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2:44 pm
October 25, 2010
Here's another article I had saved from a few years ago, I cant credit the author as I didn't save it, but I did feel it helped me, so wondered if you guys would enjoy the read also.
Mental Toughness
Some thoughts on “Mental Toughness” and the implications
for coaches and players in sport
“When the going gets tough the tough
get going”
ABSTRACT
Mental
toughness is a quality that is highly valued in sport. It is considered
essential in those athletes who aspire to success in world-class sport.
At present there is much debate on what it is and how to develop it. In
this paper mental toughness is discussed in detail from a philosophical and
practical perspective. The conclusion is that mental toughness is related to
that degree of motivation a player possesses and is developed by good coaching,
a well designed program of preparation and appropriate competitive experiences.
PART 1. WHAT IS MENTAL TOUGHNESS
It is commonly assumed,
owing to the nature of sport, that mental toughness' is a quality that all
serious competitive players should possess. It appears to be a concept
that most people are familiar with and use about people's behavior in various
contexts. It is a complex concept, particularly with respect to why some people
appear to have it to varying degrees or not to have it. It will be of interest
to coaches and players therefore to identify the specific characteristics of
mental toughness and the different situations in which it is manifested. With
this information it may become possible to provide some guidelines on how to
develop mental toughness in players. The purpose of this paper is to examine
the concept of “mental toughness”, to consider whether or not mental toughness
can be developed in players and, if so, how might this be done.
Distinction
between mental and physical toughness
In order to avoid any
possible confusion between physical and mental toughness it will help to
distinguish between them. Initially this can be done quite easily by
examining how the word ‘ tough' is used in both
descriptions. The New Shorter Oxford Dictionary provides a variety
of descriptions for 'tough', e.g.: ” Able to resist hardship, pain
fatigue, etc., having great physical and mental endurance. Difficult to
influence or affect; persistent, stubborn, unyielding, uncompromising,
hardened. Uncompromising or severe towards opposition. Resistant to setback or
adversity.” It also refers to tough in several other senses
with reference, for example, to a tough guy as ” a hard or uncompromising
person; a person not easily thwarted, withstand or endure difficult conditions
to the end without flinching”. In another sense being tough minded
is described as “realistic, sceptical, not sentimental”. It is
apparent that the dictionary provides examples of physical and mental toughness
without distinguishing between them. Is there a distinction between physical
and mental toughness or is the basis of all toughness mental? If there
were a distinction then it would follow that a person could be tough physically
but not mentally and vice versa.
Physical
toughness
When we describe a player
as physically tough we usually refer to his ability to withstand an external or
internal physical force of sorts often in the context of dangerous and/or
physical contact sports. We might describe him as strong, hard, robust
and resilient to physical knocks. They do not have any physical effect and he
obviously doesn't experience pain. It would be quite valid to describe him as
physically tough if he doesn't feel any pain but not necessarily valid to
describe him as mentally tough. To warrant the description of mentally tough we
would expect him to experience physical pain but persevere in spite of
it. A case of mind over matter. When we describe someone as
physically tough only we simply imply that he is physically strong, hard and
resilient just as other material objects are strong, hard and resilient, e.g.
certain types of wood and metal; hence the descriptions, “built like a
rock”, “as hard as oak”, “as tough as steel”.
Physical toughness is not the same as mental toughness, nor need mentally tough
people be physically tough though they may be, as indeed they are in many
sports.
Mental
toughness
What is mental toughness?
One way of finding out is to determine whether there are features common to the
various situations in which we may describe some people as being mentally
tough. This may illuminate the demands of such a situation on people and
the mental qualities required to cope with the demands.
Common
features
The dictionary
definitions help to some extent to determine these features as they indicate
that a person must experience extreme
adverse conditions of the sort appropriate to the situation. If
a person can cope easily with the existing conditions then it is unlikely that
he or she will experience the sorts of demands that will require any particular
mental qualities of the sort that we would expect mentally tough people to
manifest. Obviously a person who does not perceive a situation as adverse
will not need to be mentally tough in that situation. Alternatively an
observer might see the same situation as extremely demanding, in that it
requires certain qualities to cope with it, and consequently assess a person
coping with it as mentally tough. People can and often do perceive
situations differently and may classify them accordingly with respect to what
they consider is required from a person to cope with the situation. Though
mental toughness is a state relative to the individual in the situation, it can
also be the subjective judgement of the observer of the mental state of the
individual in the situation. Both judgements are relative to the perceptions of
the people experiencing the situation directly or indirectly and, in the case
of the observer, the judgement could be wrong as the observer is only
perceiving the situation at third hand and not directly as a participant.
For example, I believe that others and I would experience arctic conditions of
cold, hunger etc. as extremely hard and demanding much mental toughness in the
effort to survive. An Eskimo, however, who knows how to cope with the
conditions, might do so easily and not experience the situation as demanding or
consider himself mentally tough – though the observer might do so.
