Quotes from “10 Secrets to Sporting Success” by Helen Clarke,Katie Page

Another interesting facet is that by behaving confidently you make others feel confident about you.
Confident athletes are positive and optimistic. As we’ve discussed, it is about being positive and realistic. Many athletes can beat themselves up for their mistakes. This then creates fear, leading to a lower level of confidence. Remember, we are not perfect. We are going to make mistakes at times, but it is about learning from these experiences and growing from them.
Having Fun with Confidence
Try having a conversation with two different approaches. When you do this, notice which makes you feel more confident and whether you have a different response from the other person.
1. Drop your head, look at the ground and cross your arms. Talk in a quiet, low and uninterested voice.
2. Stand tall, maintain eye contact, have your arms by your side or use your hands to express yourself. Talk clearly, confidently and with passion.
“If you think you can or you think you can’t – you’re right”
Henry Ford
Create four positive statements you can use to boost your confidence, e.g. “I can do this”. “I can do anything I put my mind to.” “Focus.” “I’m prepared and ready.”
Don’t fake it until you make it. Fake it until you become it.”
simple belly breathing exercise.
Below is a chart. Look at the perfectionist qualities and tick the traits that sound similar to you personally. We all have some of these traits and some people have all of them. Remember, this is an exercise to achieve a sense of balance. The confidence column gives you an alternative behaviour.
1. High or strict expectations
2. Dwell on shortcomings
3. Fretting over past mistakes
4. Self critical behaviour
5. Over analysis
6. Easily frustrated
7. Focus on future performance
1. Replace with manageable mini goals
2. Focus on strengths
3. Refocus on present
4. Positive self-talk
5. Clear, focused mind
6. Let go of mistakes
7. Focus in the present
The following are some tips to help you improve your mindset by taking greater control of your attitude, communication, confidence and preparation techniques.
1. Remember we are always learning.
2. Work together with your support team to keep a positive mindset.
3. Remove emotions and work with facts.
4. Ask questions if you don’t understand something.
5. Remember that your support team are not mind readers.
6. Provide regular feedback to yourself and to your support team.
7. Be aware we all communicate in different ways.
8. Consider a situation from other peoples’ points of view.
9. Be aware what someone says and what we hear can be very different.
10. Be grateful for everything your support team does for you.
11. Listen.
Please remember we are human. We are not robots, and as long as we are making small steps forward, we are heading in the right direction. Remember, small changes make big differences. Be patient with yourself and enjoy the journey you are on. You never know what tomorrow holds. Make sure you make the most of each day and be grateful for what you have now.
It is so important to celebrate and give yourself a pat on the back when you deserve it. Be kind to yourself and avoid beating yourself up, as this directly impacts your confidence. Without giving yourself positive feedback, you may begin to take for granted and not recognise what you have achieved. Why limit yourself ? Remember, you can always improve, yet whilst improving, take time to realise what you are achieving now. This will not only help your confidence, but you will feel more positive and enjoy life more.
So if you start behaving as a confident person, your brain forces your mind to believe you are a confident person.
For example:
1) My Overall Goal: Be selected for the Rio 2016 Paralympic Games 7-a-side football team. This is a long-term ultimate ambition which can only be achieved by fulfilling my process goals.
2) Process Goals to Make My Overall Goal Possible:To do this I would need to be playing well at international level for England at the European and World Championships, as well as having successful selection camps.
These can be broken down further still on a day-to-day basis. I must attend my gym training and technical football sessions in order to keep my body and mind focused. Before you know it, habit keeps you going.
What your subconscious needs is clear instructions.
Include your senses when visualising.
Your purpose must be positive.
What you practise is what you will get.
When you are performing at peak performance and your body is doing exactly what you want it to do almost on autopilot, your subconscious mind has taken over. Imagine that you are writing an instruction manual for your subconscious so that it knows exactly what it is that you require of it.
Some ideas could be to think about:
• what is it you want that will specifically improve your performance?
• what would it feel like to train/compete as if on autopilot?
• how would your body respond?
• which parts of your performance would flow better?
• what would other people see when they watched you?
One thing I have learnt from others is that the better the athlete you are, the more you need to address all aspects of performance in order to get the best out of yourself. Psychology is a vital part of this. It is not enough to simply train hard, eat well, sleep well, etc. The power of the mind can be the one thing that can catch you out on the day.
It is not possible to have a feeling without a thought.
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