Trojan Swimming Club Mental Training Primed to Swim

Trojan Swimming Club Mental Training: Primed to Swim Dr. Olivia A Hurley Institute of Art, Design & Technology (IADT), Dun Laoghaire, Dublin, Ireland E-mail: olivia. hurley@iadt. ie Website: www. iadt. ie/ccta Twitter: @Dr. Olivia. Hurley 14/4/2014

Dr. Olivia Hurley Trojan SC 14/4/14 “I broke the race down … 4 laps…then another 4…and another 4…then a sprint to the finish" [Sonia O’Sullivan: Fail Better, TCD: https: //dublin. sciencegallery. com/events/2014/02/runnerpsychologyfailingbettersports oniaosullivanandianrobertsonfullybooked]

Dr. Olivia Hurley Trojan SC 14/4/14 Q: What is the best advice you’ve ever been given? “Train as you are going play”. Try to mimic what you are going to do on match days during the week. Don’t train at 70 or 80 percent and expect the adrenaline to pick you up that extra 20 per cent come Saturday. Train with that level of intensity in short bursts during the week and you will have yourself very ready for the game”. [Brian O’Driscoll]

What is Sport Psychology? Dr. Olivia Hurley Trojan SC 14/4/14 Sport Psychology is applying psychological principles in a sporting context. Usually working toward enhancing the performance of participants. Mental aspects of performance fluctuate. Q: What is inside your control?

Mental Skills Training & Mental Fitness Dr. Olivia Hurley Trojan SC 14/4/14 The 3 Cs = ? ? ? : . . . . &. . 2 Key Myths: * Myth 1: Champions born mentally fit/“tough” X. . . made √ * Myth 2: Mental fitness is: . . . static. . . X. . . dynamic √

Dr. Olivia Hurley Trojan SC 14/4/14 Training for Peak Prime Swimming Facing Challenges-Mental Strategies: Mental ‘Maps’ [Motivation - Goals]* Mental ‘Movies’ [Imagery] Mental ‘Moods’ [Relaxation strategies] Mental ‘Memories’ [Concentration strategies]*

Dr. Olivia Hurley Trojan SC 14/4/14 Swimmers perform the way they practice

Dr. Olivia Hurley Trojan SC 14/4/14 Q: What influences your concentration levels?

Dr. Olivia Hurley Trojan SC 14/4/14 Building Blocks of Concentration q Must decide to concentrate q Can only think of one thought at a time (Park & Replace) q Refocus regularly (practice this in training) q Anxiety upsets focus (practice relaxation tips: PMR, DB)

“Concentrate!!”. . Why is this comment unhelpful? ? Ø Disco Ball. . . X Ø Spotlight / Miner. . . Ø Challenge: Stay ‘Swim Focused’ Dr. Olivia Hurley Trojan SC 14/4/14

Focusing/Coping Techniques Dr. Olivia Hurley Trojan SC 14/4/14 1. Restructure [Break training down into sections]. 2. Develop routines [e. g. , before each training session/competition & evaluate them-PPRs]. 3. Use your imagination: ‘See’ & ‘Feel’ your swim. 4. Use trigger words [i. e. , “Glide” / “Calm” / 1, 2, 3, Breath]. 5. Set performance & process goals for yourself. 6. Simulation training [i. e. , practice in pool conditions where there is noise and movement that mimics your experience on race day].

“S. M. A. R. T. ” Goals Dr. Olivia Hurley Trojan SC 14/4/14 [Outcome, Performance, Process Goals] S – Specific M – Measurable A – Agreed/Action-based R – Realistic T – Time phased/Task focused

Coping with Setbacks Dr. Olivia Hurley Trojan SC 14/4/14 v “What hurts, instructs” (BF). v In sport, setbacks will happen. v Learn from the experience. . Life and sport goes on. v Focus on improving: continue to work hard and have fun.

Other Practical Tips Dr. Olivia Hurley Trojan SC 14/4/14 Manageable ‘chunks’: Set goals around this (SMART/SCAMP) (keep a Diary/record – write your goals down). Excellence (not perfection): Develop self-talk to match this (use your wall). Get to know your thoughts (D). Picture the swim – Training/Competition day (Imagery). Relax – Rest / Sleep / Be patient.

Recommended Texts Dr. Olivia Hurley Trojan SC 14/4/14 Ø Karageorghis, C. I. , & Terry, P. C. (2011). Inside Sport Psychology. Champaign, IL: Human Kinetics. Ø Kremer, J. & Moran, A. (2013). Pure Sport: Practical Sport Psychology. London: Routledge. Ø Moran, A. (2012). Sport and Exercise Psychology: A Critical Introduction. London: Routledge.

Recommended DVD Dr. Olivia Hurley Trojan SC 14/4/14 Moran, A. (2009). Learn to concentrate http: //www. mindcoolproductions. com/pro ducts/concentrate/ Recommended Website for Swimmers British Psychological Society (BPS): Going for Gold http: //www. bps. org. uk/going-for-gold The Psychology of Cycling http: //www. stickybottle. com/coaching/video-the-psychology-of-cyclingare-you-doing-all-you-can-to-achieve-your-goals-on-the-bike/

Dr. Olivia Hurley Trojan SC 14/4/14 Recommended Online Resources for Parents [via AASP] http: //www. appliedsportpsych. org/resource-center/resources-forparents/ http: //www. appliedsportpsych. org/site/assets/documents/Critical. Incidents-in-Sport. pdf http: //www. appliedsportpsych. org/site/assets/documents/Setbacks. pdf

Invitation Dr. Olivia Hurley Trojan SC 14/4/14

Dr. Olivia Hurley Trojan SC 14/4/14 Certificate in Sport Psychology IADT (Level 8; Post-Leaving Cert) Ø Part-time - Wednesday evenings (7 -9 pm) Ø 20 weeks – Sept 2014 to March 2015 Ø No exams: 2 assignments (Dec & March) Ø Access to all IADT resources Ø Pathway to MSc (UL, UUJ and WIT)

Dr. Olivia Hurley Trojan SC 14/4/14 Certificate in Sport Psychology IADT (Level 8; Post-Leaving Cert) Ø Past students (Members of the Leinster senior team, academy and coaching staff; Senior coaches/members of SI, elite GAA players, elite AI athletes, football players and their coaches, boxers, elite musicians, parents of promising young athletes). Ø Approximately 600 euro Øhttp: //www. iadt. ie/en/Current. Students/Courses/Facultyof. F ilm. Art. Creative. Technologies/Certificatein. Sports. Psychology/

Dr. Olivia Hurley Trojan SC 14/4/14 Thank you for your attention Any Questions? ? / Good Luck!!