KINES 220
Inner Sport: Mental Skills for Maximizing Performance
Spring, 2010
Monday Evenings 7:30 – 8:30pm January 11, 2010 – April 26, 2010
Location
005 Life Science Building
Instructor:
David Yukelson, Ph.D., Director of Sport Psychology Services Morgan Academic Support Center for Student-Athletes 301 Bank of America Career Services Center, Penn State University 865-4396, (y39@psu.edu) Office Hours by Appointment
Course Description This course is designed to teach competitive athletes mental preparation strategies and competition focusing techniques to help them perform more effectively under pressure. Drawing from Sport Psychology literature, specific mental training techniques that will be addressed include motivation and goal setting, the psychology of peak performance states, self-regulation techniques to control precompetition anxiety and perform with confidence, consistency, composure, and mental toughness. In addition, coping skill strategies for dealing with multiple demands and day to day stress will be discussed, along with specific behavioral strategies and cognitive interventions from which to keep things in proper perspective (e.g., balancing athletic, academic, personal/social needs effectively). The key to mental training is to create the ideal mental and emotional state of mind that will allow an individual to compete with confidence and full focus on a consistent basis. Like physical skills, mental skills are learned, and require practice to be perfected. The goals of the course are to teach athletes skills from which to be more focused and in control of what they are trying to accomplish in performance situations and to recognize the same mental training skills that help an individual succeed in sport carry over to other areas of life as well. Required Textbook Orlick, T. (2008) In Pursuit of Excellence (4th Edition). Champaign, IL: Human Kinetics. Optional Textbooks Mack. G. (2001). Mind Gym: An athletes guide to inner excellence. Chicago, IL: Contemporary Books Ravizza, K. and Hanson, T. (1995). Heads Up Baseball: Playing the game one pitch at a time. Indianapolis, IN: Masters Press. Book of your choice that deals with Mental Game (permission and clearance from Professor required) Evaluation: Evaluation will be based on the following: comprehensive book review (read one of the aforementioned books above – critique and discuss key concepts, then make specific application of mental training skills learned and how they apply to yourself); mental training journal kept throughout the semester (eight “quality” entries with summary statement at end – see handout for details), final exam (including reflections on key concepts learned in class, individualized mental plan for peak performance in competition and refocusing composure plan to get back on track). Homework assignments and class participation/attendance make up rest of the grade. Comprehensive Book Review (Due February 15th) Mental Training Journal Final Exam Homework Assignments/Class Participation
25% 30% 33% 12%
This is a "hands on" experiential course so attendance at all class meetings is required. Your final grade will be lowered if you have 2 or more unexcused absences or fail to complete homework assignments.
Course Outline I.
Getting Started: Introduction and Overview A. How to win in sport and life through mental training B. The Psychology of Personal Excellence C. Journey to Excellence: Immerse yourself in the moment and enjoy the pursuit
II.
Understanding motivation and performance excellence in sport and life A. Motivation and commitment Why do you participate in sport? What is the personal meaning you attach to your sport experience? B. A motivational profile of the success oriented athlete Internal motivation to succeed, ownership over goals, accountability, belief, self-responsibility C. Taking responsibility for your mental game: Getting to know your own patterns self-awareness, self-understanding, self-control D. Wheel of Excellence (Orlick, 2008) Core Components: commitment, belief, passion Skill Development: focused connection to meaningful goals, mental/emotional readiness to perform, concentration, confidence, composure, mental plans for dealing with distractions, ongoing learning E. Flow and peak performance states What is it like when you are performing great? What is it like when you are not performing so great? How can you achieve optimal performances more often?
III.
Mental Skills Training: Mastering the Inner Basics of Peak Performance A. B. C. D. E. F. G. H. I. J. K. L. M.
IV.
Using goals effectively to maximize performance (SMART Goals, performance/process, etc.) Mental and emotional readiness: Approaching competition with appropriate attitude and mindset Understanding and controlling arousal and pre-competition anxiety Self-regulation skills (relaxation, emotion and energy management, affirmations, and positive self-talk) Diaphragmatic Breathing: The mental games most versatile skill (clears tension and mind clutter) Visualization and performance planning Concentration and attention control training: Staying focused in the present, clear and effective thinking Pre-Performance Routines: Concentration techniques to help you stay focused in the present Mental Toughness: Managing peak performance under pressure Composure and refocusing:: Learning how to let go of mistakes, take things one play/event/game at a time Confidence as a Matter of Choice: Techniques for overcoming negative self-talk and stinking thinking Trust and Confidence: The Essence of what it is all about Self-assessment: mental training logs, personal feedback sheets, always positive lessons and perspectives
Other Considerations A. B. C. D.
Stress management: Handling multiple demands and pressures effectively Positive losing: A stepping stone for future achievement Communication and conflict resolution skills: Solving problems with coaches, teammates, friends/family Psychological considerations and the injured athlete E. Lessons learned through sport and transferable life skills