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  • 8/6/2019 fotball psykologi


    Total Soccer Psychology


  • 8/6/2019 fotball psykologi


    Total Soccer Psychology



    Everyone whos played sport seriously knows the power of the mind. They've

    experienced their own incredible performances that come from being in "thezone". With abundant self-confidence nearly anything is possible. Without ityou might as well hang up your boots.

    The techniques in this book are desgined to help you reach a state of peakperformance a feeling of alertness, confidence and energy. In many cases,the nerves, aggression or even fear that debilitate performance have to beeliminated before more empowering states can be achieved.

    Many of the exercises below originate from the science of Neuro LinguisticProgramming (or NLP for short). Developed in the early 1970s, NLP

    techniques are now used widely by business people, therapists and athletesalike.

    At the heart of NLP is the assumption that we all have our own unique view ofthe world based on our values, beliefs and past experiences. Even twopeople sharing or witnessing the same event can view and remember it verydifferently - just think about how opposing sports fans can have a verydifferent perception of the same game.

    Imagine that two team mates play equally as well in a game of soccer.However, one player remembers only their mistakes, their misplaced passes

    and wayward shots. The other player, notorious for having a high self-opinion, recalls only their best moments. In theirmind, they subconsciouslyexaggerate the number of well-timed tackles, a successful 30-yard pass isremembered as a 40-yard defence splitting through ball and their mistakesare dismissed entirely. Which player is more likely to feel confident and self-assured next time out?

    And which player is right in their assessment of their performance? Theoverly pessimistic player or the player with an exaggerated sense of self-confidence? Or is the opinion of the coach, who watches objectively fromthe sidelines, the one that should be taken as gospel?

    In truth, no one is right or wrong and even the coach has his or her ownunique perception of the game. From a sporting point of view the beststrategy is to choose the perspective that helps to produce the bestperformance. NLP techniques allow you to do just that consciously chooseyour own perception of past and future events. Fortunately, you dont have tobecome egotistical and big headed to play with consistency and self-confidence!

    The techniques in this book are not simply about positive thinking. Trying to

    affirm your own success from a state of fear or low self-esteem does little tobolster your self-confidence. Many of the activities will seem strange written

  • 8/6/2019 fotball psykologi


    Total Soccer Psychology


    down. They may also seem a little time consuming as you read them word forword. However, when you apply them youll find that they are quick, fun andmost of all, highly effective.

  • 8/6/2019 fotball psykologi





  • 8/6/2019 fotball psykologi


    Total Soccer Psychology


    Technique 1 Set SMART Goals

    As boring as it may sound, effective goal setting is the first step to success inanyfield. You cannot hit a target if you dont have one in the first place. Interms of your soccer performance its a good idea to set longer term goals that

    you might have for your career, intermediate term goals for the season andshort term goals for each match.

    The acronym SMART is a quick and easy way to set effective goals

    Specific Clearly state what you want in the positive (not what you dontwant) and be as specific as possible. For example, its better to write I willscore at least 20 goals this season and be my teams leading goal scorerthan I want to score more often.

    Measurable How will you know when youve accomplished your goal? Ifyou want to have the best season of your life how do you determine that?Write the evidence you will see, hear and feel that confirms you have reachedyour objective. By the same token, if you want to score at least 20 goalsthen a short term goal (for a single match) might be to have at least 6 shotswith 4 or more on target something you can measure.

    Attainable The perfect goal should inspire you and allow you to believe thatits possible. It may be a stretch, it may require hard work and dedication butyou must believe that if youre willing to pay the price you can achieve it. Onlyyou can decide whether you are able and willing to do what it takes to get to

    where you want to be. A goal can be ambitious but still realistic as long asyou truly believe its possible.

    Relevant It can be easy to become fixated on a goal for the sheer sake ofachieving it. It may be something you identified as important in the past andits now become the end in itself rather than a means to a larger outcome.Ask yourself if your goal is really relevant to your long-term objectives. Is itthe most efficient use of your time and energy?

