Professional Pack.

Module Outcomes

1. Define motivation.
2. Disassemble your motivation.
3. Shape your motivation.
4. Train your motivation for competition.
5. Learn how to switch on motivation when you need it - Motivation pump.
6. Have an action plan for motivation preparation.
7. Identify your personal goals and rewards.
8. Set your priorities.
9. Know how to put your game face on!

Module Contents

Motivation Core Knowledge

Level 1 Motivation

1. Why Motivation is mental skill number 1.
2. Does "Psyching up" really work?
3. Motivation Myths and concepts
4. How do you know if someone is motivated?
5. Motivation Defined for sport.
6. Longitudinal count down preparation

Summary of key topics in motivation

Level 2 Motivation - Advanced

Shaping your motivation. Motivation is a skill and can be learned.

1. Definition and explanation of skill.
2. Motor skill
3. Subskill Chaining
4. Basic skill Shaping
5. Rewards and reinforcement
6. Disassembling motivation.

Motivation Core Training

Level 1 Motivation - Basic

• Goals and rewards
• Exercise M1 Goals and Rewards.
• Exercise M2 Work required.

Level 2 Motivation - Advanced

• Motivation Exercise M 3 - Shaping motivation.
• Motivation Exercise M 4 – Motivation pump

Motivation Breakdown – Troubleshooting

• Freezing or "Jamming up"
• Flat battery syndrome
• Too hard
• Confusion
• Re-motivation after major breakdown.

Module Outcomes

1. Define determination
2. Understand real goal setting.
3. Name and measure goal performance.
4. Name and measure target performance
5. Know the difference between goals and rewards.
6. Perform real goal setting.
7. Determine your goal achievement path.
8. Set detailed target performance goals.

Module Contents

Determination Core Knowledge

1. Real goal setting: The nuts and bolts of goal achievement.
2. Goals
3. Goal performance
4. Rewards
5. Goal Achievement Path Analysis (GAPA)
6. Future Goal setting- long term and short term

Determination Core Training

1. Core Exercise 1: Real Goal Setting — Costs and benefits assessment
2. Core Exercise 2: The GAPA Contemplation exercise
3. A quiet place;
4. Find the path;
5. Energise
6. Core Exercise 3: Future Goal setting — Detailed goal assessment; Goal setting examples: Racquet sports, golf, football
7. Core Exercise 4: Goal charting page — How to create your own performance chart
8. Fine Tuning

Module Outcomes

1. Understand the concept of Confidence.
2. Be able to train confidence.
3. Understand skill acquisition.
4. Learn how experts train their confidence.
5. Learn to build your skill set.
6. Build your own training diary.
7. Advanced topics for professional players.

Module Contents

Confidence Core Knowledge

Topic 1: What is Confidence?

• a) Common myths
• b) What is confidence?
• Exercise Conf 1
• c) Definition of confidence

Topic 2: Confidence building through essential background knowledge

• a) Principle of Skill Acquisition
• b) Measurement of Confidence.
• c) Specific skills and response generalisation
• d) Principle of Behavioural Chaining

Topic 3: Current facts about expert practice

Topic 4: Things you need to know about experts and how to become like them

An expert example – "The Right Stuff"

Confidence Core Training

Part 1: Skill acquisition - The Fun, Ugh and Cruise Zones

Part 2: Disciplined practice of discrete skills

1. Discrete skills
2. Discrete skills in different conditions
3. Disciplined Practice – Building the skill
4. Assessment – Your practice style

Part 3: Building your skill set

1. Practice in real life – Building your own training plan
2. How to Build your Skill set.
3. Basic skill set construction
4. Why you should do this
5. The real world: Ideal SAC's and Real SAC's
• Measuring Performance
• Performance Variability
• Directive Feedback

Part 4: The SAC training diary

• Alert!
• Handy tips
• Sub SAC's
• The Pro's do it
• SAC's in different environments
• Advanced skill set construction
• Do the Professionals do this?

Part 5: Advanced topics - professional players

1. Conscious awareness of Performance Development Events (PDE's).
2. Performance slumps.
3. Performance plateaus.
4. Advanced knowledge in disciplined practice.
5. Experience = knowledge acquisition.
6. Summary

Module Outcomes

1. Understand the science behind performance belief.
2. Understand the link between thoughts and motor skills
3. Know how emotions interfere with motor skill patterns
4. Identify your inner Twitter
5. Modify your inner Twitter to enhance performance
6. Create a powerful competition mindset.
7. Scout your skill performance with performance charting
8. Scout your opponents performance

Module Contents

Belief Core Knowledge

1. Performance belief: How to give your confidence some grunt
2. Why does everyone believe in belief?
3. The Confidence Management System (CMS)
4. Linking CMS with Confidence.
5. The science behind performance belief — Facts and research; Research outside sport; Confidence builders; Confidence busters
6. How does performance belief work? — Research on arm wrestling, weight lifting, table tennis and tennis players.
7. The brain muscle link — Motor skill patterns; Cognitive Neuromuscular Patterns (CNP's); Emotions interfere with CNP's
8. How emotions interfere with motor skill patterns — Open and closed skills

Performance Belief Core Training

Building the Confidence Management System

CMS training 1

Controlling your thoughts for a positive Winning Zone Mindset

CMS terminology

Situations and interpretations; Reaction Moments; Inner Twitter and Automatic Thoughts; MoM's and MoP's; ReMAT reverberation.

