Performance psychology, Self-help, Sports Psychology

The Practice-Performance Connection: Putting it All Together

There is never a simple way to become more complex—as an athlete or a person. It takes imagination, time, and intentional effort. But at each level complexity becomes a simplified, automated process in order to reach the next level of complexity. And that is the spiral of development in any sport. Oddly, you have to keep each step simple in order to build a complex structure because of the nature of learning. Symphonies, hip-hop, jazz, and rock all start with the same 12 tones. The greatest works of literature or a mindless social media post are born of the same 26 letters. But what you can create, even with the simplest of building blocks, is infinite…

Here are some effective ways to enhance the practice-performance connection:

Follow success. In every sport there are models of excellence for every part of development. We are gifted with the opportunity to learn from others’ experiences. Watching others do something at the level we are trying to reach is a powerful source of learning. Pick an area that needs work and find someone in your field that does it at a superior level. Then follow success with your unique touch. In other words, follow the principles (form and function) not the personality.

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Make practice a place for research development. Taking from leading edge businesses, resources are dedicated to the future in R&D. Our resources include time, effort, aptitude, and creativity. This bracket of time within practice (but outside the box) can be fun, adventurous, and truly playful. Ask: “What if?” And enjoy what flows…

Consider your maps. At each level of progress, the maps of performance differ. Maybe you need to recognize and respond quicker or differently to a situation. Or your technique needs smoothing out. Regardless of the physical or psychological nature, we have mental maps (schemas) that we have previously constructed that dictate our motions, emotions, movements, and responses. Ask: “Are they still working?” and “What isn’t working?” Then, edit, polish or discard.

Work on the mental game. Notice your language, expectations, and assumptions. Notice how you process experience and use it to inform you, and for continuous improvement. These all provide leverage for the next level. A journal or coach (or both) can help you with these important internal dialogues.

Start whole and master the parts. Working from a wider perspective can help create a more focused developmental plan for practice. Knowing what the end-product looks like, you can better isolate the areas to attend to. Another benefit of taking this route is how it primes and feeds motivation.

Reframe frustration. A first response to frustration may be avoidance or to soothe the feeling. But frustration’s value is the energy it gives to the change process. It is the fuel of disequilibrium and lives at the edge of growth and new skills. A major change is embracing the frustration as a normal part of growth— and pushing yourself to that tipping point of change.

Hire a Mental Game Coach. Acknowledging the need to focus on regulating states of mind, increasing awareness, and developing more complex mental maps during practice are key factors in the practice-performance connection. Reflecting with and learning from a coach adept in the mental side of the game can be the pathway to new levels of performance.

Putting it all together, the practice-performance connection is the pathway to improvement and goes above and beyond the edges of your current level. Seeing this opportunity makes practice a place not of rote repetition, but of vision and intentional development.

 

If you would like more structure to take your mental approach to the next level, consider picking up a copy of my new sports psychology workbook: Above the Field of Play. Or to learn about other sports psychology services pricing (including an assessment of your present mental approach), visit my website at DrJohnPanepinto.com.

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photo credit: Austin Chan (unsplash.com)

 

Coaching, Performance psychology, Sports Psychology

King of Clay

Tennis great, Rafa Nadal, made it an even dozen championships this June at the French Open. He has won this major event in his teens, twenties, and thirties. Although the accomplishment inspires awe in the present, the true magnitude of the feat will grow over time. History needs to lend perspective to present unfolding of the accomplishment—and it’s very possible the undisputed “King of Clay” can add to his trophy case in the years to come.

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What can we take away from this truly remarkable story?  Here are just a few…

Vision: Rafa is right-handed. Early on his first coach, Uncle Toni Nadal, envisioned the advantages of playing left-handed. Unlike baseball, you must hit from both sides in tennis—and at the highest level both sides must be strong. In Rafa’s case his natural right side became one of the greatest backhands of all time. For many the backhand side prevents players from the upper echelons of achievement. For Rafa on this side he could go toe-to-toe with a righthander’s forehand.

Adaptation: The saying “Nothing fails like success” speaks to the mindset of extinction. In competition, there is always someone preparing to dethrone the champion, there is always someone about to make a break-through. Adapting represents a break-with what is familiar—and this is particularly hard for the body and the mind. Equilibrium is favored, but excellence requires comfort with pushing limits and limiting beliefs. Rafa has improved all areas of his game and continues to add new wrinkles along the way. Where he was once was average at the net, now Rafa is excellent coming forward. He’s added power and versatility to his serve. Recently, he’s worked hard on angling groundstrokes rather than always hitting through the court. His evolution continues…bad news for his youthful peers, but a path they would do well to follow.

