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PERIODIZED MENTAL PERIODIZED MENTAL TRAINING PROGRAMS: TRAINING PROGRAMS: ADVANCING MENTAL ADVANCING MENTAL TRAINING FOR THE 21TRAINING FOR THE 21stst CENTURYCENTURY
Bernie HollidayBernie Holliday
Center for Enhanced PerformanceCenter for Enhanced Performance
United States Military AcademyUnited States Military Academy
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MENTAL SKILLS TRAINING: MENTAL SKILLS TRAINING: THE GOOD NEWS…THE GOOD NEWS…
META-META-ANALYSES & ANALYSES & RESEARCH RESEARCH REVIEWSREVIEWS
WHEN DONE WHEN DONE CORRECTLYCORRECTLY
MAKING IT MAKING IT PERSONALPERSONAL
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MENTAL SKILLS TRAINING: MENTAL SKILLS TRAINING: GOOD IDEA, BAD EXECUTIONGOOD IDEA, BAD EXECUTION
BAND-AIDS AND QUICK BAND-AIDS AND QUICK FIXESFIXES
BROKEN MAGIC WANDSBROKEN MAGIC WANDS
A WIDE VARIETY OF A WIDE VARIETY OF SHINGLES TO CHOOSE SHINGLES TO CHOOSE FROMFROM
SCARY WEIRDNESSSCARY WEIRDNESS
SPINELESSSPINELESS
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MY MY INTRODUCTION INTRODUCTION
TO TO PERIODIZATION…PERIODIZATION…
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THE NEXT EVOLUTIONARY THE NEXT EVOLUTIONARY STEP IN MENTAL SKILLS STEP IN MENTAL SKILLS TRAINING…TRAINING…
Bridging the gap Bridging the gap between physical between physical and mental and mental trainingtraining Periodization as a Periodization as a
MST backboneMST backbone UnderstandingUnderstanding AcceptanceAcceptance UtilizationUtilization IntegrationIntegration
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THE K.I.S.S. APPROACH TO THE K.I.S.S. APPROACH TO UNDERSTANDING UNDERSTANDING PERIODIZATIONPERIODIZATION
BORN IN EASTERN BORN IN EASTERN EUROPEEUROPE
SYSTEMATIC AND SYSTEMATIC AND PROACTIVEPROACTIVE
DIFFERENT NEEDS AT DIFFERENT NEEDS AT DIFFERENT TIMESDIFFERENT TIMES
TRAINING CHANGES AS TRAINING CHANGES AS NEEDS CHANGENEEDS CHANGE TYPE OF TRAININGTYPE OF TRAINING VOLUME OF TRAININGVOLUME OF TRAINING INTENSITY OF TRAININGINTENSITY OF TRAINING
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MST PERIODIZATION: MST PERIODIZATION: A THREE-STEP APPROACH…A THREE-STEP APPROACH…
1.1. BECOME FAMILIAR WITH THE TEAM’S BECOME FAMILIAR WITH THE TEAM’S LONG-TERM TRAINING CYCLELONG-TERM TRAINING CYCLE
2.2. MATCH MST SKILLS TO MEET THE MATCH MST SKILLS TO MEET THE SPECIFIC DEMANDS DURING EACH SPECIFIC DEMANDS DURING EACH TRAINING PHASETRAINING PHASE
3.3. SYSTEMATICALLY MANIPULATE THE SYSTEMATICALLY MANIPULATE THE VOLUME AND INTENSITY OF MST VOLUME AND INTENSITY OF MST DURING EACH TRAINING PHASEDURING EACH TRAINING PHASE
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PeakingPeaking
CompetitiveCompetitive
PreparatoryPreparatory
BaseBase
MST PERIODIZATION: MST PERIODIZATION: STEP #1STEP #1
GET TO KNOW GET TO KNOW THE LONG-THE LONG-TERM TERM TRAINING TRAINING CYCLE, CYCLE, SPECIFIC SPECIFIC TRAINING TRAINING PHASE GOALS, PHASE GOALS, AND THEIR AND THEIR DEMANDSDEMANDS
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PeakingPeaking Mental readiness Mental readiness
plansplans
CompetitiveCompetitive MST MST
skillsskills
PreparatoryPreparatory MST MST
toolstools
BaseBase Foundation Foundation
skillsskills
MST PERIODIZATION: MST PERIODIZATION: STEP #2STEP #2 MATCH MST SKILLS TO MEET THE MATCH MST SKILLS TO MEET THE
SPECIFIC DEMANDS DURING EACH SPECIFIC DEMANDS DURING EACH TRAINING PHASETRAINING PHASE
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IntensityVolume
MST PERIODIZATION: MST PERIODIZATION: STEP #3STEP #3 SYSTEMATICALLY MANIPULATE THE SYSTEMATICALLY MANIPULATE THE
VOLUME AND INTENSITY OF MST VOLUME AND INTENSITY OF MST DURING EACH TRAINING PHASEDURING EACH TRAINING PHASE
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VOLUME AND INTENSITY VOLUME AND INTENSITY
VolumeVolume Amount of mental trainingAmount of mental training Emphasis on mental training tool Emphasis on mental training tool
developmentdevelopment
IntensityIntensity Difficulty of skillDifficulty of skill Complexity of skillComplexity of skill Specificity of skillSpecificity of skill Consequences of failureConsequences of failure Emphasis on mental skill developmentEmphasis on mental skill development
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PURPOSE OF STUDY…PURPOSE OF STUDY…
IS PERIODIZED MST IS PERIODIZED MST EFFECTIVE?EFFECTIVE?
