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Roller Derby Psych Workshop #3 Creating Confidence

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Naomi Weitz

on 29 June 2014

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Transcript of Roller Derby Psych Workshop #3 Creating Confidence

Creating Confidence!
Roller Derby Sports Psychology Workshop
What is confidence?
Create Confidence!
I am a force to be reckoned with
I Can
Confidence is the belief that you can get the job done, whatever it may be.
SWOT Analysis
Focus on your strengths
Eliminate your weaknesses
Take advantage of opportunities
Activity: SWOT Analysis
Locus of Control
Activity: Locus of Control Scale
How to shift to a more internal locus of control
Locus of Control
"My destiny is controlled by external forces."
Powerful Others
"My destiny is guided by my own personal decisions and efforts."
Set goals
Develop your decision making and problem solving skills
Pay attention to your self-talk
Personal decisions
Hard Work
Making no choice is actually a choice in itself- to allow other people or events decide for you.
By working towards these you are controlling what happens in your life.
You will find you can get through tough situations.
If you catch yourself saying, "I have no choice" or "There's nothing I can do" remind yourself that you do have some control.
The number one factor that distinguishes highly successful from less successful athletes is
Top athletes have a strong belief in themselves and their abilities.
The Self-Fulfilling Prophecy
A scientifically proven phenomenon
Expecting something to happen actually causes it to happen.
Vicious Cycle
Expect to fail
Lowers self-image
Increases expectation of failure
Roger Bannister
A great example of overcoming a negative self-fulfilling prophecy:
Roger broke the 4-minute mile in 1954
Before this time runners agreed that it was impossible to run a mile in less than 4 minutes.
Bannister believed he could do it...
and he did.
The really interesting thing is the next year more than a dozen runners broke the 4-minute mile.
What happened? .
The runners finally believed that it could be done.
Just right
Lack of Confidence
Optimal Self-Confidence
When one's confidence is greater than their
You cannot be overconfident if your skills are based on
skill and ability.
Having the physical skills to be
but not being able to perform these skills under pressure.
Some self-doubt is good because it helps maintain motivation and prevents
Self-doubts that undermine performance by creating
, breaking concentration, and causing indecisiveness.
Being so convinced you can achieve your goals that you will
hard to do so.
It is essential to reaching your
How does confidence make you a better skater?
Confidence affects game strategies
Confidence increases effort
Confidence affects psychological momentum
Confidence affects performance
Confidence helps you focus
Confidence gives you positive emotions
Where does confidence come from?
Feeling comfortable in the environment
Seeing things going your way
Seeing other skaters doing well
Trusting your coaches' abilities and decisions
Getting support from teammates, coaches, family, friends
Feeling good about one's body
Physical and mental preparation
Demonstating your ability
Developing and improving skills
Self-Confidence Test
How confident are you with respect to...
1. your ability to execute derby skills?
2. your ability to make critical decisions during a bout?
3. your ability to perform under pressure?
4. your ability to focus?
5. your ability to execute successful strategy?
6. your ability to put forth the effort needed to succeed?
7. your ability to control your emotions during a bout?
8. your physical conditioning or training?
9. your ability to relate sucessfully to your coaches?
10. your ability to come back when behind?
Being part of a TEAM builds confidence
Sometimes confidence suffers when one doesn't feel they are a vital part of the team.
Team-building activities increase confidence because
Activity: Hula Hoop Relay
they require everyone to be involved to be sucessful.
Returning After an Injury
Scoring the Locus of Control Scale
Do not score items 1, 8, 14, 24, 27
Give yourself 1 point for each of the following (23 possible):


