MENTAL BAG OF TRICKS

By Tricia Van Nus.

CREATE A SOLID BASE  

If the mind is to succeed, then it will do so, after the creation of a solid base of knowledge, experimentation and training.  Trying something once and expecting a miracle is just not going to happen.  Know your mind and body, train your mind and body, and success is possible.

Develop a sound relaxation technique – perhaps a progressive muscular version, although there are many to choose from.

Utilise apps/software/DVDs that promote, and provide the skills of

• mental control/focus
• autogenic training
• meditation
• yoga

Practice for 10-20 minutes daily, or at least three times per week.  These skills may take up to three months to become proficient, however the benefits will be obvious.

BUILDING ON THE BASE

Work towards effective…

VISUALISATION

..seeing yourself shooting in your mind
..have someone take photos of you while shooting
..seeing the range, the colours and sounds
..seeing yourself being successful, and seeing yourself with a sound process
..seeing yourself on the dias – hearing the National anthem

MENTAL REHEARSAL FROM WITHIN

..knowing the feeling of being in position and firing the best shot
..seeing the foresight picture, and watch it settle through breathing
..feeling the pressure on the trigger
..watching the follow-through
..seeing a central shot hole

POSITIVE SELF TALK

..I can, and I do
..this is what I do best
..use CUE WORDS

my focus is strong…my body is solid….calm is what I am….my training is guiding my competition…my eyes are clear…my mind is strong

These type of CUE WORDS/AFFIRMATIONS help you to recall the good feelings of training, and assist you to push aside those stupid, irrelevant “thought stoppers”

By affirming the solid processes that you know you have, the mind will work with you to make them a reality.

WHILE IN A RELAXED STATE…

Develop strategies – actions/phrases that will quickly pull you back into focus, should something happen to distract you.

Practice matches in your mind – exactly how the match would unfold, what you would see, smell and experience.  In real time (resist the temptation to speed it up a bit) and follow through with the match, as you want to see it happen.

Trouble shooting – “what would you do if”  When relaxed, it is easy to consider a potential challenge, and determine a very rational solution.  If you work hard enough at this process, then should it actually happen in a match, the mind immediately flicks onto “solution mode” – and a potential panic is avoided.

Replay positive solutions, replay positive solutions, replay positive solutions.  Confirm your goals, keep the Diary up to date, and work with your Coach on the development of a good Training/Competition plan.

 

CONFIDENCE BOOSTERS…..

KNOW…           –       ammo has been matched to rifle

                         –       you have trained hard intelligently

                         –       your equipment complies

                         –       your rifles are in A1 condition

                         –       you are physically fit / mentally alert

                         –       you can find a solution to any problem

                         –       your technique is excellent

                         –       you can consistently hit 10’s

                         –       you can read conditions

                         –       you have good routines

                         –       you can achieve your goals!!

 

HAVE FUN – GO FOR IT!

 

Tags: mental control, mindset, rehearsal, reinforcement, thinking, TRAINING