Mental Preparation.

Romain Ducret -Coach and Professionnal Trainer
Mental preparation and motivation

A winning morale !

“Smiling when you are losing allows you to win“ - Paul-Emile Victor

“They can do all because they think they can” -  Virgil

“Our doubts are traitors and make us lose the good we oft might win by fearing to attempt ” -   Shakespeare

“The only way not to think of it as being dangerous is to be at your peak both physically and mentally so as to position yourself in a situation of mental domination”
-  Kitzbühl Descent

Whatever we do, undertake, say or think, comes from our mind!
Whatever we say to ourselves is recorded in our conscious and subconscious!

Why the circle?

Inquiry: Out of 235 Olympic Games athletes, only decorated sportsmen (75) were able to specifically identify the psychological factors which conditioned their performance.
Morale is like muscles, it must be exercised concretely!
Have a great mind??? (pious wish)

In certain cases, the beneficial effects of mental preparation can surpass those of physical exercise.

Scientific studies have proved that imagining a movement, for instance, causes vegetative consequences of the same amplitude as those caused by real movements (cardiac frequency, pulmonary ventilation, etc.).

Out of 300 Olympic Games athletes, 99% use mental repetition procedures at least once a day and 4 times a week.

“I practiced my diving mentally all the time. Before sleeping, I practiced again. I began with a full-frontal dive, the first one I was to carry out at the Olympics, performing the exercise as if I was truly there. If the dive was bad, I tried again. I felt as if I really was on the diving board. This exercise was better than a training session.”

When we know the points on which we have to improve, we can choose the best technique to do so.
There are many methods.
It all depends on what we are looking for.

The questions you can ask yourself are:

Mental preparation doesn’t require a lot of time

Mental preparation requires will and courage

Mental assistant’s professional ethics:

• make the athlete independent
• never impose anything on the athlete
• set the game rules and uphold them

Mental preparation is not only related to performance, but also to pleasure and wellbeing (therefore, it also addresses amateur sportsmen)

You unconsciously improve all parameters when you improve a single one of them !

Motivation : the Key to Sucess !

In short, being motivated essentially means having a goal !

What is your general motivation for PDC ?
(Scale from 0 to 10)

Learn to control yourself based on your motivation throughout the season !

How many kinds of motivation are there ?

Intrinsic motivation

I perform an activity because of the pleasure I feel when I do so, and without any external constraint.

Example :

I perform my training on sealskins because I take great pleasure in doing so.

Extrinsic motivation

I do not practice the activity for the sake of the activity in itself, but rather to get something pleasant out of it, or to avoid something unpleasant afterwards.

Example :

I perform my training on sealskins because I get various satisfactions out of it.

What is your degree of intrinsic and extrinsic motivation for the PDC?

(Scale from 0 to 10)

Example :

Which motivation leads to the best performance?

Learn to control yourself during the season !

Non-motivation

Non-motivation can be defined as the relative absence of motivation, be it intrinsic or extrinsic. An athlete shows non-motivation when he is on the verge of exhaustion.

What to do in case of a decrease in or loss of motivation?

Think about the motives

Go deeper into your thoughts

Adopt a positive attitude

Don’t focus on negative points

Look for your own sources of motivation (they always exist !)

If these steps aren’t enough, seek help from a trustworthy person, one of your patrol colleagues for instance

Analyse the advice you receive

The goal which mobilizes your resources !

Setting a goal helps athletes do anything to reach realistic and motivating goals

Important:

Write your goal down !

A little time before the PDC, activate the maximum sensorial channels

« We really want to pull off the PDC in less than 12 hours ! »

That way, you increase the effects !
( V / A / K )

You can use this technique during the PDC (via internal dialogue, on your ski tips, for example!…)

To increase the effects :

Select 3 main elements with regard to your goal :

Perseverance

Pleasure -------- to eliminates stress, especially if you add a smile to the internal dialogue during the PDC!

