Bowie Sagle, MA, LMHC Mental Game Coach

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1 Mental Game Coach

2 Professional Background Bachelors Degree in Psychology and Sport Psychology at Western Washington University. Masters Degree in Counseling Psychology at Saint Martin s University. Licensed Mental Health Counselor in Washington State. Head Cross Country Coach at Peninsula High School ( ) and Tacoma Community College ( ). Established Mental Game Edge in Tacoma in Loves a good challenge

3 What is Pressure?

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5 Sources of Stress What are some of the sources of stress (persons, situations, demands, fears, etc.) that cause you to feel uptight, anxious, and nervous prior to a competition? How can you view these stressors as challenges rather than fears?

6 Sports Psychology Applying mental skills to strengthen the effectiveness of an athletes physical skills. Athletes use sport psychology and mental game coaching not just because something is wrong with them, but because they want to get better at their sport and enhance their performances. An example of applied sports psychology is in how the athlete performs well in pressure situations.

7 The 4 C s Commitment Confidence Concentration Composure

8 Composure Composure is the ability to manage your emotional responses. A lot of things are going to happen to you and around you that you can t control, but you can control your response to what happens emotionally to you.

9 Peak Performance Peak Performance is the ideal performance state. Mental and Physical skills are successfully activated. Being in the Flow In the Zone You may notice changes in the following: Thinking (less paralysis by analysis) Memory (amnesia) Perception (slow motion, enlargement of objects) Dissociation (pain detachment) Information Processing (parallel processing)

10 Peak Performance Descriptors Focused Calm In Control Positive Fluid Trusting

11 Composure and Peak Performance Pre-performance composure skills Performance composure skills Post-performance emotions Positive self-talk Maintain positive self-talk Happiness Arousal control Arousal control Elation Relaxation training Relaxation strategies Ambivalence Rehearsal training Focus on performance cues Disappointment Physical skill rehearsal Mental/Physical routines Sadness Rest Enjoyment and fun Frustration Attitudes Anxiety & Stress Management Thought stoppage and replacement Maintain right attitude Welcoming the opportunity Thought stoppage and replacement

12 Your Peak Performance Share when you competed your best emotionally and physically. What made that competition so successful?

13 Confidence Confidence is the feeling that you can successfully accomplish a particular task. Confidence = Control x Competence x Consistency Confidence requires support Confidence is a learned attribute Confident athletes focus on success Confident athletes have a plan of action

14 Confidence vs Mistakes Mistakes Self Esteem Self Identity Self Confidence

15 Concentration Concentration is the ability to perform with a clear and present focus. The ability to pay attention to task-relevant cues and elements in the performance environment (selective attention). The ability to anticipate and prepare for variations in the performance environment that could distract one s attention (mental toughness)

16 Routines and Focus Cues Create a script of your routine that incorporates the keywords and concepts of a successful performance emotionally, physically, and technically.

17 Mental Toughness Strategies Clear your mind. Swimmers who are able to compete without any excess baggage or preconceived notions about how they should perform will be able to let themselves go when they get in the water. This will allow the swimmer to be open, creative, and to enjoy the celebration of competition and the rhythm and dance in the water. Prepare for competition conditions. There are lots of people around the pool and you need to be ready for it. Choose a narrow focus. Concentrate on your technique when it is hard to focus because of distractions. The most controllable thing is what you are doing technically. Perform as if there is no one but you and your teammate(s) in the pool.

18 Mental Toughness Strategies Learn to Relax. No matter how pumped up you are or how important the event is remind yourself to be relaxed. This allows breathing to be easier and for the performance to flow correctly. Breathing. To take care of your body and keep muscles from becoming to tense you have to find the spots during your performance for deep and open breathing. Follow pre-competition cues. Before each competition prepare yourself by having a routine that gets you mentally ready. What do you do when your on the deck of the pool and are waiting for your turn next?

19 Mental Toughness Strategies Find a stress buster. Do you need a quiet moment by yourself? Do you like to hang out and laugh with your friends? Know what helps you let go of stress. Think positive thoughts. Stay within yourself by visualizing your movements and using positive self-talk. If you stay positive in your thinking, negatives cannot get in. Avoid getting psyched out. Remember your work ethic, the hours in the pool and your commitment. Be confident in your preparation so you can relax and be ready to execute your best. Convert tension to toughness. The anxiety is excitement and can be calmed by reminding yourself to just let it happen. No need to overthink.

20 Mental Toughness Training Challenges, Obstacles, and Distractions Typical Responses Effective? Yes/No Mental Toughness Response

21 Inner Strength for Synchro

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