Peak Performance in Sports: Mental Strategies for Athletes
Chapter 9: Psychological Characteristics of Peak Performance
- Total immersion in the activity
- Thoughts focused on the present moment, not distractible
- Feeling in complete control
- Time/space disorientation (usually slowed down)
- Feeling that performance was automatic and effortless, being on “autopilot”
- Control over emotion, thoughts, and arousal
- Highly self-confident, loss of fear—no fear of failure
- Physically and mentally relaxed
- Limited or no recall of the event
- Highly energized
- Fun, enjoyable, and rewarding
Flow and Clutch States
Flow is defined as “the state in which people are so involved in an activity that nothing else seems to matter.”
In their Integrated Model of Flow and Clutch States, Swann et al. (2017a) introduce the clutch as a psychological state that, alongside flow, is associated with peak performance. Defined as “any performance increment or superior performance that occurs under pressure situations” (Otten, 2009 p. 584), clutch states differ from flow states in that they involve deliberate focus, heightened awareness of situational demands, and intense effort (Swann et al., 2017b). Both clutch and flow states are marked by enjoyment, enhanced motivation, perceived control, altered perceptions of time, complete absorption, and confidence (Swann et al., 2017a).
Profile of Mental Toughness
- Have an “unshakable belief” (they know they can do anything they set their minds to do)
- Stay focused
- Regulate performance (increase effort as necessary)
- Cope well with pressure
- Are aware of, and control, their thoughts and feelings
- Control the environment (i.e., are not affected by things out of their control)
Mental Links to Peak Performances
- Setting goals
- Imagery
- Developing competition plans
- Practicing coping skills so they become automatic
- Employing competitive simulation
- Thought control strategies
- Arousal management techniques
- Attention control
- Developing refocusing skills and plans
Chapter 11: Goal Setting
Examine athletes’ and coaches’ uses of goal setting and common problems in setting goals.
Goal Setting Guidelines
Goals such as doing one’s best, becoming better, and increasing one’s strength are least effective. More effective goals include being able to high jump six feet five inches by the end of the season or increasing one’s maximum lift on the bench press to 240 pounds. If athletes are to show performance improvements, specific measurable goals must be set!
Chapter 12: Understanding and Managing Stress in Sports
Causes of Stress
- Competitive stressors are the demands primarily and directly associated with competitive performance (e.g., the level of physical preparation attained, the standard of the opponent, the internal and external pressures and expectations to perform).
- Organization stressors are the demands associated primarily and directly with the sports organization (e.g., the performer’s role in the sport organization, sport relationships and interpersonal demands).
- Personal stressors are the demands associated primarily and directly with the personal life of the individual.
Responses to Stress
Arousal and activation
Before recommending the implementation of appropriate stress management interventions, a final consideration is to understand the various approaches in sport psychology research describing and explaining the effects of stress, and related constructs, upon performance and how these have influenced the development of intervention strategies. These stress–performance explanations are grouped around three themes: early arousal-based approaches, contemporary anxiety theories, and mechanistic explanations.
Stress Management Skills and Strategies
- Muscle-to-mind and mind-to-muscle approaches. Muscle-to-mind techniques focus on the bodily aspects and include breathing exercises and progressive relaxation (PR).
Chapter 13: Imagery
Research Evidence that Imagery Enhances Performance
- There is a wealth of evidence that supports the effectiveness of imagery as a mental training tool. Imagery enhances sport performance and learning, enhances thoughts and emotions that are critical to athletes’ performance, and is systematically used by successful, world-class athletes who attest to its importance.
- The research in this area is divided into three sections: mental practice research, preparatory imagery research, and imagery as part of multi-modal mental training programs.
- Enhances performance and learning
- Enhances thoughts and emotions
- Successful athletes use it!
Internal and External Perspective Imagery
Athletes who use an external imagery perspective see the image from outside their bodies as if they are viewing themselves with a video camera from either behind, in front, or on either side. When athletes use an internal imagery perspective, they see the image from inside their bodies, the way their eyes normally see.
Chapter 14: Self-Talk
Key Definitions
- Confidence: Confidence as a relatively global concept that refers to an individual’s belief that they can do whatever it takes to be successful in their sport.
- Mental toughness: “The natural or developed psychological edge . . . that enables you to cope better than your competitors with the demands of performance . . . and to remain more determined, focused, confident, and in control.”
- Optimism: The tendency to expect the best possible outcome or to dwell on the most hopeful aspects of a situation.
- Self-efficacy: A situation-specific type of confidence referring to one’s expectation of succeeding at a specific task or meeting a particular challenge, such as sinking this free throw or beating this opponent.
Chapter 15: Concentration Strategies
Types of Attention
Athletic Examples of the Four Attention States
- Broad external:
- Quarterback dropping back to pass
- Basketball player starting a fast break
- Golfer assessing hole
- Lawyer presenting to a jury
- Broad internal:
- Analyzing mental strengths
- Coach formulating a game plan
- Planning essay answer
- Clinician forming a diagnosis
- Narrow external:
- Hitter tracking the ball
- Sighting as a marksman
- Golfer addressing a ball
- Reading a test question
- Reading in noisy setting
- Narrow internal:
- Monitor neck and shoulder tension
- Deep breath to relax
- Mentally rehearse a skill
- Memorize a fact