Building Self-Confidence
The number one source of self-confidence is
past accomplishments.
If you succeeded at something in the past you will think you can do it again.
If you failed at something in the past, you won't believe you can do it.
Coaches can set up practices so that skaters can experience successes.
Skaters can set small goals for themselves that they are able to accomplish.
For example, "I can skate 7 laps in two minutes. Next time I'm going to go for 7 and 1/4 laps."
For example, running drills for a variety of skills levels during practice.
Building Self-Confidence
Acting Confident
The more confident a skater acts, the more likely she is to feel confident.
This is especially important when a skater begins to lose confidence
and their opponent sees this and begins to gain confidence.
are all interrelated
Activity: Performer Skills
Building Self-Confidence
Think Confidently
Skaters need to throw away negative thoughts
I'm so stupid
I don't deserve to be on this team
I'll never make it
and replace them with positive thoughts
I can beat her
Just keep calm and focused
I'll keep getting better if I just work at it
Postive thoughts or self-talk should be instructional and motivational,
rather than judgemental.
Activity: Self-Talk
Building Self-Confidence
Using Imagery
See yourself doing things you want to be able to do.
Imagery is a simulated experience that occurs entirely in your mind.
It involves
imagining yourself performing a skill.
Our brain sends impulses to our muscles in the same way actually performing a skill would.
How does it work?
Nerve cells that fire together, wire together.
See yourself from your own perspective
Use your auditory sense
Use your visual sense
Use your tactile sense
Use your olfactory sense
Always visualize yourself doing things correctly and successfully.
See yourself as if you are watching a movie.
Using Imagery
Building Self-Confidence
Imagined experiences and actual experiences are equally real for the brain.
Image in real time
How do you image?
You can enter a variety of real situations, including bouts with the feeling that you have been there before.
Rehearsing with positive mental images will give you confidence.
Activity: Using Imagery
Building Self-Confidence
Using Goal Mapping
The focused and persistent pursuit of goals is the basic regulator of human behavior.
Focus more on performance goals (goals you can achieve independent of your opponent) such as:
Focus less on outcome goals (the end result) such as:
When a team focuses more on performance and process goals than outcome goals before a game they actually end up having more wins.
Performance and process goals give you a better sense of control and this will build confidence.
No trips to the box
Be the fastest skater on the team
Score 40 points in one jam
Or process goals (the actions you need to make perform well) such as:
Keep my eye on the opposing jammer
Exhale when making a hit
Keep my knees bent
No track cuts
What's really awesome:
Skate 25 laps n 5 minutes
Building Self-Confidence
No mental training program can ever take the place of physical skill and conditioning.
Physical training should be integrated with mental training.
Physical conditioning and training
Social Environment
Confidence based on the control of perceptions, emotions and behaviors is true confidence.
Have a plan of attack.
What you want to accomplish and how you will do it.
Confidence that depends on coaches, teammates and others is an inconsistent type of self-confidence.
3 More Ways
Activity: Goal Mapping
Bonnie D. Stroir
What is Sports Psychology?
Using psychological principles to improve an athlete's performance.
Deals with:
Potential Obstacles
and Focus
Core Mental Skills
Goal Setting
Energy Management
Negative Thought Stopping
Where does Lack of Confidence come from?
Fear of what people think of you
Fear of Failure
Fear of success
What else destroys our confidence?
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23
Recognize that you always have a choice.
"Jealousy is inspiration that just doesn't know how to be yet."
Imagine a brand new skater is watching a veteran skater do crossovers.
Reaction A: They tell a friend what a show off they are.
Reaction B: They comment on how good the veteran is at that skill and asks them for help.
Skip the jealous reaction and go for the Inspired Action.
Praise and ask for help.
Jealousy knocks both parties down,
Inspiration lifts both up.
The words an athlete uses are often the seeds of future realities, capable of
Negative words create anxiety and self doubt, which hinder performance.
Watch out for subtle negative affirmations:
"I will not cut the track"
All your brain will hear is "cut the track", "cut track"
Instead say

"I will stay in bounds"
Your body will do what you tell it to.
Strong, positive, concise phrase that states one's goals and directions.
Try saying the following phrases:
"I am a strong, vibrant, talented athlete, capable of performing at high levels of excellence"
"I am a weak, worthless, wilted slob who is wasting away in derby"
Athletes who say "I CAN" and act as if this were so perform at higher levels of excellence more consistently.
Activity: Push Ups
When you say "I CAN" you stimulate the central nervous system with excitement, confidence, and courage.
Affirmations should be short, simple, and positive.
They should state what you want, not what you don't want.
Use the present tense, act as if the future is NOW.
"I skate 15 laps in 2 minutes"
Say it out loud every day.
Act as if it were true.
"I skate so fast, I'm untouchable"
"My ass is my weapon"
"I hit harder and harder, every day in every way"
Activity: Write your own affirmation
Affirmations are self-direction, not self-deception!
Challenging Self-Doubts
1. Uncover faulty beliefs
2. Challenge faulty beliefs
3. Replace with a new belief
What is the evidence?
Is there another way of looking at things?
What would I tell my best friend if they said the same thing?
"I often worry that I ________________"
What's the worst thing that could possibly happen?
Activity: Challenge Self-Doubts
Thank You!
Being injured in derby can cause a skater to feel
Depression Anxiety Anger Hopelessness
Guilt Lack of Confidence
Get back to practice!
Use a peer mentor
There are things you can do to get successfully back to derby:
Separate pain from injury
Be sad
Be informed
Set goals
Harnessing the Pre-bout Butterflies
Activity: Biofeedback
The physical sensations you feel before a bout can kill your confidence:
Racing heart Queasy stomach Butterflies
Learn to re-interpret these feelings to mean:
Good, I'm ready!
However, if you are too freaked out you will need to be able to bring that energy level down.
These are the physical signs of your body preparing for battle!
Instead of thinking:
I'm so nervous!
Body Language
Facial Expressions
Full transcript