Building Confidence

September brings with it a season of change and a sense of beginning … back to school, back to work after the summer, a beginning of a new season of training. Change and new beginnings often bring a sense of nervous anticipation as we deal with all the feelings that are brought to the surface. How can we build our confidence to address these feelings? A recent article in the SIRC Collection looks at achieving your sporting success through strengthening your ‘confidence muscle’.

Three key points of the article are highlighted:

• Reflect on your past performances. Identify what factors contributed to success.
• Write a confidence resume. Write out past achievements, successes and anything where you are pleased with yourself.
• Do visualization exercises. Repeatedly imagine you are watching yourself in a movie being the best you can be for your next performance.

As in most cases, lessons learned in sport can be directly applicable to life. So the next time you are facing a new challenge, meet it head on by flexing your new ‘muscle’.

Order the full article from SIRC: (2010). Soar With Incredible Levels of Confidence. Ultra-FIT, 20(4), 40-41.

Be Confident and Don’t Think Too Much

Sprinters can be found in sports such as swimming, kayak or running and the psychological demands are much different than that of distance athletes. An article recently published in Splash discusses mental tips for sprinters. They may be basic but they cover the essentials.

• Controlling Your Arousal
  o You need to find the right balance of adrenaline at the beginning of a race. Too much energy expended is not good but neither is not having enough to get going.
• Try Easier
  o The harder you try you may compromise your form, easing up may increase speed.
• Being Confident
  o Low confidence can increase anxiety and negative focus
• Determination
  o Find our competitiveness and make it a goal to finish the race in the best time you can and out-compete your heat.
• Focus
  o Don’t over think. Try to get rid of excess worry and have only 1-2 thoughts. Sprinters should have to think as little as possible during the race.

There are lots of resources in the SIRC Collection for mental training from past newsletters to book and articles. For more mental training tips check out email askalibrarian@sirc.ca .

Source:
Kimball, Amiee C. (2010) Easy Speed: The psychology of Sprinters. Splash. July/Aug, p.18

Making waves in the big pond!

On their pathway to higher competition, athletes find themselves adapting to different levels of competition and moving from being the "big fish in the little pond" to the "little fish in the big pond" as a recent article in the SIRC Collection says. This move from being the best at one level to being one of the many who are the best at the next can often be a psychological challenge for many talented athletes. Managing these complex emotions can be key to transitioning the athlete's performance.

Tips from the author:

• Focus on being your best. Comparing ourselves to others leads to focusing on our faults which causes declining confidence.
• Focus on the present. Don't get distracted by long-term goals or previous accomplishments, focus on how you can make the most of your current opportunities.
• Be coachable. You may have to make changes to your training to fit in with your new level of competition, you need to be open to the changes and willing to listen and learn.
• Make the most of your new resources. New levels of competition may bring new specialists (strength training, nutritionists, psychologists, etc.) to your coaching team. 
• Keep perspective. While your sporting achievements make up your athletic identity do not forget that it is only one part of a well-rounded person.
• Develop good habits now. Never delay learning all the little things and details that will improve your overall skill, bad habits learned early may be amplified at higher skill levels.
• Learn from Others. Talking to others who have "been there" may help you skip some of the pitfalls or better prepare you for what transitions lie ahead.

In the end, being open to learning new things and taking time to recognize accomplishments helps give an athlete a better perspective on transitioning to higher levels of competition. Athletes achieve their new levels by challenging themselves to be better. Keep the focus on moving forward and making personal improvements!

Source from the SIRC Collection:
Kimball, A.C. (2012). Making the Transition. Splash, 20(2). 16.

SIRC Newsletter now available online:  Mental Training

You’ve worked hard and your body is in peak condition, it’s important to ensure your mind is also ready for the competition ahead. Studies show that the highest achieving athletes are those who train not just physically, but mentally as well.  Every athlete has suffered from nervousness or anxiety and without mental training these nerves will likely affect performance.  Athletes who use effective mental training can learn how to focus on the task at hand and block out the fears they may have when the pressure is on.

 Read More:  http://www.sirc.ca/newsletters/July12/index.html

Are you Tough Enough?

When preparing for a race, a competition or just everyday exercise, mental preparation plays a vital role in the training process. Mental toughness is the psychological edge that an athlete uses to cope with the demands of training and performances at an event.  It allows the athlete to remain consistent, determined, focused, confident and in control under the pressures that they face.

