FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XIII, Number 11 November 2010

Welcome to the one hundred and forty-third issue of the free Newsletter of Applied Sport Psychology. The November and December Newsletters will focus on the concept of momentum and how you can use it to your advantage in sports and other forms of competition. 

PLAYING MIND GAMES THAT HELP YOU WIN:
"Momentum: What is it and How do I Take Advantage of it?" 
 by Gary A. Beale, Ph.D.

As I watch college and professional sports I frequently hear Commentators and Analysts refer to "Momentum" or "The Big Mo". Pronouncement and observations about Momentum appear to be especially abundant during football season. Teams and athletes are often described as being in some stage of either gaining it, losing it or having it on their side. Big Mo is referred to often but never fully explained.

While it is true that most of us have some idea of what the term refers to I believe that few of us would be able to provide a clear, accurate and functional definition. For example, most fans would probably agree that Positive Momentum is, at least in part, a feeling both fans and athletes share when things are going their way (“You can feel the momentum shifting...”) but this definition fails to suggest how to gain it, keep it or use it as an advantage.

Psychological Momentum in sports appears to be a difficult concept to define, quantify and evaluate for fans, spectators and scholars alike. One team of researchers took a novel approach and interviewed athletes about momentum. The results of their research generated some suggestions for how to gain, keep and avoid losing it. The December Newsletter will offer ways for you to use momentum to your advantage.

The winner of the drawing for the free Personalized Subliminal CD for this time period is: Theresa Collins

Theresa has until Friday midnight November 5, 2010 Hawaii Time, to claim the free Personalized Subliminal CD.

©Copyright 2010, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering | 
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XIII, Number 12 December 2010

Welcome to the one hundred and forty-fourth issue of the free Newsletter of Applied Sport Psychology. The December Newsletters will focus on the concept of momentum and how you can use it to your advantage in sports and other forms of competition. 

PLAYING MIND GAMES THAT HELP YOU WIN:
"Momentum: What Triggers it?" 
 by Gary A. Beale, Ph.D.

In 2008 two sport psychologists from England, Chris Harwood and Eddie Martin Jones, published a study entitled "Psychological Momentum within Competitive Soccer". They interviewed championship-level competitors in an attempted to gain a better understanding of momentum from the players prospective. Although the research was done with only five subjects the results provide what appear to be useful suggestions about gaining and maintaining momentum. The following outline of the Harwood and Jones suggestions is drawn, in part, from the work of Dr. Eddie O'Connor:

 

Triggers for Positive Psychological Momentum
CONFIDENCE -	the more confident we are the more likely we are to expect success and thereby enhance our potential for achieving it
ATTITUDE -	the more optimistic we are the more likely we are to make the extra and special efforts associated with success and resist getting down when misfortune occurs
POSITIVE IMAGES -	positive mental images encourage and bring on the positive emotions which result in positive performance
AROUSAL LEVEL -	performing at our best requires us to relax when tense and energize when flat
PROPER FOCUS -	staying in the moment, concentrating on Process and avoiding thoughts about Outcome enhance performance
EFFORT LEVEL -	performing at maximum effort regardless of the score or the level of the competition
FUN -	almost everybody is a better competitor when having fun and enjoying the competition

Positive Psychological Momentum seems to be associated with or triggered by at least six elements that we can control or influence. Confidence, Positive Attitude, Positive Mental Images, Appropriate Levels of Arousal, Proper Focus, Consistent Maximum Effort and Fun can, individually or in combination, trigger or change momentum. For example, based on body language and facial expression, during the Boise State football game against the University of Nevada Reno on November 24, 2010 the confidence of the Nevada team members seemed to grow stronger as they experienced more success in the second half. In the second half the Nevada players seemed more optimistic and less affected by misfortune or good fortune than the Boise players. The players on both teams seemed to consistently give maximum effort but in the end, it appeared to me that, the Nevada players were having more fun.

Try this exercise. For the remainder of the football season, both college and pro, when you watch a game pay special attention to the five elements outlined above and try to determine if they have an effect on momentum.

Next months newsletter will offer suggestions about how you can do to gain and maintain momentum.