Mental toughness is relative to the individual and the extent to
which he can cope with an adverse situation.
The Eskimo example
suggests another requirement of the situation for the manifestation of mental
toughness. One might ask why anyone would voluntarily choose to experience
adverse conditions. In the case of the Eskimo, who lives in environment in
which adversity can be part of the survival of daily life, he would seem to
have little choice in the matter providing that he continues to live in that
environment. In sport however athletes do have a choice yet voluntarily
experience adversity of varying degrees. Why? It is because they want to
achieve something. There must be a valued
goal, which the person wants to achieve regardless of the
hardships that may arise in doing so. Indeed in extreme examples of mental
toughness a person may consider the goal more important than himself – he may
risk life and limb to achieve it. “I'll die first before I give up”,
or “you'll win over my dead body.” It is unlikely that mental
toughness will be required in a situation where the goal is not important to
the person, as it is doubtful that the person would be prepared to suffer
adversity to achieve it.
The
common features in situations necessary for the manifestation of mental
toughness are:
· adversity
· a
valued goal
It has been suggested
that from these two features arises the need for mental toughness
behaviour. Before looking further into what this entails it will be
helpful to make a few comments about the achievement or non-achievement of the
valued goal. As stated above, mental toughness is relative to the
individual and how he can cope with an adverse situation. It doesn't follow
from this that a person who is mentally tough and has the skill, knowledge and
experience to achieve his valued goal will necessarily be successful in doing
so. He may fail. Alternatively it doesn't follow that a mentally tough
person who lacks the necessary skill, knowledge and experience cannot achieve
his goal though it is most likely he will not do so particularly in activities
in which skill, knowledge and experience are essential. In climbing for
example, a person lacking knowledge and skill would have to learn quickly by
trial and error and may not achieve his goal because the going might be too
difficult for him to cope with, not in terms of his mental attitude, but in
terms of his lack of skill, knowledge and experience.
People
can be mentally tough in ignorance of how to cope in a situation.
This notwithstanding,
most people engaged in any activity, regardless of the degree of mental
toughness which may be required, will be more likely to achieve their goals, if
they possess the skill, knowledge and experience to do so and the converse if
they do not. This is unquestionably the case in sport.
Sport
– the valued goal and the demands of the adverse situation
The attraction of sport
for many players in general and top players in particular
is that it offers numerous
opportunities to stretch them physically. The higher the level of the
sport the harder is the competition and the greater are the demands made on the
players. Undoubtedly the ultimate goal in top class sport is to win, to
gain a successful outcome in whatever contest one is engaged in whether that is
sailing in the ‘Round the World' race, climbing a particular mountain for the
first time, competing for an Olympic gold medal or a World or National
championship.
Whenever an athlete
engages in formal competition as distinct from in a friendly' informal
competition all his efforts should be directed towards trying to win. In
saying this it is recognised that to aim to win is the
logical point of any contest. In friendly competition, e.g. a social game
at the local tennis club, the win, though the logical goal, may not be as
important as having played an enjoyable game of tennis. The latter may be the
valued goal. In formal competition the win is normally the valued goal.
The adverse conditions are those obstacles which must be overcome in order to
win, e.g. the climatic conditions of oceans and mountains, the opponents in
sports, the players' own physical or mental limitations and negative
thoughts.
The degree of mental
toughness required by any player will be relative to the sport and to the
player. There is not much one can do about the sport but there is
much one can do about the player with respect to ensuring that he can cope with
the general demands of the sport. As suggested above the higher the standard of
the sport, when the going gets tough,
the greater will be the requirement for the player to be mentally tough.
The
general demands of sport
All players must acquire
a knowledge of the sport, technical and tactical skill, fitness and develop
appropriate attitudes in order to improve their performances and so become
competent players' of their sport. Mental toughness falls within
that aspect of performance known as attitude'.(1) Attitude is used here to
refer to players' behaviour with the purpose of making
clear what is entailed in mental toughness' behaviour. It is assumed that mental toughness is not only an
appropriate attitude to adopt in certain situations but is also highly
desirable. Appropriate attitudes in sport derive from several sources. As
one normally takes up a sport voluntarily as being worthwhile to play such
attitudes arise as love of the sport, care about how one plays it, pride in how
one plays and a commitment to the standards inherent in the sport. From the
notion that sport is a social construct initially played for people's enjoyment
and satisfaction derive such moral attitudes such as fairness and consideration
of others interests. Mental toughness falls into that group of attitudes
that derive from sport as competition – to engage in it is to engage in a
contest. As stated above the point of a contest is to try to win. It is assumed
therefore, that if the players seriously engage in a contest they will be committed to the task of trying to
win.
