Using Mental Skills to Optimize Performance Rene Matte

Using Mental Skills to Optimize Performance Renée Matte M. Sc. (Sport Psychology) Mental Performance Consultant (CSCA) renee. matte@unb. ca

Strategies for training • Set training goals How do you eat and elephant? • Practice with a purpose (imagery) • 60 second colour scan 60 second distraction (solution) scan • Mental reset • “Accountability” partners

Strategies for training • Excuses vs. solutions – Card (or colour object) challenge. • Creating rituals – Amp up quick breathing, movement, energy cue words, physical support – Cool down slow rhythmic breathing, progressive muscle relaxation, 5 -4 -3 -2 -1 – Celebration big action & control word – Mistake pair a key word & an action

Strategies for training • Simulate pressure situations & pair with mental / decision tasks • Find your ideal zone (scale of 1 -10) – Describe numbers 1 – 10 (how do you feel, what emotions come to mind, where do your thoughts go, etc. ) – Test it out with 1 consistent drill / measure of performance

Mental Block: Opponents Too Much Pressure • Play to your strengths • Overcome the obstacle Not Enough Pressure • Find a new goal / challenge them differently • “Crush” the pressure • Create artificial pressure (clock, points, risk) • Breathe in the “good”, exhale the “bad” • Reframe the game (1$ instead of a minute) • Reframe the nerves (butterflies mean that you are ready) • Birthday cake breathing • Play your “highlight reel”

Performance Spike: Momentum • Think of your advantages • Return point of focus (shifting your weight, watching the ball, choosing your “spot”) • The 4 “R”s – Recognize when you are losing control. – Relax by taking a few breaths – Regroup by letting go of the last few points. – Re-focus on what you need to do THIS point (focus on 1, focus on W. I. N)

Mental Block: Confidence Overconfidence Not Enough Confidence • Sensory scan (3 things you can see, hear, feel) • Inhale confidence, exhale doubt • Reflect on the process (instructional self-talk) • Power poses / take up space • Premortem (what could go wrong – how will you fix it) • I am ______ I will ______ • Play for the front of your jersey • The “winning” moment • Thoughts on a stream

Questions? renee. matte@unb. ca