Mental Skills Associated with the In Flow and Out Of Flow Experience
Take a look at specific mental skills exercises by clicking here
Mental Skill |
In- Flow
|
Out-of-Flow
|
Attitude |
100% Positive thoughts. |
Anything under 100% positive thoughts with some or many negative thoughts. |
Arousal |
Just right. |
Either too high or too low. |
Body Language |
Positive body language leading to encouragement and success. |
Negative body language leading to poor results. |
Breathing |
Techniques are developed to reach flow. |
Little if any understanding of the power of breathing and performance. |
Communication |
Excellent communication within the team. Players know what others team mates are doing and going to do. |
Communication breakdowns that lead to poor performance and costly mistakes. |
Confidence |
Optimal confidence for performance. |
Either too low or overconfident. |
Discipline |
Individual or team is discipline and puts the needs of the game in front of their own. |
Individual or team lacks discipline and is too often penalized for a lack of control and selfishness. |
Focus |
Concentrates on the task at hand and has the ability to block out distractions. |
Distracted with internal and external thoughts that negatively affect performance. |
Goal Setting |
Setting smart goals that are clear, measurable and in your control. |
Poor goal setting or no goals set in competition or practice. |
Ideal Performance State |
Everything is in flow. |
Peak performance has not been experienced and / or has had difficulty maintaining the state. |
Identity | Establishing one's identity whether it is an individual or a team. | Performing without the "big picture". |
Lessons Learned | Learning, adapting and changing from mistakes. | Repeating the same mistakes over and over again. |
Mental Imagery |
Clear pictures in your mind of your performance using all the right senses and techniques associated with it to achieve flow. |
Lacking a clear understanding of the concept of mental imagery and its usefulness. Very little, if any, time spend on this technique. |
Mental Toughness |
Despite setbacks, adversity and heightened pressure, shows the ability to be resilient and rise to the occasion. The ability to deal with adversity and interpret the pressure as a challenge and opportunity to grow. |
Breakdown of mental attributes and eventual feelings of choking. |
Motivation |
High drive, willingness to succeed. Actively pursuing your goals. |
Low drive and at times sense of helplessness or hopelessness. Motivation is too erratic and at times passive. |
Optimism |
Optimistic of outcome which enhances persistence and ability to rebound back quickly after a setback. A clear understanding of the important dimensions of optimism and how you interpret both positive and negative experiences in your life. |
Pessimistic and delay in the ability to rebound back after a setback. Attributes success to external factors while internalises poor performances. Sense of helplessness and inabilityt to associate effort with outcome. |
Relaxation |
Optimal tension during key moments. |
Inability to feel relaxed in tight or important parts of the game. |
Routines |
Highly developed, systematic and sequential pre-game, during and post game routines. |
Very little or no routines designed for pre-game, during or post game routine. |
Self Talk |
Positive internal dialogue directed at one-self. |
Negative internal dialogue directed at oneself. |
Stress |
Ability to regulate and deal with stress effectively. |
Insufficient isolation and filters to guard against the negativity of stress. |
Social Support |
Athlete surrounded by positive people and family members who support and provide a positive impact on performance. |
Athlete surrounded by people and family who are energy thieves and provide for a negative impact on performance. |
Team Building |
Team-mates show genuine care and trust for one another and are trustworthy of each other. Attitude of win-win in the dressing room. |
Negative vibes in and out of the «dressing room». Lack of trust apparent. Often one person's victory is at the expense of someone else's loss. |
Time Management |
Able to manage many things at the same time because of time management skills that have been developed and honed. |
The difficulty associated with managing many things at the same time despite distractions and the many tasks that are required in today's busy schedule. |
Take a look at specific mental skills exercises by clicking here
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