Presupposed in such a
commitment is the belief
that the goal of winning is realistic
and can be achieved. It is unlikely that any player of a sport will make a
serious commitment to try to win if he did not believe that he could do
so. Such a belief presupposes that the player is confident to sufficient extent that
he can achieve the goal. The effort of trying to win is expressed in determination behaviour that the player should persevere with until the contest is ended. To
apply oneself in this way requires concentration,
the focus of attention, on the task of winning. These four attitudes:
commitment, determination, perseverance and concentration are necessary in any
activity in which individuals want to achieve a successful outcome. They are
fundamental to mental toughness behaviour in sport
or any other activity. If players of a sport do not manifest such attitudes in
competition it would be quite valid to ask them if they understand the point of
the contest and if they do then perhaps some thought might be given as to what
their actual purpose is.
Though these four
attitudes are necessary to mental toughness they are not sufficient. Mental
toughness
behaviour requires rather more. Reference to
the Eskimo may help to make this clear. The Eskimo who knows how to cope
to achieve his goal and adopts the appropriate attitudes to do so may find that
under very extreme conditions even he has to drive himself beyond his known
limits to survive. He has to dig deep into his mental and physical reserves to
the full extent that he is capable of and hang on simply to endure the hardship
until he achieves his goal. If he cannot he will
not survive. In such a situation it is quite reasonable to assume that he may
experience an unacceptable degree of mental stress, e.g. a state of panic. If
so he may require that degree of self
control necessary to keep calm in order to make decisions about
what actions to take to achieve the goal regardless of the adversity. To
keep cool under pressure. Failure to do so
may result in poor decisions about what actions to take; so increasing the
chances of failure to achieve the goal. This is when either stoicism or strength of will, the two means of
self-control, may be required. The stoic will maintain his self control
by disregarding or acting indifferently to any suffering that he may be
experiencing. He will not complain about it or feel sorry for himself
(2). The practised stoic will adopt such an attitude as a matter of habit when
faced with adversity. The question does arise as to whether the stoic
would experience a state of panic but being human I assume that it is possible.
Alternatively, or in conjunction with the stoical attitude, a person may apply strength of will to control his emotions,
to keep calm and try to make decisions about what action(s) to take to face up
to and cope with the adversity in order to achieve his goal. Strength of will
would be more likely with those people who have not learned to adopt a stoical
attitude. It is a feature of the stoic that his disregard of the adversity
allows him to get on calmly with the job. It is a feature of the person
who requires a strong will that they will try hard to face up to, and get on
with, the task at hand. In addition, relative to the difficulties presented by
an extremely adverse situation, both stoic and non-stoic may also need certain
other qualities to achieve their goal. It is unlikely that the going will be
smooth; there may be setbacks and failures as is the case in sport when
confronted with an opponent who is both an obstacle and a creator of obstacles
in the contest.
Consequently the
qualities of tenacity
and resilience may be
necessary in negotiating obstacles and recovering from any setbacks. Because of
the nature of a contest in sport a player may need to be adventurous, to take a risk in trying
to seize those opportunities that may arise which further the possibility of
winning.
These three qualities and
others, e.g. being obstinate and unyielding,
derive from the attitudes of determination and perseverance in that they are
ways of describing players' determination and perseverance behaviour.
In sport the non-stoic
may also need courage if
he perceives the situation as fear making in some way, e.g. if he is scared of
being hurt, to overcome the fear and to maintain his efforts to win. If
the non-stoic is not scared then obviously courage will not be required. The
mention of fear suggests that the need for mental toughness may also be
required in situations involving mental hardship. For example, a player in
competition can experience self doubt, a loss of confidence, fear of losing and
suffer mentally at the thought of the possible consequences of losing, e.g. a
loss of status at failing to meet others' expectations that he ought to
win. Such players may also require courage and strength of will to
overcome their doubts and to fight through.
It
would appear therefore that self-control is a necessary condition of mental
toughness and this is obtained by stoicism or strength of will. Where a person
must apply strength of will, courage may or may not be a necessary feature of
mental toughness depending on whether or not a person perceives the situation
as fear making.
This discussion has
illuminated several necessary mental attitudes and related attitudes, which are
inherent in mental toughness behaviour. These are:
· commitment:
– self belief and confidence
· determination:
– tenacity, resilience, adventurousness
· perseverance:
– obstinate, unyielding
· self
control: – stoicism or strength of will
PART 2. WHAT ARE THE IMPLICATIONS OF THIS ANALYSIS FOR PLAYERS
AND COACHES?
The main questions here
are:
(a) Why does a player
need mental toughness?
(b) Can mental toughness
be developed in players?
(c) How can it be
developed?
(d) How do we know if a
player has the potential for mental toughness?
Why
does a player need to develop mental toughness?
It is a necessary feature
of competitive sport that players must compete. Competitive sport at the
highest levels provides a context in which players are often confronted with
degrees of adversity that demands from them not only high level skill and
fitness but also the mental attitudes which are inherent in mental toughness.
To increase the possibility of winning when confronted with such adversity players
would benefit from being mentally tough.
Can
mental toughness be developed?
