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Seven Mental Skills of Champion Shooters: Concentration & Emotion Management part 2

By Jeffrey Hodges B.Sc. M.Sc.(Hons) B.Ed.

Previously I've mentioned that there are seven essential mental skills for shooting success, all of which are learnable and teachable :

  • Precision Visualisation Skills
  • Positive Self Motivation
  • Powerful Goal Achievement Strategies
  • Emotional State Mastery
  • Positive Mental Attitude
  • Strong Concentration & Focusing Abilities
  • Positive Self Image & Unshakeable Self Confidence

All these skills of the SPORTS MIND can be learned and improved with some simple mental training techniques.

I have already covered the first skill of Visualisation, noting that it is the most important mental skill for shooters, and that to direct your shooting performance effectively you want to use clear visual images with feeling, not words, and that visualisation works because it has a measurable, physiological effect on our body. I also noted the importance of getting into the right mental state to visualise, outlined six specific applications for visualisation for shooters, and gave some simple tips for getting the best out of your visualisation sessions.

I also introduced the important topic of motivation and said that motivation is an energy - an energy which is influenced by how you communicate with yourself. I noted that there are basically two simple motivation strategies : positive motivation and negative motivation. Negative motivation moves you away something you don't want to happen, while positive motivation moves you towards something you do want to happen.

This led in the last couple of issues to a discussion about goals and how to attain them, and about the role your thinking, (notably what questions and statements you are making on regular basis), has on your ability to achieve your goals.

What follows now is a two-part series on concentration and emotional mastery techniques for successfully coping with pre-performance nerves, anxiety and competition pressure - skills which all shooters want to acquire in order to perform consistently at their best!

Part 1 : Positive Emotional States

Positive emotional states - such as one-pointed concentration, enthusiasm, tenacity, motivation, and even happiness - are influenced by three important factors: your physiology, your ideology, and by the environment. Your state is under your control, and if you want to prepare yourself - emotionally - for competition, you will want to understand these three factors.

STATE

One of the most important concepts in performance psychology that every athlete and coach wants to know about, and master, is the idea of state. State is all about how you're currently experiencing the world, emotionally. You know, and have experienced many different states : anger; sadness; boredom; jealousy; happiness; determination; excitement; and so on. Yet states don't just 'jump' on you out of the blue, do they? You don't suddenly experience violent rage, or deep loneliness, for no reason do you?

States are effects - they are a consequence of something you're doing in your mind. States are also processes, they're not static - you change 'state' regularly throughout the day don't you?

Now we can ask two questions about state that are particularly important to all shooters: Firstly, what states are most useful for success in shooting?; and secondly, how can we deliberately create those states in ourselves?

Think about these questions for a few moments.

Some examples of states that sportspeople usually mention are : Relaxed; Confident; Positive; Focused; Determined; and Hungry to Win. Feeling a sense of Enjoyment, and Happiness or Fun when playing also rates highly for most successful sportspeople.

However, few people ever answer the second question - how do I create those states in myself? This is because, for many people, their state is not under conscious control. They just 're-act' to external circumstances and situations rather than choosing a state that would be most useful to them in a given context, and deliberately building that state in themselves, prior to performing. They just leave their state to chance, and 'hope' they perform well.

This just isn't good enough, and it's important to know how to create states in ourselves, so you can manage your state .... so you can deliberately build the most resourceful and capable states in yourself before you even step up to shoot. So let me ask you to stop and think again - how do we create states in ourselves ..... what are the 'building blocks' of state?

BUILDING BLOCKS OF STATE

I've identified three major building blocks of state, and whatever answers you came up with, you'll probably find that they fit into one of the following three categories : Physiology; Ideology; and Environment.

The building blocks of our emotions - our states - are our physiology, or body posture, facial expression, breathing and movements; our ideology, or what you're imagining, and saying to yourself; and the environment around you, both the physical and social environments. Lets look at each of these in more detail now.

