FROM THE DESK OF:
John Ellsworth
Sports Psychology Consultant
Protex Sports, LLC
_______________________________Each month I strive to provide athletes, coaches and parents with unique strategies to drastically improve athletic performance. This newsletter is just one of the many resources I make available to anyone who is serious about improving performance.
The mind is a powerful tool. The thoughts, beliefs and attitudes we hold about how we perform greatly influences the outcome of competitive situations. Harness that power with mental game skills training and you have the winning strategy to consistently perform with a champion mindset!
- Motivational Moment
- FEATURE ARTICLE
- Success Journal
- Quiz John
- Resources & Partners
- About John Ellsworth
- Quick Links to Protex Sports
 |
"Confidence
comes from hard work.
It comes from facing different
situations
and making putts.
It comes from knowing you've
worked on
the right things,
so when you get under the gun,
you can
execute on what you've practiced" |
|
|---|---|---|
Take
the Mental Toughness Challenge: |
||
Confidence is task specific. The more we successfully accomplish a task the more likely we will build confidence. Athletes question or doubt their level confidence primarily because they believe confidence is not in their control. The key to confidence is understanding what the athlete has in their control. Take a moment to think back to a competitive event where you performed extremely well. What were you thinking as you were performing? Were you thinking about the things in your control, out of your control, or just not thinking at all, but just performing? A strong foundation of past successes will build confidence. You must be able to tap into the sources of confidence (past success) that have the most meaning for you and be able to call upon these sources when you need them. Take control of your own confidence by being proactive and become aware of the thoughts and feelings that are in your direct control.
I challenge you to make a list of the Top 5 Sources of Confidence that are under your control or influence during a competitive event? Hint: What people say to you about your performance is not under your direct control. Another hint: Your attitude is in your direct control. Write these Top 5 Sources of Confidence on a 3 x 5 card. Each day for the next 5 days - read and recite to yourself your Top 5 Sources of Confidence. You will be amazed at the difference this exercise will have on your outlook and overall confidence.
The Attributes of a Confident Athlete
Written by John R. Ellsworth, M.A., Sport Psychology Consultant & Mental Game Coach
Most people assume confidence is an attitude which exudes a strong faith in one's ability, skill or appearance. But in sports, confidence is far more than simply an attitude; it is a critical piece of performing at full athletic potential.
The definition of confidence is the state of mind that develops as a result of a "task specific" repetitive process. For example, pitching a baseball, swinging a golf club, swimming a lap, and so forth are considered repetitive processes in sports. Each of these skills is made up of a series of specific tasks. These repetitive processes instill success by creating competency and skill mastery. The better the skill is mastered, the greater the level of success which leads to higher levels of confidence. For example: A golfer may have confidence in his ability to execute bunker shots, but may not have confidence with putting. If the golfer rarely questions his bunker execution he is said to believe, and therefore “trust” in his ability. However, if the golfer questions, thinks, or worries about putting execution, he is said to be lacking in confidence. To be successful in task execution, regardless of the sport, an athlete needs to trust that he/she has the skill level/ability to execute a task (meet the challenge) to completion.
Trust, then, is the automatic feeling that comes from "knowing" that subconsciously the brain has been trained to execute without thought. Without trust in one's performance, an athlete lacks the ability to consistently perform well because he or she is thinking too much about mechanics, technique or execution. When thinking enters into the picture and takes over what should be automatic execution, the athlete’s confidence level is not where it needs to be for successful execution of the task.
Confidence can further be impacted when an athlete is insecure about his or her ability to perform. He worries about what others may think, and therefore is concerned about embarrassing himself or others because he is not able to live up to previously established high expectations for performance. These expectations could have been set by the athlete or by someone else for the athlete. When fear of embarrassment becomes part of the equation, the athlete will then play tentatively and with limited freedom. Worry creates tension and anxiety which, in turn, cause muscles to be tense and inflexible.
Professional athletes exude high levels of self-trust and confidence. They aren't discouraged by mistakes, hung up on the comments of others (coaches, parents, teammates), or fear competitors because they trust in their skills and abilities. This strong level of confidence is what separates the good athletes from the "great" athletes.
Defining the Attributes of a Confident Athlete
The main attributes of a confident athlete are:
1) Trusts in one's skills and abilities
2) Believes in oneself as a winner
3) Accepts that mistakes will happen and do not doubt or dwell on them
4) Sets realistic goals designed to foster success
5) Draws confidence from past success
6) Has the ability to “see/visualize/anticipate” success
7) Has a success plan and the ability to execute the plan
8) Doesn't rely on the opinions/input of others to determine performance
9) Sees success as a “process” and strives to achieve excellenceAll of the above attributes mentioned thus far are necessary components of confidence and a precursor to achieving peak performance in sports. Without them, an athlete may perform inconsistently, perform better at practice than in competition or may let a mistake hinder the outcome.
