Archery TEAM B.C. - The
Importance of Plans and
Practising Mental Skills
Anne Muscat,
M.P.E., M.A. (counselling psychology)
Certified Canadian Mental Trainer
muscat@interchange.ubc.ca
Mental Training Plans
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Most neglected type
of plan
Not in practise, not
in competition
Preparation is an
individual
experience!
Why plans are important in
competition
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So athlete can automatically respond in competition
Allows athlete to CONNECT to thoughts and feelings
Prevent stress that arises from lack of control
Best method to control pre-competition anxiety
Minimize unnecessary decision making
Small details make big differences in meets
“Without training plans “get good at
doing bad things”
Components of a Plan.
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1.
2.
2.
3.
Know why you participate in archery!
Know what your ideal state is!
Your Energy Management Skills
Your Visualization Skills
Knowing Why You Participate!
1.
2.
That feeling of
releasing the arrow
of being unique
and different can
go along way.
It is your
motivational tool
when times get
tough….your
passion to perform
Get your plan started by…..Comparing
your best to your worst – look for details…energy, self
talk, movements…..
Events or situations that affect
my performance
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During w/outs
1.
2.
3.
4.
5.
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During competitions
1.
2.
3.
4.
5.
Your Energy Management
Skills- Why?
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1. To help you focus
2. To help you conserve
energy on long days.
3. To help you re-focus
after a good or bad shot
4. To re-energize after a
match or few days of
competition
5. To help you control
nerves
Types of Energy Management
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Relaxation Skills
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Breathing
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Belly should move more
than chest (more
oxygen to muscles and
less tension to neck)
Count 1 to 5 breathing
Down the stairs
Fill up 3 parts of the
lungs
Tense and Relax Muscles
Mellow Music
Distraction
(socialize…mind off)
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Energizing Skills
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Breathing
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Fast out phase
Jumping
Stretching
Singing
Feet “on ice”
What energy and focus! Identify when you are
on and off your plan!
Relaxed but energized gets me the bulls eye
Focused but not energized
Unfocused and not energized
How To Visualize?
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1. Find a relaxed state for both your mind
and body (i.e.) deep breathing
2. Determine what senses are your strengths
(start with what you are good at). Later add
the other senses.
3. The two KEY senses are SEEING and
FEELING the experience. If you can do any of
the other senses…like smelling wax– you are
well ahead
How to visualize cont’d
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4. Focus on trying to be in the same position
that you physically perform the skill.
5. To help “get” feel move when you
visualize…just a bit.
6. Add powerful words that help you acquire
the correct senses.
7. Practise, before you train, during training
and after training. This will help you get
prepared for training, warm-up your mind
and allow you to review practises.
How to Visualize?
8) Visualize in as
much detail as
possible
9) Visualize with as
much clarity as
possible
10) Repeat and
practise your
visualizations
regularly
How Do I Know I am
Visualizing Correctly?
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1)Are you performing correct images?
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Erase the image “we do not want to train our muscles
incorrectly”…..only perfect images should be
retained….wipe away the others
2) Time yourself – you should visualize to the
exact second of your physical performance
3) Rate your self on a scale of 1 to 5 for each of
the senses, clarity and detail.
4) Try to do mostly internal images…that is images
from your view not the spectator or observer
view!
5) What do I visualize – start with what you are
good at…..
Why do I visualize
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(1) To build confidence
and develop self-belief
(2) To practise or
rehearse skills, before,
during and after
practises
(3) To help overcome
negative activators
(visualize yourself under
pressure).
(4) Practising
overcoming
“uncontrollables,”or
unexpected events, refocusing, re-energizing
(5) To follow your goals
and dreams.!
Summary – Training Plans
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Elements of…..
Why Do Archery?
Best Performances
Energy Management
Visualize
Have FUN and
follow your
dreams!!!