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Your Performing Edge: Top 10 Tips
(Excerpt from the book Your Performing Edge)
JoAnn Dahlkoetter, Ph.D.
Your Performing Edge: The Complete Mind-Body Guide for Excellence
in Sports, Health, and Life, by JoAnn Dahlkoetter (Pulgas Ridge
Press, 2002)
Mindfulness: Practice being in the present moment. Remind yourself
to stay in the here and now. Let past and future events fade into
the background.
Power Imagery: Visualization is not something you do only in
the quiet of your bedroom. Use your mental images throughout the workout
to create feelings of speed and power. (e.g., When you come to an
unexpected hill visualize a magnet pulling you effortlessly to the
top).
Positive Attitude: Use everything in the workout to your advantage.
For example, if another athlete 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 new personal record.
Short-term goals: Focus on your immediate target. Break your
training 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").
Association: 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?"
Pain Management: 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."
Process not Outcome: Look only at what you need to do right
now (e.g., pace, breathing, concentration); your final time, place,
or score will take care of itself.
Focused Attention: Be aware of distractions. Breathe out unwanted
thoughts with your next exhale and re-focus your attention instantly
on what is important.
Affirmations: Make positive self-statements continually. Negative
thinking is quite common; everyone has an inner critic. Become aware
of these thoughts early on. Don’t fight with them; simply acknowledge
their presence, and then substitute a positive affirmation. (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 going faster and doing my absolute best").
Enjoyment: Celebrate your fitness and strength. When the competition
arrives, let your body do what you’ve trained it to do. Remember
that your goals are realistic. All you need to do is perform up to
your capabilities.
JoAnn Dahlkoetter, Ph.D., best-selling author of Your Performing Edge, is an internationally recognized sports psychologist, past winner of the San Francisco Marathon and 2nd in the Hawaii Ironman Triathlon. |
