| Introduction |
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PART 1 GETTING THE WINNING EDGE: SPORTS PSYCHOLOGY FUNDAMENTALS |
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Chapter 1 Introducing Sports Psychology and Mental Training |
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Honing Your Sharpest Weapon: Your Mind |
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Knowing how your mind influences your sports performance |
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Discovering your ideal mindset in sports performance |
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Building your ideal mindset with awareness and the right processes |
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Understanding your motivation |
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Understanding and building confidence for your athletic performance |
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Building, Preparing, and Practicing Your Mental Toolkit |
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Seeing Sports Psychology in Action |
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Knowing the Hot Trends in Sports Psychology Today |
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Becoming a Sports Psychology-Sawy Coach |
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Chapter 2 Starting with the End in Mind: Know Your Ideal Athlete Mindset |
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Tapping Into Your Ideal Mindset |
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Discovering your ideal performance mindset |
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Performing without thinking |
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Developing a Plan of Attack to Make it Consistent |
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Preparing your ideal mindset |
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Assessing and improving your mindset |
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Avoiding the mindset of perfection |
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Slipping into the flow state or zone |
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Chapter 3 Setting Goals: Aiming High and Hitting the Bull's Eye |
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Making your goals specific |
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Setting goals that challenge you |
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Setting deadlines for each goal |
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29 | (1) |
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Tracking Your Success in Reaching Your Goals |
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Holding yourself accountable |
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Celebrating your achievements |
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31 | (1) |
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32 | (1) |
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Giving yourself permission to adjust your goals |
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33 | (1) |
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Realizing that perfection doesn't exist |
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Chapter 4 Stoking the Fire in Your Belly: How to Fan the Flames of Motivation |
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Debunking Common Myths about Motivation |
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You can get your motivation from other people |
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38 | (1) |
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Fame and fortune are great motivators |
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Motivation alone can lead to success |
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Understanding the two types of motivation: Internal and external |
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Identifying which type of motivation is better |
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Knowing your own personal motivations |
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42 | (1) |
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Assessing and Understanding Your Current Motivation Level |
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43 | (1) |
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Measuring your motivation |
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43 | (1) |
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Making sense of your motivation |
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43 | (2) |
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Building an effective motivation plan |
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45 | (1) |
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Maximizing Your Motivation: How Small Sparks Can Become Bonfires |
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Being completely honest with yourself |
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Thinking about why you play the game |
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Being curious and non-judgmental |
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Focusing on tasks, not ego |
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47 | (1) |
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Finding ways to experience success |
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47 | (1) |
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48 | (1) |
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Surrounding yourself with highly motivated people |
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48 | (1) |
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48 | (1) |
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49 | (1) |
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Moving on from your mistakes |
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49 | (1) |
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49 | (1) |
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Overcoming Obstacles to Staying Motivated |
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49 | (1) |
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When your role on the team has changed |
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50 | (1) |
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When you're being pulled in different directions |
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51 | (1) |
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When you're not seeing eye to eye with your coaches and teammates |
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52 | (1) |
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When your priorities in life change |
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53 | (2) |
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Chapter 5 Swagger: The Art and Science of Building Real Confidence |
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Understanding What Confidence Is and Why It Matters |
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56 | (1) |
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Debunking Myths about Confidence: Don't Believe Everything You See or Hear |
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57 | (2) |
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Tapping into the Confidence Cycle |
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59 | (1) |
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60 | (1) |
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61 | (1) |
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62 | (1) |
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63 | (1) |
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Focusing on day-to-day success |
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63 | (1) |
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Concentrating on process, not outcomes |
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64 | (2) |
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Tackling the Obstacles That Get in the Way of Confidence |
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66 | (1) |
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67 | (1) |
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When you're not getting playing time |
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68 | (1) |
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When you're sick or injured |
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68 | (2) |
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When you aren't as prepared as you could be |
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70 | (1) |
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When you are feeling pessimistic and negative |
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71 | (2) |
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PART 2 YOUR MENTAL TOOLKIT FOR SUCCESS |
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Chapter 6 Tool #1: Mastering the Art of Focus |
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Understanding What Focus Is and Why It Matters |
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Where your mind goes, your energy flows |
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76 | (1) |
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Limiting distractions and focusing |
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77 | (3) |
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Knowing the Zones of Focus |
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80 | (1) |
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81 | (1) |
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82 | (1) |
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Irrelevant points of focus |
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82 | (4) |
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Using Focus to Reduce or Eliminate Pressure |
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86 | (1) |
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Overcoming the Obstacles to Focus |
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87 | (1) |