There is evidence to
indicate that those features I have suggested make up mental toughness can be
developed. For example in certain sections of the armed forces, the SAS
and the Royal Marines, they would claim that they have demonstrated that they
do train men to become mentally tough; just as there are coaches who would
claim that they have helped players to become mentally tough. It will be
apparent to any experienced national level coach that the need for particular
mental attitudes arise because of the demands of sport as competition and so
coaches try to develop them in players who may already possess them to varying
degrees. It would seem on reflection that the difference between the
mentallytough players and the others is simply one of degree – the ability to
cope successfully with that degree of adversity which [PC1] the
players may have to endure
Though it is part of the
training of coaches to learn how to develop the performance of players, i.e.
skill, fitness and appropriate attitudes in general (which include all the
mental qualities that make up mental toughness), it is not normally part of the
training of coaches to learn how to develop mental toughness. Perhaps it
is not necessary to do so. It could be that players will develop
the qualities necessary for mental toughness simply by learning to play and to
operate at a high level in their sports and those that have the potential will
become mentally tough. Alternatively it may be that all players have the
potential and it is possible to develop their mental qualities to that extra
degree that will raise them to the ranks of the mentally tough. At
present, although some coaches may use methods that succeed in helping players
to develop mental toughness there do not appear to be any publicly established
coaching methods for doing so. One would rule out on moral and practical
grounds the ‘make them or break them' school of coaching which as it implies
may or may not work.
How
do we develop mental toughness?
As stated above most
committed and successful players would claim that they already satisfy most of
the criteria for mental toughness. They have a valued goal, a belief that they
can attain it and consider it important enough to commit them to striving to
achieve it. This is quite normal in any sport. As having a valued
goal is of fundamental importance in the development of mental toughness it is
worth considering the different sorts of goal that athletes might want to
achieve. Goals are usually divided into intrinsic and extrinsic
goals. Extrinsic goals are those goals (ends) to which the activity is a means,
e.g. status, prestige, money. Intrinsic goals are those that are inherent
within the activities.
They include:
(a) personal performance
goals i.e. the content that the player must learn to become a competent player
of the sport e.g. fitness, technical and tactical skill, appropriate attitudes
including, determination, adventurousness and fairness and the standards of
excellence he should attain in each of these areas.
(b) competition goals: to
win contests of various sorts, to get on the team.
One might ask why a
player should take on challenges that necessitate a degree of mental toughness
in order to achieve these goals. The reasons provided usually fall within the
areas intrinsic and extrinsic motivation. Intrinsic motivation is solely to do
with oneself and is directly related to the intrinsic goals of the activity as
an end in itself. In this context motivating factors may include: enjoyment,
satisfaction, interest, the challenge, pride in performance, to test self,
develop self, to be the best one can, to achieve mastery of the activity, to be
the best in the world.
Extrinsic
motivation includes those external factors that influence players to strive to
achieve his intrinsic or extrinsic goals. Such factors may include the typical ˜carrot and the stick' rewards and
punishments type of motivation and other factors, e.g. not wanting to let
others down, to please others, to prove a point to others.
Players can be motivated
to pursue intrinsic goals for both intrinsic and extrinsic reasons; whereas in
the case of extrinsic goals, to which the activity is simply a means and may
have no logical connection with the extrinsic goal, they are motivated by
extrinsic reasons only. Often the extrinsic goal serves as the extrinsic
motivation. There is nothing new in this observation but it is useful to make
it as it raises a pertinent question about mental toughness. To what
extent will a player pursue a particular goal, i.e. intrinsic or extrinsic,
when faced with extreme adversity? Is it the intrinsic or extrinsic
motivation or both that drives him on?
For example, within the
activity of family life, a parent might risk his life to try to save the life
of his drowning child in the face of extreme adversity, e.g. a river in flood.
Saving the child's life would be the intrinsic goal attempted from the
intrinsic motivation of love of the child and the extrinsic motivation of moral
duty. There would be one type of goal and two types of motivation. In
similar circumstances, an adult may try to save the life of a non-related
child, the extrinsic goal, from the extrinsic motivation of moral duty to
others. It would seem that, regardless of the type of goal and the
type of motivation, the goal has to be highly valued and of sufficient
importance that a person will undergo adversity of varying degrees which will
require a degree of mental toughness to attain it. At some stage
therefore it will be necessary to identify the sorts of intrinsic and extrinsic
goals that any player wants to achieve and the type of motivation for doing
so. We know from experience that in general young players when they first
begin to participate in a sport, do so to achieve the intrinsic goals mainly
for intrinsic reasons: interest, enjoyment, satisfactions, to learn the
sport, to develop skill and fitness and become a competent performer, to
experience the challenges, to do well in competition.(3) It is also recognised
that, in the case of some young successful players, the goals and the
motivation may become extrinsic as they achieve prestige and a status amongst
their peer group and begin to play for status or to please parents and others
who may place the pressure of expectations on them.