 Effort: The one thing we can always control is effort. We can’t control the weather, our opponent, the crowd and a million other factors. But deep inside we are the only ones who know if we have given our best. While Rafa is his only true judge and jury, from the outside and from the observations of his opponents, he has always given his all. One thing appears consistent throughout Rafa’s career, is that in terms of effort he plays each point the same: full throttle.

Humility: Rafa is a graceful champion. He has the utmost respect for the game, his team, his opponents, and the venues he plays. While confidence is important to the mental game, humility lends a perspective beyond competing and winning. Many factors beyond the athlete’s control have to all fall in place for an individual to have a long and prosperous career—let alone the chance to try. Rarely said or admitted, there are individuals out there who have the heart and the talent to compete, but never the opportunity. On some level, spoken or not, I believe Rafa knows this and understands this. And on some level, spoken or not, those who understand this truth play with the humility and the grace of having such an opportunity not afforded others. Rafa represents the opportunity very well.

Long live the King… Vamos!

 

If you would like more structure to take your mental approach to the next level, consider picking up a copy of my new sports psychology workbook: Above the Field of Play. Or to learn about other sports psychology services pricing (including an assessment of your present mental approach), visit my website at DrJohnPanepinto.com.

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Performance psychology, Sports Psychology

One Way

While mature relationships are a two-way street, the relationship you have with yourself and your sport is fully realized if it points with certainty in one direction. In the modern world of options and backup plans, there are certain sacred spaces that deserve and require our full attention and commitment. Interestingly, research has uncovered associations between too many choices and anxiety. And I have found time and time again that fear lurks at the source of the “backup plan.”

We as human beings seem to have a problem with “What if?” Rather than seeing the openness as the portal to imagination and creativity, many skip the possibilities and go straight to the door that says “I have to know.” But the truth is a plan is just a plan and you don’t know all that life will place along your path.

The point here is one of quality. If I commit fully to what is right in front of me and part of my path, I not only can grow as an athlete, but levels of competence and character are opened in the pure and intentional process that is not available to one who does not take the risk. The principle of risk-reward comes down to how one feels and defines a sense of security. You can’t have the reward of opportunity while you have one foot in Plan B. It doesn’t work that way and never will. No risk, no reward— and you can’t have the gaping chasm of opportunity and the security of what is known only in the present. By definition, opportunity is a direction, but the outcome is unknowable in the present.

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This concept is eloquently spoken by an all-time great in November/December 2018 issue of Tennis magazine. Rafa Nadal referencing an intensely battled five-set win reflects: “I lost in Wimbledon in a match like this. Today was for me. In some way when you give everything you have, win or lose—is just that someone have to lose, someone have to win, that’s part of the game. But the personal satisfaction when you give everything and you play with the right attitude is the same.”

In other words, on some level playing with all you have and with the right attitude is winning. Not everything that matters can be measured for its form exists in an internal quality—“ a personal satisfaction” that resonates from the integrity to a purpose, the commitment to the “Only Plan.” For there is no Plan B.

If you would like more structure to take your mental approach to the next level, consider picking up a copy of my new sports psychology workbook: Above the Field of Play. Or to learn about other sports psychology services, visit my website at DrJohnPanepinto.com.

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Performance psychology, Sports Psychology

The Heart of a Comprehensive Mindset

It would be beneficial to lay out all the aspects of thinking, feeling, and acting that make up the lens through which we perceive and interact with the challenges of competition. But it would be too complex and impractical. It is far better to work with foundational beliefs that make up a competitor’s mindset— principles and values that provide support, motivation, and perspective for the journey. Then we have:

  • The internal sense of simplicity enabling us to meet the moment
  • A way to understand our choices–short and long-term
  • A framework with the integrity to keep us from fooling ourselves.

This latter statement comes from the importance of understanding our choices when things do or do not go our way. It is the only path that leads to the arc of development. For without knowing the source of progress and setbacks, we stunt our growth at the point of understanding.

Today we start with three of the principles of developing a comprehensive mindset: Attitude, improvement, and effort.

