Focusing and Game Planning

1. Focusing and Game Planning The goal in competition is to execute the Game Plan

2. The Process of Focusing • Focus may be broad or narrow • Focusing a Pre-performance activity • Need to shift focus at various times during performances

3. Focusing strategies for different performances Focusing Strategies Sport/ Activity Continuous performance – Needs a GP where actions triggered by pre-arranged cues, stages or Eventualities Reviewed performance – “breaks” in action may demand a broad focus to review situation, prior to refocusing for next action. Perfected performance – athlete follows through a set focusing strategy prior to each performance • Skiing, Bobsleigh, Skating, Canoeing, Boxing, Rugby, Swimming, Rowing, Judo, Gymnastics, Football, Basketball, Speed-skating, Distance running, Cycling, Hockey • Diving, Golf, Fencing, Bowling (Cricket), Snooker, Serving (Tennis, Squash, Table Tennis, Volleyball, Badminton) , Bowls, Curling, Free kicks, Conversion/penalty (Rugby), Penalty Corner (Hockey) • Receiving serve (Tennis, Squash, Volleyball, Badminton, Table Tennis) Shooting, Archery, Batting/ receiving (Cricket, Baseball) Field Events (High Jump, Long Jump Throwing etc)

4. Developing a Focus • Keep thinking in the NOW! • Keep focused on PERFORMANCE

5. Segment the Performance • Why? • To maintain motivation and concentration • To know what to do next • How? • Divide up the competition to follow the natural break points of performance

6. Game Plan for 800m Runner

7. Design your Game Plan to Match the Task • Why? • To maximise and maintain form and efficiency • How? • Make instructions as relevant and detailed as possible • Plan and practise tactics as well as alternatives in case things go wrong • Aim to keep mind as active as possible -run through different aspects of strategy and tactics in your head • Beware of over-analysing • Know what to do if you hit a “dead spot”

8. Refocusing after Distractions When? How? • After a mistake or error • A bad decision going against you • If distracted • Going behind or going ahead • Remove the reaction, spit it out! • Recover through regulating your breathing pattern, relaxing or centering • Review what to do next • Visualise the next action • Cue in to the event • Lock on to your trigger • Respond. Trust that your training and preparation has been geared to this moment and event

9. Use Positive Self-Talk • Why? • To keep up effort and efficiency • How? • Build up personal list of self-statements and positive self-talk • Examples: • Self-encouragement: • “This is the opportunity I’ve been waiting for” • “I know I can do it!” • Effort Control: • “Build up the pressure, push them all the way back” • “Maybe it does hurt but focus on staying with the race” • Positive Self-Talk • “Fantastic goal, now go get another!”

10. Use Mood Words: • Why? • To set the mood and character of performance • “As deceptive as a wildcat” • “A pregnant package of coiled venom” • “Served like a low flying bomber” • “The grace of a streamlined express” • How? • Use “basic” words that are directly relevant to what you have to do • “Smooth”, “Flowing”, “Sharp”, “Strong” etc

11. Plan Individual and Team Strategy for Warm-up and Competition Start: • Why? • To get yourself (and your team) off to a good start • How? • Do good physical and mental warm-up with goal of top level performance • Develop a strategy which leads through warm-up and well into the opening phases of the race itself • “I’m off to a good start and this will carry me through”

12. CHAMP C Cue words- which energise, inspire, vitalize “pumped up”, “go for it” seize the chance” H Here and now – stay in the present, review the controllables “Race my race”, “Explode at the start” etc A Ability – review your strengths “I’m quick”, “This is my event” M Mental imagery - picture yourself succeeding “Visualise victory” “Picture the medal” PPositive interpretation of arousal “My body is ready” “I need this energy I’m prepared”

13. Develop a Strategy for Coping When Things Go Wrong • Why? • To have a fall-back plan ready for when things go wrong • How? • Spot the distraction, responses to a mistake or “dead-spot” as early as possible • Use positive self-talk to tell yourself to “Drop it!” or “Park it!” • Relax and refocus FORWARD on what you have to do next • Practise and mentally rehearse your own strategy and techniques for getting back on track • [See Refocusing after a distraction]

14. Mental Intensification • Why? • To maintain control of concentration and focus • To guard against complacency and loss of control • How? • Think faster! • Think bigger! • Think louder!

15. De-Briefing: • Why? • To learn from your performance - both individually as well as in a team • How? • Two stages • Immediately after performance - immediate emotional responses • 24 - 48 hours later - “in-depth analysis” - mental replay/ review/ editing mental tapes

16. Post Performance Review • Forms basis of ongoing training • Demands honesty • When to do it? • How to do it:-

17. De-Brief • Three things that went well ……….. • Three things that still need improving … • Satisfaction with Focus [Scale of 1 – 10] • 1 ……………………………………………………. 10 • Things to do the same next time………… • Things that MUST change! • Keywords or phrases for next time • ……………………………………………………………………