View Runners World Article here

Check out the last 2 pages of this article for Dr. JoAnn’s tips and advice to handle any kind of fear or nervousness.

Sports Psychology Performance Training Tips

Want to know how you can create Your Performing Edge and reach your goals faster, easier, and get the results you want? Here are my top 10 tips to help you build new motivation, confidence and major breakthroughs in your training and in your life.

10. POSITIVE IMAGES: Use your mental images throughout your event or workout to create feelings of speed and power. (e.g., If you’re walking or running and you come to an unexpected hill visualize a magnet pulling you effortlessly to the top). Use visualization before, during and after your training to build confidence and new motivation.

 9. POWER WORDS: Make positive self-statements continually.  Be aware of your negative thoughts early on. Don’t fight with them; simply acknowledge their presence, and then substitute positive power words. (e.g., When you’re thinking: “This hurts too much, I want to lie down and die”; say to yourself: “This feeling is connected with getting healthier and doing my absolute best”).

 8. PRESENT FOCUS: Practice being in the present moment. Be Right On – Right Here – Right Now. Remind yourself to stay in the here and now. Let past and future events fade into the background. Remember, the only moment we can do anything about is the one we’re in right now.

 7. ADVANTAGE: Use everything in the workout to your advantage. For example, if another person passes you, tuck in behind and go with his or her energy for as long as possible. You may catch a “second wind” and be carried on to a personal record.

6. CHUNKING-GOALS: Focus on your immediate target. Break your training goals down into small, manageable pieces and begin to focus only on the first portion, not the entire workout (e.g., Say to yourself: “I’m just relaxing and getting my rhythm during the first mile, or the first workout session”).

 5. BODY SCAN: Pay close attention to your tension level and training form. Do a body scan while working out and relax your tight muscles frequently. Ask yourself: “Are my shoulders and neck relaxed; how does this pace feel; how much energy is left in my legs?”

 4. PAIN AS EFFORT: If you have “good pain” that is not seriously damaging your body, just shift attention to your breathing or cadence of movement, and let the discomfort fade into the background. You can also use the pain as feedback. Register it not as pain but as effort level. Say: “Now I know exactly how hard I’m working. I know how this pace feels. My body is doing what it should be doing.”

 Would you like to learn my other three tips?  You can!

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Sports Psychologist performance tools you can use right away. Do you need a mental training  confidence boost for your workouts and events? Check out my Top 3 Tips for Performance in Sports:

YOUR PERFORMING EDGE: TOP 3 TIPS

Want to know how you can create Your Performing Edge and reach your goals faster, easier, and get the results you want? Here are my top tips to help you build new motivation, confidence and major breakthroughs in your training and in your life.

1. POSITIVE IMAGES: Use your mental images throughout your event or workout to create feelings of speed and power. (e.g., If you’re walking or running and you come to an unexpected hill visualize a magnet pulling you effortlessly to the top). Use visualization before, during and after your training to build confidence and new motivation.

2. POWER WORDS: Make positive self-statements continually. Be aware of your negative thoughts early on. Don’t fight with them; simply acknowledge their presence, and then substitute positive power words. (e.g., When you’re thinking: “This hurts too much, I want to lie down and die”; say to yourself: “This feeling is connected with getting healthier and doing my absolute best”).

3. PRESENT FOCUS: Practice being in the present moment. Be Right On – Right Here – Right Now. Remind yourself to stay in the here and now. Let past and future events fade into the background. Remember, the only moment we can do anything about is the one we’re in right now.

And to get FREE instant access to my Private Mentoring Program with Your Performing Edge coaching tips, video training, articles, and visualization exercises – Join our community at: http://www.PeakPerformancePlan.com

Dr. JoAnn Dahlkoetter, is CEO of Performing Edge Coaching International Association, (http://www.PerformingEdgeCoach.com ) a global resource and Certification Training Program for coaches, and founder of http://www.DrJoAnn.com the premiere sports psychology resource for athletes, coaches and sports parents. Dr. JoAnn is best-selling author of YOUR PERFORMING EDGE™, (http://www.sports-psych.com ) on OPRAH and NBC-TV, Stanford Performance Consultant, sports psychologist to OLYMPIC Gold Medalists and CEOs, winner of the San Francisco Marathon and 2nd in the World Championship Hawaii Ironman Triathlon. She is Host of the internationally syndicated TV Show – “Your Performing Edge”, an internationally recognized Keynote Speaker, columnist, and TV expert commentator. Dr. JoAnn provides sports psychology, mental training and Performing Edge Coach Certification programs for coaches, parents and young athletes to reach their highest potential in sports and life. Call 650-654-5500 to apply for your FREE peak performance consultation. FREE Private Mentoring program at http://www.PeakPerformancePlan.com

We have all heard about the benefits of pre-race visualization, but the question is how many athletes actually add it to their overall training plan. Last year as I was preparing for a Double Iron Triathlon (Double the Ironman distance) I spent several weeks visualizing a previous great race performance. The results worked exceptionally well.

