Dr. Olivia A Hurley Institute of Art, Design & Technology (IADT), Dun Laoghaire, Dublin, Ireland

1. Trojan Swimming Club 14/4/2014 Mental Training: Primed to Swim Dr. Olivia A Hurley Institute of Art, Design & Technology (IADT), Dun Laoghaire, Dublin, Ireland E-mail: olivia.hurley@iadt.ie Website: www.iadt.ie/ccta Twitter: @DrOliviaHurley

2. Dr. Olivia Hurley Trojan SC 14/4/14 “I broke the race down …4 laps…then another 4…and another 4…then a sprint to the finish" [Sonia O’Sullivan: Fail Better, TCD: https://dublin.sciencegallery.com/events/2014/02/runnerpsychologyfailingbettersportsoniaosullivanandianrobertsonfullybooked]

3. Dr. Olivia Hurley Trojan SC 14/4/14 Q: What is the best advice you’ve ever been given? “Train as you are going play”. Try to mimic what you are going to do on match days during the week. Don’t train at 70 or 80 percent and expect the adrenaline to pick you up that extra 20 per cent come Saturday. Train with that level of intensity in short bursts during the week and you will have yourself very ready for the game”. [Brian O’Driscoll]

4. Dr. Olivia Hurley Trojan SC 14/4/14 What is Sport Psychology? Sport Psychology is applying psychological principles in a sporting context. Usually working toward enhancing the performance of participants. Mental aspects of performance fluctuate. Q: What is inside your control?

5. Dr. Olivia Hurley Trojan SC 14/4/14 Mental Skills Training & Mental Fitness The 3 Cs = ??? : ....... .......... & ......... 2 Key Myths: * Myth 1: Champions bornmentally fit/“tough” X ...... made √ * Myth 2: Mental fitness is: ..... static .....X ..... dynamic √

6. Dr. Olivia Hurley Trojan SC 14/4/14 Training for PeakPrime Swimming • Facing Challenges-Mental Strategies: • Mental ‘Maps’ [Motivation - Goals]* • Mental ‘Movies’ [Imagery] • Mental ‘Moods’ [Relaxation strategies] • Mental ‘Memories’ [Concentration strategies]*

7. Dr. Olivia Hurley Trojan SC 14/4/14 Swimmers perform the way they practice

8. Dr. Olivia Hurley Trojan SC 14/4/14 Q: What influences your concentration levels?

9. Dr. Olivia Hurley Trojan SC 14/4/14 Building Blocks of Concentration • Must decide to concentrate • Can only think of one thought at a time (Park & Replace) • Refocus regularly (practice this in training) • Anxiety upsets focus (practice relaxation tips: PMR, DB)

10. Dr. Olivia Hurley Trojan SC 14/4/14 • “Concentrate!!” • .... Why is this comment unhelpful?? • Disco Ball ..... X • Spotlight / Miner ..... • Challenge: Stay ‘Swim Focused’

11. Dr. Olivia Hurley Trojan SC 14/4/14 Focusing/Coping Techniques 1. Restructure [Break training down into sections]. 2. Develop routines [e.g., before each training session/competition & evaluate them-PPRs]. 3. Use your imagination: ‘See’ & ‘Feel’ your swim. 4. Use trigger words [i.e., “Glide” / “Calm” / 1, 2, 3, Breath]. 5. Set performance & process goals for yourself. 6. Simulation training [i.e., practice in pool conditions where there is noise and movement that mimics your experience on race day].

12. Dr. Olivia Hurley Trojan SC 14/4/14 “S.M.A.R.T.” Goals[Outcome, Performance, Process Goals] • S – Specific • M – Measurable • A – Agreed/Action-based • R – Realistic • T – Time phased/Task focused

13. Dr. Olivia Hurley Trojan SC 14/4/14 Coping with Setbacks • “What hurts, instructs” (BF). • In sport, setbacks will happen. • Learn from the experience....Life and sport goes on. • Focus on improving: continue to work hard and have fun.

14. Dr. Olivia Hurley Trojan SC 14/4/14 Other Practical Tips • Manageable ‘chunks’: Set goals around this (SMART/SCAMP) (keep a Diary/record – write your goals down). • Excellence (not perfection): Develop self-talk to match this (use your wall). • Get to know your thoughts (D). • Picture the swim – Training/Competition day (Imagery). • Relax – Rest / Sleep / Be patient.

15. Dr. Olivia Hurley Trojan SC 14/4/14 Recommended Texts • Karageorghis, C.I., & Terry, P.C. (2011). Inside Sport Psychology. Champaign, IL: Human Kinetics. • Kremer, J. & Moran, A. (2013). Pure • Sport: Practical Sport Psychology. London: Routledge. • Moran, A. (2012). Sport and Exercise Psychology: A Critical Introduction. London: Routledge.

16. Dr. Olivia Hurley Trojan SC 14/4/14 Recommended DVD Moran, A. (2009). Learn to concentrate - http://www.mindcoolproductions.com/products/concentrate/ Recommended Website for Swimmers British Psychological Society (BPS): Going for Gold http://www.bps.org.uk/going-for-gold The Psychology of Cycling http://www.stickybottle.com/coaching/video-the-psychology-of-cycling-are-you-doing-all-you-can-to-achieve-your-goals-on-the-bike/

17. Dr. Olivia Hurley Trojan SC 14/4/14 Recommended Online Resources for Parents [via AASP] http://www.appliedsportpsych.org/resource-center/resources-for-parents/ http://www.appliedsportpsych.org/site/assets/documents/Critical-Incidents-in-Sport.pdf http://www.appliedsportpsych.org/site/assets/documents/Setbacks.pdf

18. Dr. Olivia Hurley Trojan SC 14/4/14 Invitation

19. Dr. Olivia Hurley Trojan SC 14/4/14 • Certificate in Sport Psychology • IADT (Level 8; Post-Leaving Cert) • Part-time - Wednesday evenings (7-9pm) • 20 weeks – Sept 2014 to March 2015 • No exams: 2 assignments (Dec & March) • Access to all IADT resources • Pathway to MSc (UL, UUJ and WIT)

20. Dr. Olivia Hurley Trojan SC 14/4/14 Certificate in Sport Psychology IADT (Level 8; Post-Leaving Cert) • Past students (Members of the Leinster senior team, academy and coaching staff; Senior coaches/members of SI, elite GAA players, elite AI athletes, football players and their coaches, boxers, elite musicians, parents of promising young athletes). • Approximately 600 euro • http://www.iadt.ie/en/CurrentStudents/Courses/FacultyofFilmArtCreativeTechnologies/CertificateinSportsPsychology/

21. Dr. Olivia Hurley Trojan SC 14/4/14 Thank you for your attention Any Questions?? / Good Luck!!