The inter-change between
intrinsic and extrinsic goals, and intrinsic and extrinsic motivation is a
common occurrence in sport and one which good coaches are aware of as they try
to keep their players focused on the intrinsic goals while promoting the
appropriate sort of intrinsic or extrinsic motivation to do. The
intrinsic goals are logically prior to any extrinsic goals that the player
might have. Unless he attains the intrinsic goals within a sport, it is
logically impossible that he will achieve the standards necessary to be
successful in the sport and to achieve the usual extrinsic goals of status,
prestige and wealth that success might bring.
The general assumption
made by sports psychologists and coaches is that unless players are
intrinsically motivated to play for intrinsic goals then they will not give of
their best. This does not necessarily follow. For example, there is no reason
why a player, who plays tennis mainly for the extrinsic goal of earning great
wealth for the extrinsic motivation that he wants to provide for his family and
have a wealthy life style in the future, should not give the same quantity and
quality of performance and effort as a player who is intrinsically motivated to
play for intrinsic goals only. In fact it is possible he might be more
motivated. The same would apply
to anyone in professional work. One might not even like the job but gives
of one's best because one believes that it is morally right to do so as that is
what the employer is paying for. Alternatively one works to achieve the
intrinsic goals because if one does not and lowers the standard of work then
one loses the means to achieving the extrinsic goals, i.e. one might get the
sack. In these circumstances one has always the choice of leaving the job but
as long as one remains in it one gives one's best for positive or negative
reasons.
The idea of ‘development'
does suggest that mental toughness is a state that is developed over time even
though genetically it may be the case that some people may have a greater
capacity for mental toughness than others as is generally believed by players
and coaches. (4) It may also be the case that there are many people who have no
capacity for mental toughness, though we can never know for we cannot judge how
a person will react in a situation when the chips are really down and a valued
goal is at stake. There may be situations in life when people who have never
showed any signs of mental toughness may do in situations of extreme mental
hardship, e.g. the political hostages, parents whose child may be dying of
cancer, a mother who has to spend a lifetime caring for a child with a disability,
an innocent person wrongly imprisoned for a crime.
In the case of
sport there are many people who will never require the need for mental
toughness in their sport, perhaps because of the nature of the sport or because
for them, no matter how talented, success as a goal in sport is not important
enough to suffer for. Such people are not likely to get themselves in adverse
situations or, if they do, they will opt out quite quickly and therefore will
not require to be mentally tough. This being the case, if we want to try to
develop mental toughness, we should focus on the serious competitive player for
whom success is presumed to be important.
Most of the work that
goes on in preparation and competition while the player is learning his
particular sport will be common to all players. If the intention is to
develop the mentally tough player then realistic and attainable intrinsic
performance and competition goals, relative both to the sport and the players
ability, must be carefully selected in order to present the player with
constant challenges in adverse situations which progressively increase in
complexity and difficulty. If players are to learn to cope with adversity then
they must experience adversity. They learn by doing. They become mentally tough
by doing mentally tough acts. (5)
There is a further
consideration. If it is a necessary condition that there has to be a
valued goal it will be essential to determine the genuine goal seeker from the
non-genuine goal seeker in a sport. To what extent will a player commit himself
to achieving a realistic and valued goal particularly if in doing so he must
experience a high degree of adversity? The answer to this question will
provide an answer to a question posed previously, “How do we know if a
player has the potential for mental toughness?”
It has been suggested
that recreational players may not have sufficient interest in a sport to pursue
demanding goals. The same might apply, though further on in the journey,
to the serious competitive player. At some point he also may draw the
line beyond which he will not stretch himself any further. Just where that line
is time will tell. For example a player claims to want to achieve
X. X being a goal that is estimated to be realistic but one that presents
a difficult challenge for the player. It will be recognised that the attempt to
achieve X will place extra demands on the player and entail a certain degree of
hardship. It will require the player to achieve many other preliminary goals on
the journey to achieve X. The player must then do that amount and intensity of
work both in preparation and competition to achieve the preliminary goals which
he and/or his coach perceive as meaningful and as necessary to achieve X.
In doing so he should experience varying degrees of hardship, relative to the
sport, in the work required in the preparation and competition to attempt to
achieve X. This work is the test of the player's commitment to the goal.
At some point it must be sufficiently demanding that the player has to decide
whether he really wants X, whether X is that important. This is a moment of truth – the test of whether
the player wants to or can meet the challenges inherent in the work required to
achieve X. If the player shows the qualities required to do the work and
achieve his performance and/or competition goals, if he passes this test, he
will have provided evidence that he has got what it takes to cope with the
demands of the work necessary to achieve the performance or competition goals
at that level. Subsequently it would be quite realistic for him to believe that
he could cope with similar demands in similar situations. He has proved to
himself that he has got what it takes. He has developed his mental toughness to
some extent. Now he must progress to more demanding work. This he
can do with the confidence that he is capable of coping with adverse situations
up to and including that stage in his journey. It makes sense
however that the next challenge, in demanding more from him and putting him to
a greater test, will be attainable only with greater effort. His success
at the previous level will have provided him with the knowledge that he can
cope with adverse situations which will give him the confidence necessary to tackle
more difficult situations. “In
times of difficulty we must not lose sight of our achievements, must see the
bright future and must pluck up our courage” (6).
