Mindfulness and Coaching

Over the years, I have seen many instances where athletes and, in some cases coaches, have taken their ‘eye off the ball’. Lost focus and let vital opportunities slip away. It is not that they did it on purpose but it seems they did not have their ‘head in the game’.

I remember doing a sport psychology unit at University where the lecturer discussed being: an associative or dissociative athlete. For example, runners would use association to be aware of their pace and rate of perceived exertion, as well as of fatigue, and pain. Dissociation is described as the intentional use of distraction as a way of coping with the mental and physical demands of the sport. The lecturer explained that research had shown that the associative trait was a characteristic of a successful athlete more so than the dissociative. Fifty years later, psychologist still talk about this subject, but they now call it Mindfulness.

Mindfulness, means to maintain a moment by moment awareness of our thoughts, feelings, body sensations, and surrounding environment. Being in the “now” moment. It means focussing on what is happening around you at all times, not necessarily just in racing and training. It means to be living in the moment. Trying to bring an open, accepting and discerning attention to every thing you do.

The same concepts can also be helpful to the coach. In today’s world it seems to me that some coach’s either do, or think they have to, go chasing the latest in coaching research or technical knowledge. Whether that be in the topics of speed, strength, nutrition, recovery or periodisation. Listening to the latest Podcasts of successful athletes or coaches, to glean any tips that may help them improve themselves or their athletes.

We then tend to end up with a coach that has a wealth of information but not sure how to use it and in what context. Technology is maybe advancing what we can measure but, in my opinion, the best training programs are driven by human connection. There is no heart rate monitor or lactate analyser that can motivate an athlete as well as a mindful coach.

In order to maximise an athlete’s performance, a coach should provide an evidenced based, no nonsense training techniques and a program that reflects those principles. But, the program is only good if the athlete believes in it and give it their full commitment.

Too many athletes either get bored with the program they are on or start looking elsewhere for what they think is a better program. To provide variety, coaches can package the same workouts in various ways to achieve the same outcomes but athletes need to stay focused on today’s workout. If the processes are in place then the ultimate goals will be eventually achieved. It just takes time!

While best training practise is the major process, it is by no means the only one that needs the attention to detail. A variety of processes are influential in creating a successful plan. The environment, lifestyle and psychological profile have a very serious effect on performance and thus should be considered in the equation.

Coaches should look to build a few psychological concepts, not just resilience and routines.

These being:

• Success and what it is:

• Confidence and how to build it: and

• Mental Rehearsal and how to harness it.

Athlete’s success is not necessarily being first across the line but more specifically it is achieving an outcome. It could be, say running a 3:30min average off the bike, or a sub 20 min swim. Maybe swimming 25km in a week?

Confidence, is a self-fulfilling road an individual takes. It starts out small, then you build self-esteem as you complete tasks or goals that you and your coach have set, knowing with each step, you are starting to acquire control of your own destiny. Firmly believing that the training they are completing is right for them.

Using mental practice and auto suggestion, an athlete can pursue positive emotions and outcomes. Ultimately, these thoughts will dominate completely and negativity will be minimised or disappear. Visualise yourself completing the required performance and then affirm your goals. Practice this rehearsal while deep breathing. Control your breathing and be in the moment. This can be a great skill to have before a race when nerves may be getting the better of you.

To achieve 100% focus is a very difficult. Even our very best athletes have trouble completing this task but champions have the ability or quality to not only visualise their goals but to execute the steps that need to be followed for success. Discipline to the task and knowing what is required can assist in producing confidence and maintain order in all situations which ultimately gives the feeling of control.

Coaching today is far different to what it was thirty years ago. Not so much in the training programs or physiology as they just get re-packaged and presented differently but, in the cohort, we are coaching. Gone are the days of athletes just following the orders of the coach without question. Now it is a more discerning audience who wants to know why?

Due to the nature in which instructions are communicated and the effect on performance, it is essential in the creation of a successful coach-athlete interaction. Coaches should convey the information at the right level of understanding, by using eye contact, facial expression and other non-verbal gestures. A mindful coach delivers the message in a more expedient and personal manner. Information is more powerful when it's personal.

Finally, coaches and athletes need to be patient. Elite coaches focus on the long game and see each strategic step as getting closer to the ultimate outcome. Athletes need to engage on their own terms and sometimes coaches need to step back or take a longer route to get the athlete on the right path.

Mindful coaches, will enhance the level of relational influence that you have on your athletes lives, while assisting you to creating a better training environment and a more successful outcome.