DEVELOPING MENTAL DEVELOPING MENTAL SKILLSSKILLS
INCREASING USAGE AND INCREASING USAGE AND EFFECTIVENESS OF MST EFFECTIVENESS OF MST SKILLSSKILLS
IMPROVE PERFORMANCEIMPROVE PERFORMANCE
ENCOURAGE A “PLAYING TO ENCOURAGE A “PLAYING TO PLAY GREAT” MASTERY-PLAY GREAT” MASTERY-ORIENTED MINDSETORIENTED MINDSET
ENHANCE TEAM COHESIONENHANCE TEAM COHESION
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PARTICIPANTSPARTICIPANTS
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INSTRUMENTSINSTRUMENTS
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Test of Performance StrategiesTest of Performance Strategies 64 items64 items 5-point scale per item5-point scale per item Practice and CompetitionPractice and Competition
Self talkSelf talk Emotional controlEmotional control AutomationAutomation Goal settingGoal setting ImageryImagery RelaxationRelaxation ActivationActivation Positive thinking (competition only)Positive thinking (competition only) Attentional control (practice only)Attentional control (practice only)
DOES PERIODIZED MST ENHANCE DOES PERIODIZED MST ENHANCE THE ACQUISITION AND USAGE OF THE ACQUISITION AND USAGE OF VARIOUS MENTAL SKILLS?VARIOUS MENTAL SKILLS?
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Sport Confidence InventorySport Confidence Inventory Trait self-confidenceTrait self-confidence 13 items13 items 9-point scale per item9-point scale per item
DOES PERIODIZED MST ENHANCE DOES PERIODIZED MST ENHANCE THE ACQUISITION AND USAGE OF THE ACQUISITION AND USAGE OF VAROIUS MENTAL SKILLS?VAROIUS MENTAL SKILLS?
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Performance Profiling procedurePerformance Profiling procedure Individualized performance profilesIndividualized performance profiles
Athlete selected 8 critical performance Athlete selected 8 critical performance skillsskills
Each skill is rated from 0-100%Each skill is rated from 0-100% Athlete self-ratingsAthlete self-ratings Coaching staff ratings of athleteCoaching staff ratings of athlete
Overall performance profile scoreOverall performance profile score 0 – 8000 – 800
DOES PERIODIZED MST IMPROVE DOES PERIODIZED MST IMPROVE PERFORMANCE?PERFORMANCE?
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THE PROGRAM…THE PROGRAM…
THREE MONTHSTHREE MONTHS SPRING TRAINING SEASONSPRING TRAINING SEASON
TEAM WORKSHOP EACH WEEKTEAM WORKSHOP EACH WEEK INDIVIDUAL MEETING EACH WEEKINDIVIDUAL MEETING EACH WEEK FOUR DATE COLLECTION PERIODSFOUR DATE COLLECTION PERIODS
PRE-PROGRAMPRE-PROGRAM MID-PROGRAM 1MID-PROGRAM 1 MID-PROGRAM 2MID-PROGRAM 2 POST-PROGRAMPOST-PROGRAM
FOUR TOURNAMENTS DURING THE FINAL FOUR TOURNAMENTS DURING THE FINAL MONTHMONTH
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PeakingPeaking Recovery RoutinesRecovery Routines
Between-Point RoutineBetween-Point Routine
Pre-match PlanPre-match Plan
Mental Readiness Mental Readiness
PlansPlans
CompetitiveCompetitive Teamwork FactorsTeamwork Factors
Focus and ConcentrationFocus and Concentration
Self-ConfidenceSelf-Confidence
Mental Mental
SkillsSkills
PreparatoryPreparatory Self-talk, ImagerySelf-talk, Imagery
Relaxation, EnergizationRelaxation, Energization
Goal SettingGoal Setting
Mental training Mental training
ToolsTools
BaseBase Motivational OrientationMotivational Orientation
Awareness TrainingAwareness Training
Attitude of a ChampionAttitude of a Champion
Foundation Foundation
skillsskills
MST PERIODIZATION:MST PERIODIZATION:STEPS 1 & 2STEPS 1 & 2
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MST PERIODIZATION:MST PERIODIZATION:STEPS 1 & 2STEPS 1 & 2
Developed during pre-Developed during pre-season collaborative season collaborative planning meetings with planning meetings with coaching staffcoaching staff Tailored to coaches’ Tailored to coaches’
feedback regarding team and feedback regarding team and athlete needs at various athlete needs at various training phases throughout training phases throughout the spring seasonthe spring season
Carried out during weekly Carried out during weekly team workshops and team workshops and individual meetingsindividual meetings
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MST volume and intensity were regulated MST volume and intensity were regulated during individual meetingsduring individual meetings
Adherence to periodization crossover principleAdherence to periodization crossover principle Personal needs sometimes trumped periodized Personal needs sometimes trumped periodized
skill developmentskill development
MST PERIODIZATION: MST PERIODIZATION: STEP #3STEP #3
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Mental Skills UsageMental Skills Usage
1
1.5
2
2.5