Performance Belief Exercises

Step 1. Learn to identify the content of your thoughts

Step 2. Develop a counter dialogue to neutralise MoM's — Winning Zone Philosophy moment

Step 3. Build new inner dialogue self-talk

Winning Zone philosophy moment: Self performance acceptance

Step 4. Build new rapid response ReMAT's

Winning Zone philosophy moment: Growth of mental strength

A pro example.

Winning Zone belief and the Winning Zone Mindset.

CMS Training 2: Advanced techniques

1. Building your confidence grunt through skill scouting.
2. Stronger opponent rating
3. Belief boosters
4. Confidence killers

How to manipulate your opponents' Performance Belief for your benefit.

Module Outcomes

1. Understand the concept of Concentration.
2. Understand the parts of the brain which create your sports skills
3. Understand how to focus on the essential cues in your sport.
4. Learn about concentration cue thoughts in your mind.
5. Learn how to train your focus of attention during play.
6. Learn to train your correct concentration content during play.
7. Develop a Type A background mental set.

Module Contents

Zog and Thog: Prehistoric pioneers in concentration

Concentration Core Knowledge

Topic 1: The sporting brain

Topic 2: How your brain organises your sports skills

a) You have two brains

b) How the cortex and cerebellum create and control your skills.

Topic 3: Learning Task Relevant Focus – selective attention and switching

Why didn't the dinosaur eat Zog?

• Selective attention.
• Identifying Task Relevant Focus Points (TRF's)
• Focus switching – From one TRF point to the next

Topic 4: How concentration produces sport skills

Topic 5: Perfect concentration - Concentration Cue Thoughts (CCT's)

1. Selective attention and appropriate cue selection

2) Concentration cue thoughts (CCT's)

Topic 6: Identifying the contents of your concentration

Topic 7: Type A Concentration

i) The Concentration Circle – Type A or not Type A?

ii) Three different Concentration Circles for each stage of the SAC

iii) Moving through time

iv) The Concentration Circle is linked to your physical skills.

v) The Contents of your Attention in the SAC.

Concentration Core Training

Concentration Exercise 1: Type A TRF identification

• Identify the relevant TRF points
• Practice identifying and using the TRF points during practice and competition performance
• Your personal Type A TRF identification sheet

Concentration Exercise 2: Type A CCT development

• Your personal Type A CCT development sheet

Pro Pack: Concentration — Pro Knowledge

Topic 1: Advanced CCT training

1. Why you should practice your Concentration Cue Thoughts
2. CCT's are not instructional knowledge
3. CCT's only relevant in Ugh and Cruise Zones of the SAC.

Topic 2: Mental Set

1. What Mental Set do you need in competition?
2. Type A Background Mental Set (Type A BMS)
3. Personal life issues.

Pro Pack: Concentration — Training

Pro Training Topic 1:

How to develop Type A “Background Mental Set”:

1) Strategies

2) Goal setting

3) Positive Self talk or positive inner dialogue –

4) Choose your self-coach dialogue:

5) Mood words, phase words and nonsense words

Mood words

Phase words.

Nonsense words and “Effort Image”

Pro Training Topic 2: Positive self-talk can be measured

1) Self boosting

2) Sub skill control

3) Sub goals

4) Background BMS self-talk and mood words

Pro Training Topic 3: Type A gear change: Monitor and adapt

1) Flexibility

2) Prior preparation and practise of this strategy is essential:

Pro Training Topic 4: Important points:

A) Winning Zone mindset

B) The content of your Type A background mental set

C) Individualisation of training is important

D) Include positive self-talk in training.

E) With regular application,

Detailed Background Knowledge

Topic 1: The Sporting Brain

Topic 2. Attention: The essential element of concentration

Topic 3. The Skill of concentration focusing

Topic 4. The learned skill of Attention: Identifying Task Relevant Focus Points (TRF’s)

Topic 5. Focus Switching – From one TRF point to the next

Topic 6: The Automatic TRF and its link to the Motor Program

Topic 7. Perfect concentration: Concentration Cue Thoughts (CCT’s)

Module Outcomes

1. Know how to switch from Type B to Type A concentration
2. Become immune from "Yips" and "Choking"
3. Understand the effect of negative thinking and negative self talk
4. Understand the four errors of Type B thinking: negative emotions, Type A blocks, negative self efficacy and sports phobias.
5. Know about the research into mental contents of top class players
6. Practice automatic Type B removal
7. Neutralise mental distractions
8. Practice Mindful Awareness refocusing.
9. Prepare and cope with new stressors.

