Help Flashcards
What are the four markers of mental toughness?
Emotional Flexibility
Emotional Responsiveness
Emotional Strength
Emotional Resiliency
Emotional Flexibility
The ability to absorb unexpected emotional turns and remain supple, nondefensive, and balanced.
Emotional Responsiveness
The ability to remain emotionally alive, engaged, and connected under pressure
Emotional Strength
The ability to exert and resist force emotionally under pressure, to sustain a powerful fighting spirit against impossible odds.
Emotional Resiliency
The ability to take a punch emotionally and bounce back quickly, to recovery from disappointments and jump back into battle fully ready and resume the fight
What is Mental Rehearsal
Known as visualization and imagery
Uses the human sensory systems to create or recreate an event in your mind
Benefits of Mental Rehearsal can help you
Practice when physically able
Improve performance
Improve or learn skills
Improve connection between mind and body
When to perform mental fitness
Before, during breaks, throughout, and after events
Tips to use mental fitness
- Single move at a time, first in slow motion
- Replay increasing speed
- Imagine KEY WORDS
- Imagine in all senses and emotion
- Imagine “perfect” execution
- Piece together moves
- Picture entire game. Imagine strategies and options
- Picture team mates and opposition
- Imagine Winning and the spectacular
- Respect KEY WORDS as you visual rehearsal
Types of Visualization
Object Visualization
Technical Visualization (Yourself)
Tactical Visualization (Team)
Outcome Visualization
Intrinsic Goal Setting
Performance success
Skill improvement
Increased ability to persevere
Emotional control
An opportunity to challenge myself each day
Extrinsic Goal Setting
Pride of my coach
Positive recognition from my team mates & friends
Team and League Awards
Post-Secondary/ Provincial opportunities
Types of Goals
Process
Performance
Outcome
Process Goals
Specific actions or processes for performance - outcome under the control of the athlete
Performance Goals
Individual athletes measures independent of the competition and based on personal standards set - established by the athlete (so greater control), and personal.
Outcome Goals
Focus is on the end-result of the competition, can be dictated by the competition, and not entirely in the control of the athlete.
Self Talk ABCs
Activating Event
Belief About the Event
Consequences
Reasons for Negative Self Talk
- Catastrophizing - Expecting the worst, exaggerating the consequences
- Blaming - Unwillingness to take responsibility for behaviours
- Absolutes - Unforgiving thinking - Must, Should’ve, Ought to
- Polarizing - Good or bad, succeed or fail - no room for gray area
- Fear of Failure
- Social Approval - must win for the approval of others
- Equity - Life should be fair, if I put in the work I should improve like everyone else
- Social Comparison - The performance of others dictates your own successes and failures
- Perfectionism - Life is over when things don’t go perfectly
Components of the Wheel of Excellence
Belief and Commitment
Positive Images
Mental Readiness
Full Focus
Distraction Control
Constructive Evaluation
Big Island
The major thing you consider yourself to be
Small Island
Attributes and titles that make up your being excluding your primary one
Be SMART when setting goals
S be Specific
M be Measurable
A be Adjustable
R be Realistic
T be Time Bound
S be Self-Determined
