Sports psychology

Title Page
Copyright Page
Table of Contents
Introduction
	About This Book
	Foolish Assumptions
	Icons Used in This Book
	Beyond the Book
	Where to Go from Here
Part 1 Getting the Winning Edge: Sports Psychology Fundamentals
	Chapter 1 Introducing Sports Psychology and Mental Training
		Honing Your Sharpest Weapon: Your Mind
			Knowing how your mind influences your sports performance
			Discovering your ideal mindset in sports performance
			Building your ideal mindset with awareness and the right processes
			Understanding your motivation
			Understanding and building confidence for your athletic performance
		Building, Preparing, and Practicing Your Mental Toolkit
		Seeing Sports Psychology in Action
		Knowing the Hot Trends in Sports Psychology Today
		Becoming a Sports Psychology-Savvy Coach
	Chapter 2 Starting with the End in Mind: Know Your Ideal Athlete Mindset
		Tapping Into Your Ideal Mindset
			Discovering your ideal performance mindset
			Performing without thinking
		Developing a Plan of Attack to Make it Consistent
			Preparing your ideal mindset
			Practicing your mindset
			Assessing and improving your mindset
			Avoiding the mindset of perfection
			Slipping into the flow state or zone
	Chapter 3 Setting Goals: Aiming High and Hitting the Bull’s Eye
		Setting Effective Goals
			Determining your goals
			Making your goals specific
			Setting goals that challenge you
			Setting deadlines for each goal
			Working with tiny goals
		Tracking Your Success in Reaching Your Goals
			Holding yourself accountable
			Celebrating your achievements
			Measuring your goals
			Giving yourself permission to adjust your goals
			Realizing that perfection doesn’t exist
	Chapter 4 Stoking the Fire in Your Belly: How to Fan the Flames of Motivation
		Debunking Common Myths about Motivation
			You can get your motivation from other people
			Fame and fortune are great motivators
			Motivation alone can lead to success
		Defining Motivation
			Understanding the two types of motivation: Internal and external
			Identifying which type of motivation is better
			Knowing your own personal motivations
		Assessing and Understanding Your Current Motivation Level
			Measuring your motivation
			Making sense of your motivation
			Building an effective motivation plan
		Maximizing Your Motivation: How Small Sparks Can Become Bonfires
			Being completely honest with yourself
			Thinking about why you play the game
			Being curious and non-judgmental
			Focusing on tasks, not ego
			Finding ways to experience success
			Mixing up your training
			Surrounding yourself with highly motivated people
			Being disciplined
			Seeking support
			Moving on from your mistakes
			Thinking positive
		Overcoming Obstacles to Staying Motivated
			When your role on the team has changed
			When you’re burned out
			When you’re being pulled in different directions
			When you’re not seeing eye to eye with your coaches and teammates
			When your priorities in life change
	Chapter 5 Swagger: The Art and Science of Building Real Confidence
		Understanding What Confidence Is and Why It Matters
		Debunking Myths about Confidence: Don’t Believe Everything You See or Hear
		Tapping into the Confidence Cycle
			Thinking positively
			Taking risks
			Experiencing success
		Building Your Confidence
			Focusing on day-to-day success
			Concentrating on process, not outcomes
		Tackling the Obstacles That Get in the Way of Confidence
			When you have a bad game
			When you’re not getting playing time
			When you’re sick or injured
			When you aren’t as prepared as you could be
			When you are feeling pessimistic and negative
Part 2 Your Mental Toolkit for Success
	Chapter 6 Tool #1: Mastering the Art of Focus
		Understanding What Focus Is and Why It Matters
			Where your mind goes, your energy flows
			Limiting distractions and focusing
		Knowing the Zones of Focus
		Focusing on What Matters
			Relevant points of focus
			Irrelevant points of focus
		Using Focus to Reduce or Eliminate Pressure
		Overcoming the Obstacles to Focus
			Thinking about outcomes
			Getting caught up overthinking and overanalyzing
			Getting too emotional
			Letting off-the-field stuff get in the way
			Dealing with fans, officials, and coaches
		Developing Tools and Habits for Improving Focus
	Chapter 7 Tool #2: Seeing Is Believing: Employing Imagery
		Introducing Imagery
			How imagery helps change and build better mindsets