Physiology . It's easy to recognise how our physiology - our body posture, breathing, facial expressions, and the way we move - affects our state. For example, think how differently you feel if you hang your head, breath shallowly, slouch, and slowly shuffle around ........ compared to holding your head up high, breathe deeply with an erect posture, and move quickly.

How is your state right now? Are you feeling energised and enthusiastic about your life, and about your shooting? If you're not, try changing your physiology now. You can change how you feel, quickly and easily simply by changing how you move, how you breathe, and how you use your facial muscles - the habitual facial expressions you hold.

Take a few moments right now and stand up straight .... take five deep breaths .... and walk briskly around for a few moments. It's a simple thing, but changing your physiology is one of the quickest and easiest ways to change your state, isn't it?

Let's move on to ideology. Your ideology is the combination of what you're imagining and saying to yourself in your mind - and again, this has a powerful impact on your state. For instance, for someone to feel nervous and unconfident about asking someone out on a date, what kinds of things would they imagine? What would they say to themselves?

If you imagined being rejected, or worse still, laughed at when you asked them out, and you said to yourself "Oh, they'll never want to go out with me ... I'm not interesting enough", it's easy to see how you could quickly create that negative state, isn't it?

Now relate this concept to your shooting. Think of a time you were performing really well, and were feeling confident and focused. What kinds of things were you saying to yourself? What did you imagine?

Why not do these things deliberately to create the kinds of positive states you want to experience in yourself, every time you shoot?

What could you imagine and say to yourself to create more confidence? More hungriness to win? More relaxed and positive states? What could you imagine and say to yourself to feel more enjoyment in your training and competition?

Recognise that changes in your thinking don't just relate to changing the content of your thoughts, but changing some of the visual, auditory, or kinaesthetic submodalities you use in your thinking can have a profound impact on your state. It's not just what you say, or imagine, that affects your state, but also how you imagine the pictures, and how you hear the words.

For example, I'm sure you have at one time or another, criticised yourself for something ... a silly mistake, an oversight, a poor performance, whatever.

Take a moment to recall that critical voice, and as you do, notice the direction it comes from. Do you experience it from your left or right, from in front or behind you? How far away is the voice - does it seem close, or far away? How loud is the voice, and what is its tone like?

Now, just as a bit of an experiment, change each of those submodalities and hear your voice say the same thing in a different way. For instance, if the voice seems to come from just behind your left ear, up close ..... then move it further away, and hear it coming from out in front of you. If the voice is loud, make it softer. If it has a high pitched, whining tone .... change it to be a deep throaty voice. What happens when you do this? It's hard to still feel lousy when your internal critic sounds like a sultry paramour out in front of you, doesn't it? I mean, if you're going to critique your performance, why not have it sound like Tina Turner or Demi Moore?

Likewise, if you have a poor performance and you continue to picture that up close, big, bright and right in front of you .... how do you think it will affect your state? Or if you put in a personal best performance, and you remember that as a tiny, black and white, postage stamp sized picture, behind you .... how much effect will that have on your state?

One of the consistent things I've found in all champion performers - whether they be athletes, or business people - is that they do just the opposite to this. Champions remember their good performances as big, colourful, bright pictures, up close and nearby to them. And of course, this gives them the confidence to attempt their next big goal - and succeed. When they have an off day, they let it go by seeing it small, and dim, and they deliberately push it away and out behind them so it no longer affects them.

How do you think about your good and not-so-good performances? Realise that how you're thinking may very well be holding you back. Deliberately choose the type of words and pictures that are going to build those positive states I spoke of earlier.

Lets move on to Environment. Environment consists of all the other things around you that can influence your state. It includes the weather conditions; the venue; your opponents; the officials; the audience; your coach and team mates; your equipment; your clothes and personal grooming; and so on.