Module Contents

Switch Core Knowledge

• Topic 1: Type B thinking
• Topic 2: Type B Negative self-talk
• Topic 3: The four errors caused by Type B thinking — Negative Emotions; Type A Blocking; Negative Self Efficacy; Sports Phobias

Switch Core Training

• Part 1: Automatic Type B removal
• Part 2: Neutralising Mental distractions.
• Part 3: Problems in the cruise zone.
• Part 4: Coping with new stressors

Module Outcomes

1. Understand emotion control.
2. Translate common buzz words like "Flow".
3. Learn how to maintain emotion control during play.
4. Train your emotion control for competition.
5. Learn how to switch out of negative emotions during play.
6. Collect data on your positive emotional set when playing.
7. Learn how to neutralise pre-competition anxiety.
8. Have a plan for pre-competition preparation.
9. Understand how the emotions affect mental and physical performance.

Module Contents

The Concept of Self Control

Flow and the Winning Zone Mindset

Control Core Knowledge

1. Buzz words you need to know about

The Inner Zones

• Skiers and Runners high
• Endorphins and Altered States
• Endocannabinoids and Transient Hypofrontality

1. Flow: How to get it ……… but do you want it?
2. The Problem with Flow
3. The Control Zone
4. The Inverted U curve.
5. What the Control Zone looks like

Control Core Training

1. The "Chill Skill"

   Control core exercise 1: Deep Diaphragm Breathing "DDB"

   Control core exercise 2: Body Tension and Breathing "BTaB"

2. The "Safety Zone" skill

   Control core exercise 3: The Safety Zone.

3. Linking skill

   Control core exercise 4: Linking.

4. Emotion Control Database

   Control Core exercise 5: Emotion Control Database

5. Pre-Competition Anxiety

   Control Core exercise 6: Pre-Competition Preparation.

   Control Core exercise 7: Pre-Game Plan, Focus and Control.

   Advanced background knowledge

   How the emotions affect mental and physical performance;

6. Intensity;
7. The "Ideal" model of what we are attempting to achieve when you play;
8. Emotions are hard to define and may be contradictory.

Module Outcomes

1. Understand how to rebound into the Control Zone
2. Know how two champion players remained in the Control Zone
3. Understand how emotions cause specific action patterns
4. Learn and practice the four R.A.N.E. skills
5. Recalibrate your brain for auto rebound into the Control zone
6. Use mental rehearsal processes correctly
7. Create an effort image schema to enhance and maintain control
8. Perform an Active Competition Debrief
9. Understand and use guided imagery techniques
10. Create a personal diary and notes record

Module Contents

Rebound Core Knowledge

1. Rapid Adaptive Neutralising Emotion: R.A.N.E.
2. Aim of the R.A.N.E. exercise – rapid return to control
3. Top players who returned to the control zone
4. Jordan Spieth (Australian Golf Open 2016);
5. Milos Raonic (Wimbledon Tennis 2016)

Rebound Core Training

1. The R.A.N.E. skill
2. Advanced Research Knowledge – Specific Action Tendencies
3. The four R.A.N.E. subskills
4. Identify a negative emotion;
5. Initiate Safety Zone;
6. Reset;
7. Recognise and practice the Control Zone
8. Advanced Techniques — Automatic Zone rebound; Mental Rehearsal; Effort Image; Active Competition debrief; Guided Imagery techniques; Personal Diary and notes record.

Module Outcomes

1. Increase your ability to cope with performance stress.
2. Understand the effects of stress, pressure and tension on your performance.
3. See examples of professional players and musicians coping with pressure.
4. Understand the six choke and yips syndromes
5. Prevent the six choke and yips syndromes affecting your performance
6. Stop using the “Try harder” and “just have fun” syndromes
7. Prevent Background Life Stress from affecting your performance

Module Contents

Performance Stress Core Knowledge

1. Stress points and physiological changes

2. What are your stress points?

3. Pressure

4. Tension

5. Coping with pressure

- Classic example 1: Petra Kvitova 2011 Wimbledon Champion.

- Classic example 2: Professional orchestra players

6. Choke point: Choking and Yips

- Choking

- Yips

7. The 6 Choke and Yips syndromes

Concentration Control

1. The Sac 1 Revert syndrome

2. Subskill conflict

3. Instruction Translation Failure (ITF)

Emotion Control

4. Self-Consciousness

- Private self-consciousness

- Public self-consciousness

5. Situational Stress Points

6. Personal Phobic Reactions.

- What’s a phobia look like?

- Common phobic themes

1. Trying to impress others
2. Home ground choke
3. Excuse building
4. Pre competition anxiety

   7. Table 1. CPSI “Choke Point Symptom Identification”.

Performance Stress Core Training

1. Choke and Yips syndrome solutions

2. Choke and Yips concentration control exercises.

Concentration control exercise 1: The SAC 1 Revert Syndrome

Concentration control exercise 2: Subskill conflict

Concentration control exercise 3: Instruction Translation Failure (ITF)

3. Physiological response to ITF

Try harder syndrome

Just have fun syndrome

4. Choke and Yips Emotion control exercises.

1. Self consciousness

2. Situational Stress Points (SSP’s)

3. Personal phobic reactions – common phobic themes

1. Trying to impress others – trying harder

2. Home ground choke

3 Excuse building

5. Life stress

Life stress outside sport

Life stress and performance anxiety

Background life stress neutralisation

Warning: Personal problems need expert help.