Integrating,and,Putting,All,To sports Integrating and Putting It All Together

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Normal 0 false false false MicrosoftInternetExplorer4 /* Style Definitions */ table.MsoNormalTable{mso-style-name:"Table Normal";mso-tstyle-rowband-size:0;mso-tstyle-colband-size:0;mso-style-noshow:yes;mso-style-parent:"";mso-padding-alt:0in 5.4pt 0in 5.4pt;mso-para-margin:0in;mso-para-margin-bottom:.0001pt;mso-pagination:widow-orphan;font-size:10.0pt;font-family:"Times New Roman";mso-ansi-language:#0400;mso-fareast-language:#0400;mso-bidi-language:#0400;}Across 17 chapters, mentalpreparation concepts and techniques have been discussed in detail in this book.We now look at how to bring it all together in an easy step-by-step approachfor a grappler or combat athlete tostart applying these methods on a regular basis. Some key points from earlierchapters will be highlighted here to emphasize their importance in acomprehensive mental preparation program. The steps outlined here take intoaccount all aspects of mental preparation discussed in this book. It gives youa complete and integrated approach to mental preparation. Grapplers and combatathletes who believe that they are already good at some aspects of mentalpreparation can choose the ones in which they believe they need help. Twenty Steps to an IntegratedMental Preparation Program STEP 1: At the very topthe heap, the very first thing you should do is goal setting.Several aspects of your mentalframework are dependent on the goals that you start out with in your grapplingor combat athletics career. Your goals will decide your motivation levelsdefine you career trackdefine your ambitionindicate your level of commitment to the sport Goals have to be set over anextended length of time (i.e., long-, medium-, and short-term goals), to giveyou the right perspective on where you are headed. You have to alsoperiodically set performance-based goals based on your assessment of the skill areasin which you are deficient. Let's take a look at an abridged version of the keyissues in achieving your goals. Achieving your goals: Your long-term goals (5-10+years) are your vision for yourself and path that you hope your grappling orcombat athletics career will take in the coming years. Your preparation has to startnow, both mentally and physically if you want to participate in a nationaltitle or world title in a few years.Getting mentally ready for major tournamentsis a composite of your preparation and experiences over several years. Learningand skill development go through a gradual progression in eventually preparingyou for the cherished big fights.Medium-term goals (1-5 years)require that you constantly assess what is happening within the grappling andcombat athletics fraternities, look for opportunities, evaluate the competitionin terms wins and losses, and so on.Short-term goals (6 months),given their immediacy, will require planning the exact dates when you shouldpractice, train, and get yourself physically and mentally ready. The fitnessregimen that you will follow, your diet program, your mental preparation, andthe coaching sessions that you plan to attend all fall into place when you dothe planning to achieve your short-term goals. Performance-based goalsetting: This requires that you and yourcoach make an objective identification of weak areas or deficiencies in yourand go about finding ways to improve your skills in those areas. Thesedeficiencies could be in technique or they could even be in mental skills. Youbasically have to identify those aspects of your preparation that needenhancement to deliver peak performance. Since this type of goal setting is performancerelated, players feel motivated enough to see it through and overcome the weak,in their performance. What emerges is a goal-directed, mental skills trainingprogram, whereby the goals that have been set could be measured over time. STEP 2: Commit yourself toconsistency in mental skills preparation and follow the techniques on a regularbasis. Mental skills work best if they are practiced and applied regularly.Develop a daily regimen. It can be as low as half an hour per day, but thepositive results will be evident within a few weeks. STEP 3: If you nurse abloated ego, tone it down much before the match begins. A bloated diminishesthe urge and ability to learn during practice sessions. You need an ego inorder to develop the right competitive frame of mind, but too much of an egocan eventually pull you down. Use tips provided in Chapter 7 to deal with a bigego. STEP 4: Sizing up youropponent is the next thing you should do in your mental preparation. a) Analyze the history of theopponent's performance in terms of wins or losses and skills weak pointsdisplayed in previous matches.b) Try to recall and bring to thefore any tactics that your opponent uses, so that you can build a strategy toneutralize them. STEP 5: Apply thefour-point approach to strategizing. Play to your plus pointsBe aware of shortcomings and vulnerabilities in your opponent Be aware of your own vulnerabilitiesBe flexible and develop alternative strategies Build-in "Ifstatements" to make your strategy as flexible as possible. Also, developspecific tactics to make your strategy workable. STEP 6: Use simple methodslike writing, audio-recordings, or computers to store your plan and strategyand