The goal in competition is to execute the
Game Plan
The Process of Focusing
 Focus may be broad or
narrow
 Focusing a Pre-
performance activity
 Need to shift focus at
various times during
performances
Focusing strategies for different
performances
Focusing Strategies
Continuous performance – Needs a
GP where actions triggered by
pre-arranged cues, stages or
Eventualities
Reviewed performance – “breaks”
in action may demand a broad
focus to review situation, prior
to refocusing for next action.
Perfected performance – athlete
follows through a set focusing
strategy prior to each
performance
Sport/ Activity

Skiing, Bobsleigh, Skating, Canoeing, Boxing,
Rugby, Swimming, Rowing, Judo, Gymnastics,
Football, Basketball, Speed-skating, Distance
running, Cycling, Hockey

Diving, Golf, Fencing, Bowling (Cricket), Snooker,
Serving (Tennis, Squash, Table Tennis, Volleyball,
Badminton) , Bowls, Curling, Free kicks,
Conversion/penalty (Rugby), Penalty Corner
(Hockey)

Receiving serve (Tennis, Squash, Volleyball,
Badminton, Table Tennis) Shooting, Archery,
Batting/ receiving (Cricket, Baseball) Field Events
(High Jump, Long Jump Throwing etc)
Developing a Focus
Keep thinking
in the
NOW!
 Keep focused
on
PERFORMANCE
Segment the Performance
 Why?
 To maintain motivation and
concentration
 To know what to do next
 How?
 Divide up the competition to follow
the natural break points of
performance
Game Plan for 800m Runner
Design your Game Plan to Match the
Task
 Why?
 To maximise and maintain form and efficiency
 How?
 Make instructions as relevant and detailed as possible
 Plan and practise tactics as well as alternatives in case things go
wrong
 Aim to keep mind as active as possible -run through different
aspects of strategy and tactics in your head
 Beware of over-analysing
 Know what to do if you hit a “dead spot”
Refocusing after Distractions
When?
How?
 Remove the reaction, spit it out!
 After a mistake or
error
 A bad decision going
against you
 If distracted
 Going behind or going
ahead
 Recover through regulating your
breathing pattern, relaxing or
centering
 Review what to do next
 Visualise the next action
 Cue in to the event
 Lock on to your trigger
 Respond. Trust that your
training and preparation has been
geared to this moment and event
Use Positive Self-Talk
 Why?
 To keep up effort and efficiency
 How?
 Build up personal list of self-statements and positive self-talk
 Examples:
 Self-encouragement:


“This is the opportunity I’ve been waiting for”
“I know I can do it!”
 Effort Control:


“Build up the pressure, push them all the way back”
“Maybe it does hurt but focus on staying with the race”
 Positive Self-Talk

“Fantastic goal, now go get another!”
Use Mood Words:
 Why?
 To set the mood and character of performance




“As deceptive as a wildcat”
“A pregnant package of coiled venom”
“Served like a low flying bomber”
“The grace of a streamlined express”
 How?
 Use “basic” words that are directly relevant to
what you have to do

“Smooth”, “Flowing”, “Sharp”, “Strong” etc
Plan Individual and Team Strategy for
Warm-up and Competition Start:
 Why?
 To get yourself (and your team) off to a good start
 How?
 Do good physical and mental warm-up with goal of top level
performance
 Develop a strategy which leads through warm-up and well
into the opening phases of the race itself
 “I’m off to a good start and this will carry me through”
CHAMP
C
Cue words-
which energise, inspire, vitalize
“pumped up”, “go for it” seize the chance”
H
Here and now – stay in the present, review the
controllables
“Race my race”, “Explode at the start” etc
A
Ability – review your strengths
“I’m quick”, “This is my event”
M
Mental imagery - picture yourself succeeding
“Visualise victory” “Picture the medal”
P
Positive interpretation of arousal
“My body is ready” “I need this energy I’m prepared”
Develop a Strategy for Coping When
Things Go Wrong
 Why?
 To have a fall-back plan ready for when things go wrong
 How?
 Spot the distraction, responses to a mistake or “dead



spot” as early as possible
Use positive self-talk to tell yourself to “Drop it!” or “Park
it!”
Relax and refocus FORWARD on what you have to do next
Practise and mentally rehearse your own strategy and
techniques for getting back on track
[See Refocusing after a distraction]
Mental Intensification
 Why?
 To maintain control of concentration and focus
 To guard against complacency and loss of control
 How?
 Think faster!
 Think bigger!
 Think louder!
De-Briefing:
 Why?
 To learn from your performance - both
individually as well as in a team
 How?
 Two stages


Immediately after performance - immediate emotional
responses
24 - 48 hours later - “in-depth analysis” - mental
replay/ review/ editing mental tapes
Post Performance Review
 Forms basis of ongoing training
 Demands honesty
 When to do it?
 How to do it:-
De-Brief
 Three things that went well ………..
 Three things that still need improving …
 Satisfaction with Focus [Scale of 1 – 10]
1
……………………………………………………. 10
 Things to do the same next time…………
 Things that MUST change!
 Keywords or phrases for next time
 ……………………………………………………………………