery at the competition site?
6. Does it include steps to help the athlete maintain an appropriate, narrow focus on the here and now, especially during the last few minutes before competing?
7. Does it ensure that the athlete will maintain an appropriate level of physiological and emotional arousal, especially during the last few minutes before competing?
8. Does it ensure that thoughts that might occur about the competition are kept as simple as possible?
9. Has the pre-competition plan been practiced before one (and preferably several) mock competitions?

Question 7

What period of time is covered by a competition focusing plan?

Answer 7

from the beginning to the end of the competition - soccer, the whole 90 minutes and overtime and penalty time of any given game

Question 8

What is the general goal of a competition focusing plan?

Answer 8

ensure that once the competition begins the athlete will experience overt and covert behaviors that characterize optimal performance

Question 9

A useful strategy when helping athletes to develop competition focusing plans is to encourage them to view extended athletic performances in terms of segments.

Answer 9

Cycling: a climb can be one segment, the downhill another, a long flat road another again.

Question 10

Competition focusing plans are likely to include self-talk to relax, key words for skills, and mood words.
give plausible examples of these three different types of self-talk

Answer 10

1. Cycling
   
   1. r-e-l-a-x
   2. up, hover, out
   3. push, boom

Question 11

List the five potential distractors at competitions

Answer 11

1. psych out attempts by opponent
2. thinking negatively about a skill
3. feeling nervous or anxious before a competition
4. thinking negatively about facilities
5. feeling tired or starting to hurt during a competition

Question 12

What two aspects of an athlete’s performance should a post-competition evaluation assess?

Answer 12

1. self assess
   
   1. their athletic performance
   2. mental performance and readiness