The development of mental
toughness in the player is a process of continuous progress in which he is
confronted by moments of truth,
which serve as tests of his progress at various points in his development.
Increasingly difficult challenges, regular testing and assessment of progress
are essential in the development of mental toughness; and all tests to be
meaningful must be relevent to a specific goal.
With so much emphasis on
and provision for junior sport nowadays it is inevitable that this is where one
might expect the development of mental toughness to begin. The development of
growing children, however, is a complex enough matter as it is without
considering how to develop their potential for mental toughness.
Fortunately it is not necessary to try to develop it as it will develop
naturally to some extent through the normal experiences children will have
during the learning process providing, of course, that the potential for
developing mental toughness and any other appropriate attitudes is not hindered
by negative coaching (which is another discussion). As most players will
travel a similar journey in their progress from learning a sport to top class
performance then I would suggest that some basic guidelines, which will apply
to all players in general and potentially mentally tough ones in particular,
should ensure that this does not occur and would be the most appropriate means
of proposing some ways of developing mental toughness for those coaches and
players who want to make a conscious effort to do so.
PART 3. GUIDELINES
The following guidelines
are presented under various headings for the coach and player to discuss,
consider and agree together, if is first agreed that developing mental
toughness is an aim of the coaching programme.
Goals
· Find
out which goals the player wants to achieve (7). If long-term intrinsic and/or
extrinsic goals then tell the player what this presupposes in achieving the
necessary short-term intrinsic goals.
· Analyse
the sport and try to identify the actual situations that may be considered
adverse in general regardless of different player's individual perceptions,
e.g. the discipline of regular hard training and practice.
· Find
out which situations in a particular sport are perceived by the player as
adverse and likely to cause an almost unacceptable degree of physical or mental
hardship, e.g. doing work he dislikes intensely and causes him to suffer in
some way.
· Provide
increasingly challenging goals relative to the player's capabilities.
Motivation
· Find
out why the player wants to achieve his intrinsic or extrinsic goals (8).
Is his motivation intrinsic or extrinsic?
· If
the motivation is extrinsic then also emphasise the importance and benefits of
the intrinsic motivation.
· Focus
on the intrinsic reasons as much as possible whatever the type of motivation.
Procedure
· Set
realistic and meaningful intrinsic goals.
· Direct
and keep the focus on the intrinsic goals.
· Test
regularly with challenges to assess progress and the desire to achieve.
· Monitor
regularly and reset goals as necessary.
The
coach and the athlete
Provide a learning
programme in which the player develops interest in the sport, skill, fitness
and appropriate attitudes, and gains the necessary experience in preparation
and competition.
· Tell
the player what is expected of him at all times.
· Encourage
and praise the effort regardless of the outcome (unless of course there is
inadequate effort).
· Analyse
and provide constructive positive criticism of the outcome (9). Give praise and
encouragement where due. Discuss his work and progress with the
player.
· Keep
the player fully informed about his progress.
· Nurture
the player's self image, esteem, confidence and belief by providing challenging
and achievable targets in preparation and competition and praising the effort
and outcome.
· Nurture
the will to win by emphasising the importance of each target in achieving his
goals. Make use of intrinsic and extrinsic motivation as appropriate
(10), while recognising that the thrust should be towards the intrinsic
motivation.
· Develop
self-control by training the player to focus on the task and reflect on the
situation when under pressure in order to make intelligent decisions about
future actions – intelligent thought not emotion solves problems.
· Develop
strength of will by encouraging the player to be positive and get stuck into the task regardless of any
difficulty and hardship.
· Promote
a stoical attitude by encouraging the player to focus on the job,
disregard his feelings and to keep calm under pressure.
· Encourage
players who give maximum effort but fail to achieve a particular outcome.
Either reset the target or help the players to do the work required to achieve
the target.
· Promote
the autonomy of the player by providing him with the skill, knowledge and
confidence to make and to be responsible for his decisions and their outcomes.
The
Programme
The programme includes
both the preparation and the competition.
(a) Preparation:
· plan
thoroughly to maximise the development of the player's skill, fitness and
knowledge.
· provide
work that is meaningful and progressively harder over time.
· simulate
competition, i.e. develop the player's mental and physical toughness in
progressively more demanding situations designed to be as identical to the
actual competition as possible.
(b) Competition
· provide
carefully selected and graded competition to enable the players to gain
experience, knowledge and skill; achieve some success; to build up
self-confidence and self esteem.
· encourage
the player to try his best at all times as only then will he gain an accurate
assessment of his performance in competition and learn how he is progressing.