Athletes who are considered mentally tough exhibit signs of:

• Self-belief
• Motivation
• Focus
• Composure under pressure

Research suggests that working on a mental strength training program such as goal setting, visualization, relaxation, concentration and thought-stopping skills can lead to improvements in performance and self rated mental toughness (Crust, Azadi).

Mental toughness allows athletes to avoid distractions and stay calm under pressure.  Although some athletes will naturally be stronger in this area, all athletes can improve this skill.  Other athletes may not be as mentally tough but given the right sets of tools and situations they can vastly improve, just like any skill. It plays such a big role that athletes without the right mind set when performing under pressure can have a negative result compared to their performances during training sessions.

Having the best physical skills on the field is not enough on it's own.  For athletes that want to gain that competitive edge, it's essential to exercise your mind as well.

References from the SIRC Collection:

1. CRUST L, AZADI K. Mental toughness and athletes' use of psychological strategies. European Journal Of Sport Science. January 2010;10(1):43-51.
2. Gordon S. Strengths-based approaches to developing mental toughness: Team and individual. International Coaching Psychology Review. September 2012;7(2):210-222.
3. Ritz N. The Effects of Mental Preparation for Distance Runners. Marathon & Beyond. March 2012;16(2):120-130.
4. Sullivan J, Murphy B. Sweat Is Not Enough: Mental Preparation for Better Running on Race Day. Marathon & Beyond. September 2008;12(5):41-44.
5. Weinberg R, Butt J, Culp B. Coaches' views of mental toughness and how it is built. International Journal Of Sport & Exercise Psychology. June 2011;9(2):156-172.

Hitting the Mark

by Emily SyerAlgonquin College Library Technician Program
SIRC Intern
Is running not your thing? Looking for a new way to stay physically active? Why not give archery a try? From Merida in Brave, to Katniss in The Hunger Games, and Hawkeye in The Avengers, archery is an admired and skillful sport.

 “The thing about archery is that everyone can do it and everyone can have a good day at it. You don't have to be an expert.” –Tom Barker, NFAA certified coach and NAA Level II instructor

Benefits of archery: 

• Upper body strength - Muscles slowly build up in the arms, chest and back from drawing the bow multiple times. 
• Balance - Archery requires you to stand still and by practicing this you develop better balance. 
• Coordination/multitasking - Archery requires intense concentration. This helps improve double tasking and hand-eye coordination, both are skills that are transferable to other sports. 
• Mental focus - In archery, there can be many distractions, other shooters, the crowd, animals; these distractions force the archer to concentrate which is extremely useful when performing under pressure. 

Starting Archery:

1. Archery Canada is the nation’s best source for archery news; find out more about clubs in the provinces. 
2. Archery can be a physically taxing sport, make sure you are fit before you try. Consult your trainer and/or doctor before starting if you are unsure. 
3. Find an archery club or field in your area - it’s recommended that basic training be completed before buying a membership. 
4. If you like the sport and complete all levels of training it may be useful to start seeing a coach regularly and think about entering competitions. 
5. If you wish to buy archery equipment, it can be found at your local sports shop or hunting store. 

This unique sport requires focus, strength, skill, and stability. If you decide to give archery a try, remember this quote: “An arrow can only be shot by pulling it back. So when life is dragging you back with difficulties, it means that it’s going to launch you into something great. Just focus and keep aiming!” -Anonymous

References from the SIRC Collection:

1. Addison C. Effects of variations of target size, distance and shooting technique on archery performance by college women beginners. 1972.
2. Ertan H, Knicker A, Soylu R, Struder H. INDIVIDUAL VARIATION OF BOWSTRING RELEASE IN HIGH LEVEL ARCHERY: A COMPARATIVE CASE STUDY. Human Movement. September 2011;12(3):273-276.
3. Farfel V, Struk B, Panishko U. Significance of strength, strength endurance and strength control in archery shooting. (Abstract). Yessis Review Of Soviet Physical Education & Sports. December 1975;10(4):111.
4. Fortenbaugh B. Equipment Notes: Beginner Bows. Bowhunter. January 2006;35(3):48.
5. Hrysomallis C. Balance Ability and Athletic Performance. Sports Medicine. March 2011;41(3):221-232.
6. McLoed C. Archery is the perfect sport for beginners. Sports Trader. January 28, 1982;141(955):13-14.
7. Wise L, Pellerite J, Pellerite B. The Complete guide to beginning archery; A comprehensive training guide for the beginner, age 6 to 60. 1995.