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87 | (1) |
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Getting caught up overthinking and overanalyzing |
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88 | (1) |
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89 | (1) |
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Letting off-the-field stuff get in the way |
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90 | (1) |
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Dealing with fans, officials, and coaches |
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91 | (1) |
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Developing Tools and Habits for Improving Focus |
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92 | (3) |
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Chapter 7 Tool #2: Seeing Is Believing: Employing Imagery |
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96 | (1) |
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How imagery helps change and build better mindsets |
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97 | (1) |
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Internal imagery: From your own point of view |
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98 | (1) |
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External imagery: Looking at yourself from the outside |
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98 | (1) |
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Determining What Type of Imager You Are |
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99 | (1) |
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Visual: Monkey see, monkey do |
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99 | (1) |
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Auditory: I hear you loud and clear |
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100 | (1) |
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Physical: I feel you, man |
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100 | (1) |
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Considering the Key Characteristics of Ideal Images |
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101 | (1) |
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Painting images with vivid detail |
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101 | (2) |
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Picturing images of your success |
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103 | (1) |
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Getting Started with Imagery |
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104 | (1) |
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105 | (2) |
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107 | (3) |
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110 | (1) |
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Setting up an imagery program |
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111 | (1) |
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Evaluating the Success of Your Imagery |
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111 | (4) |
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Chapter 8 Tool #3: Self-Talk: Don't Yell in Your Own Ear |
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Your Inner Critic Is Not You |
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116 | (1) |
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Considering the Consequences of Self-Talk |
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117 | (1) |
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The two types of self-talk: Positive and negative |
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117 | (1) |
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How self-talk affects performance, mindset, and mood |
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118 | (3) |
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Changing the Channel on Ineffective Self-Talk |
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121 | (1) |
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Paying attention to the messages you send yourself |
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122 | (2) |
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124 | (1) |
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Replacing ineffective self-talk with effective self-talk |
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125 | (3) |
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Using Self-Talk to Improve Your Performance |
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128 | (1) |
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Journaling and practicing self-talk before, during, and after practice |
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128 | (1) |
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Coming up with cue words, mental anchors, and mantras |
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129 | (2) |
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Creating a mental recovery routine |
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131 | (1) |
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Practicing effective imagery to improve self-talk |
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132 | (1) |
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Chapter 9 Tool #4: Winning Habits: How Routines Improve Performance in Competition |
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Identifying How Routines Improve Focus and Performance |
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136 | (1) |
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Recognizing the Difference between Routines and Superstitions |
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137 | (2) |
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Exploring the Routines of Elite Athletes |
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139 | (1) |
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Example #1 First on the field |
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139 | (1) |
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Example #2 Leisurely and relaxed |
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140 | (1) |
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Example #3 Movies and meditation |
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141 | (1) |
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Coming Up with Effective Practice and Game-Day Routines |
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141 | (1) |
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142 | (4) |
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146 | (2) |
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148 | (1) |
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Knowing When and How to Adjust Your Routines |
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149 | (1) |
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150 | (1) |
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Learning great routines from others (and making them your own) |
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151 | (2) |
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Chapter 10 Tool #5: Handling Pressure: Playing with Fire without Getting Burned |
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153 | (22) |
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Probing into Pressure: What It Is and Why It Occurs |
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154 | (1) |
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155 | (1) |
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What causes pressure in sports |
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156 | (2) |
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Why some athletes choke under pressure |
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158 | (1) |
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Pressure exists only in the mind |
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159 | (1) |
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Pressure is energy steered in an ineffective direction |
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159 | (1) |
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Understanding the Difference between Arousal and Pressure |
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160 | (4) |
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Developing Your Ideal Mindset for Competition |
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164 | (1) |
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Handling Pressure Like a Pro |
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164 | (1) |
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Preparing your mind and heart to manage pressure |
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165 | (1) |
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Focusing on the task at hand |
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165 | (1) |
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Being prepared in everyway |
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165 | (2) |
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167 | (1) |
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168 | (1) |
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Understanding what you can control |
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169 | (1) |
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170 | (1) |
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171 | (2) |
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Developing your personal plan for managing pressure |
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173 | (2) |
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Chapter 11 Tool #6: Handling Adversity: The Art of Resilience |
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175 | (24) |
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Resilience: Returning to a Better Mindset after a Struggle |
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176 | (1) |
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Accepting adversity and mistakes as opportunities |