· what
he can do without any expectations; to try to improve on his previous
performance; to try to get closer to or defeat a particular opponent, to win a
contest.
CONCLUSION
It is apparent from the
foregoing discussion that the steps taken to develop mental toughness differ
little, if at all, from those taken by good positive, caring coaches when
coaching any player. Ultimately, mental toughness is a quality required
and expressed by those players to whom the goal is all important and who want
to achieve it to the extent that they will make an extra effort, i.e. ˜dig
deeper˜ and if necessary endure extreme adversity to do so. The coach can
play a significant role stimulating and encouraging the desire to achieve
intrinsic goals in a sport, by praising the player when he does achieve, and by
providing the appropriate skill, knowledge and experiences that enable the
player to develop the mental toughness to do so.
The
paradox of mental toughness
As the player become more
skilled, knowledgeable and mentally tougher it would seem that he reduces the
need to be mentally tough. Will the mentally tough player perceive a familiar
situation as adverse? It is unlikely, as he will be equipped to cope with
it and consequently he will see it as normal and not demanding any special
effort or act of will in the situation. In this respect it may seem as if
there is a paradox. In many sports the demands of the situations can
remain quite constant within the parameters of the rules. Once a player
has developed the necessary mental toughness to cope with the adverse
situations in such sports he sees them as normal. As players in these sports
develop mental toughness they require it less. The player has learned how to
cope with the situation and doesn't need to be mentally tough. When the tough get going the going gets easier.
However, I have argued
that the development of mental toughness is a progressive process in which the
player is confronted with increasingly demanding situations as yet beyond his
experience. In which case he must keep putting himself to the test of his
ability to cope yet again. He must experience more moments of truth. The advantage of having completed
previous tests successfully should provide him with the belief and the
confidence that he can cope with difficult situations. He is more able to dig
deeper when the going gets tough even though he has not tested himself in the
new situation. If he succeeds it should follow that he gains more confidence
and belief in his ability to cope, that he is becoming mentally tougher. The
further the player progresses successfully in his journey to achieve his goals
in spite of the adversity the more will he develop his mental toughness and
such other contributory qualities as self belief, confidence and esteem. It is
this progression that rules out the possible paradox. Perhaps that is why
in some sports players seek even greater challenges that place greater demands
on their mental toughness to cope with them. Extreme outdoor sports players are
typical in this respect as they seek more difficult and challenging goals. Then
it really is a case of “When the
going gets tough the tough get going.
9:25 pm
February 15, 2011
12:26 pm
February 15, 2011
I don't know if you can really train self discipline as it's such a personal skill to have but it makes such a massive difference in any sport.
I was lucky playing football and rugby to have people around me noticing when I was slightly losing it and they'd have a quiet word to get “my head back in the game”.
It's harder halfway through a game in badminton but I found helping others made me look at my own attitude and it made it easier to practise what you preach.
11:24 pm
VIP Coaching Program Members
August 12, 2010
Great article! Just thought I would add one of my own experiences in the whole sports psychology area:
I play for my university. I play singles. My form varies from week to week, sometimes good, and sometimes a little bit off! So, pretty much every week, or every other week, we take a drive as a badminton team to various other universities (or possibly a home game). We play our matches (2 singles players and 2 doubles players – best of 8 – very odd i know!).
So I got into a bit of a losing habit. Against the toughest team in our league, I lost both matches in two very very tough games. I was very dissappointed. The next week, against a weeker team, I lost both my matches, in two very tough games (I probably didn't play as well as I should have). All of a sudden, my mentality changed from playing good singles, into worrying about losing. The enxt match I played, again, I lost both matches in very close three sets. I was disgusted with myself. Not for playing bad badminton – everyone plays rubbish every now and then. I was disgusted with the mentality I had on court, with the fear I had of my opponents that STOPPED me playing my best. I was choosing to be nervous, choosing to pressurise myself. I felt I had let my team down, and I didn't deserve to play with such a negative attitude on court.
The next week, I declared myself unavailable to play. I didn't want to play with this useless negative mindset, and so a reserve was brought in to play instead. He is from the team below – a very good player – and deserved a shot in a tougher match. The team came back that week, having won, telling me that this guy played really really well, but just lost out in his games. I realised I wanted to play. I enjoyed being with the team, playing the matches, and was determiend not to let my mind go negative anymore. I said I wanted to play again. My captain gave me an ultimatum: If i beat the reserve, I play, otherwise he does. What a fantastic answer from my captain! He made me really want it, really work hard to play my best. It was pretty much even between me and the other guy, and so my captain said that he was going to give the other guy another shot. Again he played well, again losing his matches. I wanted to play even more. I trained hard, removed many many inconsistencies from my game, which gave me mental peace of mind, knowing I wasn't afraid of my own weaknesses anymore, that I had significantly reduced many of them.