Coaching and Digital Video Analysis

Video analysis in sports can be an indispensable coaching tool - from determining feedback and correction to athletes, to observations on technical and tactical skills. With technological advances, GoPro being the latest popular video recording device, as well as the multitude of video editing programs available, coaches and athletes have the ability to analyse play and performance on a variety of levels.

Benefits include:

• Coaches can use video to assess the effectiveness of practice - drills, tactics, team cohesion
• Players are able to critically look at their own performance so they can create objective goals
• Coaches can use video for self and team improvement since it enables the user to view the game or practice repeatedly, in real-time, without having to rely solely on memory
• Provides accurate and relevant feedback to help athletes progress and improve their technical and tactical skills
• Motivational movies can be made to play for the whole team to view that uses game highlights from the latest match or the last match from the same opponents
• Can be used to scout opponents and discover their strengths and weaknesses

From an individual athlete perspective, videos can be motivational in nature or can provide instructional feedback to help the player learn about their performance and identify areas of improvement. For mental training, a sports psychologist can observe errors of attentional focus or identify performance anxiety.

Video recordings provide reliable, accurate and objective information that is essential for the coaching process. For lighter moments, videotaping an international game or performance can provide a souvenir for athletes, or depending your creativity, some footage may be cut to create a funny video for the team to watch for encouragement and motivation. 

References from the SIRC Collection: 

1. Bertram C, Marteniuk R, Guadagnoli M. On the Use and Misuse of Video Analysis. International Journal Of Sports Science & Coaching. June 2, 2007;2(0):37-46.
2. Byte Size Coaching & Video. World Of Soccer Newsletter. January 2011;(54):1.
3. Carson F. Utilizing Video to Facilitate Reflective Practice: Developing Sports Coaches. International Journal Of Sports Science & Coaching. September 2008;3(3):381-390. 
4. Groom R, Cushion C, Nelson L. Analysing coach–athlete ‘talk in interaction’ within the delivery of video-based performance feedback in elite youth soccer. Qualitative Research In Sport, Exercise & Health. November 2012;4(3):439-458.
5. Meeûs M, Serpa S, De Cuyper B. The Effects of Video Feedback on Coaches' Behavior and the Coach-Athlete Relationship. Journal Of Clinical Sport Psychology. December 2010;4(4):434-340.
6. Soon-Ho L. Development of an Analysis Program on Sport Competition for Digital Video. International Journal Of Applied Sports Sciences. June 2008;20(1):94-112. 

Mental Skills for Coaches

Coaches are the driving force in developing young athletes from amateurs into great professional athletes. They help instill the fundamentals of a sport, implement training programs and cultivate the understanding and knowledge of a sport in athletes. Coaches need to have a lot of skills in order to nurture young athletes who may have the potential to one day reach the Olympic medal podium. One skill that is rarely taught to coaches however is the mental skills of sports.

With the interaction that coaches have with their athletes on a daily basis, they get to know their athletes fairly well. They know when an athlete’s mental state is hindering their ability to perform or be motivated. For a coach, phases such as these are when mental skills can be useful. Communicating with your athlete and knowing what the problem is, is the first step to getting the athlete back to being themselves. Some athletes prefer the long pep talk when they are going to battle, while others respond well to just a few words to get them motivated and fired up.

A coach also needs to be aware of the situation that is hindering the athlete’s attitude or motivation. This is a delicate balance because if approached the wrong way, the attitudes of some athletes will remain unchanged and unmotivated. Moments when an athlete is unable to perform a skill that may lead to frustration is a good time to have a teaching moment with the athlete and your team as whole. Explain the skill again and also use that moment to demonstrate how frustration will not help develop the skill.

A few tips to help athletes develop mental skills:

• Communication - both verbal and non-verbal (some athletes prefer words and others action)
• Emotions - teach them how to control their emotions (frustration, excitement, etc.)
• Self-talk - teach them to self-talk through the process of the skill
• Concentration - teach them the ability to maintain focus
• Teachable moments - use certain events to demonstrate mistakes and praise achievements 
• Confidence - have confidence in your athletes but be realistic

Coaches should have mental skills in their repertoire for developing athletes. By developing mental skills, the athlete is able to overcome problems, build confidence and just maybe move to the next level to becoming an Olympic medalist. Teaching techniques and playing systems are great part of sport but developing the mental aspect of sports is just as important.

