Skill Building – Part II
by CJ Lockman Hall, M.A
Last issue, you were introduced to "The Nine Mental Skills of Successful Athletes," a model developed by Dr. Jack Lesyk, director of the Ohio Center for Sport Psychology. To review, the first four skills in the model are the Level I or basic skills: attitude, motivation, goals and commitment, and people skills. These skills are part of everyday life. The next two skills, the Level II or preparatory skills, are positive self-talk and positive mental imagery. These skills are useful for competition.
Self-Talk
Self-talk is the dialog in your head. The model explains that self-talk affects your performance mechanisms including thoughts, emotions, self- confidence, concentration, and behavior.
Consider the difference between "I will be smooth and powerful on the last length" and "I hope I don’t tighten up and bonk on the last length." The first thought focuses on desirable qualities and is a positive influence on your performance mechanisms.
Self-talk can also be "cue" words. For example, thinking "shoot and stretch" can help you thrust your arms forward in breaststroke. Besides providing instruction and/or encouragement, cue words can block out negative thoughts. If you have trouble clearing your mind, try using cue words as a type of mantra.
Imagery
Mental imagery can be used to rehearse an event. Include all of your senses as well as your race strategy in your imagery. Use clear and realistic images to see and feel how you want to perform in your race. Many successful athletes like Olympians Kristy Kowal and Maurice Green, and former NBA star Michael Jordan, have used imagery. Athletes say that using imagery increases their self-confidence, feelings of mental and physical readiness, and helps them reach their goals.
In the next issue, we will cover the final three skills in the model. These Level III skills or "performance skills" include dealing with anxiety, dealing with emotion, and concentration.
CJ Hall swims with the Montgomery Ancient Mariners and writes and consults on sport performance topics. micandcj@erols.com.
Source: The Nine Mental Skills of Successful Athletes, ©1998 Ohio Center for Sport Psychology
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