To give you an example of how environment can affect performance, imagine competing in a place and it's a cold windy day .... and the venue is dirty, and littered with papers .... and the equipment is old and poorly maintained .... and the officials disorganised and inefficient .... your team mates slovenly and disinterested .... and there's half a dozen bored looking spectators barracking for the opposition. Maybe you've even experienced times like that!

Compare how you would feel in that situation, to another day ..... where its warm and sunny with a light breeze blowing .... and the venue is clean and fresh looking .... all the equipment is new and well maintained .... and everything is run like clockwork by the officials .... and your team mates are sharp and dressed smartly ..... and there is a huge crowd of your supporters buzzing with excitement. It makes a difference doesn't it?

Another example of how environment can affect your state is given by the person who is performing really well ... until they notice one of their relatives, or close friends, or someone they really want to impress, in the audience .... then their shooting falls apart!

I think it's important to also recognise that, while environment can affect your state, it does so only in as much as you allow it to affect the other two - your physiology and ideology. Really, the environment can only affect your state through its influence upon your posture and your thinking - and by attending to building positive states using strong physiology and a positive ideology, you can maintain peak performance states regardless of the environment.

Having said this, I think it imperative to point out that the effect of the environment is often very subtle and unconscious, and so giving some attention to building a positive environment for peak performance is a good way to encourage positive states - particularly in those athletes who have not yet developed the ability to consistently self-manage their own state.

This is precisely what the English Rugby Union team did when in Australia for the last rugby World Cup: their dressing room was decorated to look just like their home dressing room at Twickenham, so wherever they played, it 'felt' like a 'home game'.

TRIGGERS

One of the best ways to develop this personal facility of control over your own state is through the use of what are known as sensory triggers. A sensory trigger is simply a physical stimulus that you train your body to associate with a particular state, and which you can use to 'switch on' that state in yourself as required, by using the trigger. It's what is know as simple 'stimulus - response conditioning', and it works in the same way as a light switch. You train your neurology to automatically respond in a precise, positive way to a specific stimulus - in the same way that flicking the light switch turns on the electric light.

In the second part of this article, in the next issue, I will discuss how to build these positive emotional triggers for yourself.

About Jeffrey Hodges B.Sc.(AES) M.Sc.(Hons)
Jeffrey Hodges is a performance consultant to elite athletes, sporting teams and corporate clients. He is the author of the widely acclaimed "Sportsmind - An Athlete's Guide to Superperformance Through Mental & Emotional Training" and "Champion Thoughts, Champion Feelings"; creator of the Sportsmind performance enhancement workshops and audio tapes; and Director of the Sportsmind Institute for Human Performance Research.

He is a NLP Master Practitioner and Associate Trainer, and his Sportsmind programs have been endorsed by the NSW Dept Sport & Recreation, and recommended by top sportsclubs and successful athletes. Jeffrey has competed in many sports, notably Volleyball, Squash, Soccer and Golf, and currently trains in Aikido, holding a black belt.

Some of his clients to date include :
Australian Rugby Union
St. Joseph's College
Woodlands Golf Club
Financial Institutions Remuneration Group (FIRG)
Societe Generale
Qld. Swimming
Network for Fitness Professionals
North Sydney and Penrith Rugby League Clubs
Qld. Athletics Assn
NSW Netball Assn
Northern Inland Academy of Sport
Victorian Soaring Assn
Orange Agricultural College Equestrian School
Qld and NSW Departments of Sport and Recreation
Qld Academy of Sport
and the RAAF.

For more information, contact :
SPORTSMIND , 77 FLAXTON MILL ROAD
FLAXTON Qld. Australia. 4560.
PHONE 61 7 5445 7994
email : jh@sportsmind.com.au
website : www.sportsmind.com.au

By Jeffrey Hodges B.Sc. M.Sc.(Hons) B.Ed.

