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This book is written for those athletes who wish to avoid choking in the big game, losing concentration because of negative self talk, and psyching themselves out because of the antics of an opponent. In A th letes’ Guide to Men tal Training, author Robert Nideffer ex plains why these psychological lapses occur and how athletes can effectively mentally train to strengthen their psychological skills. Techniques for im proving concentration, controlling arousal, and using imagery to practice for success are clearly decribed. A th letes’ Guide to Mental Training is highly readable, exceptionally under standable, and ultimately practical. Athletes in all sports, and of all skill levels, will find this book an indispens able guide to mental training. Coaches also may want to peek at this book to see w hat athletes are learning about themselves. Dr. Robert Nideffer developed and tested the techniques described in this book over the past four years while working with U.S. Olympic athletes preparing for the 1984 Olympic Games. Recognized as one of America’s finest sport psychologists, Dr. Nideffer is a member of the distinguished U.S. Olympic Commitee’s Psychology Advisory Panel. Author of five books, a popular speaker internationally, the founder of Enhanced Performance Associates, and a former athlete and coach, Dr. Nideffer knows sport and sport psychology. In A thletes’ Guide to Mental Training, Dr. Nidef fer explains the techniques he has used so successfully with many of America’s finest athletes. ISBN D-T31ES0-Tb-X 5 1495 Human Kinetics Books 780931 250965 $14.95 In Canada $20.95 Athletes’ Guide to MENTAL T R A I N I NG Robert M. Nideffer, PhD President, Enhanced Performance Associates, San Diego Human Kinetics Publishers, Inc. Champaign, Illinois Library of Congress Cataloging in Publication Data Nideffer, Robert M. Athletes’ guide to mental training. Bibliography: p. Includes index. 1. Sports—Psychological aspects. 2. Physical education and training—Psychological aspects. 3. Attention. 4. Stress (Psychology). I. Title. GV706.4.N49 1985 796’.01 85-4395 ISBN 0-931250-96-X Production Director: Sara Chilton Typesetter: Yvonne Sergent Text Layout: Janet Davenport Cover Design: Janet Davenport Cover Photograph: Wilmer Zehr Printed by: United Graphics ISBN: 0-931250-96-X Copyright © 1985 by Robert M. Nideffer All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Printed in the United States of America 10 9 8 7 Human Kinetics P.O. Box 5076, Champaign, IL61825-5076 1-800-747-4457 Canada: Human Kinetics, Box 24040, Windsor, ON N8Y 4Y9 1-800-465-7301 (in Canada only) Europe: Human Kinetics, P.O. Box IW14, Leeds LS16 6TR, England (44) 532 781708 Australia: Human Kinetics, 2 Ingrid Street, Clapham 5062, South Australia (08) 371 3755 New Zealand: Human Kinetics, P.O. Box 105-231, Auckland 1 (09) 309 2259 Contents Preface Chapter 1 Chapter 2 Chapter 3 Chapter 4 Chapter 5 Chapter 6 Chapter 7 Chapter 8 Chapter 9 Chapter 10 Chapter 11 Chapter 12 Chapter 13 Chapter 14 Chapter 15 Appendix A Appendix B “The Thrill of Victory and the Agony of Defeat” “Mind Like Water”—Total Concentration 1 “The Focus of Ki”—Total Concentration 2 Keys to Total Concentration A Time for Analyzing Mental Rehearsal Improving Your Ability to Image Relaxation Prior to Major Competition Centering Testing Your Ability to Center and to Focus Attention Centering and Mental Rehearsal Controlling Distractions and Negative Thoughts Mental Rehearsal to Simulate Competition