The winner of the drawing for the free Personalized Subliminal CD for this time period is: Shane O'Leary

Shane has until Tuesday midnight November 30, 2010 Hawaii Time, to claim the free Personalized Subliminal CD.

©Copyright 2010, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering | 
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XIV, Number 1 January 2011

Welcome to the one hundred and forty-fifth issue of the free Newsletter of Applied Sport Psychology. The January Newsletters is an open letter to you. 

FIRST OF THE YEAR LETTER
2011
 from Gary A. Beale, Ph.D.

Dear Friends,

As the New Year and new opportunities for excellence and productivity open before us, I would like to say “Thank You” to all of you who have made the success of this Newsletter, doctorrelax.com and drrelax.com possible over the past twelve years.

This Newsletter and I have experienced many changes, challenges, set backs and successes over the past decade. I believe that none of the successes could have been accomplished without your support.
 
What I have learned over the past years is that nothing is more valuable to me than the trust, confidence and participation of my family, friends, subscribers and clients. In 2005 when Google, for reasons unknown, demoted drrelax.com from first page rank the number of visitors to the site dramatically dropped. It was then, and continues to be, your loyalty and continuing re-enrollment that have kept this enterprise afloat. THANK YOU! Your continued patronage is my most treasured asset. That's why I pledge to continue to strive to exceed your expectations and by so doing preserve this most precious of blessings.
 
So as I wish you the best in the unfolding year, I also want you to know how much I appreciate you! As a small token of my gratitude I am offering to create a free set of personalized affirmations for each of you who receive this.
Best wishes for a prosperous and successful year in which you will find yourselves:

Even More FOCUSED, More CALM and More CONFIDENT!

Next months newsletter will offer suggestions about how you can do to gain and maintain momentum.

The winner of the drawing for the free Personalized Subliminal CD for this time period is: Kristi Benvenuto

Kristi has until Tuesday midnight January 20, 2011 Hawaii Time, to claim the free Personalized Subliminal CD.

©Copyright 2011, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering | 
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XIV, Number 2 February 2011

Welcome to the one hundred and forty-sixth issue of the free Newsletter of Applied Sport Psychology. The February Newsletters suggests primary ways that you can gain and maintain momentum and incorporates the work of Dr. Eddie O'Connor in his interpretation of the Harwood and Jones study entitled "Psychological Momentum within Competitive Soccer".  

PLAYING MIND GAMES THAT HELP YOU WIN:
"Momentum: How to Gain it" 
 by Gary A. Beale, Ph.D.

Positive Psychological Momentum seems to be associated with, or triggered by, at least six elements that you can control or influence. Confidence, Positive Attitude, Positive Mental Images, Appropriate Levels of Arousal, Proper Focus, Consistent Maximum Effort and having Fun can, individually or in combination, trigger or change momentum. If you would like my assistance in enhancing these elements or mastering the skills need to achieve them please contact me toll free at (888) 625-2743 or email or on Facebook at Gary Allan Beale.

Next months newsletter will offer suggestions about how you can reverse negative momentum and turn it into positive momentum.

The winner of the drawing for the free Personalized Subliminal CD for this time period is: William Andreas

William has until Tuesday midnight February 15, 2011 Hawaii Time, to claim the free Personalized Subliminal CD.

©Copyright 2011, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering | 
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XIV, Number 3 March 2011

Welcome to the one hundred and forty-seventh issue of the free Newsletter of Applied Sport Psychology. The March Newsletters, in recognition of the national collegiate basketball tournaments and the upcoming NBA playoffs and championship, will explore how players and teams can reverse negative momentum and regain the advantage on the basketball court.  

PLAYING MIND GAMES THAT HELP YOU WIN:
"Basketball and Negative Momentum" 
 by Gary A. Beale, Ph.D.

One of the primary triggers for negative momentum is pressure or tension. The best way to avoid falling into the tension caused negative momentum trap is to prevent tension and stress from building up. There are several ways of accomplishing this. For example Shaka Smart, the head coach of the Virginia Commonwealth University basketball team, repeatedly emphasized  with his players during this years NCAA Division I tournament that they had already gone further than any other VCU team. Without stating it directly he was telling them to relax and have fun because, in a sense, they had already won! Tension and stress can also be prevented by the mastery of Voluntary Relaxation Skills, such as Belly Breathing, and using those skill before, during and after competition and at the slightest signs of tension any where in the body. 