Then finally, I got to play again. It was against the toughest team we had played all season (a cup match, not a league match). I won both my matches in 2 sets, keeping mentally in control against what I considered superior players the whole time. When I came off, I was surprised to hear that the better of my two opponents had thrown his racket in disgust after losing the first game to me, but I had been so focussed, i did not even see it: I went to my water bottle and towel, and prepared for the next set against a tough opponent. I came through, in the end, easily.
This changed everything for me. I did not play my best. I did get worried on the court. But I did not let it affect me. I continued to play good badminton, not my best, but enough to beat my opponent. I could feel them trying to up their games to beat me, and I simply upped the speed of my movement in response.
I now play considerably better than before, regularly challenging and beating players in the team above me (its about 50:50 between us). This was all thanks to a different mental approach to the game!
What a crazy game badminton is!
Thanks for reading
Matt
10:31 pm
February 15, 2011
2:48 pm
February 15, 2011
The Victor by: C. W. Longenecker
If you think you are beaten, you are.
If you think you dare not, you don’t.
If you like to win but think you can’t,
It’s almost a cinch you won’t.
If you think you’ll lose, you’re lost.
For out in the world we find
Success begins with a fellow’s will.
It’s all in the state of mind.If you think you are out classed, you are.
You’ve got to think high to rise.
You’ve got to be sure of your-self before
You can ever win the prize.
Life’s battles don’t always go
To the stronger or faster man.
But sooner or later, the man who wins
Is the man who thinks he can
Reading this before I do anything competitive seems to help my focus.
8:16 pm
February 15, 2011
6:28 pm
VIP Coaching Program Members
December 4, 2010
I played a mixed doubles game last week where the players called good shots out, but I wasn't a 100% sure, then as I served they asked the score.
Lost the first leg 21- 23 & went off for a quick drink & to talk to my partner about tactics, I asked my team mates who were sitting watching, on my way back on court if & how much the shuttle was going out. They said there was at least 3 wrong calls.
Q. Can people who sit & watch comment on wrong calls?
I started the next game as aggressive as I could which went against me, as they used the power to rebound the shot across court. We lost 8 -21.
When we come off court my new partner an experienced lady took me a side & talked me through how I was so tense in arms & not focused that my game fell apart. And to be honest struggled this season with mixed due to playing with inexperienced players & losing confidence in myself, plus feeling I needed to win all 3 games.
My partner got me to tense all my muscles & then relax the muscles x 20 whilst controlling my breathing, to stop thinking about the last shot & to smile.
The next opponents were better players, This time I took all the pace of my shots & killed the shuttle when the right opportunity arose. I attacked the serves, which got them arguing amongst themselves as their service game fell apart we won 21-16 21-7. This can be contributed to attending Paul's weekend training courses.
The final pair we played was meant to be there No 1 pairing, But with renewed confidence, setting my partner up to rule the net. I think whilst waiting to play us they watched how we took there team mates serve apart, played on their minds as we killed so many shots that we ended up winning 21-12 21-6.
So I definitely believe frame of mind / psychological thought process is a big part of the game.
7:04 pm
February 15, 2011
This is a good lesson for everyone.
Your state of mind effects everything. We hear all the time about players losing confidence and therefore struggling. In reality, they “fight” rather than flow. This causes tremendous tension. As you can imagine, it’s hard to move or play well with such tension in your system.
The other lesson in this post is about imposing your will on your opponents. By this I mean changing the pace of the game to suit you rather than them. Every player has a natural pace – a pace they can play at a high level for extended periods of time. Some call it finding your rhythm. The name’s not important but the lesson is. When you play within your rhythm you’re more likely to execute your shots better and move better. Consequently, you’re more likely to win more points.
Whenever I train players over a long term, I like to introduce them to an alien style and rhythm. Why? The reason is simple. What happens if you play a player who can play your style of game better than you? Simple. You lose. What if you could also play a different style that causes problems for your main style? Interesting concept. The answer is, you cause problems for your opponent. But, you have to be proficient in this secondary style to do it.
Now some will say that’s not right and that you should always train to your strengths. Agreed, except that if you do meet the player who plays your style better, then you have nothing left, no alternative rehearsed game plan to fall back on. And, you can’t just make one up on the day and hope you’re going to be good at it. You have to train for it.
Back to the last post. The good thing here is that Dobbie and partner went back on court and got it together. That deserves a huge well done because many players would have folded for the night and crashed out of the match, losing all of their games.
And, not only did they get their game together quickly, they used what they had learnt to give out some unexpected punishment to the opposition. Fantastic. Glad you used something you learnt of my residential coaching course.
As a quick side note here, I do not try to plug my courses on a frequent basis, nor have I ever tried to attain players for coaching throughout my career. I’ve always stayed in the background and let the players do the talking on court, because that’s where it matters. I just sit and smile when a player recognises they have learnt something from me and integrated it into their game with success. Bottom line, they are the ones who have to learn it and be bold enough to use it in a match. Enough said.
Paul
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