Dr. Olivia A Hurley Institute of Art, Design & Technology (IADT), Dun Laoghaire, Dublin, Ireland

Dr. Olivia A Hurley Institute of Art, Design &

Technology (IADT), Dun Laoghaire, Dublin, Ireland

E-mail: [email protected] Website: www.iadt.ie/cctaTwitter: @DrOliviaHurley

Trojan Swimming Club

Mental Training: Primed to Swim

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“I broke the race down …4 laps…then another 4…and another 4…then a

sprint to the finish"

[Sonia O’Sullivan: Fail Better, TCD: https://dublin.sciencegallery.com/events/2014/02/runnerpsychologyfailingbette

rsportsoniaosullivanandianrobertsonfullybooked]

Dr. Olivia HurleyTrojan SC

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Q: What is the best advice you’ve ever been given?

“Train as you are going play”. Try to mimic what you are going to do on match days during the week. Don’t train at 70 or 80 percent and expect the

adrenaline to pick you up that extra 20 per cent come Saturday. Train with that level of intensity in

short bursts during the week and you will have yourself very ready for the game”.

[Brian O’Driscoll]


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Sport Psychology is applying psychological principles in a sporting context.

Usually working toward enhancing the performance of participants.

Mental aspects of performance fluctuate.

Q: What is inside your control?

What is Sport Psychology?Dr. Olivia Hurley

Trojan SC14/4/14

The 3 Cs = ??? : ....... .......... & .........

2 Key Myths: * Myth 1: Champions born mentally

fit/“tough” X ...... made √

* Myth 2: Mental fitness is: .....

static .....X.....

dynamic √

Mental Skills Training & Mental Fitness


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Facing Challenges-Mental Strategies:

Mental ‘Maps’ [Motivation - Goals]*

Mental ‘Movies’ [Imagery]

Mental ‘Moods’ [Relaxation strategies]

Mental ‘Memories’ [Concentration strategies]*


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Swimmers perform the way they practice


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Q: What influences your concentration levels?


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Building Blocks of Concentration Must decide to concentrate

Can only think of one thought at a time (Park & Replace)

Refocus regularly (practice this in training)

Anxiety upsets focus (practice relaxation tips: PMR, DB)


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“Concentrate!!”

.... Why is this comment unhelpful??

Disco Ball ..... X

Spotlight / Miner .....

Challenge: Stay ‘Swim Focused’


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Focusing/Coping Techniques

1. Restructure [Break training down into sections].

2. Develop routines [e.g., before each training session/competition & evaluate them-PPRs].

3. Use your imagination: ‘See’ & ‘Feel’ your swim.

4. Use trigger words [i.e., “Glide” / “Calm” / 1, 2, 3, Breath].

5. Set performance & process goals for yourself.

6. Simulation training [i.e., practice in pool conditions where there is noise and movement that mimics your experience on race day].


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S – SpecificM – MeasurableA – Agreed/Action-basedR – RealisticT – Time phased/Task focused


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Coping with Setbacks

“What hurts, instructs” (BF).

In sport, setbacks will happen.

Learn from the experience....Life and sport goes on.

Focus on improving: continue to work hard and have fun.


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Manageable ‘chunks’: Set goals around this (SMART/SCAMP) (keep a Diary/record – write your goals down).

Excellence (not perfection): Develop self-talk to match this (use your wall).

Get to know your thoughts (D).

Picture the swim – Training/Competition day (Imagery).

Relax – Rest / Sleep / Be patient.

Other Practical TipsDr. Olivia Hurley

Trojan SC14/4/14

Karageorghis, C.I., & Terry, P.C. (2011). Inside Sport Psychology. Champaign, IL: Human Kinetics.

Kremer, J. & Moran, A. (2013). Pure Sport: Practical Sport Psychology. London: Routledge.

Moran, A. (2012). Sport and Exercise Psychology: A Critical Introduction. London: Routledge.

Recommended TextsDr. Olivia Hurley

Trojan SC14/4/14

Moran, A. (2009). Learn to concentrate -http://www.mindcoolproductions.com/products/concentrate/

Recommended DVD

Recommended Website for SwimmersBritish Psychological Society (BPS): Going for Gold

http://www.bps.org.uk/going-for-gold

The Psychology of Cycling http://www.stickybottle.com/coaching/video-the-psychology-of-cycling-are-you-doing-all-you-can-to-achieve-your-goals-on-the-bike/


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http://www.appliedsportpsych.org/resource-center/resources-for-parents/

http://www.appliedsportpsych.org/site/assets/documents/Critical-Incidents-in-Sport.pdf

http://www.appliedsportpsych.org/site/assets/documents/Setbacks.pdf

Recommended Online Resources for Parents [via AASP]


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InvitationDr. Olivia Hurley

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Certificate in Sport Psychology IADT (Level 8; Post-Leaving Cert)

Part-time - Wednesday evenings (7-9pm)

20 weeks – Sept 2014 to March 2015

No exams: 2 assignments (Dec & March)

Access to all IADT resources

Pathway to MSc (UL, UUJ and WIT)


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Past students (Members of the Leinster senior team, academy and coaching staff; Senior coaches/members of SI, elite GAA players, elite AI athletes, football players and their coaches, boxers, elite musicians, parents of promising young athletes).

Approximately 600 euro

http://www.iadt.ie/en/CurrentStudents/Courses/FacultyofFilmArtCreativeTechnologies/CertificateinSportsPsychology/

Certificate in Sport Psychology

IADT (Level 8; Post-Leaving Cert)


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Thank you for your attention

Any Questions?? / Good Luck!!


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Dr. Olivia A Hurley Institute of Art, Design & Technology (IADT), Dun Laoghaire, Dublin, Ireland

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