Allowing your focus to move away from the task at hand can also get the negative momentum ball rolling. Adversity can and will occur. The winning team or athlete is the one who avoids focusing on misfortune and keeps concentrating "in the moment" no matter what. When misfortune strikes think about what must be done to perform at your best rather than about the bad call, poor shot, missed opportunity or idiot referee .

Low Confidence and Negative Momentum are the best of friends. Where ever you find one you will almost always find the other. Often they will be accompanied by their traveling companion and comrade Poor Self-Esteem. When confidence ebbs take immediate action. Say an affirmation and focus on the basics of good technique. For example, if you miss a three point shot say an affirmation and next time down focus on bending your knees when you shoot, or your release, or your follow through and keep shooting. You can't make the shot, and regain your confidence and self-esteem if you don't KEEP SHOOTING! Don't be humble but rather believe that "Missed Shots are insignificant when compared to all the GREAT shots I make!"

Another way to reverse the negative is to "get back to basics". When in the undertow of negative momentum go back to the basic tactics that work best for you and your team. Emphasize those things that you do best and have worked successfully in the past. Sometimes "Time Out" has to be called to refocus on those proven strategies so don't delay doing so. The sooner you refocus the better you'll play.

Outcome Thinking has caused and maintained more negative slides into failure than any other single cause. Avoiding it at all costs. Keep your mind on the game, have fun, smile and laugh often and let the score take care of itself. After all, basketball is a child's game played on almost every playground in the United States. Keep it in prospective. 

Want to know more? Please contact me toll free at (888) 625-2743 or email me. I would enjoy the opportunity to be of assistance.

The winner of the drawing for the free Personalized Subliminal CD for this time period is: Sandy Johnson

Sandy has until Tuesday midnight March 31, 2011 Hawaii Time, to claim the free Personalized Subliminal CD.

By my observation Miami had the advantage over Boston 12 to 4 and won the game 99 to 90. Stay tuned for the next installment. Send me your comments and/or critique to enter your name in the drawing for a free Mental Strength Training Program.

The winner of the drawing for the free Personalized Subliminal CD for May is: Cassandra Darensbourg

Cassandra has until Tuesday midnight April 4, 2011 Hawaii Time, to claim the free Personalized Subliminal CD.

BOSTON vs. MIAMI – PSYCHOLOGICAL OBSERVATION CHART – GAME TWO

BOSTON vs. MIAMI – PSYCHOLOGICAL OBSERVATION CHART – GAME THREE

BOSTON vs. MIAMI – PSYCHOLOGICAL OBSERVATION CHART – GAME FOUR

Summary: 

OBSERVED CONFIDENCE ADVANTAGE (BY GAME)

65 Total incidents tracked
44 judged to be to the advantage of Miami
21 judged to be to the advantage of Boston

67.7% of the observations judged to be in favor of Miami
32.3% of the observations judged to be in favor of Boston
In the only game won by Boston they held the confidence advantage 8 out of 11 observations recorded.
In every game the winner was more confident as measured by observable facial expression and body language.

Based upon these results it can be said that in this incident the relative confidence level of coaches and players, as measured by their observed body language and facials expression, is a good predictor of outcome.

FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XIV, Number 7 July 2011

Welcome to the one hundred and fifty-first issue of the free Newsletter of Applied Sport Psychology. The July issue is a reprinting of a June article about Choking and LeBron James first published in the blog "The Post Game" in June of 2011. The August article will offer an alternative view and solution.

PLAYING MIND GAMES THAT HELP YOU WIN:
"Can LeBron Transform From Choker To Champ? 
A Sport Psychologist Has A Game Plan"
by Eric Adelson

The Decision has led to The Derision, and many are now calling LeBron James a choker. Let's stay away from that label. But let's also ask: Why do great athletes sometimes fail to show up in important situations? Why did James, so dominant in fourth quarters leading up to the NBA Finals -- don't forget his incredible finish against the Pistons in the '07 playoffs -- start making high school mistakes when it counted most?
And is there a way he can confront this problem and overcome it?

There are answers, and they go all the way back to the 1989 Stanley Cup Final. One of the Calgary Flames, coming back to the dressing room right before the opening face-off in Game 1, turned to the team's sport psychologist and made a confession:

"I'm scared."

The psychologist was named Hap Davis, and he has spent more than a generation examining why athletes succumb to pressure. He thinks he's found an answer, and it sheds light on both LeBron James' poor play in and Dirk Nowitzki's emotional response to winning in a whole new way.

In moments of fear, the human body produces cortisol, which helps its fight-or-flight mechanism. When you hear a story about a mother lifting a stalled car off her child to save his life, that's cortisol at work. But cortisol is not what a great athlete needs in a defining moment. In fact, cortisol may get in the way of an essential ingredient for athletic performance: Testosterone.

"That's what comes with ability to stay in the moment -- frontal cortex activation, motor cortex activation and elevation in testosterone," Davis says.

Translation: Athletes who "stay focused" (to use a cliché) keep producing testosterone, which stimulates the part of the brain wired for motor skills such as shooting or dribbling.
"What we've seen in winners is huge testosterone-to-cortisol balance," Davis says. "When they're on their game, we see evidence that there may be an elevation of testosterone. When people are losing, they are overwhelmed with emotion. That's cortisol."

Now here's the twist: Davis has found that when top athletes have a traumatic experience in a game or event, and then return to a similar moment (such as the fourth quarter of the NBA Finals), they often start producing cortisol. Davis has worked for years with the Canadian Olympic team, and he's seen swimmers do perfectly well for years, in every competition, and then fall apart when they get to a scenario reminiscent of one where they struggled four or eight years earlier. It's the exact same stroke or race, but it's a completely different moment. The athlete responds not to the event, but to the moment.

In fact, whenever athletes start thinking about the pride or pain of winning or losing, they can become overwhelmed with emotion and unable to perform the basic duties of playing in the present.
"The moment someone thinks about the reward," Davis says, "they are in a whole different space."

So you see the brilliance of what Dirk Nowitzki did in Game 6. He held his emotions back until the second the game ended and the title was won. Then he hustled to the locker room to cry. He was completely unemotional and then he was completely emotional. It was the opposite of what so-called "chokers" do.
So what's the best way to overcome this? How can LeBron James turn back into the fourth-quarter beast he used to be? Move on and forget the 2011 NBA Finals ever happened?

Nope. Davis says the best way to erase the past is to dwell on it. Watch the failure again and again and again on tape until it evokes zero emotional response. Watch the disaster until you're so numb to it that it feels like someone else is doing the failing.

"I've worked with too many athletes who say, 'Screw it, it's a bad game,' ” Davis says. "Some people will get away with 'Forget about it.' But most athletes will find that's a bad idea. They haven't got past the emotional experience."

Davis assisted on an experiment in which athletes were asked to watch a video of themselves in a game, and then perform squat jumps. Athletes who watched themselves doing well jumped significantly higher than those who watched themselves do poorly.

So according to this theory, LeBron should spend the summer watching the fourth quarter of every Finals game. At some point, he'll be able to break down that wretched film just like a coach would. Then, when he returns to the waning minutes of a Finals game, he'll be driven more by the desire to correct the mistakes than the fear of reliving them.

And what happens if an athlete finds himself coming undone in a game? Well, that's what happened to the unnamed Calgary Flames player in 1989. Davis pulled him off the bench and told him to get on the exercise bike and race like mad for a couple of minutes. That got the testosterone flowing and stimulated the motor cortex. The player took the ice and did fine. The Flames won the Cup.

LeBron James will probably get back to the Finals, maybe within a year. The sports world will be watching to see how he reacts at crunch time. But how he reacts this summer might make the difference between "choker" and "champion."

The winner of the drawing for the free Personalized Subliminal CD for July is: Charles Henderson

Charles has until Tuesday midnight August 2, 2011 Hawaii Time, to claim the free Personalized Subliminal CD.