Mental Toughness Training

MAKE THE COMMITMENT FIRST, SET YOUR GOALS, THEN WORK HARD!

Developing Motivation
1) Dare to dream
2) Define and commit to your mission as it provides meaning and motivation
- write your mission down (goals and sub-goals)- it becomes your contract
3) Set daily goals- quality practices help you get better

Developing Confidence
- being in and succeeding in pressure situations
- focus on the positives including turning criticism into positives
- Believing in yourself is more important than the situation!
1) Your Strengths- write them down so you can focus on them
2) Past Successes- write them down so you can focus on them
3) Preparation- it starts in practice!
4) Praise- focus on the good things others have said about you

Reducing Pressure
1) Challenge as an Opportunity rather than a threat
2) Keep it simple, controllable, and manageable

Developing Focus
1) Focus on the Present- right here, right now
2) Focus on the Positive- things you want rather than things you want to avoid
3) Focus on the Process rather than the outcome

Competitive Focus
1) Scan the situation
2) Plan- analyze the situation and devise a plan- preview or create an image
3) Do- shut off scanning and planning and just do it!

Imagery
1) Creating or recreating
2) Multi-sensory
3) No external stimulants necessary
4) Preparatory imagery as well as using it after competition

Concentration and Learning How to Focus
1) Focus on your breathing
2) Pay attention to what you hear
3) Be aware of bodily sensations
4) Focus on only one emotion
5) Focus on a room
6) Do a movement very slowly