Concentration

Same for hereunder :

In writing

A little time before the PDC (V / A / K)

During the PDC as well

Visualisation – a winning method

This simple technique increases the focus on the goal and reinforces self-confidence

In a sitting position, eyes closed, in a calm place

Imagine your success and transport yourself to the following situations :

• crossing the checkpoint
• the audience applauding
• the applause at the Verbier central street
• the applause at the starting line
• the formal ceremony
• let your imagination run wild

Visualisation – a winning method

Visualisation of difficult moments

This technique allows you to better manage the difficult moments and to « surpass » yourself during these moments

In a sitting position, eyes closed, in a calm place

Imagine yourself in difficult moments, try to live them as intensely as you can:

• a situation where you are « in the red »
• where you suffer from altitude
• where your muscles ache
• where you are cold

Visualisation of difficult moments

• It is preferable to focus on a situation and to go out later

Positive stress stimulates you, negative stress limits you !

In case of anxiety and / or superactivity

In cases of anxiety, great tension or insecurity, the breath quickens and becomes superficial.

On the other hand, a deep quiet breath gives a feeling of calm, relaxation and confidence.

Mental preparation and motivation
In case of anxiety and / or superactivity

• Comfortable position, sitting down or lying down
• Focus on your breathing (especially breathing from the stomach)
• Focus only on the exhalation and let the inspiration come by itself
• Extend the expiration phase so that it lasts more than the inspiration
• Do that until your stomach is « empty »

In case of anxiety and / or superactivity
During if necessary
(a few breaths)

Many patrolers forget an important element !

Which one ?

The PDC is a team race, not an individual one.

The team’s pace is imposed by the pace of the weakest team member, which often changes during the PDC!

Think of group dynamics

Building a team can be defined as an interaction intended to make a team more efficient and cohesive. What to do?

• Setting or clarifying collective goals for the group
• Improving interpersonal relations between team members
• An environment focusing on tasks and responsibilities

Group dynamics

• Setting or clarifying collective goals for the group
• Improving interpersonal relations between team members
• An environment focusing on tasks and responsibilities

(Why not a « motivation blazon » ?)

You can stimulate communication within the group by asking questions such as « What to do in order to improve the atmosphere within the group ? »

These questions often act as a catalyst in opening communication channels.

Make sure that roles are clear (I know exactly what I am expected to do) and accepted by all team members (I am satisfied with the responsibilities I was given within the team).

What we can learn from geese

In some regions, one can sometimes see wild geese arriving, then migrating in the early spring. This sight is amazing. There is an interdependence in the way the wild geese function.

Fact :
As every bird flaps its wings, an ascending air movement is created, which benefits the following bird. By adopting a “V” flying shape, the geese group gains 71% on its flying time, compared to what would happen if every bird flew on its own.
Lesson :
People who share a common direction and a sens of community can reach their destination quicker and easier, because their journeys allow them to benefit from others’ momentum and power.

Lesson :
If we are as sensible as wild geese, we will remain in the same group as our leaders who lead in the direction we want to follow.
Fact :
Every time a wild goose falls out out the group, it suddenly feels the weight and resistance due to trying to fly on its own. It quickly joins the group again in order to benefit from the “upward power” of the bird in front of it.

Fact :
When the leading goose is tired, it rotates and moves to the end of the group, while another goose takes the lead.
Lesson :
It pays off to get replaced in order to get hard jobs done and share the leadership. Like geese, people are interdependent.

Fact :
The squeals of geese flying at the end of the group encourage the leading geese to maintain their speed.
Lesson :
We should make sure that our shouts are truly encouraging.

Fact :
When a goose is sick, wounded or hit by a hunter, two geese leave the group in order to follow, help and protect it. They stay with it until it can fly again, or until it dies. They then catch up with their group, or join another one.
Lesson :
If we are as sensible as geese, we will stand up for each other.

Don’t forget that the PDC is a race where solidarity and team spirit are important !

• Help each other
• Encourage a suffering patroler
• Unload a suffering patroler
• Think of the « inhaling » effect
• Accept to be helped !

I WISH YOU VERY PLEASANT TRAININGS AND A GREAT PDC
INDEED, IT IS A BEAUTIFUL HUMAN ADVENTURE!