Previously I've mentioned that there are seven essential mental skills for shooting success, all of which are learnable and teachable :

  • Precision Visualisation Skills
  • Positive Self Motivation
  • Powerful Goal Achievement Strategies
  • Emotional State Mastery
  • Positive Mental Attitude
  • Strong Concentration & Focusing Abilities
  • Positive Self Image & Unshakeable Self Confidence

All these skills of the SPORTS MIND can be learned and improved with some simple mental training techniques.

I have already covered the first skill of Visualisation, noting that it is the most important mental skill for shooters, and that to direct your shooting performance effectively you want to use clear visual images with feeling, not words, and that visualisation works because it has a measurable, physiological effect on our body. I also noted the importance of getting into the right mental state to visualise, outlined six specific applications for visualisation for shooters, and gave some simple tips for getting the best out of your visualisation sessions.

I also introduced the important topic of motivation and said that motivation is an energy - an energy which is influenced by how you communicate with yourself. I noted that there are basically two simple motivation strategies : positive motivation and negative motivation. Negative motivation moves you away something you don't want to happen, while positive motivation moves you towards something you do want to happen.

This led in the last couple of issues to a discussion about goals and how to attain them, and about the role your thinking, (notably what questions and statements you are making on regular basis), has on your ability to achieve your goals, and an introduction to concentration and focusing techniques through managing your state.

A two-part series on concentration and emotional mastery techniques for successfully coping with pre-performance nerves, anxiety and competition pressure.

Part 2 : Mastering Your Emotions

In the first part of this two-part article I pointed out that emotions are influenced by three factors: our physiology, or body posture, breathing and movements; our ideology, or what you're imagining, and saying to yourself; and the environment around you, both the physical and social environments.

TRIGGERS

I also mentioned that one of the best ways to develop a personal facility of control over your own emotional states is through the use of what are known as sensory triggers. A sensory trigger is simply a stimulus of some kind that you train your body to associate with a particular state, and which you can use to 'switch on' that state in yourself as required, by using the trigger. It's what is know as simple 'stimulus - response conditioning', and it works in the same way as a light switch. You train your neurology to automatically respond in a precise, positive way to a specific stimulus - in the same way that flicking the light switch turns on the electric light.

Triggers are common in human experience - the trouble is, that most people have built negative triggers for themselves, rather than positive ones. Some common examples of triggers which affect our state are: phobic responses such as fainting at the sight of blood, or freaking out on seeing a spider; and also common emotional reactions such as feeling threatened by a particular facial expression or tone of voice; a certain smell 'triggering' a vivid past memory; hearing a particular song on the radio which reminds you a past relationship; being fearful of walking to your car in a dark lonely car park at night; or getting 'stage-fright' in front of an audience; or pre-performance jitters before the club championships.

Common examples of triggers in sport are the automatic response to stop playing on hearing the umpire's whistle; over-anxiety prior to a big match; or getting angry at a dubious line call. Of course there are examples of powerful positive triggers as well: the Maori Haka that the All Blacks use prior to a rugby match is a great example of a trigger for building very powerful team spirit and aggressive states in the players; and you can see how being on the verge of losing is often a trigger for top sportspeople to switch up a gear.

Triggers are usually simple physical stimuli - such as clenching your left hand strongly, or saying a particular key word, or visualising a specific symbol to yourself - which you use as needed to generate the positive state you want. Of course you can have lots of different triggers for different positive states, and I've generally found that after using them for a while, they become automatic, and you will only need to use them if for some reason you lose your concentration or confidence.

One good idea is to associate your positive states to something that is always in your performance environment. For example, when I give public talks I like to have a lectern - not because I use it all that much, but because it's a trigger for me. If I feel I'm not reaching the audience, or I forget what I want to say, I simply walk over to the lectern and get back into a positive state.

Likewise, you can have some item of equipment - a sweat band, a pair of shoes or socks, etc. as your positive trigger. One basketballer I know, uses the smell of the basketball to switch himself on! Of course, be aware that if you depend too much on external triggers, you can lose confidence if that special thing is not there! I encourage you to build strong self-based triggers for the kinds of state you want to experience.