			Internal imagery: From your own point of view
			External imagery: Looking at yourself from the outside
		Determining What Type of Imager You Are
			Visual: Monkey see, monkey do
			Auditory: I hear you loud and clear
			Physical: I feel you, man
		Considering the Key Characteristics of Ideal Images
			Painting images with vivid detail
			Picturing images of your success
		Getting Started with Imagery
			What to imagine
			When to use imagery
			Where to use imagery
			Setting up an imagery program
		Evaluating the Success of Your Imagery
	Chapter 8 Tool #3: Self-Talk: Don’t Yell in Your Own Ear
		Your Inner Critic Is Not You
		Considering the Consequences of Self-Talk
			The two types of self-talk: Positive and negative
			How self-talk affects performance, mindset, and mood
		Changing the Channel on Ineffective Self-Talk
			Paying attention to the messages you send yourself
			Stopping the negativity
			Replacing ineffective self-talk with effective self-talk
		Using Self-Talk to Improve Your Performance
			Journaling and practicing self-talk before, during, and after practice
			Coming up with cue words, mental anchors, and mantras
			Creating a mental recovery routine
			Practicing effective imagery to improve self-talk
	Chapter 9 Tool #4: Winning Habits: How Routines Improve Performance in Competition
		Identifying How Routines Improve Focus and Performance
		Recognizing the Difference between Routines and Superstitions
		Exploring the Routines of Elite Athletes
			Example #1: First on the field
			Example #2: Leisurely and relaxed
			Example #3: Movies and meditation
		Coming Up with Effective Practice and Game-Day Routines
			Practice routines
			Game-readiness routines
			Post-game routines
		Knowing When and How to Adjust Your Routines
			Modifying your routines
			Learning great routines from others (and making them your own)
	Chapter 10 Tool #5: Handling Pressure: Playing with Fire without Getting Burned
		Probing into Pressure: What It Is and Why It Occurs
			The signs of pressure
			What causes pressure in sports
			Why some athletes choke under pressure
			Pressure exists only in the mind
			Pressure is energy steered in an ineffective direction
		Understanding the Difference between Arousal and Pressure
		Developing Your Ideal Mindset for Competition
		Handling Pressure Like a Pro
			Preparing your mind and heart to manage pressure
			Focusing on the task at hand
			Being prepared in every way
			Getting perspective
			Changing your self-talk
			Understanding what you can control
			Journaling
			Breathing and stretching
			Developing your personal plan for managing pressure
	Chapter 11 Tool #6: Handling Adversity: The Art of Resilience
		Resilience: Returning to a Better Mindset after a Struggle
			Accepting adversity and mistakes as opportunities
			Knowing that perfection is a myth
			Developing your ideal mindset builds resilience
		Looking at Loss Differently
			Recognizing that loss isn’t necessarily failure
			Knowing the difference between getting beat and losing
		Pulling Yourself Out of Slumps
			Understanding why slumps happen
			Focusing on fundamentals
			Being mindful
		Bouncing Back after Mistakes in Competition
			Knowing what happens mentally after a mistake
			Establishing a post-mistake routine
		Dealing with Injuries
			Preventing injuries
			Coping with injuries
		Dealing with the Fear of Reinjury
	Chapter 12 Tool #7: Sharpening Awareness: Being Mindful
		Being Mindful in the Moment
			Using mindfulness to change your mind, heart, and body
			Improving your sports performance
			Slowing down your thoughts and emotions
		Practicing Mindfulness
			Practicing mindfulness off the field
			Practicing mindfulness on the field
			Developing a plan of action for improving mindfulness
Part 3 Hot Topics in Sports Psychology
	Chapter 13 Talking About Mental Health Issues
		Reality Check: Mental Health Issues Affect Today’s Athletes
		Debunking Mental Health Stigmas
			Mental health issues are a sign of weakness
			If you are mentally strong, you don’t need to see a therapist/sports psychologist
			Sports psychologists and therapists will “mess up your head” if you talk to them
			Talking about depression and anxiety makes you less of a person
		Understanding Anxiety Issues
			Defining anxiety
			Identifying common anxiety disorders
		Understanding Depression Issues
			Defining depression
			Identifying common depressive disorders
