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!
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Focus and having the ability to remain immersed in the Task Relevant Cues is critical to the execution of a task. When the athlete is unable to remain immersed in the relevant cues and the task at hand one of two things will happen: 1) The athlete will have trouble with the Challenge/Skill (CS) level equation, or 2) the athlete will have trouble with internal or external distractions. All it takes is a split second distraction for the athlete to lose focus and as a result miss the cues associated with execution of the skill. An athletes focus and the ability to control the direction of focus may be the single most important mental skill, second to confidence. The goal is to help the athlete focus better more of the time; and understand when and how to refocus when distractions get in the way. One distraction that will act as an internal distraction is the athlete's level of activation or intensity (called physiological arousal). Few athletes realize that you can actually over-stimulate your intensity, get over excited and adversely impact your ability to focus. Events outside of a sport, such as challenges in your business, academic or personal life can also influence your ability to focus fully in practice and competition. The # 1 key to keeping distractions from impacting performance is "Awareness". To be "aware" we must first identify the distractions that get keep us from performing at our best.
I challenge you to make a list of the Top 5 Internal Distractions, and the Top 5 External Distractions that get in the way of reaching your peak performances. Write these down!! Internal distractions, the most common, are often self-induced and enter the mind in the form of doubt, indecision, lack of confidence or negative thoughts about performance. Example: Tennis player worrying about double faulting. External distractions are the changes in the environment that cause off task issues. Examples: Changes in the weather, officials getting in the head of a player, hecklers in the stands, or off field distractions. Make a commitment to be aware of what you have in your control, and understand what is out of your control. Once you have created the two lists send me an email. I will reveal to you the Five Elements to Developing a Keen Focus and help you incorporate these into a strategy to keep distractions from negatively controlling your performances.
From Fuzzy to Focused:
Enhancing Sports Performance by Improving Concentration SkillsWritten by John R. Ellsworth, M.A., Sport Psychology Consultant & Mental Game Coach
At some point in our lives, we've all had the opportunity to look through the lens of a camera. Depending on where the lens is set and what we want to see, the image may be blurred, slightly out of focus or may be crystal clear ready to snap the perfect moment in time. The clarity of the resulting photograph will ultimately depend on how we focus the lens of the camera. If we focus on images in the distance, they will not photograph well. However, when the focus is on what is closer in range, the result is a laser-sharp impression.
In sports, the mind is very much like a very refined lens of a camera. Some athletes have better focusing mechanisms than others and are able to focus with better precision. These are the athletes, who often describe their experiences as feeling extremely connected in the present moment. They are able to focus on the present moment – let go of the past (including mistakes, errors) and fears of the future –even during stressful moments of play or when the stakes of performance are high.
Concentration, or focus, as I prefer to call it, is the ability to stay in the present moment rather than dwell on the past or fear what can happen in the future. Most athletes encounter focus problems during crunch-time such as during a face-off, tip-off, an at-bat, or during the execution of a free-throw. The following is a good example of how focus related issues can impact performance in sports.
Case Study - Focus and the Athlete
Paul could hit a ball in a straight line further than any batter in the league. His competitors knew it, which is why they would always try to psych him out while he was warming up. "You know we're gonna strike you out!" They'd say. With the bases loaded, Paul would step into the box and prepare for the pitch. The ball came toward him and the crowd was cheering – "Strike him out!" Paul had been here before. His team was depending on him. He had struck out last time he was up against this pitcher. He swung and missed. "Strike!"
Paul's nerves were a mess. Now his teammates were yelling at him to score the guy on third. The game was riding on him. The future of his team was on his shoulders. He swung again. "Strike two!"
With now two strikes, Paul needed a hit, but more importantly, the team needed the run. I'm going to let them down, thought Paul. The negative thoughts started to creep in. I've got to get this hit or the loss will be on my shoulders, Paul nervously thought.
Beads of sweat were mounting on his forehead. A heckler in the crowd shouted, "STRIKE OUT THIS GUY!" Paul could feel his temper rising. The pitcher took the sign. There was the wind up, the pitch…then Paul's swing. "Strike Three! You're Ouuuut!"
Focus-Related Distractions
A lack of focus often starts with distractions. These distractions can be both internal or externally based. Some common distractions are:
Internal distractions…
• Negative self-talk (e.g. "I always strike out with this pitcher.)
• Negative beliefs (e.g. using negative self-labels about performance)
• Internal thoughts (e.g. "I wonder what I'll eat for dinner tonight?")
• Worries (e.g. "Will she think I'm cool if I don't win this competition?)
• Emotions (e.g. anxiety, nervousness, anger)
• Dwelling/Forecasting (Focusing on past mistakes or future outcomes)External distractions …
• Crowds (e.g. Hecklers, Opposing Team)
• Weather (e.g. Snow/Sleet, Rain, Excessive Heat, Sun in strange position)
• Equipment Failures/Problems/Issues
• Media (e.g. Flash photography, cameras, etc.)Focus related performance issues are curable. But as with any problem the first step is to identify whether or not you do indeed, have concentration related issues. Sometimes focus issues can disguise deeper issues or can be combined with other mental toughness challenges such as perfectionism, composure, confidence and many others. (A free assessment is available on my website www.proxtexsports.com if you would like to have a better understanding of your mental toughness skills.) Most athletes suffer from some form of concentration related issues in performance. The key, of course, is to find out which one (or more) is hindering you from your best performances.