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176 | (1) |
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Knowing that perfection is a myth |
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177 | (1) |
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Developing your ideal mindset builds resilience |
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177 | (1) |
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Looking at Loss Differently |
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178 | (1) |
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Recognizing that loss isn't necessarily failure |
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178 | (1) |
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Knowing the difference between getting beat and losing |
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179 | (1) |
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Pulling Yourself Out of Slumps |
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180 | (1) |
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Understanding why slumps happen |
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180 | (1) |
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181 | (1) |
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181 | (3) |
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Bouncing Back after Mistakes in Competition |
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184 | (1) |
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Knowing what happens mentally after a mistake |
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184 | (2) |
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Establishing a post-mistake routine |
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186 | (3) |
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189 | (1) |
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189 | (3) |
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192 | (4) |
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Dealing with the Fear of Reinjury |
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196 | (3) |
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Chapter 12 Tool #7: Sharpening Awareness: Being Mindful |
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199 | (10) |
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Being Mindful in the Moment |
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200 | (1) |
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Using mindfulness to change your mind, heart, and body |
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201 | (1) |
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Improving your sports performance |
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202 | (1) |
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Slowing down your thoughts and emotions |
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202 | (1) |
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203 | (1) |
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Practicing mindfulness off the field |
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203 | (3) |
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Practicing mindfulness on the field |
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206 | (1) |
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Developing a plan of action for improving mindfulness |
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207 | (2) |
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PART 3 HOT TOPICS IN SPORTS PSYCHOLOGY |
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209 | (60) |
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Chapter 13 Talking About Mental Health Issues |
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211 | (14) |
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Reality Check: Mental Health Issues Affect Today's Athletes |
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212 | (1) |
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Debunking Mental Health Stigmas |
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212 | (1) |
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Mental health issues are a sign of weakness |
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213 | (1) |
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If you are mentally strong, you don't need to see a therapist/sports psychologist |
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213 | (1) |
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Sports psychologists and therapists will "mess up your head" if you talk to them |
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213 | (1) |
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Talking about depression and anxiety makes you less of a person |
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214 | (1) |
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Understanding Anxiety Issues |
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214 | (1) |
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214 | (1) |
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Identifying common anxiety disorders |
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214 | (2) |
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Understanding Depression Issues |
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216 | (1) |
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217 | (1) |
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Identifying common depressive disorders |
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217 | (1) |
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Understanding Eating Disorders |
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218 | (1) |
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Identifying common eating disorders |
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219 | (1) |
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Understanding how eating disorders affect athletes |
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220 | (1) |
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Determining when you need professional help |
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220 | (1) |
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Additional Mental Health Issues Facing Athletes Today |
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221 | (1) |
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Loss of athletics and identity to athletics |
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222 | (1) |
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222 | (1) |
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Reliance on performance enhancing drugs |
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222 | (1) |
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223 | (1) |
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Knowing Where to Turn for Help |
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223 | (2) |
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Chapter 14 Managing Stress Better |
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225 | (12) |
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226 | (1) |
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226 | (1) |
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Adding Meditation to Your Routine |
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227 | (1) |
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Using Imagery to Reduce Stress |
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228 | (1) |
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Managing Your Thoughts and Emotions |
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229 | (1) |
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Exercising for Stress Relief |
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230 | (1) |
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231 | (2) |
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Cultivating a Support Network |
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233 | (1) |
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233 | (1) |
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234 | (3) |
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Chapter 15 Making the Shift from High School to Collegiate Sports |
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237 | (10) |
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Determining What Division Level to Play in College and Where to Start |
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238 | (1) |
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Choosing the division that suits you |
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238 | (1) |
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239 | (1) |
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Understanding the "Recruiting Game:" Getting Noticed by Colleges |
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240 | (2) |
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Finding Your Perfect Fit: What to Look for in a Coach and Program |
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242 | (1) |
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Making the Jump to Collegiate Athletics |
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243 | (1) |
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Approaching your first year |
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243 | (1) |
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Handling first year challenges |
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244 | (1) |
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Balancing Sports, Academics, and Your Social Life |
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245 | (2) |
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Chapter 16 Using Sports Psychology Skills in Daily Life |
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247 | (10) |
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Preparing for the Workday |
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247 | (1) |
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Defining Your Career Success |