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Attitude: Having a positive attitude is important, but it is not the whole picture. Attitude is also a compass. It is the guiding force keeping us in alignment with values and goals. Refining attitude is a lifelong process for we have to know what to give our full attention and energy—and what to say, “no” to. There is much to do and time is precious. Attitude sets the tone and provides a sense of clarity. The proper attitude allows for progress, keeps us in process, allows for adjustment, and is not deterred by setbacks. Deep down attitude reveals beliefs and expectations. When we approach practice or an event with a purposeful and positive attitude, our poise and determination are evident. Attitude is the manifestation of our motivation, intent, and vision.

Improvement: With a bent on continuous improvement, you have the means to make the most of every situation, every event, and every interaction. Each time you play, practice, or reflect you have the resources necessary to grow and develop. Improvement need not be compartmentalized. Working on improving in all aspects of development creates a synergistic effect. We grow in one area and find that it influences another. One of the key factors of long-term growth and success is balance. We can’t neglect certain areas and focus entirely on others. We are not wired that way. Our fundamental motivation is to fulfill needs in key areas in a self-determined manner. Neglect one area and you will experience the misalignment in some way, whether it be a sense of distraction, dissatisfaction, loneliness or feeling unfulfilled. In the comprehensive mindset, growth is global and thought out carefully for body, mind, spirit, and relationships.

Effort: Nothing reveals more to oneself than the honesty of effort. At the source, only you will know the true level of effort given to a task, practice or competition. Once we have a vision of our future selves, the effort we give in the present is the greatest leverage towards development. People in your sphere can offer you information, tools, and resources, but only you can give the effort. And the integrity to give your best in the moment is something only you can measure. Again, the right and consistent effort creates synergy and momentum. In giving your best, you realize you can be your best, and this magnifies and resonates our deepest sense of motivation. Giving our best inspires, as well as softening the blow of outcomes not in our favor. And then we can build and plan on something certain and not a vague sense of what went wrong.

Next time we will take a look at the fundamental beliefs making up a comprehensive mindset.

If you would like more structure to take your mental approach to the next level, consider picking up a copy of my new sports psychology workbook: Above the Field of Play. Or to learn about other sports psychology services, visit my website at DrJohnPanepinto.com.

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Performance psychology, Self-help, Sports Psychology

Motivation and Effort

There is a connection between motivation and effort, one that requires a clear, honest, and personal vision. The connection is a dynamic current that only one person can truly express, explain, and observe. That person is you. Not the coach, the spectator, the parent or sports psychologist. As an athlete, competitor, or performer, only YOU know the health and vitality of this current.

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Photo by Chevanon Photography on Pexels.com

Why answers the compelling question of motivation. It fuels the passion required to do what many will not do. Clear motivation allows you to be truthful in the hard moments, in the seams of the day-to-day effort towards improvement. It’s what separates the good from the great. Only you know if you have given your best. Only you know if you are being honest with yourself.

This current between motivation and effort connects to the intrinsic nature of performance for it is the drive, the execution, and the output. On the deepest level, only you can want your vision the most—whatever it is, for it is your path and nobody can want it for you. To me, that is the incredible gift of being a unique being. You get the freedom to choose.

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Photo by Scott Webb on Pexels.com

And it takes effort. There is no such thing as extra effort, for it means you are not giving what is required in those other moments. It matters. There is no such thing as 110%, but there is the honesty of giving only 90%. And only you will know—even when others assume you are giving your best. This is why the why is first and foremost. Your want to has to be compelling to fuel the drive through the not-so-glamorous moments along the path to worthy and meaningful goals.

So, today and at intervals along the way, ask:

Are you clear on your motives?

Are they true? And are you clear about your reasons for your goals?

These reasons have to be connected to what matters most—for you. Not for someone else although you will and must have relationships and support for the endeavor. But without clarity and commitment, you will not give the effort—your 100%. For you will leave some in the tank. And a little left in the tank each day leads to the off ramp, the plateau, and a feeling of being unfulfilled. This is dangerous territory for soon to follow are the thoughts that identify with and rationalize the feelings, all of which on a deep level explains, “I guess it doesn’t really matter.”

If you would like more structure to take your mental approach to the next level, consider picking up a copy of my new sports psychology workbook: Above the Field of Play. Or to learn about other sports psychology services, visit my website at DrJohnPanepinto.com.