References from the SIRC Collection:

1.Birrer D, Morgan G. Psychological skills training as a way to enhance an athlete's performance in high-intensity sports. Scandinavian Journal Of Medicine & Science In Sports. October 2, 2010;20:78-87. 
2.Creasy J, Rearick M, Buriak J, Wright L. Are You Coaching Mental Skills? Why Not?. Virginia Journal. Fall2009 2009;30(2):13-14. 
3.Crust L, Clough P. Developing Mental Toughness: From Research to Practice. Journal Of Sport Psychology In Action. January 2011;2(1):21-32. 
4.Heller R. 10 Commandments of the Mentally Tough Player. Tennis Life. June 2010;:37. 
5.Sinclair G, Sinclair D. Developing Reflective Performers by Integrating Mental Management Skills With the Learning Process. Sport Psychologist. March 1994;8(1):13-27. 
6.Weinberg R, Butt J, Culp B. Coaches' views of mental toughness and how it is built. International Journal Of Sport & Exercise Psychology. June 2011;9(2):156-172.

The view is better at the top of the hill

Walter Payton, nicknamed Sweetness, was one of the greatest running backs to ever play the game of football. During his off-season conditioning he used to run up a hill simply dubbed “The Hill.” The Hill was about 50 to 60 yards with a very steep incline described by Walter as “a goal setter or a will maker”. During his 13-year National Football League (NFL) career, he was a two time MVP and a member of the 1985 Chicago Bears Super Bowl winning team. By the time he retired, he was the all time rushing record holder with 16,726 yards including the single game rushing record of 275 yards.

Hill running should be in the repertoire of all athletes who want to build strength, speed, and endurance. Not only do hills improve your running economy, they are an excellent form of resistance training, which can strengthen your hips and legs.

A recent study from Auckland University of Technology found that after 6 weeks of hill training, runners improved their 5km times by about 2%. For an individual who runs an eighteen-minute 5km, they can improve their time by about 21 seconds simply by adding hills to their training once or twice a week.

When attacking a hill, make sure you have high knee lift, shorten your stride and always look up, not down, at your legs.

When deciding to do hill training, you should consider the type of hill you are running and what the purpose of each hill is. 

• Short sprint hills take about 15 to 30 seconds. The idea in running short hills is to power your way to the top, making sure you have proper technique and working on your speed. Short sprint hills work more on the anaerobic system.
• Medium hills take between 30 and 90 seconds to run and work both the aerobic and anaerobic systems. The purpose of a medium hill is to train your body to tolerate lactic acid build up while maintaining both form and pace.
• Long hills usually take you about 90 seconds or longer and mostly benefit the aerobic system. The purpose of these hills is to build stamina, improve running economy and develop mental toughness.

Running over rolling, hilly terrain is a great way to encompass all three forms of hills mentioned above. Rolling hills are a perfect way to introduce your body to running hills. Using hilly ground mimics road racing or cross country racing.

The 1968 Mexico Olympics 1500 meters gold medalist Kip Keino described hill workouts as “very important before we started doing track workouts.” Hill training improves your running economy, incorporates resistance training and for most it builds mental toughness. Any athlete who aspires to be great should consider hill training as part of their regular training or off-season conditioning, as even the greatest athletes understand hill training builds speed, strength and endurance.

References from the SIRC Collection: 

1. Just for the hill of it. Running & Fitnews. November 2002;20(9):3. 

2. Kauppinen T. Why Every Football Player Should Be Put on Hill Sprints. Coach & Athletic Director. September 2007;77(2):40-41. 

3. Laurendet P. Hill Training. Modern Athlete & Coach. October 2010;48(4):31-32. 

4. Lieberman B. HILL WORK AN EQUINE BODYBUILDING SECRET. Equus. July 2009;(382):42-47. 

5. Mueller G. ASK THE COACH: BIKE TRAINING. Triathlon Life. Spring2012 2012;15(2):28-29. 

6. Running Hills, Options and Benefits Abound. Running & Fitnews. May 2009;27(3):5-6.

7. Russ M. HIT THE HILLS FOR A TRAINING BOOST. Triathlon Life. Spring2011 2011;14(2):34-35.