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Formula for Success
1. Formula for
Success
John Ellsworth, M.A.
Sports Psychology Consultant
www.protexsports.com
2. Formula for Success – What is it?
• How do you achieve success?
• What gets in the way of success?
• Do you demand success as part of life?
• Do you demand success for your children?
• Do you expect success?
• What are you willing to trade for success?
• Can success be harmful?
• What is your formula for success?
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3. Formula for Success – What is it?
• It’s a guide, instructional and
motivational tool. Or it can do just
the opposite.
– It’s about a practice plan, goals and an
execution strategy.
– Is a natural for building confidence.
• How does it affect you?
– Subconscious = control center for all
thought, movement & action
– Control center - constantly being
programmed by thoughts, words,
emotions we choose to tell it.
– Good input = Good output
– No different than quality pre-race plan.
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4. Success: An Asset or Liability?
• If it helps the athlete build
confidence and trust = Asset.
• If it takes the athlete to a place of
demands, pressure, anxiety,
stress, unhealthy beliefs, or the
future outcomes = a Liability.
• Which is it for you?
Note: Have yet to work with an athlete that can
honestly admit they have consistent success
as a result of high personal demands
or poor planning.
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5. Success: An Asset or Liability?
• Is your success an asset or a
liability?
– Take a mini self - assessment
right now. Close you eyes for the
next 60 seconds.
– Hear, see, and feel the success
in your last performance.
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6. Mental Game Success
has 4 Components
1. No Expectations for Performance
2. Set Manageable Objectives
(Mini Goals)
3. Focus on the Process
4. Incorporate High Confidence &
Strong Belief Statements
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7. Mental Game Success
has 4 Components
1. No Expectations
- Demands for performance
- Judgments about performance
- Pressure achieve an outcome
- Playing for others desires
- Playing for approval of others
- Playing to avoid Failure
Example: “I need to strike the ball perfectly today.”
Example: “I can’t make any errors today or I will lose.”
Example: “I must finish in the top 10 in today’s race.”
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8. Mental Game Success
has 4 Components
2. Set Manageable Objectives
(Mini Goals) - SMART
- Specific & Precise
- Measurable & Quantifiable
- Action oriented
- Realistic (with a stretch component)
- Timely - reasonable timeframe
- Self - determined
- (Evaluate goals regularly)
Example: I am confident in my ability and know I can
execute on my race plan better than my competition.
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9. Mental Game Success
has 4 Components
Manageable Objectives / Process Goals
– Keep the athlete present, & connected to execution - not
results, or outcomes
– Performance Objectives (Task are measurable?)
» Monthly - Weekly - Daily
» “I will increase my split time by 0.4 seconds in the 400 meter dash by increasing my
speed in the initial 100 meters and by developing a more explosive start.
» “Strive to remain inside the leaders during the first split of the race and position myself
for a split time between 5:20, and 5:45”.
– Mental Game Objectives (Focus oriented)
» Monthly - Weekly – Daily
» “I will strive to regain my confidence on the inward 2 ½ dive through the use of
“centering” for relaxation, and “visualization” for mental rehearsal before each practice,
while repeating my “positive self-talk statements three times”.
» “Use your breathing tool to remain composed after sacrificing 2 consecutive
points in a row”.
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10. Mental Game Success
has 4 Components
3. Focus on the Process
- Focus on the Present, not past, not future
- Not results not statistics
- Focus on the Task Relevant Cues
- Selectively attend to critical elements
- Focus on the Mental Cues to execute
- Have a Focus Plan prepared in advance
- Pre-Shot, Pre-Race, Pre-Game Routine
- Have a Rescue Strategy (tools)
Example: When at bat, tap the plate three times to
trigger your mental cue to execute the swing.
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11. Mental Game Success
has 4 Components
4. Incorporate High Confidence & Strong
Belief Statements (Self-Talk)
- Based on what has been practiced
- Based on previous success
- Present tense focus
- Success intention
Examples:
• “I choose to focus on what I want, not fear what I think will happen”.
• “Mistakes happen in competition. How I respond to mistakes matters most”.
• “I commit to using process goals to help me focus on positive execution”.
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12. 7 Types
High Confidence & Strong Belief Statements
(Positive Self-Talk)
1. Changing Bad Habits
2. Attention Control
3. Creating Affect or Mood
4. Changing Affect or Mood
5. Controlling Effort
6. Building Self-Efficacy
7. Increasing Adoption & Maintenance of
Exercise Behavior
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13. Techniques for
Controlling Self-Talk
High Confidence & Strong Belief
Statements
– Refocus the mind – “mantra, or affirmations”
– Been done for 100’s of years
– Repeat a few positive powerful words that get the
attention of your internal computer
(subconscious).
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14. Techniques for
Controlling Self-Talk
High Confidence & Strong Belief
Statements (Cues)
– Great preventive strategy - keeps the mind on the
positive – not allow time for the negative e to creep in.
– Examples:
» Power & Speed
» Perfect Rhythm
» Glide & Stride
» Smooth Strokes
» (short & positive)
– Ali –“ I am the greatest”, had an incredible affect on
his subconscious
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15. Techniques for
Controlling Self-Talk
Conclusion / Wrap-up
– Success is a process. Enjoy the journey!
– The extra edge = mental strength
– The mind will do what we tell it.
– Homework assignment: Incorporate the
Formula for Success into your training plan
“The mind controls the body, and the mind is
unlimited” ~ Craig Townsend
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