Trojan Swimming Club
Mental Training:
Primed to Swim
Dr. Olivia A Hurley
Institute of Art, Design & Technology
(IADT), Dun Laoghaire, Dublin, Ireland
E-mail: olivia.hurley@iadt.ie
Website: www.iadt.ie/ccta
Twitter: @DrOliviaHurley
14/4/2014
Dr. Olivia Hurley
Trojan SC
14/4/14
“I broke the race down …4 laps…then
another 4…and another 4…then a
sprint to the finish"
[Sonia O’Sullivan: Fail Better, TCD:
https://dublin.sciencegallery.com/events/2014/02/runnerpsychologyfailingbettersports
oniaosullivanandianrobertsonfullybooked]
Dr. Olivia Hurley
Trojan SC
14/4/14
Q: What is the best advice you’ve ever been given?
“Train as you are going play”. Try to mimic what you
are going to do on match days during the week.
Don’t train at 70 or 80 percent and expect the
adrenaline to pick you up that extra 20 per cent
come Saturday. Train with that level of intensity in
short bursts during the week and you will have
yourself very ready for the game”.
[Brian O’Driscoll]
What is Sport Psychology?
Dr. Olivia Hurley
Trojan SC
14/4/14
Sport Psychology is applying psychological
principles in a sporting context.
Usually working toward enhancing the
performance of participants.
Mental aspects of performance fluctuate.
Q: What is inside your control?
Mental Skills Training
& Mental Fitness
Dr. Olivia Hurley
Trojan SC
14/4/14
The 3 Cs = ??? : ....... .......... & .........
2 Key Myths:
* Myth 1: Champions born mentally fit/“tough” X
...... made √
* Myth 2: Mental fitness is:
..... static .....X
..... dynamic √
Dr. Olivia Hurley
Trojan SC
14/4/14
Training for Peak Prime Swimming
Facing Challenges-Mental Strategies:
Mental ‘Maps’ [Motivation - Goals]*
Mental ‘Movies’ [Imagery]
Mental ‘Moods’ [Relaxation strategies]
Mental ‘Memories’ [Concentration strategies]*
Dr. Olivia Hurley
Trojan SC
14/4/14
Swimmers perform the way they practice
Dr. Olivia Hurley
Trojan SC
14/4/14
Q: What influences your
concentration levels?
Dr. Olivia Hurley
Trojan SC
14/4/14
Building Blocks of Concentration
 Must decide to concentrate
 Can only think of one thought at a time
(Park & Replace)
 Refocus regularly (practice this in training)
 Anxiety upsets focus
(practice relaxation tips: PMR, DB)
“Concentrate!!”
.... Why is this comment unhelpful??
 Disco Ball ..... X
 Spotlight / Miner .....
 Challenge: Stay ‘Swim Focused’
Dr. Olivia Hurley
Trojan SC
14/4/14
Focusing/Coping Techniques
Dr. Olivia Hurley
Trojan SC
14/4/14
1. Restructure [Break training down into sections].
2. Develop routines [e.g., before each training session/competition
& evaluate them-PPRs].
3. Use your imagination: ‘See’ & ‘Feel’ your swim.
4. Use trigger words [i.e., “Glide” / “Calm” / 1, 2, 3, Breath].
5. Set performance & process goals for yourself.
6. Simulation training [i.e., practice in pool conditions where there
is noise and movement that mimics your experience on race
day].
“S.M.A.R.T.” Goals
Dr. Olivia Hurley
Trojan SC
14/4/14
[Outcome, Performance, Process Goals]
S – Specific
M – Measurable
A – Agreed/Action-based
R – Realistic
T – Time phased/Task focused
Coping with Setbacks
Dr. Olivia Hurley
Trojan SC
14/4/14
 “What hurts, instructs” (BF).
 In sport, setbacks will happen.
 Learn from the experience....Life and sport
goes on.
 Focus on improving: continue to work hard
and have fun.
Other Practical Tips
Dr. Olivia Hurley
Trojan SC
14/4/14
Manageable ‘chunks’: Set goals around this (SMART/SCAMP)
(keep a Diary/record – write your goals down).
Excellence (not perfection): Develop self-talk to match
this (use your wall).
Get to know your thoughts (D).
Picture the swim – Training/Competition day (Imagery).
Relax – Rest / Sleep / Be patient.
Recommended Texts

Karageorghis, C.I., & Terry, P.C. (2011). Inside Sport
Psychology. Champaign, IL: Human Kinetics.

Kremer, J. & Moran, A. (2013). Pure
Sport: Practical Sport Psychology. London:
Routledge.

Moran, A. (2012). Sport and Exercise Psychology: A
Critical Introduction. London: Routledge.
Dr. Olivia Hurley
Trojan SC
14/4/14
Recommended DVD
Dr. Olivia Hurley
Trojan SC
14/4/14
Moran, A. (2009). Learn to concentrate http://www.mindcoolproductions.com/pro
ducts/concentrate/
Recommended Website for Swimmers
British Psychological Society (BPS): Going for Gold
http://www.bps.org.uk/going-for-gold
The Psychology of Cycling
http://www.stickybottle.com/coaching/video-the-psychology-of-cyclingare-you-doing-all-you-can-to-achieve-your-goals-on-the-bike/
Dr. Olivia Hurley
Trojan SC
14/4/14
Recommended Online Resources for
Parents [via AASP]
http://www.appliedsportpsych.org/resource-center/resources-forparents/
http://www.appliedsportpsych.org/site/assets/documents/CriticalIncidents-in-Sport.pdf
http://www.appliedsportpsych.org/site/assets/documents/Setbacks.pdf
Invitation
Dr. Olivia Hurley
Trojan SC
14/4/14
Dr. Olivia Hurley
Trojan SC
14/4/14
Certificate in Sport Psychology
IADT (Level 8; Post-Leaving Cert)
 Part-time - Wednesday evenings (7-9pm)
 20 weeks – Sept 2014 to March 2015
 No exams: 2 assignments (Dec & March)
 Access to all IADT resources
 Pathway to MSc (UL, UUJ and WIT)
Dr. Olivia Hurley
Trojan SC
14/4/14
Certificate in Sport Psychology
IADT (Level 8; Post-Leaving Cert)
 Past students (Members of the Leinster senior team,
academy and coaching staff; Senior coaches/members of SI,
elite GAA players, elite AI athletes, football players and their
coaches, boxers, elite musicians, parents of promising young
athletes).
 Approximately 600 euro
http://www.iadt.ie/en/CurrentStudents/Courses/FacultyofF
ilmArtCreativeTechnologies/CertificateinSportsPsychology/
Dr. Olivia Hurley
Trojan SC
14/4/14
Thank you for your attention
Any Questions??
/ Good Luck!!