    Time-Based Set a time frame for your goals. Its good to have several

    longer-term objectives, perhaps to play professionally or to secure a collegescholarship. Set intermediate goals for the season maybe to win player ofthe year, be your teams leading goal scorer or play every game. Then setweekly goals for your training and for each match. These will be the mostspecific and also the most realistic. Dont try to conquer the world in 7 days!

    An example of a short-term goal (i.e. for an upcoming game) might be to feelconfident and full of energy. You could make it more specific by using ascale of 1 to 10 I will feel confident and assured to at least a level 8 out of10 where 10 is unshakeable self-confidence. Write how you will know thatyouve achieved that state. Will you have more shots at goal? Attempt

    intricate skills? What will hear from teammates or your coach? Will you havemore possession of the ball because you go looking for it?

  • 8/6/2019 fotball psykologi


    Total Soccer Psychology


    Next, jot down a series of actions you can take to help you achieve this goal.It could be to use some of the techniques below for 10 minutes every day thisweek. Another action step might be to ensure you have a suitable meal thenight before and on the morning of the game. You might want to design a

    short pre-match routine that will help you get into a peak state.

    Technique 2 Relaxation Technique

    Some players find it difficult to sleep the night before a game. On the morningof match day they also feel nervous and restless and this nervous energy canbe very draining come kick off time. Here is a simple, proven relaxationtechnique that will help you to feel calm yet alert. With practice you will beable to relax on cue

    1. Sit in a comfortable chair with your back straight or lie flat on your back.Make sure you wont be disturbed for 10 minutes and you should turnoff any phones, buzzers or beepers.

    2. Close you eyes and take a deep breath. On the out breath relax yourhead, jaw and tongue. Consciously focus on these areas and notice iftheres any tension and release it. Breathe in slowly and as youbreathe out again, relax your neck and shoulders in the same way.

    3. Breathe in and repeat for your chest and upper back as you breatheout. Repeat for your right arm, then your left arm, then your abdomenand lower back, then your hips and buttocks, your left leg, your right legand finally your left foot and your right foot. Systematically move downthrough your body relaxing each part as your breathe out. Keep youreyes closed.

    4. When you are physically relaxed picture yourself on a beach, orsomewhere you associate with pleasant, relaxed time in your life. Feelthe dry sand beneath your feet and notice how the texture changes asyou walk closer to the shoreline. Notice a gentle breeze and then hear

    the sound of the waves. Notice the faint sound of seagulls in thebackground. Look out across the ocean to a distant horizon. Feel thewarm sun on your shoulders. Take a walk along the beach noticinghow it looks, sounds and feels.

    5. After a few moments bring your attention back to your body andconsciously relax. Feel as though your body is getting heavier, sinkinginto the ground. When you feel completely relaxed take a breath in andas you exhale say the words Relax, Relax, Relax in your mind. Asyou do, notice how relaxed you feel. Breathe in again and as yourexhale say the words Relax, Relax, Relax again and immediately

    notice how relaxed you feel. Repeat once more and open your eyes.

  • 8/6/2019 fotball psykologi


  • 8/6/2019 fotball psykologi


    Total Soccer Psychology


    mouths. See the ball travelling backwards quickly. Make it amusing.When you reach the start pause the movie again. Dont try to beperfect, the idea is to have fun with it.

    4. This time run it forward at triple the speed but make the film black and

    white. See everyone moving quickly like they do in old movies. Listento their high-pitched voices. Run it through until the end.

    5. Now run it backwards. This time add all kinds of wonderful and weirdcolors into the mix. Put ballerina skirts on the opposition; make all thepeople around you tiny! Give them Mickey Mouse ears. And as yourewind back to the beginning play some fairground music in thebackground.

    6. Repeat again, running it forwards. This time make it faster. If anyonesaid anything to upset you, shrink them down, pick them up in the palm

    of your hand, see them cowering and smile at them. Set