mental toughness. what is it? "mental toughness is many things, its qualities are sacrifice...
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Mental Toughness
What is it?
"Mental toughness is many things, Its qualities are sacrifice and self-denial. It is combined with a perfectly disciplined will that refuses to give in. It's a state of mind - you could call it character in action.” Vincent Lombardi
Mental toughness centres around being determined, resilient, staying in control, and remaining focused in the face of pressure.
What is it?
Mental toughness is more than just mental. It’s physical and emotional.
“It is the ability to consistently perform toward the upper range of your talent and skill regardless of competitive circumstances.” Jim Loehr
Research Says… Connaughton, Hanton, Jones 2010
Step 1: MindSet
Fixed MindSet
Growth MindSet
Labels & Stereotypes
You aren’t a failure until you start to blame You can still be in the process of learning from your
mistakes until you deny them. John Wooden
Growth mindset doesn’t believe in permanent inferiority.
They take what they can and what they need even from a threatening environment.
Mindsets Fixed Growth
Avoid Embrace
…get defensive or give up easily
…persist in the face of setbacks
…see effort as fruitless or worse
…see effort as path to mastery
…ignore useful negative feedback
…learn from criticism
…feel threatened by the success of others
…find lessons and inspiration in the success of others
Step 2: Choice
Step 3: Thought Stopping
THE FIXED-MINDSET says “Are you sure you can do it? Maybe you don’t have the talent.”
THE GROWTH-MINDSET answers, “I’m not sure I can do it now, but I think I can learn to with time and effort.”
FIXED MINDSET: “What if you fail—you’ll be a failure”
GROWTH MINDSET: “Most successful people had failures along the way.”
FIXED MINDSET: “If you don’t try, you can protect yourself and keep your dignity.”
GROWTH MINDSET: “If I don’t try, I automatically fail. Where’s the dignity in that?”
Step 3: Thought Stopping
FIXED MINDSET: “This would have been a snap if you really had talent.”
GROWTH MINDSET: “That is so wrong. Basketball wasn’t easy for Michael Jordan and science wasn’t easy for Thomas Edison. They had a passion and put in effort.
FIXED MINDSET: “It’s not my fault. It was something or someone else’s fault.”
GROWTH MINDSET: “If I don’t take responsibility, I can’t fix it. Let me listen — however painful it is – and learn whatever I can.”
Step 4: Feedback/Climate
Present skills as learnable
Convey that the organization/team values learning and perseverance, not just ready-made genius or talent
Give feedback in a way that promotes learning and future success presenting coaches/assistants as resources for learning
Asking for full preparation and full effort
Step 4: Feedback/Climate
Treatment of star players
Rewards/Climate – what are rewards for?
Teamwork – ‘we’ over the ‘I’
Coach style
Worry about being judged
Constant need for validation
Step 5: Athletes Need a Plan
Goal Setting
Competition Plans
Confidence Plan
Goal Setting Plan
Manage Motivated Behaviors Effort, Persistence, Optimal Challenge
Long Term Goals (2-4 years away)
Short Term Goals (This season)
Daily/Weekly/Competition to competition Goals
Goal Staircase
Present Ability G1 G3
G4 G2
Goal Achievement Card
Name: Date:
Position: Years Experience:
Skill-Activity Strong Average Needs Improvement
Specific Goal
Strategy Target Date
Touches Soft Controlled Quick
Shooting Accuracy Strength Speed
Passing
√
√
To correctly execute 8 out of 10 passes from the 10 – 15 feet range
Take 3 more practice passes every day from this distance
June 25th
Goal Setting in Training
Beginning of Practiceo State the Coach/Athlete Goal for the Practiceo Ask athletes to spend 1 minute thinking about how they will
achieve the goal from their own position/roleo Ask if anyone has any questions or concerns around today’s goal
During practiceo Inquire on progress towards the goal with specific athleteso Provide feedback as required to help execute goal
End of Practiceo Restate the goal for the dayo Ask athletes to reflect on how they progressed towards the goal
(depending on group you could ask them to share thoughts)o Ask athletes to record progress in journal
Pre - Competition Plan
Pre-Game RoutineComfortable activity as the first thing
Relaxation - visualization and self-talk
Isolation from personal distractions*
Parking
Review your goals for the performance
Warm – UpListen to music
Positive self-talk
Image/Feel
Review performance cue words
Energy check
Last minutes before Performance
Pre-Performance Intensity (energy check)
Use Mood Words to reach desired feeling/energy level
Tense & Relax muscles
Confident statement
Mood Word (For the first action)
In - Competition Plan
Return Serve Routine
Movement and position on your side of court
Relaxing breath
Evaluating previous point
Noting server’s positioning, getting into ready position
Cue word to keep mind in the present
Pre-Serve Routine
Reviewing/Letting Go of the last point
Pacing behind service line
Locating ball
Redirecting attention to strategy for next point
Getting into serve stance
Deep breath
Imagery of serve
Bouncing the ball a specific number of times
Cue word to direct attention
Executing
Post - Competition Plan: Debrief
What happened?
What mistakes did you make that taught you something? Nothing? – then how do you challenge yourself in order to learn
What did you try hard at today?
What do I need to know/learn in order to be better?
Make a concrete plan on how to obtain it (goal setting) When will you follow through on the plan?
Where will you do it?
How will you do it?
Use imagery regularly to see your plan coming into action.
Planning for Confidence
True self-confidence is ‘the courage to be open – to welcome change and new ideas regardless of their source”.
Mindset = your readiness to growA reflection of perceived readiness
Testing your ‘learnings’ in challenging environments, having a plan, belief that you can get better
Mia Hamm
“Mental toughness is the most important thing for a player to have;
When 11 players want to knock you down, when you’re tired or injured, when the referees are against you, you can’t let any of it affect your focus.
How do you to that? You have to LEARN how.”
The Final Word on Mental Toughness
It's easy to have faith in yourself and have discipline when you're a winner, when you're number one…
What you got to have is faith and discipline when you're not a winner.
Vince Lombardi
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