BUILDING A TRIGGER

How you think affects how you feel; and how you feel affects your decisions, actions, and performances. To master your emotions then, you want to master your thinking. Your mind is always active - it needs to have something to focus on. If you don't deliberately direct it's focus to the kinds of positive thoughts you want to have, then it's just as likely to come up with negative thoughts and images.

Good performances don't happen by accident - they're a result of good thinking. Don't leave your thoughts to chance - train them. Consistent good thinking only comes with consistent training. Train your thoughts by establishing a peak performance vocabulary; a list of key words and powerful images which you can deliberately choose to think in specific situations and contexts to take charge of your emotions and performance. These key words can then become positive triggers for those positive emotional states.

To build a positive trigger for yourself, think how you would like to feel in specific situations, and come up with a set of powerful key words and phrases (and/or visual icons) that generate those feelings, and rehearse them until they become 'anchored' as a habit.

It's been wisely said that the trouble with positive thinking is that you have to think about it! You don't want to have to try to be positive; you don't want to have to try to feel confident and relaxed. You want it to be an automatic and unconscious skill you can call upon in an instant!

What could you say or imagine in each of the following situations to feel more capable and confident: Your opponent is leading?
You're anxious?
You're leading?
Your concentration is lapsing?
You're selected to train in the state or national squad?
You lose an important match?
You're feeling fatigued?
You've lost motivation to train?
You win an important award?
There is friction with your coach or other team members?
You win a major event?

Having key words for both positive and negative scenarios is equally important.

Identify now some typical situations which occur for you, and write down a key word or phrase you can use to feel more empowered :

*

*

*

*

Key words and visual icons can also be used to focus more effectively on important aspects of performance. You might have a key word, phrase, or image to help generate endurance, or concentration, or will-to-win, or relaxation.

Make a list below of what performance aspects are important to you, and note beside it a key word, phrase or image that you will use to generate it.

*

*

*

*

Remember when anchoring in your key words, to use powerful auditory and/or visual submodalities to generate powerful emotional responses. Key words spoken clearly in a deep resonant tone, close and in stereo are much more impacting than a distant whispered mumble in a nasal monotone! Remember, it's your self talk - so make it the kind of self talk that is inspiring, empowering, and motivating!

About Jeffrey Hodges B.Sc.(AES) M.Sc.(Hons)
Jeffrey Hodges is a performance consultant to elite athletes, sporting teams and corporate clients. He is the author of the widely acclaimed "Sportsmind - An Athlete's Guide to Superperformance Through Mental & Emotional Training" and "Champion Thoughts, Champion Feelings"; creator of the Sportsmind performance enhancement workshops and audio tapes; and Director of the Sportsmind Institute for Human Performance Research.

He is a NLP Master Practitioner and Associate Trainer, and his Sportsmind programs have been endorsed by the NSW Dept Sport & Recreation, and recommended by top sportsclubs and successful athletes. Jeffrey has competed in many sports, notably Volleyball, Squash, Soccer and Golf, and currently trains in Aikido, holding a black belt.

Some of his clients to date include :
Australian Rugby Union
St. Joseph's College
Woodlands Golf Club
Financial Institutions Remuneration Group (FIRG)
Societe Generale
Qld. Swimming
Network for Fitness Professionals
North Sydney and Penrith Rugby League Clubs
Qld. Athletics Assn
NSW Netball Assn
Northern Inland Academy of Sport
Victorian Soaring Assn
Orange Agricultural College Equestrian School
Qld and NSW Departments of Sport and Recreation
Qld Academy of Sport
and the RAAF.

For more information, contact :
SPORTSMIND , 77 FLAXTON MILL ROAD
FLAXTON Qld. Australia. 4560.
PHONE 61 7 5445 7994
email : jh@sportsmind.com.au
website : www.sportsmind.com.au

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