Page 7 - Mental Skills for Coaches

Objective: Learn some relaxation behaviours. Time to Spend : 30 mins
Re-centering is used to quieten external distractions and help players to focus on their own game. Muscle tensions, racing heart , sweaty palms heart are all common reactions to a stressful situation. Centering teaches you to focus on the here and now thought relaxation and breathing skills. Centering is a skill and with practice you will be able to centre yourself more frequently. You can use centering to improve your focus and manage stress in difficult situations pre, during and post perforofrmance. Using centering confidently takes some practice.
Re-Centering Instructions
Sit somewhere you are comfortable and supposed, lie if you want to either. Place one hand on your stomach and take a deep breath in through your nose. Use the air you breathe in to push against your hand. Your chest and shoulders shouldn't move – only your stomach. Exhale slowly and deliberately through your mouth. Spend a few minutes while completely focusing on your breathing.
Begin to release the tension in your body. Continue to breathe slowly and deeply, while scanning your body for feelings of tension. Start with your toes and work your way up your body, paying attention to each group of muscles as you go. Relax any muscles that feel tense by clenching them and then releasing them.
When you begin to feel stressed, turn your attention to your body’s centre to remind yourself that you have balance and control. Once you've found it, breathe in and out deeply at least five times. Continue to concentrate on your centre and feel the sensation of being stabilized and on the ground. Take one final deep breath and when you are ready, open your eyes.
Task: Practice this technique each day, try to do so for 10 mins in a quiet room, away from distractions.
Objective: An Introduction to Self-talk. Time to Spend: 30 mins.