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248 | (1) |
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Balancing Work and Personal Life |
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249 | (1) |
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Concentrating Amid Distractions |
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250 | (1) |
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Taking a Timeout from Stress |
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251 | (1) |
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Performing Well Under Pressure |
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251 | (2) |
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Developing Effective Work Routines |
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253 | (1) |
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Focusing on Tasks Rather Than Outcomes |
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253 | (1) |
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Coping with Adversity and Conflict on the Job |
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254 | (2) |
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Enlisting Your Support Team |
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256 | (1) |
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Chapter 17 Exploring a Career as a Sports Psychologist |
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257 | (12) |
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Understanding What a Sports Psychologist Does |
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258 | (1) |
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What is a sports psychologist anyway? |
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258 | (1) |
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Where do sports psychologists work? |
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259 | (1) |
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Sports psychologist versus mental skills consultant |
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260 | (1) |
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The path to becoming a sports psychologist |
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260 | (2) |
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The path to becoming a sports psychology or performance consultant |
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262 | (1) |
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Determining the Right Career to Pursue |
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263 | (1) |
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The clinical/counseling path: pros and cons |
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263 | (1) |
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The mental skills or performance consultant path: pros and cons |
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264 | (1) |
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Investigating opportunities for internships |
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265 | (1) |
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Job and Career Options in Sports Psychology |
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265 | (1) |
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Understanding Whether You Are Ready for a |
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Career in Sports Psychology |
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266 | (3) |
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PART 4 THE SPORTS PSYCHOLOGY-SAWY COACH |
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269 | (32) |
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Chapter 18 Coaching Today's Athletes |
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271 | (20) |
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Improving Your Athletes' Focus |
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272 | (1) |
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Preparing athletes for practice |
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272 | (2) |
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274 | (1) |
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Evaluating and tracking your athletes' focus |
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275 | (1) |
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Teaching Your Athletes to Perform under Pressure |
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276 | (1) |
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276 | (1) |
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Using imagery before, during, and after practice |
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277 | (1) |
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Creating pressure-packed drills |
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278 | (2) |
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280 | (1) |
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Showing athletes the big picture |
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281 | (1) |
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Designing fast-moving practices |
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282 | (2) |
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284 | (2) |
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Getting Your Athletes to Play as a Team |
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286 | (1) |
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Discussing the common mission everyday |
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286 | (1) |
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Demonstrating how "we" is better than "me" |
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287 | (2) |
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Giving teamwork more than lip service |
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289 | (2) |
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Chapter 19 Mental Drills to Use with Athletes and Teams |
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291 | (10) |
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Drills for Dealing with Pressure |
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292 | (1) |
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Selecting material about managing pressure |
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292 | (1) |
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Having your players take control of the topic |
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292 | (1) |
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292 | (1) |
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Simulating game like-conditions |
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293 | (1) |
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Bringing imagery drills to practice |
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293 | (1) |
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Creating drills where the athletes do not need to think |
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293 | (1) |
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Drills for Bringing Teams Together |
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294 | (2) |
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Drills for Improving Communication |
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296 | (1) |
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Drills for Improving Problem-Solving |
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297 | (1) |
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Drills for Leadership Development |
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298 | (3) |
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301 | (28) |
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Chapter 20 Ten Ways to Be a Better Competitor |
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303 | (8) |
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303 | (1) |
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304 | (1) |
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304 | (1) |
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305 | (1) |
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Improve Gradually and Consistently |
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306 | (1) |
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306 | (1) |
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Improve Your Athletic Skills |
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307 | (1) |
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307 | (1) |
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Develop and Maintain Your Fitness |
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308 | (1) |
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308 | (3) |
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Chapter 21 Ten Ways to Parent an Athlete |
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311 | (10) |
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Decide Whether to Specialize |
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312 | (1) |
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313 | (1) |
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Know What to Say after a Loss |
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314 | (1) |
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315 | (1) |
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316 | (1) |
|
Talk with Your Kid's Coach |
|
|
317 | (1) |
|
Reward the Things That Matter |
|
|
317 | (1) |
|
Budget Your Time and Money |
|
|
318 | (1) |
|
Focus on Learning Life Skills |
|
|
319 | (1) |
|
Live Your Own Life instead of Living through Your Kid |
|
|
320 | (1) |
|
Chapter 22 Ten Ways to Be a Better Leader for Your Team |
|
|
321 | (8) |
|
|
|
321 | (1) |
|
|
|
322 | (1) |
|
|
|
323 | (1) |
|
|
|
324 | (1) |
|
Find Your Sweet Spot as a Leader |
|
|
324 | (1) |
|
Communicate More Effectively |
|
|
325 | (2) |
|
|
|
327 | (1) |
|
Know When to Lead and When to Back Off |
|
|
327 | (1) |
|
|
|
328 | (1) |
|
|
|
328 | (1) |
| Index |
|
329 | |