Symptoms of Focus-Related Issues
1) Distracted by Crowds, Hecklers, or Opposing Team Psych-Outs
Hecklers, and even opposing teams often use shouting as a form of mental psych-outs, but in some cases it can trigger emotional flares as well. Athletes need to learn to recognize the warning signs of emotional trigger points to redirect themselves into the present moment and away from the distraction(s).2) Dwelling on Mistakes or Errors
Athletes are programmed to win and for some athletes a loss can be taken very hard. They may hold on to mistakes which will present as flashbacks during times of stressful performance. For sports parents and coaches, this can be a major issue, especially if you demand top performances from your athletes. Your job in working with the athletes to help them accept that mistakes will happen.3) Peformance Suffers During Imperfect Weather/Environment Conditions
The weather and environment are factors that athletes can't control. Problems with equipment, rain delays during a golf championship or a temperature issue with the pool during a swim meet can become focus-busters. Athletes must learn to overcome environmental and weather distractions in order to maintain optimal performance.The key is to be aware of what it is that you can control.4) Places Negative Self-Labels on Performance
At the heart of mental toughness training is the process of instilling athletes with positive beliefs and attitudes about performance. Thoughts and beliefs such as "I always miss this shot" or "I can't make this putt from this angle" are negative self-labels that will reduce focus on the task at hand.5) Demonstrates Unusually Strong Emotions
Pre-performance jitters or temporary frustration over a bad call are all part of normal emotions for athletes. Trouble arises when an aggressive opponent leads to a flaring temper (e.g. fist-fights or shouting matches) or when an athlete plays defensively, or not up to his or her potential, to protect a score, position or rank. Strong emotions, whether extreme anxiety or a raging temper both impact concentration by internally distracting the athlete from accomplishing the athletic task necessary for a great performance.6) Worries About How He/She Will Stack Up Against Competitors
All athletes are motivitated by the prospect of winning. Of course, most athletes enjoy the thrill of competition, and the fun and challenge of performing with others. For some athletes, however, focus can become blurred when they worry too much about how they may be perceived by their competitors or what the outcome will be at the end of the competition.Overcoming Focus-Related Performance Issues
Refining focus to improve performance varies from athlete to athlete and is based upon the factors which are impeding concentration. Likely, however, focus can be improved with some simple strategies.
First, start by focusing on the process, rather than the outcome. For example, a batter who trusts in his ability to execute the skills necessary without thinking about them performs at a higher level. Essentially, mastery of the skills becomes almost automatic. Similar to the ease in which we brush our teeth giving little thought to the task because we have mastered the skills necessary.
Next, recognize that even great athletes will make mistakes. Instead of expecting a perfect performance, give yourself permission to make mistakes. This will allow you to more easily move past a mistake and quickly regain focus on the task at hand. A momentary error in concentration is by far better than lasting minutes of distracted focus!
Finally, perform in the present moment. You can certainly learn from past performances. The time to take a journey down memory lane is not appropriate while in the heat of competition. Recalling mistakes at any time does little to support a keen zone focus. A zone focused state is possible if the athlete is centered in the present moment.
While you certainly should be preparing for future success, performing for the outcome while in competition takes the focus from the present moment. Since the future is a changing dynamic, the outcome correlates to choices you make in the present moment. Focus well on the present moment and you, not your distractions will control your destiny.
"Learn from the past, but plan for the future by focusing exclusively on the present.
That's where the fun is."
~ Donald Trump
(Next month -- Confidence issues and how to overcome them!)
I recently worked with a top D-1 college golfer. Most of his issues concerned a poor focus at the start of a round. The majority his distractions were internal (such as negative thinking), but he also was pulled off task when outside distractions were present. As we talked more, I discovered that he plays his best only after dropping some shots early (that means making mistakes and making bogies early in the round). He almost seemed as if he was "sleeping" early in the round with no focus on his game. He "woke up" his game only after a mistake or couple of bogies when he got angry at himself. He does not give up, but increases his determination to come back which sometimes gets in his way of success. He wants a better approach to get off to a good start to the round. A couple of other notes: Other people think that he is a better player than he thinks of himself. He plays better when he thinks his "back is against the wall".
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
COMING IN JANUARY 2008---
Getting it Right!
Building Champions by Defeating Perfectionism
By John Ellsworth, MAGetting it Right! offers valuable insight about what makes this athlete tick, as well as a set of tools to help this complex performer reach a higher level of peak performance and experience greater joy from sport participation and life. PRE - ORDER HERE
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 Ultimate Sports Parent: 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!_____________________________________________________
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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.
