Personal Performance
Adrian Moorhouse
Having a dream
S.N.I.O.P
1988 Goal structure
OUTCOME
• Finish first in 100 metre Breaststroke race
PERFORMANCE
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•
•
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Swim under 62 seconds
Dive + first 15m under 7.5 secs; Turn > 0.6 secs
25m time – 12.5 secs; 50m time sub 29 secs
Taper plan: eg training 5 x week in last wk (max 45 mins)
PROCESS
• Last week: eg… manage food, hydration and rest. Relaxation strategies
• Day of: eg… Wake at 5.30am, walk, stretch food. At pool 2 hrs prior.
• Ready room: eg… manage pressure, distractions. 2 pairs goggles.
• Race: eg… Focus strategies. B of Bang. Dive technique. First 2 strokes
long. Build. Turn speed and curl….. Hold stroke technique in
Control
the last 10 metres. Finish on full stroke.
What my coach did for me
•
•
•
•
•
•
•
What he didn’t do……
Believed in my potential
Worked with my self belief
Helped set Goals (challenged me)
Encouraged and supported me
Reviewed performance
Created the environment
Helped me take responsibility
Swim the race for me
“The aim of this establishment is to create
an environment where champions are
inevitable”
LA Olympics 1984
Components of Mental Toughness
Self Belief
• Unshakable belief in your ability
to achieve competition goals
Focus
•
Regain psychological control
following unexpected events
•
•
Not distracted by others
performance or your own
distractions
•
Able to switch it on and off as
required
Unique qualities and abilities
that make you better than your
opponents
Motivation
•
•
Insatiable desire and
internalised motivation to
succeed
Ability to bounce back from
performance set backs with an
increased determination to
succeed
Handling Pressure
•
Thrive on the pressure of
competition
•
Accept that anxiety is inevitable in
competition and know you can
cope
Personal Performance
Adrian Moorhouse
Blame? Taking control
“There are no 50metre swimming pools in Newcastle”
Internalising v externalising
Handling Pressure – ‘The Ready Room’
Michael Phelps
Phelps post meet press
Phelps pre meet press
conference
Q So conference
did you plan to win 8 golds?
Q.had
“area you
going
to beat
A “I
piece
of paper
by Mark
my
Spitz
record
of
7
gold
bedside with my goals on it.”
medals?”
Q “What did it say?”
A “I’m going to swim my first
A “At race
the top
the page
- Win 8
andofthen
see what
Gold
medals”
happens”
Q “Yes, but are you going to get
the 8?”
A “I’m going to prepare for my
first race, and do a good dive”
Personal Performance
Adrian Moorhouse