Every evening I spent a few minutes listening to several MP3 files that were created to review my previous best race performances. The key was to embed in the mind how I felt, what I saw and took all 5 senses into the visualization.

Also, I would add to my normal training log a few key words for me to remember when I would experience challenging times in this long upcoming race (over 24 hours to finish). The goals were established and this was to be a “B” race as it was final preparation for my key year end event.

It was amazing that during race day, the key words and also the picture in my mind of a previous great race assisted me through many of the down’s that occurred during the run section. I was experiencing some low energy level issues while climbing the hill every loop and by focusing on “the great previous race experience” I just told myself to go.

I had no expectation of a podium finish other than to put in a solid effort and be ready for my big year end event. As I continued to push through the run, I positioned myself into 3rd place with a hard charging athlete. I know that my mental preparation allowed me to remain calm and stay in the “present moment” and not panic.

Through my key words and my mantra repeated over and over again “I will persist until I succeed” the fellow competitor went too hard and I was able to pass him in the late stages of the run (loop course on the run). This provided a nice cushion and ended up in 3rd place overall.

Do not underestimate the benefits of race visualization for several weeks (Do It Every Day) prior to your key event!

Wayne Kurtz is the founder of RaceTwitch.com (http://www.racetwitch.com), the world’s largest, free, online, multi-discipline, racing resource – “Helping Endurance Athletes Build Exceptional Race Calendars,” and Endurance Racing Report –which has worldwide endurance race profiles and training advice reports (http://www.enduranceracingreport.com); and http://www.RacePeak.com – which is a comprehensive training resource for athletes. Over the last 25 years, I have tested myself and triumphed over hundreds of endurance race events. I thrive on the adrenaline, and feel an un-paralleled passion about the challenge, strength and endurance required not just of the physical body, but the test of my mental stamina to hang in there, and confront all the obstacles. The thrill of the stick-to-it mentality to keep going even when I am physically exhausted, allowing my mind to take over, pushing to never give into physical defeat, is why I am so passionate about this sport.

Performance Sports Psychology Tips: Mental Training Tools for 2011

Goals provide direction to your training and your life

Have you set your goals for 2011 yet? I’ll give you some tips and principles to follow in setting your path for the New Year.

The resources of the human body and mind are enormous, often beyond our comprehension. We can tap into these hidden resources by setting goals for ourselves, and passionately pursuing them. Goals are essential for making consistent progress in any training program. They provide direction, reminding us where we are going and how we plan to get there.

Goals give shape to our dreams and aspirations. They help us set priorities and work within a time frame. Once we have our goals, the mind can focus on achieving them despite any obstacles that might arise.

You can get my regular coaching tips here – http://www.drjoann.com/2009/12/tips/

Goals: Your  Motivation Machine

Regardless of performance level, athletes are always looking for ways to motivate themselves, meet new challenges, rise above adversity, and overcome setbacks. Goal setting is the primary mechanism for building motivation and commitment to personal excellence. It gives us a starting point for action, a purpose for our efforts, and allows us to direct our energy effectively over time.

Eileen Portz-Shovlin, former senior editor of Runner’s World magazine, knows about the value of goals. When I asked her how she stays motivated to run she told me: “The way I maintain my enthusiasm is to set goals and create variety in my training. Each day I try to think of a specific purpose for my workout. There are different paces I can run, on a variety of courses and terrains. I can get a vigorous workout on some runs while others are just for relaxation. My goal is to be creative with my training; that way I don’t slip into a rut.”

When I gave a sports psychology talk at the San Francisco Marathon I asked the runners (who were set to run 26.2 miles the next day), “How many of you have goals?” Most people raised their hands. Then I asked: “How many of you have your goals written down?” Fewer hands went up. Then I asked: “How many of you have your written goals with you right now?” Only a couple of hands crept up. Establishing objectives in written form and keeping them close at hand is an important indicator of one’s level of commitment.

What do the Champions Do?

My work with elite athletes, as well as my experience as a top-level runner and triathlete, has helped me to realize the differences between those who reach their objectives and those who fall short. It is in their ability to set goals and their level of determination.

Athletes who succeed:
1. They choose their priorities carefully
2. They consider time constraints and other responsibilities, such as family and work, when setting goals
3. They set up a plan that is in line with how much time and effort they have available.

Athletes who fall short:
1. They are often unrealistic about their goals
2. They don’t calculate the amount of time they can devote to them
3. They only set long-term goals, not short-term plans to get there

To avoid this pitfall, evaluate the importance of reaching your goals, how much time you have to pursue them, and what you are willing to give up to meet your objectives. Then you’ll be on the right path to moving forward and getting to your finish line. Next time we’ll talk about a formula for setting goals.

For more tips on Goals, you can download my FREE Private Mentoring Program to reach Your Performing Edge with coaching, video training tips and valuable articles at: http://www.drjoann.com/2009/12/tips/

Sports Psychology performance tips for athletes and coaches. Get private access to me here – http://www.drjoann.com/2009/12/tips/

FREE Private mentoring e-course with Dr. JoAnn Dahlkoetter at:
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