Having a Plan
A large part of preparation is just having a plan. Preparing an athlete for practice or competition can be greatly hindered simply by not planning for the short and long term events. Plans should address the physical, mental and emotional aspects of competition. Coaches and athletes should look at the various events or turning points in the overall season, and then make decisions according to the direction the athlete needs to go. This can be done with physical and mental training that is specific to the individual and implemented over training cycles.
When to start mental training?
Consider this when creating a plan!
What is the desired result for the athlete?
What is Optimal Performance State?
2) uncompromising effort and the willingness to compete to the very end of competition,
3) optimal emotional arousal,
4) high tolerance for stress and distraction,
5) self-control.
Strategies to find and adjust for optimal level of arousal
Knowledge and Mental Planning
Other Approaches for a Mental Training Plan:
When to start mental training?
- It is recommended to initiate the psychological training program during the off-season or pre-season, when there is more time to learn new skills and athletes can focus less on winning In (Weinburg and Gould, 2007, p. 260).
- It is important to realize that, much like physical training, mental training takes time to shape an athlete’s mental ability and initial exposure to a mental training plan should last 3-6 months and be frequent, 3-5 times per week (Weinburg and Gould, 2007, p. 260-261).
Consider this when creating a plan!
- The athlete and coach can think about training and competition based on the various needs and desires for a given competition or venue.
- When focusing on components of training “…. it is absolutely essential to emphasize the development of athletes’ readiness to perform in the context of each specific competition. Each event can be viewed as a specific milestone over the course of many years or a single season. Each competition tests the level of preparedness of the athlete to demonstrate a concrete sport result"- Avksenty Cezarvich Puni (Ryba, Stambulova, Wrisberg, 2005, p. 161)
- Goals of training and competition can be emphasized and altered as the season progresses.
- The training plan and competition schedule may work to improve ability and challenge as the season goes on, assessing different needs and creating different goals for each given competitive performance.
- Utilizing these different focuses during training will give the athlete greater insight into skills they must work on, while also be able to practice a wider variety of skills (Ryba, Stambulova & Wrisberg, 2005).
- Appreciate the importance of the “big
picture,” and understand the value of long-term planning.
- Having the big
picture of the season’s progression in difficulty and mental requirements of
competition may help coaches decide what content and methods for training
cycles that would be most beneficial.
- The coach should also keep the athlete in mind, working to utilize the most beneficial training method for a given athlete.
What is the desired result for the athlete?
- Having a plethora of mental skills at
their disposal is a great benefit to the athlete.
- The athlete should work toward what Puni refers to as “boevaya gotovnost” (“readiness to fight”) or being aroused into what similarly might be considered an Optimal Performance State (OPS).
What is Optimal Performance State?
- Optimal performance states have five
components related to athlete readiness:
2) uncompromising effort and the willingness to compete to the very end of competition,
3) optimal emotional arousal,
4) high tolerance for stress and distraction,
5) self-control.
- In this
state, the athlete will be able to have control of their consciousness, being
confident and willing to compete until the competition is complete.
- They will need to find their optimal level of arousal, while still managing
to stay sensible and maintain a level of self-control (Stambulova, Wrisberg
& Ryba, 2006, p.175).
- Some athletes might have pre-dispositions for utilizing these mental skills and characteristics, some may require help from a well thought out training plan.
Strategies to find and adjust for optimal level of arousal
- Trial and error. The athlete attempts to compete with varying levels of perceived intensity and arousal for a given sport.
- To adjust arousal levels, athletes can utilize different relaxation techniques, breathing techniques or routines to promote higher arousal levels.
- Athletes can use music to motivate and inspire positive feelings or euphoria. Music can also increase adrenaline in the athlete. The athlete can create a pre-competition mix in order to promote arousal.
- The athlete can also use visualization of competition actions to increase arousal levels (Tong, 2011,
http://ezinearticles.com/?Optimal-Arousal-Levels-for-Inspiring-Sports-Performances&id=5699138)
Knowledge and Mental Planning
- Some coaches believe developing the athletes’ abilities to engage in game planning and preparation, and knowledge of strengths and weaknesses, as being attributes of mental toughness” (Weinburg, Butt, & Culp, 2009, p167).
- Allowing athletes to be involved in preparation enables them to make decisions for themselves and in hopes creation of greater understanding of practice needs while also being able to make better game time decisions.
- According to Puni, the coach’s role is to equip the athlete with the mental skills that would allow the athlete to be self-regulating.
- Athletes who relied on their coaches too much were unprepared for high level competitions where they were required to make quick and effective decisions (Stambulova, Wrisberg & Ryba, 2006, p. 177).
- Athletes that know what they were doing and why they were doing it might have a strong correlation of improved adherence.
Other Approaches for a Mental Training Plan: