Volume I, Issues # | 1 | 2 | 3 | 4 | 5 | 6 |7
FROM BRAIN TO MUSCLE WITH A LOT LESS TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume I, Number I November 1998
Welcome to the first issue of the much-delayed free E-Zine of Applied Sport Psychology in Judo. Members of this
mailing list are automatically entered in a drawing for a free Mental Training Tape from the Sierra Center for
Peak Performance. If you wish to be removed from our mailing list please reply to this message with your e-mail
address and the word "REMOVE" in the title.
It is our intention to provide short, easily read articles on Applied Sport Psychology in Judo to a select list
of persons with an expressed interest in the psychological aspects of peak athletic performance. We hope to encourage
an exchange of ideas and we seek to expand understanding of the basic concepts of Applied Sport Psychology among
those persons with a desire to enhance athletic performance with appropriate and responsible techniques and methods.
Your comments, suggestions and questions are strongly encouraged.
Introduction to Sport Psychology for Judoka
"FROM BRAIN TO MUSCLE WITH A LOT LESS TUSSLE"
| Peak Performance Concept - | For each of us an ideal state of mind exists that is conducive to our own best performance. We can learn what this state of mind is and how to bring it on. |
| Rationale: | The muscles of the body perform best when they are not too relaxed and not too tight "Relaxed Yet Highly Energized" |
| Method: | "Diaphragmatic Breathing", Relaxation Training and Autogenic Conditioning |
| Rationale: | Mental Rehearsal is a proven supplement to actual practice. Practicing in your head with the right images improves performance. "Mental Rehearsal is the only place you can experience perfect technique 100% of the time" |
| Method: | Creative Day Dreaming, Videos of near perfect technique, Guided Imagery and Imagery Conditioning for total mastery |
| Rationale: | Thoughts, feelings and emotions have an instantaneous and involuntary effect on the muscles of the body and therefore our ability to perform. Train the brain to consistently achieve the ideal attitude |
| Method: | Goal Setting, Affirmations, Thought Stopping, Positive Self-Talk and Subliminal Reinforcement |
PLAYING MIND GAMES THAT HELP YOU WIN
By Gary A. Beale, Ph.D.
There are not many judoka who can honestly say that their performance is never affected by mental or psychological
factors. Almost everyone who competes or attempts to do their best at some important aspect of life has experienced
both mental boosts and hindrances. Doubts, confidence, anxiety, poise, courage and fears for example can have a
significant impact on how well we perform. The more we understand the complex interrelationship between mind and
body the more it becomes clear that in order to perform at our best physically we must properly prepare and use
both body and mind. Research and experience have proven that structured scientific mental training can help us
learn to prepare and use our mind to improve our competitive performance. A key psychological ingredient needed
to consistently perform at our best is a winning attitude. In this context attitude is defined as those thoughts,
feelings and emotions associated with a specific situation or performance. For example the thoughts and feelings
many judoka usually associate with setting cross legged on the mat for forty minutes waiting to compete, is an
overwhelming desire to hear their name called! There is a scientific basis for the commonly accepted axiom that
confidence prior to the match leads to a successful competition. The muscles of the body involuntarily and instantaneously
respond to thoughts, feelings and ideas. This phenomenon is referred to as Ideomotor Activity. In practical terms
what this means is that negative thoughts and emotions tend to have a negative effect on our muscles while positive
thoughts tend to have a positive effect. In almost every situation of equal or nearly equal ability and preparation
the winning player is usually the one who maintains the most consistently positive attitude and pattern of thought.
All athletic competitors can and should learn to shape their attitude and thought pattern into one of predominantly
positive and confident thinking. The next article will tell you how to play positive mind games that will begin
to shape your thoughts and emotions and help you create and maintain a more dynamic and effective winning attitude.
©Copyright 1997, Sierra Center for Peak Performance
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FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-line E-Zine of the Sierra Center for Peak Performance
Volume I, Number 2 November, 1998
Welcome to the second issue of the free E-Zine of Applied Sport Psychology in Judo. Members of this mailing list
are automatically entered in a drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak
Performance. If you wish to be removed from our mailing list please reply to this message with your e-mail address
and the word "REMOVE" in the title.
The winner of the free Personalized Subliminal Tape for this issue is Kristy Davis. Kristy has 48 hours to claim
her tape.
**CALL FOR PAPERS**
In response to the suggestion of Larry Beard, and the positive response of several volunteer reviewers, we are
now issuing a call for papers on the psychological aspects of Judo or other Martial Arts. Papers should be limited
to no more than 400 words and submitted to gabeale@drrelax.com. The following article comes from John Darby and
was not subjected to the review process.
A TWO COACH STRATEGY FOR SHIAI
The combat side of Judo is no different than the competition side. Mentally, the Judoka must surmount the same
fear and excitation that a combat practitioner faces. There are some methods used by many of the best world Judokas
to achieve peak form for the duration of the shiai (matches). Focus, Intention, breathing, planning and simplicity
are essential elements to a Judoka's toolbox.
Simplicity is state of having certain programmed options kept in readiness; this implies that the Judoka is not
considering the vast range of potential moves or techniques, but rather a small subset of specific techniques designed
to flow and adapt to an opponent's style. This is very important because a moment's indecision or hesitation can
mean defeat.
Proper planning is directed by a coach or staff and executed daily by the Judoka. Without constant refining of
action plans, the Judoka will not have the confidence in the effectiveness of their techniques. Proper breathing
is key during daily execution of techniques. Only the constant practice of breathing will enable the Judoka to
remain oxygenated and centered during the peak stress moments of shiai.
Intention is defined as a mindset in which focus is combined with planning. Intention for the Judoka is best realized
when the focus is simple. The focus must be on execution of a limited spectrum of techniques; this yields faster
execution and response times as well as connectedness between subsequent moves.
These principles may be applied in the following scenario: two coaches and a Judoka at a shiai have specific responsibilities.
Coach1 must be a constant observer of how the judges are applying penalties and points and the strengths and weaknesses
of opponents. Coach2 must give constant input to the Judoka regarding core elements of technique and encouragement.
The Judoka must remain open to the encouragement and input of the coach and remain ready for the next match.
On a less esoteric note, I have noticed that extremely nervous Judoka make borderline successful competitors. This
is a big hurdle to overcome and fear seems to dissipate only as a dual function of time and disciplined practice
and competition experience. To become a better competitor, the Judoka must strive to be a principled and discipline
person, the reverse is the cart coming before the horse. By far, the most important goal of the competition is
to meet in a friendship-driven environment to help each other become better people, not better competitors. This
is the mindset of the champion.
Visit http://www.drrelax.com/judo.htm for more information and a special offer for our subscribers.
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FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume I, Number 3 December, 1998
Welcome to the third issue of the free E-Zine of Applied Sport Psychology for Judoka. Members of this mailing list
are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak
Performance.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Mr. Carter Cue of Winston-Salem
State College in Winston-Salem, NC. Mr. Cue has 48 hours to claim his prize.
PLAYING MIND GAMES THAT HELP YOU WIN
GOAL SETTING - GETTING THE GAMES STARTED
By Gary A. Beale, Ph.D.
In most cases becoming a more successful competitor requires very specific behavior changes. For example, in order
to consistently compete at the highest levels of your potential, you may need to practice more often, eat better,
modify tactics, improve technique or increase stamina. You can facilitate the process of behavior change by changing
the way you think. Setting specific, positive, realistic and attainable goals is an off-mat "Mind Game"
that improves on-mat performance. Effective goal setting starts with defining where you are now. Getting an accurate
and objective assessment of present skills, abilities and deficiencies is the first step towards getting started
in the "basic training" of the judo mind game. The help of a good coach or other qualified person who
has watched you train and compete is invaluable and should always be a part of the assessment process. Your coach
should help you set at least one short (Pre-Season), medium (Mid-Season) and long-range (End of Season) goal. You
should also establish at least three steps that you must take in order to achieve each goal. Because the process
of writing your goals and steps down on paper helps them to become more concrete and also helps you to become more
committed to their achievement, you should always play this mind game with paper and pencil. You are more likely
to take the steps to achieve your goals and experience success if you review your goals and steps on a regular
basis. Once they have taken final written form, transfer them to something you can easily carry with you. Make
it a habit to review them at least once before you practice or compete. By reviewing them you will stay focused
on what you must do to improve, be more aware of your progress and begin to establish a mental warm-up routine
that puts you in the right frame of mind to bring out your best on the mat. Get your "Goals and Steps Sheet"
laminated and keep it in your gym bag or with your equipment so that you are always ready to re-focus your attention
on what you must do to achieve your goals. Remember that your goals may need to be changed or modified as time
passes and progress is made. Update them at least once every three months. The next section will tell you how to
use your goals and steps to create positive statements, called affirmations, which will rapidly transform your
attitude into that of a consistent winner.
©Copyright 1997, Sierra Center for Peak Performance
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FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 1 February, 1999
Welcome to the fourth issue of the free E-Zine of Applied Sport Psychology for Judoka. Members of this mailing
list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center
for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Mr.
Steve Bell. Mr. Bell has 48 hours to claim his prize.
PLAYING MIND GAMES THAT HELP YOU WIN
MOLDING A WINNING ATTITUDE WITH AFFIRMATIONS
By Gary A. Beale, Ph.D.
A winning attitude is a self-confident attitude. One of the most efficient and effective ways of building a winning
attitude is through the use of affirmations. An affirmation is a brief, positive statement that confirms and supports
the achievement of a goal. Affirmations are not necessarily statements of current reality, but they are the images
of your accomplished goals. Once you have developed realistic, achievable goals you are ready to create an effective
set of affirmations. Writing at least one short, positive, supportive statement for every goal that you identify
creates affirmations. The steps that must be taken to achieve each goal are also used as the basis for action provoking
affirmative statements. The following suggestions are helpful to the process and should be used when writing affirmations:
(1) Be personal - Use I, me, my, or your first name - "I am responsible for the intensity of my performance."
(2) Be positive - "I consistently strive to compete at the highest level of my potential!"
(3) Use the present tense - "I am confident of my ability to be selected to the National Team."
(4) Phrase your affirmation as if the goal was already accomplished - "I am in ideal physical and mental condition."
(5) Change yourself not the other person -"I stay focused on my goals and I am unaffected by the behavior of others."
(6) Do not compare yourself with anyone -"I am tenacious about doing my very best!"
(7) Use action words - "I take charge of my thoughts and feelings whenever I train or compete."
(8) Be realistic, but stretch - "I have the self-discipline needed to consistently finish in the top 3."
(9) Use feeling words - "I love the feeling I get from competing at my best!"
(10) Avoid and eliminate - "I can..." or "I will..." or "I always..." or "I never..."
Affirmations do not have to be believed but they do have to be believable and repeated often to become internalized.
When affirmations are stated and repeated with feeling they have the power to stimulate goal oriented action and
focus attention on the successful mastery of critical tasks and skills. Affirmations, when stated aloud at least
once every day, tend to gradually replace doubts and negative thoughts with feelings of confidence and positive
self-esteem. They support and enhance internal dialogues that are consistent with successful goal achievement.
Post your affirmations in conspicuous places that will cause you to notice them and encourage you to say them aloud
often. If you make it a habit to say your affirmations aloud at least once every day, you will be amazed at their
positive effect on you, your attitude and your performance.
The next section will provide examples of effective affirmations and the goals and steps-to-achieve that they are
based upon.
©Copyright 1997, Sierra Center for Peak Performance
Affirmations are powerful tools because they shape and focus our self-talk. Self-talk is that constant stream of words and sentences that circulate inside our head. The more we can influence our self-talk the more we can influence our attitude. Not aware of your self-talk? E-mail me with the words "SELF-TALK" in the subject line for a free Self-Talk Log that is designed to help you become more aware of your own internal dialogue.
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FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 2 - March, 1999
Welcome to the fifth issue of the free E-Zine of Applied Sport Psychology for Judoka. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Mr.
David Butler.
Mr. Butler has 48 hours to claim his prize.
Playing effective Mind Games that improve your athletic performance requires that goal setting and affirmation writing go hand in hand. When beginning the Goal Setting/Affirmation Writing Mind Game it is helpful to consider setting at least one goal in each of the five categories representing the essential components of a sound, comprehensive peak athletic performance training program:
|
I. |
MENTAL |
|
II. |
PHYSICAL |
|
III. |
NUTRITIONAL |
|
IV. |
TECHNICAL |
|
V. |
TACTICAL |
The list below gives examples of appropriate goals, steps and affirmations for alpine ski racers. With a little thought it should be easy to modify these examples to fit your sport or endeavor. Remember that at least one short (3 month), medium (6 month) and long-range (12-month) goal should be set in each category. Each goal and action step should be based upon what you must do to improve. It should also be noted that in most cases more than one action step is needed to assist the process of goal achievement. Only one action step is listed here because of space limitations.
MENTAL GOAL: To establish an unshakable positive, confident attitude
"I SAY MY AFFIRMATIONS OFTEN TO KEEP MY ATTITUDE MORE POSITIVE."
ACTION STEP: Initiate confidence building habits
"I LOVE TO SAY MY AFFIRMATIONS ALOUD AT LEAST ONCE EVERY DAY!"
PHYSICAL GOAL: To compete with superior strength, speed and agility
"I DEVOTE TIME AND EFFORT TO MAINTAINING MY PHYSICAL EDGE THROUGHOUT THE SEASON."
ACTION STEP: To follow an in-season exercise program that builds strength
"I LOOK FORWARD TO WORKING OUT DURING THE SEASON TO INCREASE MY STRENGTH."
NUTRITIONAL GOAL: Eat the proper balance of protein, carbohydrates and fat
"MY ENERGY IS LIMITLESS BECAUSE I EAT A BALANCE OF PROTEIN, CARBOHYDRATES AND FAT!"
ACTION STEP: Avoid eating foods with excess fat
"I AVOID FOODS WITH EXCESS FAT AND MY BODY LOOKS AND FEELS GREAT!"
TECHNICAL GOAL: To find ways to expand and improve my technique
"I LOOK FOR WAYS TO EXPAND AND IMPROVE ALL ASPECTS OF MY TECHNIQUE."
ACTION STEP: To attempt to learn from every opportunity and mistake
"I MAKE EVERY MISTAKE OR MISCUE A LEARNING SITUATION THAT IMPROVES MY PLAY."
TACTICAL GOAL: To take advantage of my opponents lose of balance
"I RESPOND INSTANTLY AND TAKE FULL ADVANTAGE OF MY OPPONENT'S LOSS OF BALANCE."
ACTION STEP: To stay "In the Moment" and focus totally on my opponent
"I CONCENTRATE WITH UNDIVIDED ATTENTION AND TOTAL FOCUS ON MY OPPONENT."
©Copyright 1997, Sierra Center for Peak Performance
You can significantly magnify the effectiveness of your personal affirmations by having them transformed into subliminal messages that are projected just below the threshold of your conscience perception. Personalized Subliminal Tapes constructed in this way are extremely powerful tools for molding a winning attitude.
Until March 31st, I am offering Personalized Subliminal Tapes made with your goals, your words and your music for just $63.99. This is a 20% discount off of the regular price. Visit our Totally Secure Order Site today and place your order.
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FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 4 - April, 1999
Welcome to the sixth issue of the free E-Zine of Applied Sport Psychology for Judoka. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Mr. David Voss.
David has 48 hours to claim his prize.
What you think, say and feel is critical to how well you perform. Your thoughts directly affect how you feel and how you feel directly affects how you perform. Negative thoughts most often lead to negative feelings and poor performance. Positive thoughts and positive feelings are most often associated with good performances. To gain greater control over your own performance you must gain greater control over what you think. Although internal dialogs consume vast amounts of our time, on the snow and off, most of us are unaware of the presence and content of our self-talk. The first step towards controlling and molding your own winning self-talk is discovering the substance and frequency of your current internal messages. Use the following Self-Talk Log to keep a daily diary of your thoughts and the performance situations that trigger them:
MY SELF-TALK LOG
NAME__________________________ EVENT_________________________
LOCATION______________________ DATE_____
THE WORDS AND SENTENCES I USED:
1. PRIOR TO THE MATCH________________________________________
______________________________________________________________
______________________________________________________________
2. DURING THE MATCH__________________________________________
_______________________________________________________________
_______________________________________________________________
3. WHEN PERFORMING WELL____________________________________
_______________________________________________________________
_______________________________________________________________
4. WHEN RACING POORLY_______________________________________
_______________________________________________________________
_______________________________________________________________
5. BEFORE THE SECOND MATCH_________________________________
_______________________________________________________________
_______________________________________________________________
7. AFTER THE SECOND MATCH___________________________________
_______________________________________________________________
_______________________________________________________________
7. AFTER A WIN_________________________________________________
_______________________________________________________________
_______________________________________________________________
8. AFTER A LOSS________________________________________________
_______________________________________________________________
_______________________________________________________________
9. BETWEEN MATCHES__________________________________________
_______________________________________________________________
_______________________________________________________________
10. AFTER THE TOURNAMENT____________________________________
_______________________________________________________________
_______________________________________________________________
Keep a record of your thoughts during training as well as competition. Be especially aware of negative or self-depreciating
comments. The next section will offer techniques that can be used to produce and encourage winning self-talk and
eliminate self-defeating messages.
The Self-Talk Log can easily be adapted to any sport or situation in life. Send me an e-mail at gabeale@drrelax.com if you would like assistance with modifying your log.
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FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 5 - May, 1999
Welcome to the seventh issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Ms. Yvette Griffin.
Yvette has 48 hours to claim his prize.
Negative or self-depreciating thoughts most often lead to negative feelings and poor performance. Positive thoughts
and positive feelings are most often associated with good performances. Once you have gained an awareness of the
content of your thoughts and internal dialogs you are ready to begin your efforts to eliminate the negative and
accentuate the positive.(
"Don't mess
with Mr. In-between!"
)
One simple, easy and effective means of diluting the impact of negative self-talk is to establish a habit of
Negative Thought Stopping. Each time you are aware of a negative, unwanted, self-depreciating or unproductive thought
or verbalization, take the following action:
(1) SAY "STOP!" EMPHATICALLY
if circumstances allow, say it aloud. If not, say it to yourself.
(2) TAKE A DEEP, RELAXING BREATH
- inhale very slowly through your nose to a slow count of six ("1-1, 2-2, 3-3, 4-4, 5-5, 6-6") as you force your diaphragm down and your stomach out. Hold your breath for a slow count of four and then exhale slowly through your mouth for a slow count of six while drawing your diaphragm and stomach back in and up. (This sequence of actions is a natural trigger for the Relaxation Response.)
(3) SAY A POSITIVE AFFIRMATION
- think of and say an affirmation that is in direct opposition to the negative message. Say it aloud or to yourself. For example, if after inspecting the course you hear yourself saying or thinking "Oh No....the snow is really soft.....the ruts will be up to my waist!" you might use an affirmation like "I attack the ruts and use them to accelerate!" or "I ski much faster in the ruts and they give me an advantage!"
(4) TAKE A BREAK
- pause for a moment or take a "time out" from whatever you were doing when the thought occurred. Taking a break helps to weaken any association that may exist between the activity you were engaged in and the negative thought.
By playing the Thought Stopping Mind Game you will more easily control and mold your own winning self-talk and
experience good feelings and good performances more often.
When you become a part of my "Virtual Private Practice" you gain, among other benefits, the opportunity to receive unlimited electronic consultation that will lead you to the most effective application of proven performance enhancing techniques such as Thought Stopping. Learning to use every tool available to you is one way to assure even greater success in your own personal pursuit of excellence. Order a custom built training program today and begin to master the psychological skills that help you to win more often.
©Copyright 1997, Sierra Center for Peak Performance
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