Have you read the Sports section of your newspaper lately? I have. I do every day. I am always amazed by how much of what I read refers to mental aspects of a player's or team's performance.
Try it sometime. Read an article in that section and see if you can spot it. An athlete, a coach, the writer, inevitably someone mentions something about what is going on beyond the physical aspects of the sport performance. That's because the mind plays such a powerful role in ultimate behavior. The possibilities of success for an athlete who learns these techniques, and how and when to apply them, are endless. While you may not have heard specifically of "sport psychology" before, you have most certainly experienced it whether you knew it or not. That is why this is so exciting for me, and why I love what I do. I get to point out, put a name to, common sense that is not commonly applied. My clients inevitably experience that "a-ha moment" and there is a noticeable improvement in every aspect of their performance. Consider your own performance, be it in sport, business, or elsewhere. When you were successful, how did you feel? How did you prepare for a meeting, a presentation, a game? What went through your mind? When you made an error or even failed entirely, what thoughts appeared? Did you have a good talk with yourself? Replay what happened? Tell yourself you won't do it that way again? You were using mental techniques to affect physical behavior. Whoa! Breakthrough! We all are capable of great success and improvements in state of mind and behavior. The key is knowing which techniques are most effective, learning how to use them, and when to apply them. Back to the newspaper articles. Golf is in the headlines here in DC, as the AT&T National is in full swing (pun intended). Considering the actual physical effort in golf--swing, hit--takes mere seconds of the player's time, there is an awful lot of time out there when the player is left to think. In today's Washington Post, writer Barry Svrluga writes,"The walk from the ninth green to the 10th tee at Congressional Country Club cuts across the pristine practice green...There is, in those few hundred paces, a chance to think, be that productive or destructive." (emphasis added) Young golfer Jordan Spieth, just 19, felt he just needed "one break" to rebound from less stellar play. His outward appearance along the course reflected his inner voice. His shoulders slumping, eyes unfocused, he looked like a beaten man. "Maybe lost a couple of shots with my emotions there, which is upsetting," he says. He let some shots affect his thinking about future shots, a big liability in this or any game. On to London, where Wimbledon finished its opening week. Here we find more than just physical play at work for Serena Williams, number one seed. What could she have to think about when she is already so successful? Remember a rule of thumb in competition is to take each moment, each play, set, match, win for itself. Learn from it and move on. So for continued success, the mental training cannot end. "I feel like I try to play better as each match goes on," Williams said. "I try to find out something I can improve on from each match." From calming nerves to self-talk to refocusing to self-evaluation, ultimate performance depends not only on physical skill and strength, but on command and application of mental tools as well. The importance cannot be overstated. Still unsure? Open the Sports section, and read all about it.
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Happy Father's Day! My thoughts today turn to my own Dad. He is an amazing man. (Don't we all think the same of our Dads?) I decided today to reflect on how my Dad encouraged me in my athletic pursuits. He instilled a confidence in me that served me well both on and off the field.
My dad was not exactly an athlete growing up. He was, by his own admission, a scrawny, skinny little kid. More water boy, less superstar. He likes to say of his position on the football team, he was "Left Out." He and the bench were best friends. He was much more interested and talented in the arts, acting and singing. More acting, I guess. He says of his time in Glee Club, "The director would look my direction, stop us and say something didn't sound right. We'd try again, at which time I would just move my mouth without actually singing. The director would nod enthusiastically and remark, 'Yes, that's better.'" Dad had three kids (I'm the middle child), all of whom were involved in sports. Dad was right there every step of the way. He was a linesman for soccer games, he was our #1 fan in the stands. Dad would practice outside with us as long as we wanted. He never let any insecurities he may have had from his own sports experiences influence us or our participation and experience. We could play whatever sport we wanted. There was no pressure to be the best, just to have fun. I recall a track meet I had in high school. Our team was sorely lacking in female long jumpers. That is to say, we had no female long jumpers. I volunteered to carry the event for this meet. I was not a standout sprinter on our team, so the coaches had little hope for my success in the long jump. They consequently gave me little assistance, but wished me luck in the meet. Looking back knowing what I know now, yes, those coaches could have used a sport psychology consultant's input! But I digress. The track meets were held on weekdays after school. For Dad to be able to come, he would have to leave work early, not as easy to do in the pre-"flextime" world. But leave he would. Even when I explained the long jump situation, and reiterated that he most certainly did NOT need to come, he still showed. And as I sprinted down the runway, leaped like a boulder from the white line and landed rather ungracefully in the sand, he was there cheering wildly. I felt like I had set a World Record. When I came to my senses that long jump and sprinting were not my things--my body is, to my dismay, perfectly suited to long-distance running--I switched to cross-country. 