The following physical changes contribute to performance slump. Physical injuries
Extended fatigue Health Problems Poor diet. 4 Mental Changes
Persistent Performance Slump are Psychological in Nature: the “Negative Spiral”:
Low self-confidence Negative Attitudes Increased Tension Increased Arousal
Cure: Complete recycling is needed new perspective
New attitudes New Expectation 5. Increased Awareness
New learning in mental realm has similar effect
Increased Awareness leads to initial performance slump. With mental realm, disruption is of shorter duration. Customary mental responses are changed by Awareness of muscle tension levels Energy states
Breathing patterns, Negative attitudes, etc.
4.9 The Performance Slump (con’t) Cures (for Eliminating Stubborn Performance Slumps)
First, check that we are physically healthy! If we are not physically healthy, maximum performance cannot occur!
If slump is not due to physical factors, then slump is due to mental factors. Mental Factors
Step 1
Acknowledge and accept the fact that your slump is resulting from your current attitudes,
beliefs, mind sets, and confidence levels Slumps
disrupt arousal level
lowering frustration levels (easier to get frustrated) intensifying feelings of worthlessness and guilt Commit yourself to a = psychological recycling effort. Step 2
Take a break from your normal training schedule, even 1-2 days. This is helpful in breaking the “Negative Spiral”.
Step 3
Make a conscious and deliberate effort each day to have fun with your sport and to renew your enthusiasm and excitement for playing.
Review your personal goals and objectives
You need a renewed sense of motivation which translates to High Positive Energy.
Step 4
Increase your level of physical conditioning
Remember, physically stronger means mentally stronger. Step 5
Spend 2 x 10 minutes each day reconstructing: Attitudes
Beliefs Thoughts Each Session:
1. start with 7 minutes relaxation
2. Then Visualization and Imagery practice – visualize yourself breaking through to new and exciting levels of performance. “See” and “Feel” your self-confidence grow.
Reprogram your inner world of experience as vividly and realistically as possible.
3. Repeat several times to yourself : ”I am breaking through”
“I am breaking through”.
Practice recapturing those “winning feelings” Step 6
Don’t force it! Take the pressure off!
4.10 Preparing for the Big Game
If you can play well for the next 2 games, you’ll make the playoffs for the first time ever. The whole season boils down to these two last games over the next two weeks.
You want to make the playoffs more than anything. ou can feel the pressure mounting.
What can you do to ensure your best performance in important games such as these? How do you prepare?
Don’t Do
Physicals Don’t significantly change the physical training
routine that has worked best in the past. This is not the time for over-training.
Significantly changing habits now will lead to: Muscle soreness
Stiffness Injury
Don’t break your training routine before important events.
Maintain regular physical program. Ordinary running
rope jumping
speed and agility drills, etc Remember.
Relationship between physical strength and mental strength is real. Stay on schedule (eating, sleeping, drinking, practicing and playing) that has proved best for you in the past.
Exercise good self-discipline in your training before the events. Self-discipline is an excellent self-confidence booster.
Mental Don’t wait until the night before to do all your
preparation.
No last minute cramming of information! Such practice leads to confused play.
Mentally prepare a little each day.
Spend a little time each day thinking and rehearsing how you want to perform for the big game.
Visualization (4.1) Don’t make major changes in physical skills at
this time.
Go with what you have got.
To play your best, you need to be able to “turn on the automatic” (this is not possible with newly acquired skills!)
Prepare yourself mentally and physically for anything that might happen during the big game.
Remember the dictum: NEVER BE SURPRISED BY ANYTHING An athlete who is surprised is in trouble.
It’s not that we are expecting bad things to happen: it’s just that we are prepared if they do.
In other words, we won’t panic and we can respond intelligently. Practice visualization each day
how you want to perform on the big day
How you want the team to perform on the big day. See it happen in your mind first!
Store Up Positive Emotional Energy Don’t’ get involved in activities, events or
situations that are likely to lead to personal problems or major conflicts (can leave us physically and emotionally drained)
Avoid fights, horror movies, catastrophic news, upsetting relationships, etc.
These undermine positive energy flow and often lead to premature fatigue and tiredness.
Do everything you can to achieve physical, emotional and intellectual high for the game.
Avoid things that are likely to get you tired,
depressed, sad, upset or negative.
4.10 Preparing for the Big Game (con’t)
Don’t Do
Momentum Don’t get anxious about being anxious.
Worrying about worrying makes situation worse.
Pregame nervousness is unavoidable …. It shows we are “psyched” to play well. Don’t worry of not enough sleep.
Research shows having not enough sleep before a big game will not hurt performance … if you don’t worry about it!
Do start building momentum within yourself both during and away from practice.
Get the Positive Energy flowing. Attempt to increase team spirit, positiveness, enthusiasm, eagerness and confidence. Dress Dress to Win!
Do whatever helps you to get “those winning feelings” Dress rituals are important!
Food Don’t eat anything substantial within 2 hours of
the game.
Rigidly follow your best routine for food and drink intake before play.
Have Fun!
Don’t be serious (it does not help) Have fun and enjoy yourself during the big game. This will help furnish energy
This helps keep you relaxed during play. Attitude
Rehearse the habits of thought (during the week) that are important to your play. They include:
I will give 100% effort, no matter what I will stay positive and optimistic
I will stay calm, relaxed and confident during play. I will perform well.