UNC ATHLETICS MENTAL PERFORMANCE LIFE SKILLS TRAINING PROGRAM

UNC ATHLETICS MENTAL PERFORMANCE & LIFE SKILLS TRAINING PROGRAM Brett Manning Lyndsie Coleman, M. S.

15 Seconds of Focus

Session 3 Mental Performance Skills: • Focus Enhancement • Power of Routines Life Skills: • Relaxation • Identity Control

Focus Enhancement Goal: Create clear lines of communication in your mind

Focus Enhancement What does being focused actually mean? • In the present moment - Not thinking about the future or the past - “Be Here, Now” • High awareness… - Of the game/competition - Of your own emotions - Of small details - Of competitor’s and teammates’ movement

Focus Enhancement Ways to raise your focus level: • Become in tune with your breath • Determine the exact task at hand (simplify the process) • Integrate all of your senses - Pay more attention to sounds, touch, smells, seeing small details • Train your mind to have a high level of focus outside of sport PROCESS FOCUS details

Focus Enhancement What things can hinder your focus level? • Fans • Teammates/Competitor’s play • Coach • Officials • General Life • Pain • Failure • Success • Level of tiredness

Focus Enhancement Focus Breaks • Cannot focus 100% of the time • Develop a “Focus Tool” to help you get into high focus mode • Examples: • Que word(s)- “Be Here Now”; “Go Time” • Circle of focus • Quirks- Clap hands, etc,

Focus Enhancement 4 Questions From the Athletic Coping Skills Inventory (ACSI) (Smith et al. , 1994). Scale: 0 - Almost Never 1 - Sometimes 2 - Often 3 - Almost Always 1. I handle unexpected situations in my sport very well. 2. When I am playing sports, I can focus my attention and block out distractions. 3. It is easy for me to keep distracting thoughts form interfering with something I am watching or listening to. 4. It is easy for me to direct my attention and focus on a single object or person.

Focus Enhancement Application Activity: 100 Numbers

Focus Enhancement • Simple • Clear • Task at Hand • Aware of surroundings • Able to Predict • In Control • Attention to detail

Routines

Routines Why are routines important? • Improve consistency • Increase comfort • Ease anxiety Types: • Daily • Pre-Practice/Competition • Pre-Shot/Pitch/Serve, etc. • Post-Practice/Competition

Routines

Routines

Routines Application Activity Partner up and discuss your physical & mental routines: • Pre-game/competition • Pre-shot/pitch/serve • Post-game/competition

Relaxation Ways to relax yourself: • Slow, deliberate breath focus (meditation) • Body scanning • Progressive muscle relaxation • Stretching/Yoga • Exercise • Listen to soothing music

Relaxation Benefits of relaxation techniques: • Increased chance of playing in flow • Slows heart rate and blood pressure • Lowers stress/anxiety level • Increases present moment focus (clarity of mind) • Increases blood flow to major muscle groups • Reduces anger/frustration • Sleep: Easier to fall asleep and stay asleep • Increases grey matter in brain and improves overall brain performance

Relaxation When to use it? How to practice it? How do you relax?

Relaxation Application Relaxation Activity

Identity Control Who are you? • Private Identity- How we see ourselves • Public Identity- How we think others see us • Identity Foreclosure- I’m only an athlete! • Multi-Dimensional Self- I’m a lot of different things!

Identity Control Problems associated with identity foreclosure: • Over-commitment • Over training (can lead to physical exhaustion, burnout and anxiety when not training) • Use of performance-enhancing drugs • Social isolation • Post-injury depression • Post-athletic career transition identity crisis/depression

Identity Control Application Exercise: Defining your multi-dimensional self. 1. List all parts of your life (including sport) that you engage in on a yearly basis. 2. Rate the different parts of your life on importance to you 1 -10 1= Little Importance 10= Extremely High Importance 3. Write down: “I know that I am not an athlete only and that my performance as an athlete doesn’t define me as a person. It is only a reflection of part of my life. ” 4. Partner share

Next Session Date: Tuesday, December 3 (2 Weeks From Today) Mental Performance Skills: • Dealing With Anxiety & Pressure • Peak performances Life Skills: • Time Management (revisited)

Stay Connected Resources to Keep Learning About The Mental Game: • Website: www. unc-mental-training. weebly. com • Facebook Page • Twitter • Mass Texts • Email: uncmentaltraining@gmail. com • 1: 1 Consultation Questions?