5K runs now. Dad offered help in the transition; he would practice with me. Not a natural runner, Dad had participated in a few races of his own in the past, enduring without having even trained. I still don't know why he did those. Anyway, what Dad was, is, always will be, is a Marine. He was a Marine reservist ("if you go through boot camp, you're a real Marine!") for many years. I was told from a young age that I could do anything because I am a Marine's daughter. "I can go days without food, nights without sleep." This is important to tell you so you will understand his will, his drive to never give up, to keep up with his teenage daughter, for heaven's sake, on a 3.1 mile run. So we went to a course and ran. Bless his heart, as they say in the South, he did it with me! I'm not sure I truly appreciated at the time what it took for him. But I "got it" on some level. All I needed to know was he was there. He tells me now he called on every reserve he had just to keep up. He was NOT going to quit. We also shared an affinity for weight training (he often referred to his biceps being as big as Arnold Schwarzenegger's, and offered the tape measure to prove it), and boxing. We worked out together in gyms and in the garage. He taught me all he knew about boxing from years of watching and, as I understand it, actually participating in "smokers," unofficial amateur boxing events in his youth. Even today the "pa-pa-pa, pa-pa-pa" sound of the speed bag instantly brings me to his presence and makes me smile. Our time together was so precious to me. It was during these workouts that I was able to really talk to him about anything and everything. The sports pursuits brought us a direct line of communication. A time of laid-back, informal conversation. He imparted his wisdom on many issues, I soaked it all up, while we sweated it out. Now, at 71, Dad is maybe a little less active but no less a competitor. He still compares biceps, and will take anyone on in arm-wrestling. He walks and participates in square- and round-dancing. And he continues to encourage me, as well as the next generation, his grandchildren who excel in football, ice hockey, and rock climbing. The perseverance my Dad embodied, his encouragement and unconditional acceptance of me, gave me the confidence to try, to fail miserably or excel greatly in athletics or any other pursuit, and to keep on trying. I don't feel that I have any limits to what I can accomplish if I put my mind to it. He taught me that I can do anything. Well, I am a Marine's daughter, after all. Ah, summer. Warm weather, sunny skies, crickets chirping, the barbeque grill calling my name. Oh, and my workout and practice schedules get completely screwed up! Kids; we love 'em. We also love having a consistent schedule while they are at school. So, what now? For me, summer means the ice rink schedule changes. My coveted morning public skate, where I practically have the ice to myself, is gone in favor of hockey camps. Gym workouts are tough to make, especially since my kids are too young to stay home by themselves and, according to them, "too old for the little kids" care center at the gym. So do I just "take the summer off? No way, that would be way too tough for me mentally. If you're like me, your brain needs the boost of regular activity as much as your body does.
So what do we do now? Well, we start with reframing and setting some new goals for ourselves. Reframing is a fancy word for figuring out what we were doing and why, what we were getting out of it, and seeing it in a slightly different way. Then we can find a way to keep our activity (albeit in slightly different form) this summer. Take your current workout or activity schedule and write it out on a piece of paper. For me, it would be: Skating: Mon., Tues., Wed. mornings Strength training at the gym: Tues. and Thurs. midday Yoga: Thursday midday The first obvious step is to see if the locations where I have these activities provide opportunities at alternate times. Skating was the most problematic because while there are other public skate times offered (evenings), the chances of having the empty rink I "need" are slim. Gym strength training is the easiest--this can be done at any time, including weekends or evenings when my dear husband can be home with the kids. Luckily summer also means the kids' afternoon, evening and weekend activities have taken a little break, so that's helpful. Yoga is a little more difficult since the particular variety I enjoy is only offered that one time each week. I looked at skating and yoga and what I need or get from them. Skating gives me cardio training and the opportunity to develop and practices my skills. Yoga provides relaxation, strength and balance development and meditation. When I think about it, the elements of my yoga practice are actually things I can do at home with my mat and maybe even a yoga DVD. Not ideal, but its not forever, either. I have some equipment at home that can also help me with my core/balance work. Check. For skating, I need to look at my goals. Mainly skill development and practice. Ideally I would have all the space I need to perform each skill. So I reframe--are there skills which I can practice that require smaller space? Actually, yes, many. My focus for the summer, then, will be to work on these basics. If I really think about it, many of those skills are ones I had considered a little "boring" in relation to later elements I acquired, but they are vital to master if I really want to move on in my figure skating. Setting this new goal for myself actually brings a bit of excitement, rather than lament and yearning for the lost ice time and space. The cardio training I may be missing from being unable to skate full-out can be made up in a big way--go outside! Here's where the aforementioned kids come in really handy (I knew they would). They are always up for some outdoor fun, as is my trusty golden retriever. I think I'll have more than enough opportunites to get active. So I think I'm all set. How about you? If it seems that all is lost, take it one step at a time. And, to paraphrase an old adage, remember "This summer, too, shall pass." Probably too quickly. Before we know it we'll be back to the old schedule. We might even miss the summer changes. I had a delightful and productive meeting of the minds last week with an affable, engaging golf pro, Mark Guttenberg. Mark and his wife, Leslie, are owners/instructors of Guttenbergs Golf Development Programs in Aldie, Virginia. As I grow my practice to include golfers, I know it is vital that they learn the mental game of golf. I thought it would be interesting to hear from one of the best players and coaches just how effective he feels mental training is for golfers, and how he himself uses it in his game. Mark has been playing golf competitively for 50 years, and has won many tournaments. He has always been a big believer that much of the game is mental--considering you are really only physically "playing" for a mere fraction of the time you are on the course. Focus, control of emotions and confidence are key to a successful game.