commit it to your memory. Writing things down is one of the easiest ways tocommit something to memory. Your recall of the information will significantlygo up. It is also readily available to you for reference whenever you need torefresh your memory. STEP 7: Use simulation torecreate the challenges and stresses in a real match. STEP 8: Learn to visualizein order to mentally extend your practice time and to rehearse your moves inyour mind on a regular basis. Steps 9-14 have to be learned andapplied almost simultaneously for the best effect. These steps address the manyissues related to the critical mental process of achieving "Focus."One of the most critical aspectsof mental preparation is in applying all the mental skills required to achievethe multidimensional quality of focus.Multidimensional facets of focus: If you are motivated, it brings focus to your game.If you have a healthy ego rather than a bloated ego, it brings focus to your game. If you concentrate on the task on hand, it brings focus to your game.If you are alert and attentive, it brings focus to your game.If you have a winning attitude, it brings focus to your game.If you have ambition and killer instinct, it brings focus to your game.If you have passion for the game, it brings focus to your game.If you shed mental baggage and negativity, it brings focus to your game.If you are consistent with your training, it brings focus to your game.If you develop your memory retrieval skills, it brings focus to your game. STEP 9: Identify yourmotivators. Motivation is the fulcrum on which your sports career hinges.If demotivated, use the tipsprovided in Chapter 7 to tide you over the depressed feeling. For instance,never view a single failure in isolation-you have to take a collective approachto your triumphs and failures. Your self-assessment has to straddle a set oftournaments rather than any one tournament where you could not achieve a win. STEP 10: You can learn the"Distraction Breakers" and/or "Concentration Builders" toimprove your involvement in your matches. When you concentrate, you will beable to use your mind at optimal levels to call on all aspects of yourpreparation and prepared at all times. Each of these can bring a high level offocus into your learning process and your performance in a match. STEP 11: Analyze yourattitude to the game and toward competition. Attitude is all about developingthe right mindset and outlook to play in a competitive game. Attitude actuallycomprises three distinct traits:a) Professional approach tocompetition: The "Assertive" approach is without a doubt the mostprofessional approach to competition, and it is the best way to develop awinning attitude.b) Determination and grit c) Passion for the game STEP 12: Overridenegativity by getting rid of mental baggage such as injury trauma, gamefailure, or problems in your personal life. Regain control over your thoughtprocesses and move ahead. STEP 13: Make good use ofpractice sessions to develop both technique and mental skills. Prior to starting your practice, spend a few minutes thinking about what you would like to do, learn, and improve. Clearly outline issues that you want to deal with, such as styles, moves, concentration, intensity, alertness and so on.Display proactiveness and drive during training and treat it like a real game.Exercise control over your thought processes during training in much the same way that you will have to do in a match.After the practice session, spend a few minutes reflecting on what you learned and what you can follow up on in your spare time.Maintain a performance monitordiary or audio recording. STEP 14: Improve memoryretrieval to efficiently apply the mental skills techniques.Learn to use the "Image CueTechnique" and the "Structured Memory Technique:” They will help youwith quick retrieval of your game plan, your styles, and your moves, during amatch. Steps 15 and 16 have to befollowed a lot more diligently in the last few days before a match beginsbecause that's when confidence wanes and stress sets in. STEP 15: Useconfidence-building techniques like positive self-talk, and"weeding-out," to build confidence in yourself. Learn to believe inyour abilities.Confidence + Belief in Self =Toughness STEP 16: Relax: Try outthe many relaxation techniques outlined in the book. STEP 17: Deal withemotions-anger, fear-using the techniques provided. STEP 18: Continue to usemental preparation in the few minutes before the game. These include breathingexercises, visualization and self-talk. The breathing exercises will help youstay calm visualization will bring top-of-mind the key styles and techniquesthat you want to use, and self-talk will maintain your confidence at highlevels. STEP 19: During the match,concentrate on the game as it unfolds, play your game as you planned it, beproactive and aggressive, pay attention and gauge your opponent's strategy, andbe wary and alert at all times. You should also refocus as often as necessaryso that you don't lose track of your game plan. Use breathing techniques ifnecessary to assist you in refocusing. STEP 20: Post match review- Be brutally honest with yourself when you evaluate your performance. It willhelp pinpoint any weaknesses in your technique or mental skills. You can thenrun these weak areas more often in your preparation for the next match. http://www.lloydirvin.com