Are You a Confident Athlete?
Many athletes with inconsistent performances often attribute their lack of success to things or elements that are not in their control, like the weather, sporting arena conditions, officiating, pressure from others; or they blame themselves for not practicing enough. These are often symptoms of confidence related issues.
Confidence issues manifest during competition when an athlete gets stuck on a mistake, begins to think about mechanics, or technique, or worries about what others might think about him/her, wants to impress the team/coach/parent, or sets unrealistic goals – sometimes called “expectations.” Any one of these sets the athlete up for an "all or nothing" mentality. This type of inflexibility about performance very often produces failure because the previously set expectations are too far out of reach or simply do not match with the athletes skill level.
The first step in resolving a performance issue is to identify the cause of the problem. The following assessment is designed to help you determine whether or not confidence may be impacting your performance.
1) What kind of goals do you set for yourself? Can you achieve them, or are they based on the mindset that if you can't reach them, you've failed?
2) Do you worry about what others think about your performance? Are you concerned about playing to be perfect at your sport (e.g. the perfect swing, the perfect landing, the perfect stroke, etc.)?
3) Do others impact your performance (e.g. crowd hecklers, screaming coaches, demanding parents, shouting teammates)?
4) Do you fear your competition, or do you fear that you aren't up for the challenge?
5) Do you trust your skills in practice but have trouble applying them in competition? Do you possess the necessary skill level to meet the challenge?
If you've answered yes to even one of the above, then your sport performance may be plagued by confidence related issues and may benefit from taking my “Mini Assessment” (click here).
Four Methods to Boost Confidence
- Creating more realistic process oriented goals which ensure higher probabilities of success. (SMART Goals)
- Having an execution plan
- Not worrying about what others say and or do about your performance
- Trusting in your skills so you can boost your confidence.
Homework Assignment: Take time over the next few days to think about and write down three process oriented performance goals you wish to accomplish in your sport. Be sure to write them down on paper and make the goals specific and task related. Also, be sure they are a challenge to achieve (meet with or slightly exceed your skills levels), yet are achievable, have a time limit to them, and can be measured.
Example: By the end of the first half of the golf season, I will strive to achieve success from the t-box with my driver by hitting between 10-13 of 18 fairways.
(Next month -- Confidence issues and how to overcome them!)
I am a 15 year old baseball player; I am a pitcher and bat 4th in the batting order. There is really rarely a problem with my pitching. Most of the time I have good control and can execute well on my pitches. It's when I get batters on base by walking them or hitting a batter. When this happens I really "press" the envelope and try to throw strikes all the time and try really hard at the plate to prove to everyone I am deserving of my spot in the batting order. It's tough to keep on performing at the plate because everyone wants me to specialize as a pitcher and not hit. I hit well in practice, but sometimes have a hard time believing I can do it in the game. What can I do to remain more confident and take the pressure off?
Have a mental game problem? Ask sports psychology expert, John Ellsworth your question and he'll respond to you personally! Email your mental game problems and questions to john@protexsports.com
The Confident Athlete: A 14-Day
Plan for Ultimate Self-Confidence
By Patrick J. Cohn, Ph.D.In The Confident Athlete you'll learn how to think and perform like a champion. One of the best-selling products on sports psychology, The Confident Athlete investigates the common mental obstacles leading to poor performance--confidence. After reading this book and applying the 14 days of exercises, virtually any athlete will boost confidence! This program improves confidence by identifying the common thoughts or behaviors that decrease confidence and instills the mindset needed to be a champion.
SPECIAL!!! Available ONLY to Minding the Sport Subscribers
2 CDs & 68 Page Workbook … $59.00 (plus shipping)
Regular Price: $89 -- YOU SAVE $30!
The Composed Athlete: A 14-Day
Plan for Ultimate Composure
By Patrick J. Cohn, Ph.D.Written by a leading sports psychology expert, the Composed Athlete teached athletes (as well as coaches) how to cope with pressure, especially when performance is critical to the outcome of the competition. The book covers the mental breakdowns that occur that lead to loss of composure and provides a 14 strategy/plan to change negative thoughts and behaviors dealing with composure that inhibit performance. Perfect for any athlete or coach who wants to learn how to stay calm during crunch-time!
SPECIAL!!! Available ONLY to Minding the Sport Subscribers
2 CDs & 63 Page Workbook … $59.00 (plus shipping)
Regular Price: $89 -- YOU SAVE $30!
