Mental Toughness 5 – How Can It Be Developed?

“I failed over and over, that is why I succeed”

Michael Jordan, who missed 9000 shots including 26 game winning shots, and lost 300 games on the way to becoming a 6 times NBA World Champion.

In this final piece on the subject, having defined mental toughness and why it is important in cricket, we finish the series by determining what the player, the coach and the parent can do to aid the development of mental toughness in young cricketers.

What can the player do?

Let’s start by reminding ourselves of Jones et al.’s definition of mental toughness:

Definition: Mental toughness is having the natural or developed psychological edge that enables you to:

Generally cope better than your opponents with the many demands (e.g., competition, training, lifestyle) that are placed on you as a performer

Specifically, to be more consistent and better than your opponents in remaining determined, focused, confident, resilient, and in control under pressure.(Jones et al, 2002)

Key psychological characteristics associated with mentally tough elite athletes – again Jones et al (2002):

• Self-Belief: Having an unshakable belief in your ability to achieve competition goals

• Motivation: Having an insatiable desire and internalized motivation to succeed (you really got to want it)

• Ability to bounce back from performance setbacks with increased determination to succeed.

• Focus: Remain fully focused on the task at hand in the face of competition-specific distractions Able to switch focus on and off as required

• Composure/Handling Pressure:

• Able to regain psychological control following unexpected events or distractions

• Thriving on the pressure of competition (embracing pressure, stepping into the moment)

What can the Athlete Do to achieve these characteristics?

Take control of your own development.  Be the boss of you, control the controlables. If you feel you are weak in a certain area take the responsibility yourself to address the issue.  Be honest in your assessment of your abilities and actively seek out help.

Set effective goals. Set yourself SMART goals. Specific Measurable Achievable Relevant and Timed. Break down these goals so that frequent achievement of smaller goals will provide you with positive feedback.  Review your goals regularly, do not be afraid to change them in the face of changing circumstances, Do not linger unduly on unachieved goals or beat yourself up about not achieving them.

Take control of your internal dialogue. Positively intervene in your own internal dialogue to counter negative thoughts. Visualize yourself performing the way you want to perform. Program your mind for success ahead of time. Expect the best from yourself; affirm what it is you are going to do to be successful.

Practice visualization techniques to imagine successful outcomes. Sit alone in a dark, quiet room, close your eyes, and visualize positive outcomes as clearly as you can, for example, scoring a hundred or taking five wickets in your next game. Over time, your ability to vividly visualize will improve, leading to increased self-confidence.

Bounce back from set-backs. Work harder on your mental training when things aren’t going well. This is especially important specially when injuries prevent you from physical training or playing.

Develop Routine Behaviors. Develop a system. A pre-game routine that turns on the desired mental and emotional state.

• Practice – commit to giving everything you have throughout the practice session.

• During Competition – make an explicit commitment to being mentally tough, and a great competitor.

Be Poised and Composed: If you make a mistake don’t sweat it. Learn how to let go of mistakes quickly if things don’t go well.  Don’t beat yourself up.

Learn to adapt. Key part of toughness is about compensating, adjusting, and trusting

• If plan A does not work, go to plan B or C

• Use “Focal Points” to help focus attention on what needs to be done.

• Don’t allow frustration to undermine your confidence/focus

Look on failure as a stepping stone to future achievement:

Play to win do not fear making mistakes

If you focus on the process of competing well, winning will take care of itself

 What Coaches and Parents Can Do

  • Create an environment where mental toughness can grow.  You can’t ‘teach’ mental toughness as such, but that doesn’t mean that you can’t create an environment where mental toughness can be nurtured and grown.  Look at the earlier posts in this series (in particular, the ‘cricket specific mental-toughness framework’) for details of how what that environment would look and feel like.
  • Rather than seek to grow self-confidence in the player, concentrate on supporting the self-confidence that is already there.
  • Give them the opportunity to take responsibility for their own development.  Don’t smother them.
  • Make sure they spend at least one season a long way from home.
  • Don’t send them to private school.  Mental toughness is a product of environment.  Looking at the toughest England cricketers of recent times, Close, Illingworth, Boycott, Gooch, Botham, Collingwood, – pretty much the only thing they have in common is a state education.

 o0o

Bibliography

Jones, J.G., Hanton, S., Connaughton, D. (2002) ‘What is This Thing Called Mental Toughness?’Journal of Applied Sports Psychology, 14, 205-218

 Loehr, J.E. (1995) ‘The New Toughness Training For Sports’. New York Penguin

Bull, S.J., Shambrook, C.J., James, W., Brooks, J.E. (2005) ‘Towards an Understanding of Mental Toughness in Elite English Cricketers’ Journal of Applied Sports Psychology, 17:209-227

http://www.livestrong.com/article/169184-how-to-develop-mental-toughness-in-sports/#ixzz2Mqy0TUwV

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s