Concentration

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Define concentration (Fletcher paper)
"A person's ability to exert deliberate mental effort on what is most important in any given situation"
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What 5 things are important to think about for concentration?
1 - COntrolling the controllables, 2 - focusing on process, 3 - staying in the moment, 4 - focusing on the positives, 5 = fire in the belly, ice in the hand (channel adrenaline but stay focused/in control of fine motor skills)
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Describe the capacity of the conscious mind
It has a limited capacity and is only able to hold a small amount of info at any one time
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What are 'usual' distractions?
Distractions that are predictable and 'go with the territory'. E.G. = Croud at the Olympics, media etc
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What are 3 useful strategies to deal with distraction?
1 - Accept the existence of distractions, 2 - recognise distractions - identify what matters, 3 - Ask yourself; 'Am I focusing on what really matters?'
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Name 3 strategies for regaining composure (after an unexpected/uncontrollable event)
1 - What if's (consider all the outcomes), 2 - simulations (try to put athletes under stress and pressure in training that they might face in competition), 3 - Mental Rehearsal (e.g. imagery)
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How do you concentrate on YOUR OWN performance?
Set different types of goals (process, performance and outcome goals), consider what you want to achieve and HOW to achieve it. Focus on things you can control.
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What does it mean to 'compartmentalise your life'?
Prevent events and circumstances in your personal life from distracting you when performing
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Name 3 strategies to compartmentalise your life
1 - Setting time aside to deal with personal life distraction, (denial short term ok, long term bad), 2 - parking worries and coming back to them )e.g. write them in a letter to come back to at a later date), 3 - pressing the focus switch (switching)
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How do you re-energise your concentration?
Need to be able to stwitch-off focus and have work-life balance: plan rest periods, enjoyment time and press the on-off switch. Make a timetable with allocated slots for rest and enjoyment.
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What should an athlete do if they were distracted/paralysed by failure?
Dont beat yourself up, identify and analyse the causes, draw out the learning points to take forward.
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What should and athlete do if they were distracted by success?
Spend time celebrating it, scrutinise and understand the reasons for your success, use these reasons to uild on your strengths and produce future performances.
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Switching Concentration focuses on which 2 'continua'?
1 - Width: Broad (several things) - narrow (one thing), 2 - Direction: Internal (one's state) - external (one's environment)
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What are the 4 quadrants that concentration lies in?
1 - Broad-external, 2 - Narrow-external, 3 - Narrow-internal, 4 - Broad-internal
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What is Broad-External?
'Big Picture' factors in the external environment
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What is Narrow-External?
Specific factors in the external environment
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What is Narrow-Internal?
Specific aspects of one's thoughts and actions
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What is Broad-Internal?
General aspects of one's thoughts and actions
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What is concentration?
Concentration is about clear and vivid thoughts and images that occupy your conscious mind, and involves withdrawing your thoughts and images from something to deal effectively with others
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What do high-achievers concentrate on under pressure?
Controllable rather than non-controllable factors, on the process not the outcome, on the present task, positive thoughts and staying composed.
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What is required in concentration to be elite?
Ability to shut out distractions, recover from unexpected events, focus on own performance, not let personal life get in the way, re-energising your performance focus and not getting derailed by success or failure.
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Other cards in this set

Card 2

Front

What 5 things are important to think about for concentration?

Back

1 - COntrolling the controllables, 2 - focusing on process, 3 - staying in the moment, 4 - focusing on the positives, 5 = fire in the belly, ice in the hand (channel adrenaline but stay focused/in control of fine motor skills)

Card 3

Front

Describe the capacity of the conscious mind

Back

Preview of the front of card 3

Card 4

Front

What are 'usual' distractions?

Back

Preview of the front of card 4

Card 5

Front

What are 3 useful strategies to deal with distraction?

Back

Preview of the front of card 5
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