We talked about using imagery, positive self-talk and cue words. Mark emphasized the importance of a brief, well-rehearsed, effective pre-shot routine. The pre-shot routine serves to calm the golfer immediately prior to the shot, focus attention, establish an effective mindset and prepare the proper timing for the swing and ultimate shot. With the golfer involved in such a routine, he leaves no room in the mind for distracting or negative thoughts. He is in the here and now, no past shots, no future outcome. This focus is essential for good performance. Another aspect we discussed which I find really interesting, is the idea of attaching a certain feel to the performance. Essentially bringing "emotion to the motion." The more positive, heart-charging emotion we can consciously or subconsciously attach to a particular movement, the more likely we will be successful performing it. Imagining how great it will feel inside when the shot goes the distance, the ball drops in the hole, the crowd goes wild, all of these emotions can increase the golfer's (or any athlete's, really) sense of confidence and belief even before the shot. A good time to make the connection might be in practice. Every time you are successful, celebrate! Make the celebration as big as you want, the more emotion the better. Eventually the emotions will be there in comp, even in anticipation of a shot you have been successful making at some point. Mark is not an anomaly, as many golfers have a grasp on the mental game. However, Mark noted, while every golfer knows there is a huge mental component, they don't always know how to access it and make their mind work for their game. Ah, looks like that's where I come in! Be sure to check this website for more articles for golfers in the coming weeks. It was a great visit--a big thank you to Mark for his valuable time! If you would like to learn to play golf from the #1 PGA ranked teacher in Northern Virginia for 14 consecutive years, check out Guttenbergs Golf Development Programs at www.guttenbergsgolf.com. Did you catch Washington Redskins quarterback Robert Griffin III's press conference yesterday? If so, you may have noticed he alluded several times to mental aspects of his rehabilitation. He talked about "mental reps," mindset, goals and imagery. He sure seems to have a good head on his shoulders, and knows how important it is to engage his mind as he heals his knee. RGIII said that at yesterday's practice he and a few other injured players went through "mental reps," rather than taking actual snaps and running full-speed plays. He said doing the mental reps kept him engaged in the practice, rather than just sitting there, watching. "Practice can get a little boring when you aren't taking those mental reps, but as long as you get at least a little bit of work in, we don't feel like we're completely separated from the team." This involvement is vital when you find yourself on injured reserve. In addition to helping you to still feel a part of the team, the activity that you do engage in, even mentally, continues to strengthen the neural pathways involved in the physical movement of play. RGIII held the ball, dropped back, surveyed the field and threw the ball. He did not do any sprinting or cutting like he might have if he were in perfect health. Since there was no pressure to actually complete the pass or avoid a blindside hit, he was able to focus more on the process of decision making in the plays. He explains, "The mental rep is...basically just paying attention...It helps you by looking at it from a different perspective, so that when you get out there on the field you understand that you only need to look at this guy on this play, this guy on this play, and you go about it that way." RGIII also knows the importance of setting goals when embarking on the seemingly endless road back to full activity. He said as soon as the surgery was over, he thought about the date of the first game of next season. He made that his goal for returning to play. He even set that date as his pass code on his phone! Finally, he talked about his mindset as a player. While many may criticize some of the play calling decisions made in the past, we all need to remember we are dealing with a "high-caliber athlete," as RGIII referred to himself. More may be expected, but more will likely be achieved as well. He said he wasn't going to change his mindset, his will to win, but he would do a better job of making more appropriate decisions for the situation. He also talked about his emotional mindset upon his return to play. Many athletes have a nagging doubt that their injury is truly healed, or they fear that they will suffer another injury. RGIII said, "It's all about having that confidence. If you put the work in, you'll have that confidence when you get back out there on the field. It's about playing like you were never hurt." He said when he returns to play he will not play afraid. He will believe that he is invincible. His fans are way ahead of him on that one. I am no longer a beginner figure skater. This is my favorite thing to say since about three weeks ago when my coach "tested" me on my basic skills and declared I had received a passing grade. It's a really big deal for me because I am new to figure skating itself, not just to lessons. And because up until a little over a year ago, I was deathly afraid of the ice and everything about it. Cold, hard, slippery, unforgiving--what's to like? But when my young son declared he wanted to be a hockey player and take lessons, I pulled out the mom martyr card and decided to make the big sacrifice. I would learn to skate too, so I could help him achieve his Alexander Ovechkin board-crashing celebration dreams.
