By: Marc Dagenais

Introduction

For decades, there has been an old saying that read as follows:

In terms of sports performance, that means if you fail to plan the development of your athletes properly, you will not be able to maximize their potential.

The planning process in sports is called "Periodization". In the next few months, I will introduce you to the periodization of various performance factors or in other words, how to plan the development of these factors. This article will address the periodization of mental training.

Periodization

Periodization is the art and the science of planning and integrating all training components (technical, tactical, physical and tactical) and performance factors (speed, strength, power, endurance, agility, nutrition, recovery, etc.) into a sequence that will optimize the development of an athlete, lead to peak performance while avoiding plateau and overtraining.

Mental Training

Just like any skill, mental skills need to be learned, refined and mastered. In order to be able to use them in competition, athletes need to train them in conditions similar to those of competition.

A skill is a skill no matter whether it is a psychological or a technical skill, time and practice is required before it can be used in competition. A careful planning of the mental training of your athletes will maximize the development of their mental abilities and maximize their performance.

Simply put, problems can occur if mental training is not integrated with the athlete's other training activities. Failure to provide mental-training programs that are consistent with the ups and downs of training cycles and the competitive season can lower motivation and self-confidence, increase anxiety, and probably lower athletic performance.

Review Of Periodization Concept

Period/Phase General Objectives Preparatory General: Develop basic technical skills and general fitness Specific: Perfect technique and basic tactics, develop sport-specific fitness Competitive Pre-competitive: Make training competition-specific, raise intensity Competitive: Maximize competitive performance Tapering: Regenerate in preparation for main competition Transition Get active rest, maintain training gains

It refers to integrating mental training into the yearly training plan in such a way that the mental training objectives for each period and phase are compatible with objectives of the other training component.

A Periodization Approach To Mental Training

Basic mental skills
Sport-specific mental skills
Individual competition strategies

The Goal

The goal in mental training is to develop the tools, skills and mental abilities needed to reach an Ideal Performance State (IPS).

The Ideal Performance State (IPS) is the mental state at which the athlete performs at its best. This is the stage where everything flows; everything is easy; you are in the zone with confidence to achieve your mission with nothing to stop you of reaching your goals. Mental skills are developed in order to help the athlete get into that zone or get back into that zone.

Progression In The Development Of Mental-Training Skills

Positive Environment
Emotional Control
Attentional Control
Development of Strategies
Application of Skills and Strategies

Positive Environment

• Plan for long-term involvement in sport
• Offer multiple incentives
• Set goals
• Develop team harmony
• Communicate effectively

Develop Emotional Control

• Understand activation, how it affects performance and how it relates to emotional control (i.e. U-Inverted theory)
• Develop energizing skills
• Develop relaxation skills

Develop Attentional Control

• Understand attentional control
• Develop concentration
• Develop visualization
• Develop refocusing

Developing Pre-competition & Competition Strategies

• Understand concept of IPS
• Identify IPS
• Develop a pre-competition strategy to evoke and maintain their IPS
• Develop a competition strategy to evoke and maintain their IPS

Applying Skills & Strategies

• Emphasize individual programs
• Encourage athletes to use visualization
• Incorporate mental-training skills and strategies into practices
• Continually evaluate skills and strategies in competitions

Periodization Of A Mental Skill

Introduction to the skill (Explain concept)

Development of the skill in a quiet setting
Incorporation of the skill in sport specific situation (Specific application)
Refinement of the skill in training and in preparatory competition
Integration of the skill in strategies of competition
Use of the skill in competition to achieve ISP

Visualization concept
Development
Specific application
Refine
Maintain

Some of the mental skills:

1. Visualization
2. Concentration
3. Self-Talk
4. Relaxation
5. Energizing (activation)

Team Building

Forming
Storming
Norming
Performing

Leadership

Leadership concept
Development of leadership
Application

Confidence

Confidence concept

Building confidence
Learn to deal w/ mistakes
Slump fighting strategies
Rebuilding confidence strategies
Maintain

Motivation

Motivation assessment

Development of motivation
Self-motivation techniques
Monitor & maintain

Goal Setting
Goal setting concept
Set goals
Monitor goals
Review Goals

Pre-competition and Competition Strategies (PCS)

ISP Concept

Identify ISP
Development of PCS
Refine
Application

The design of the mental-training component of the yearly training plan should parallel that of the physical, technical and tactical training component. Objectives of each component - including mental training - should be closely parallel with the general objectives of each period/phase.

Objectives Of Each Phase Of Training

Period/Phase General Objectives Mental-training objectives Preparatory General Develop basic technical skills and general fitness Evaluate mental skills Learn basic mental skills in quiet setting Specific Perfect technique and basic tactics, develop sport-specific fitness Adapt and practise mental skills in sport-specific situations Use mental skills to help attain training objectives Refine mental skills Competitive Pre-competitive Make training competition specific, raise intensity Develop and practise focus plan* Use focus plan* in simulations Maintain basic mental skills Competitive Maximize competitive performance Evaluate and refine focus plan Use mental skills to prepare for specific opponents and competitions Use mental skills for stress management Tapering Regenerate in preparation for main competition Use mental skills to aid regeneration and lower stress Transition Get active rest, maintain training gains Do recreational activities to maintain fitness and prevent staleness Evaluate program

* A focus plan is a combination of pre-competition and competition strategies.

Conclusion

A plan remains a plan. It is a guide that leads in the right direction. Just like a road map, it helps in getting from point A to point B. However, you will come across obstacles or roadblocks where you will have no choice but modify and adapt your plan to keep moving forward.

It is what planning and integrating is all about; being able to develop a solid plan and have the flexibility to adapt it when required. Softball being such a mental game, a well-designed mental training plan will, without a doubt, contribute in enhancing performance on the field.

About The Author:

Marc Dagenais, B.Sc., MHK, CSCS, is a Strength and Conditioning Specialist and Personal Trainer in addition to working as an assistant softball coach for Simon Fraser University. He also runs a website on performance enhancement, training and conditioning for softball - www.softballperformance.com. He can be reached at marc@softballperformance.com.

Marc Dagenais

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