3
3.5
4
4.5
5
Pre-Test
Mid 1 Mid 2 Post-Test
Competition
Practice
12% increase in 12% increase in mental skills mental skills usage during usage during competitioncompetition
9.3% increase 9.3% increase in mental skills in mental skills usage during usage during practicepractice
11% increase 11% increase overalloverall
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Specific Mental Skills Usage Specific Mental Skills Usage During CompetitionDuring Competition
1
1.5
2
2.5
3
3.5
4
4.5
5
Pre-Test
Mid 1 Mid 2 Post-Test
Automaticity
Relaxation
PositiveThinking
23% increase in 23% increase in automaticity automaticity during during competitioncompetition
17% increase in 17% increase in relaxation during relaxation during competitioncompetition
14% increase in 14% increase in positive thinking positive thinking during during competitioncompetition
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Specific Mental Skills UsageSpecific Mental Skills UsageDuring PracticeDuring Practice
1
1.5
2
2.5
3
3.5
4
4.5
5
Pre-Test
Mid 1 Mid 2 Post-Test
Goal Setting
Relaxation
Automaticity
16% increase in 16% increase in goal setting goal setting during practiceduring practice
16% increase in 16% increase in relaxation relaxation during practiceduring practice
15% increase in 15% increase in automaticity automaticity during practiceduring practice
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Self-ConfidenceSelf-Confidence
1
2
3
4
5
6
7
8
9
Mid 1 Mid 2 Post-Test
Self-Confidence
6% increase 6% increase in trait self-in trait self-confidenceconfidence
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Performance ProfilesPerformance Profiles
0
100
200
300
400
500
600
700
800
Pre-Program Post-Program
PerformanceProfile - AthleteSelf-Ratings
PerformanceProfile - CoachRatings
23% 23% improvement in improvement in athletes’ self-athletes’ self-ratingsratings
15% 15% improvement in improvement in coaches’ ratings coaches’ ratings of athletesof athletes
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POST-PROGRAM POST-PROGRAM INTERVIEWS…INTERVIEWS… Personalization is key!Personalization is key!
During the fall season, for every hour of your competition… During the fall season, for every hour of your competition… 16 minutes playing16 minutes playing 44 minutes spent between points44 minutes spent between points
Goal setting improves performance by at least 5% for most Goal setting improves performance by at least 5% for most athletesathletes 2003 record of 5-132003 record of 5-13 2003 record of 10-8 with 5% increase 2003 record of 10-8 with 5% increase
Love affairs with goal settingLove affairs with goal setting Everything was tied into their long-term goalsEverything was tied into their long-term goals Weekly goals aimed at skill development and long-term goalsWeekly goals aimed at skill development and long-term goals
Individual meetings were more helpful than group Individual meetings were more helpful than group meetingsmeetings The girls appreciated “My time”The girls appreciated “My time”
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WOES AND OH NO’S…WOES AND OH NO’S…
This all sounds great. Can This all sounds great. Can you start tonight?you start tonight? On-the-fly assessmentsOn-the-fly assessments No true multiple-point No true multiple-point
baselinebaseline Single-subject, repeated Single-subject, repeated
measures, multiple measures, multiple baseline, case study, baseline, case study, blended quantitative-blended quantitative-qualitative thing!qualitative thing!
Descriptives for this Descriptives for this presentationpresentation
Lack of a more systematic Lack of a more systematic regulation of intensity and regulation of intensity and volumevolume
No control groupNo control group Wed. address by Martens Wed. address by Martens
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LESSONS LEARNED…LESSONS LEARNED…
Periodization is an effective Periodization is an effective framework for delivering MST framework for delivering MST programs, but is it more programs, but is it more effective than other service effective than other service delivery methods?delivery methods?
Periodized MST contributed Periodized MST contributed to performance to performance improvements, but to what improvements, but to what extent?extent?
Personalizing to the team, Personalizing to the team, individualizing to the athlete, individualizing to the athlete, and goal setting contributed and goal setting contributed to the program’s successto the program’s success
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HAPPY HALLOWEEN!HAPPY HALLOWEEN!
HappyHappy
Halloween!!Halloween!!