Оглавление
Anthony J. Klarica. The Performance Mindset
Table of Contents
List of Tables
List of Illustrations
Guide
Pages
THE PERFORMANCE MINDSET. 7 STEPS TO SUCCESS IN SPORT AND LIFE
ABOUT THE AUTHOR
ACKNOWLEDGEMENTS
PREFACE
INTRODUCTIONMADE NOT BORN
Laying a mindset foundation
Early success does not guarantee future success
The mindset to keep going
Attitude nurtures talent
You grow in the direction of your focus
Is talent overrated?
Assessing mindset variables
Research insights
Research insights
Enjoyment matters
How much practice?
Research insights
Many different paths
Patience and persistence
Early bolters and late bloomers
Research insights
Reasons for leaving
Tough transition
Research insights
McDonald's to Olympics
Maintaining discipline
Environments that help performance
Talent doesn't coach you
Summary
BUILD ON YOUR TALENT
STEP 1 HARNESS YOUR MOTIVATION
The seven summits
Action ignites motivation
Intrinsic and extrinsic drivers
Research insights
Multiple motivators
Competence, autonomy and relatedness
Engagement
Research insights
Choices and sacrifices
No one is superhuman
Goal setting
THE ART OF GOAL SETTING
OWNING GOALS
CREATIVE GOALS — ‘34 BY 34’
Benchmarking
Expectation and motivation
Rewards and positive feedback
Self‐positivity and celebration
Motivational dynamics
Research insights
Environment and culture
Task and ego
Research insights
Managing motivational challenges
Passion, meaning and purpose
Summary
BUILD YOUR MOTIVATION
STEP 2 BOOST YOUR RESILIENCE
Mat's mantra: Always keep riding
Aim to be resilient
Break it down into smaller parts
Ride the roller‐coaster with multiple resilience strategies
Research insights
Resilience grows with an open mind
A learning approach to building resilience
Keep going: injuries, disappointments and setbacks
Learning to lose
Life challenges
Explanatory style
Optimism helps resilience
Reflecting, reviewing, debriefing and feedback
Team resilience
Research insights
Navigating transition and other vulnerable times
Adaptive perfectionism and flexibility
Summary
BUILD YOUR RESILIENCE
STEP 3 SHARPEN YOUR FOCUS
Self‐talk: you are what you think
Research insights
‘The little voice’
Technical, tactical and emotional self‐talk
Positive, negative or neutral and curious self‐talk
Mantras
Internal or external focus
Narrow or broad: switching focus
Getting in the zone or flow
Self‐regulation
DISTRACTIONS
Secondary errors
Being in the present
Attention to detail
Focus on what you can control
Visual and physical cues
Body language
Use of time
Chunking and race plans
THE TAN
First section, from the start to the first corner — a gentle uphill about 800 metres
The hill
Off the top of the hill — easing gradient, flat then some down
Slight down, then flat around the back
Observatory to Government House Drive — slight downhill
Government House Drive to driveway of Sidney Myer Music Bowl
Sidney Myer Music Bowl to finish
ADOPTING AND ADAPTING A PLAN
Routines and clarity
Research insights
Summary
BUILD YOUR FOCUS
STEP 4 CHAMPION YOUR LEADERSHIP
Diamonds: leadership by example
Influence
Research insights
The what and the how of leadership
Leading self
Thoughts on leading self
Leading culture
Thoughts on leading culture
Leading others
Thoughts on leading others
Leading situations
Thoughts on leading situations
Leading structure and systems
Leadership growth
Formal and informal leadership
Research insights
Research insights
Leadership density
Leadership groups
Captain class
Leadership qualities
CONTRIBUTOR
SPORT INTEGRITY
TEAM AND OTHERS FOCUS
COMMUNICATION
DETERMINATION
COMPOSURE
POSITIVE PERFORMER
SELF‐BELIEF
Summary
BUILD YOUR LEADERSHIP
STEP 5 FOSTER YOUR CULTURE
Culture in practice
Thinking, decisions and behaviour
High‐performance environments
Individual athlete and coach influence on culture
Cultural consistency
Research insights
Psychological safety
Learn and grow
Research insights
Emotional intelligence
Research insights
Research insights
Relationships and communication
Mastery climate
Research insights
The New Zealand All Blacks
Building culture
TERMINOLOGY AND ENGAGEMENT
CLEAR VALUES AND BEHAVIOURS DESCRIBED
SUPPORT PEOPLE AND PERFORMANCE
LEADERS LIVE, MODEL AND DRIVE CULTURE
COACHING, CELEBRATING AND ACCOUNTABILITY
DISPLAY AND SHARE
INTEGRATE INTO PROCESSES
MONITORING AND EVOLVING CULTURE WITH DATA AND MEASUREMENT
VALUES CONGRUENCY
DIVERSITY
Challenges to culture
PHYSICAL ENVIRONMENT, GEOGRAPHY OR SIZE
CHANGE
COMPETITIVE–COLLABORATIVE BALANCE
INTENSITY–ENJOYMENT BALANCE
Building a good culture is hard; keeping a good culture is harder
Summary
BUILD YOUR CULTURE
STEP 6 PROTECT YOUR WELLBEING
No one is immune
Find the positive
Person first, athlete second
Thoughts on what influences wellbeing
Athlete‐centred environments
Research insights
Look beyond the behaviour
Wellbeing and mental health
Destigmatising wellbeing and mental health
Incidence of wellbeing and mental health concerns in sport. Research insights
Prevention is better than cure
Self‐appreciation, self‐permission, self‐acceptance and self‐compassion
Research insights
Gratitude and kindness
Research insights
Journaling
Sport relationship and identity
Taking action
Help‐seeking
Research insights
The journey and narrative
Recovery, rest and sleep
Cognitive behaviour therapy and thinking traps
Environment, thinking and doing
Mindfulness and ACT
Research insights
Diaphragmatic breathing
Supports and mentors
Wellbeing programs and data
Wellbeing checklist
Summary
BUILD YOUR WELLBEING
STEP 7 EXECUTE YOUR PERFORMANCE
Behind the scenes in Rome
Psychological characteristics and personality
Mental skills of high performers
Research insights
Research insights
Individual mindset plans
Lifestyle
Performance platform
Confidence and competence
Research insights
Imagery and visualisation
Mental skills programs
Mental skills for juniors
Learn competitiveness
Maximising effort: intrinsic and extrinsic strategies
Clutch and flow
Set up for sub‐two‐hour marathon speed
Create and execute a simple plan
Great performances
Embracing new situations and challenges
Meaning contributes to performance
Strengths win battles
Managing performance anxiety and nerves
Managing nerves through reframing
Research insights
Research insights
Taking control of nerves
Optimism and positivity
Research insights
Research insights
Many paths to high performance
Summary
BUILD YOUR PERFORMANCE
CONCLUSION
REFERENCES. Introduction: Made not born
Step 1: Harness your motivation
Step 2: Boost your resilience
Step 3: Sharpen your focus
Step 4: Champion your leadership
Step 5: Foster your culture
Step 6: Protect your wellbeing
Step 7: Execute your performance
INDEX
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