		Understanding Eating Disorders
			Identifying common eating disorders
			Understanding how eating disorders affect athletes
			Determining when you need professional help
		Additional Mental Health Issues Facing Athletes Today
			Loss of athletics and identity to athletics
			Recovery from injury
			Reliance on performance enhancing drugs
			Retirement from sports
		Knowing Where to Turn for Help
	Chapter 14 Managing Stress Better
		Setting Priorities
		Striving for Balance
		Adding Meditation to Your Routine
		Using Imagery to Reduce Stress
		Managing Your Thoughts and Emotions
		Exercising for Stress Relief
		Making Sleep a Priority
		Cultivating a Support Network
		Laughing
		Practicing Gratitude
	Chapter 15 Making the Shift from High School to Collegiate Sports
		Determining What Division Level to Play in College and Where to Start
			Choosing the division that suits you
			Seeking out advice
		Understanding the “Recruiting Game:” Getting Noticed by Colleges
		Finding Your Perfect Fit: What to Look for in a Coach and Program
		Making the Jump to Collegiate Athletics
			Approaching your first year
			Handling first year challenges
		Balancing Sports, Academics, and Your Social Life
	Chapter 16 Using Sports Psychology Skills in Daily Life
		Preparing for the Workday
		Defining Your Career Success
		Balancing Work and Personal Life
		Concentrating Amid Distractions
		Taking a Timeout from Stress
		Performing Well Under Pressure
		Developing Effective Work Routines
		Focusing on Tasks Rather Than Outcomes
		Coping with Adversity and Conflict on the Job
		Enlisting Your Support Team
	Chapter 17 Exploring a Career as a Sports Psychologist
		Understanding What a Sports Psychologist Does
			What is a sports psychologist anyway?
			Where do sports psychologists work?
			Sports psychologist versus mental skills consultant
			The path to becoming a sports psychologist
			The path to becoming a sports psychology or performance consultant
		Determining the Right Career to Pursue
			The clinical/counseling path: pros and cons
			The mental skills or performance consultant path: pros and cons
			Investigating opportunities for internships
		Job and Career Options in Sports Psychology
		Understanding Whether You Are Ready for a Career in Sports Psychology
Part 4 The Sports Psychology-Savvy Coach
	Chapter 18 Coaching Today’s Athletes
		Improving Your Athletes’ Focus
			Preparing athletes for practice
			Keeping athletes focused
			Evaluating and tracking your athletes’ focus
		Teaching Your Athletes to Perform under Pressure
			Simulating competition
			Using imagery before, during, and after practice
			Creating pressure-packed drills
		Motivating Your Athletes
			Showing athletes the big picture
			Designing fast-moving practices
			Finding inspiration
		Getting Your Athletes to Play as a Team
			Discussing the common mission everyday
			Demonstrating how “we” is better than “me”
			Giving teamwork more than lip service
	Chapter 19 Mental Drills to Use with Athletes and Teams
		Drills for Dealing with Pressure
			Selecting material about managing pressure
			Having your players take control of the topic
			Creating pressure drills
			Simulating game like-conditions
			Bringing imagery drills to practice
			Creating drills where the athletes do not need to think
		Drills for Bringing Teams Together
		Drills for Improving Communication
		Drills for Improving Problem-Solving
		Drills for Leadership Development
Part 5 The Part of Tens
	Chapter 20 Ten Ways to Be a Better Competitor
		Evaluate Where You Are
		Know What Motivates You
		Define Your Goals
		Set an Action Plan
		Improve Gradually and Consistently
		Train Your Mind Daily
		Improve Your Athletic Skills
		Tweak Your Methods
		Develop and Maintain Your Fitness
		Seek Out Pressure
	Chapter 21 Ten Ways to Parent an Athlete
		Decide Whether to Specialize
		Choose the Right League
		Know What to Say after a Loss
		Be a Fan, not a Coach
		Cheer, Don’t Yell
		Talk with Your Kid’s Coach
		Reward the Things That Matter
		Budget Your Time and Money
		Focus on Learning Life Skills
		Live Your Own Life instead of Living through Your Kid
	Chapter 22 Ten Ways to Be a Better Leader for Your Team
		Know Your Style
		Know Your Teammates
		Choose Your Moments
		Understand Motivation
		Find Your Sweet Spot as a Leader
		Communicate More Effectively
		Be Brave
		Know When to Lead and When to Back Off
		Take the Blame
		Spread the Fame
Index
EULA