The Focused Athlete: A 14-Day
Plan for Ultimate Concentration
By Patrick J. Cohn, Ph.D.When athletes get side-tracked, so does their performance! The Focused Athlete teaches coaches and athletes alike, the concentration skills to focus on the play or performance, rather than heckling fans, shouting teammates or environmental conditions. Much like its popular counter-parts, the Confident Athlete and the Composed Athlete, the Focused Athlete covers the mental barriers that negatively impact performance and provides personalized strategies to create winning thoughts and behaviors.
SPECIAL!!! Available ONLY to Minding the Sport Subscribers
2 CDs & 63 Page Workbook … $59.00 (plus shipping)
Regular Price: $89 -- YOU SAVE $30!
The Confident Athlete: A 14-Day
Plan for Kid's Success in Sports
By Lisa Cohn and Patrick J. Cohn, Ph.D.When you're a parent to a youth athlete learning the secrets to motivate your aspiring athlete requires special insights into your child's mental toughness--or mindset in sports. The Ultimate Sports Parent takes parents, or anyone working with youth athletics, the secrets of instilling a champion mindset. Topics covered include: overcoming fear, increasing confidence, refining focus and building composure.
SPECIAL!!! Available ONLY to Minding the Sport Subscribers
2 CDs & 118 Page Workbook … $59.00 (plus shipping)
Regular Price: $89 -- YOU SAVE $30!_____________________________________________________
Urban Sports is a multi-sport athletic store with product lines that range from swim wear, cycle apparel, running apparel, running shoes to yoga apparel and props. Our mission is to provide the best customer service to sports enthusiasts in a professional environment and to be involved in an active lifestyle with our community. With experience as both athletes and business owners, we have a unique approach to cross training. This focus allows us to provide exceptional services that differentiate us from mass market retailers and allows us to maintain our competitive price points and keep our network of customers growing. www.urbansports.info
_____________________________________________________
MOTOR TABS Fluid Replacement System – a revolutionary effervescent electrolyte/energy tablet - turns ordinary water into a smooth, refreshing sports drink. Just drop it in, let it dissolve and drink! Designed for use any time around an athlete’s participatory athletic activity (before, during and after), MOTOR TABS is a portable sports drink that can go anywhere, as the individual tablets are wrapped in water/air tight foil packages that protect them from sweat, dirt and other harmful elements. Each tablet delivers 250 mg of sodium, 75 mg of potassium, 16 grams of carbohydrate and 65 calories bottle. Three flavors: Fruit Punch, Lemon-Lime and Orange. More details: www.motortabs.com
_____________________________________________________
Running isn’t as simple as throwing on a pair of shoes and hitting the road. When you run, every footstrike can generate 3-5 times your body weight in impact force! Talk about an EXTREME sport! With this in mind, the way your body moves when you run can make or literally break you! For information about Marathon Matt’s personal coaching programs/services, check out /www.marathonmatt.com
_____________________________________________________
Keller Williams Realty is founded on an “agents as partners” business model. This model encourages agents and brokers to share their best practices with each other and rewards associates who bring others into the company. It is these industry-changing philosophies that have rocketed Keller Williams past older, more established companies to claim a top-five spot in the real estate industry. In 2007 Keller WIlliams was ranked at the fourth largest real estate company in the U.S. with over 78,000 agents. Call Timothy Alston for special deals only available to Protex Sports clients. www.alstonhomes.com
John Ellsworth, M.A
Sports Psychology Consultant
PROTEX SPORTS, LLC
___________________________________John Ellsworth knows that every athlete wants one thing—to achieve peak performance, especially in competition. As both president and founder of Protex Sports, LLC, John is dedicated to helping serious athletes strengthen confidence, refine focus and build composure to provide them the winning advantage—mental endurance.
With over 30 years of experience in business, education, coaching and sport psychology, John is highly regarded as an accomplished authority on achieving excellence and reaching optimal performance. He brings a multi-faceted approach to the mental aspects of sports and health by looking at the attitudes, beliefs and thoughts that influence performance behaviors.
In addition to his extensive experience in both clinical and applied sports psychology, Mr. Ellsworth has worked with sports parents, sports teams, coaches, athletic trainers, sports agents and physicians to train them in the skills to boost mental toughness or assist athletes recovering from a sports related injury.
John works throughout North America with athletes and teams from a variety of sport backgrounds. He earned his Masters Degree from John F. Kennedy University in Counseling Psychology with a specialization in Sport Psychology (2001); has obtained undergraduate degrees in Business, and Psychology, as well as teaching credentials from Hillsdale College; and is presently working on his doctorate degree.