I tried on my own at first, and thought I was making great strides. I was falling much less frequently--bonus! I befriended a woman who was much more advanced than I, and who kindly took me under her wing. She very directly declared I was not doing very well, and should take lessons from a coach like she was doing. I appreciated the honesty and got a coach. He and his coaching partner have been skater and coach, respectively, at the Olympic level. Naturally, I was a bit intimidated at my first lesson! Fast forward to today, and now my coach (I switched coaches to the partner back in September) actually says I'm doing "very well" once in a while. (He is not one to give positive feedback unless it is earned. I guess you could say he is the Simon Cowell of the rink. I do appreciate that, actually!) How I got from Day 1 to today was a study itself in sport psychology, and an inspiration for me to go "official" so I could help others achieve the same success. My main tool of choice was, and continues to be, mental practice. After learning the physical requirements of a movement at the rink, and practicing it (usually badly, with less than stellar results at first), I go home and relax and practice it all in my head. I try to experience as many senses as I can, recalling the feel of my muscles during the move, the placement of my skates and my arms. Even just imagining these, I can sense my muscles actually tensing, receiving the message my brain is "sending," but without the order to actually move. In my mind, I am always successful with the movement. Over and over, getting it perfect each time. By the time I get back to the rink, my mind feels a sense of confidence, that I have already mastered the new moves (albeit in my mind). My body responds as if it had all been in "real life." While not perfect, there can be huge improvement even the next day. And I don't have the fear and trepidation I had upon first learning the skill. I have set goals for myself, continue to use mental practice, and have such a blast at the rink! Look out Disney Princesses on Ice, here I come! Finally the website is live! I hope you find it useful and even inspiring. Personal Best Sports is the culmination of many years of education and "unofficial" sport psychology consultation. When I decided to go "official," I mulled over names for the business. Similar businesses I found included "mental or competitive edge," "elite," or "winning" in their names. To me, these words all seemed to invoke competing at the highest level, surpassing all others, winning as the ultimate outcome. My contention, however, is that our greatest competition is actually ourselves. Being able to achieve a personal best performance, constantly improving, staying motivated, setting and achieving goals, and most of all believing in one's self and abilities, is more valuable in the long run in both athletics and life. It is through striving to achieve our personal best performance that we develop mental strength. A happy by-product of this just might be winning, beating the competition or having an "edge" over the others in one's chosen activity. But that is not the main focus. In my practice with athletes I am a resource, a guide, a catalyst. Through discussions, careful analysis and observation, and implementation of a personalized plan of action, I enable the athlete to improve focus, take ownership of their skills and abilities, and find ways to mentally prepare for athletic activity. By applying what I teach, athletes can be in control and well on their way to one of many "personal best" performances.
The Personal Best Sports logo depicts an athlete breaking through barriers to reach for the stars. The stars are goals, and the barriers represent conflicting attitudes, beliefs, negativity. There are three stars to represent mind, body and spirit. All of these are intertwined and play important roles, whether in athletic development, injury rehabilitation, or ultimate performance. I hope you will take the time to read the articles I post in each of the specific areas of interest--coaches, athletes and parents. I hope you can gain insight that will help you in your endeavors. And if you are interested in delving further and would like to meet with me for consultations, I am here for you. Welcome, and enjoy! |
"Even if you are on the right track, you will get run over if you just sit there." Personal Best SportsThe sports world is filled with stories of perseverance, failure and success, personal struggles and public triumph. Each story provides insight into the mental side of sport and activity. Archives
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