Irish Squash Coaching Seminar

Canice Kennedy

Sport Psychologist

Sport Psychology

Technical

Personal Qualities / Lifestyle Management

Physical Fitness

4S's

Tactical

ATHLETE / PLAYER SPORTS PARTICIPATION MODEL

Mental Fitness

4C's

Sport Psychology

Sport psychology is about helping players use mental fitness techniques to reach peak performance

Stage 2:

Performance

Stage 3:

Evaluation

Stage 1:

Preparation

The 3 Stages of Performance

Preparation• Physical

1. Warm up

2. Stretching

3. Hydration

• Technical / Tactical1. Game plan

2. Practice shots

• Mental

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Mickey Harte

Why Mentally Prepare?

• To be confident

• To be focused

• To be positive

• To be in control

• To be ready

IDEALPERFORMANCE

STATE

Performance Arc

Zone

Activation

Performance Arc

Zone

Activation

Pre-GamePractice

Activation• What is the right level for you??

• How do you assess the level??

• What do you do if you are NOT at the right level??

Mental RoutinesBUT WHY ROUTINES?????

• Routines build Repetition • Which builds Repetition • Which builds Repetition • Which builds Repetition • Which builds Consistency • Which leads to getting in the Zone • Which leads to Successful Performance.

Learn to Control Your Energy Level

Know how you specifically react to stress so you can PLAN and PRACTICE your response.

• Practice breathing exercises and calming techniques.

• Use exercise and stretches to “burn off” energy.

• Use strategies in practice to avoid difficulties in competition.

• Use cue words & actions

Confidence• Take responsibility for your

confidence level

• Positive self talk

• Reflect on previous successful performance / preparation

Focus

• Get focussed early • Focus on things that you can

control• Be task focussed• Have a game plan

Control your emotions OR

They will control you.

Control

Physical Anxiety• Muscle tenseness

• Talking fast

• Rapid Heart Rate

• “Butterflies in the tummy”

• Shaky hands

• Excessive Sweating (Palms)

• Dryness in the mouth

• Headache

?

ControlUntil you control

yourself you cannot control your performance

Stage 2:

Performance

Stage 1:

Preparation

The 3 Stages of Performance

Performance• Focus on performance goals NOT

on winning

• Have a recovery plan for crises moments

• Use game breaks for mental issues

Crises Moments• Mistakes• Fatigue• Gamesmanship by opponent• Bad decisions by officials• Negative self talk

Mental Issues• Focus on performance goals

• Assessment

• Reaffirm confidence

• Make sure you are focussed

• Stay positive about rest of game

“A strong mind may not always

help you win, but a weak mind will help you lose”

Stage 2:

Performance

Stage 3:

Evaluation

Stage 1:

Preparation

The 3 Stages of Performance

Challenges of Stage 3:

Doing an HONEST Evaluation

Not Blaming Others or Making Excuses

Accepting Responsibility for the Results

Staying Positive for Future Events

Identifying Areas for Improvement & Strategies You Need to Get There

Return to Stage 1 with Renewed Commitment and Determination!!!

Stage 3:

Evaluation

The 3 Stages of Performance

Post Game Issues• Self Assessment

• Views of Significant Others

• Post Game Relaxation Routine

“If you want something to

change, you have to change

something”

SummaryWhen players are equal in

terms of ability, tactics and physical fitness,

it is Mental Fitness that gives you the edge.