Demystifying Mental Toughness

In this solo episode, I discuss a challenge that many young athletes often come across and something that we get approached by parents and the athlete themselves about on a regular basis. Dealing with physical insecurities. I go on to share some exercises, that I often use citing a case study of Harry (pseudonym) the goalkeeper who was small for his position, which impacted his focus and confidence. Key Learning Points By helping shift an athletes focus towards internal factors that he or she can control can help them feel less helpless. Examining an athletes expectations of small details in their sport can help you shift their perspective. Setting mini-goals between sessions is a great way to strengthen an athletes confidence and motivation levels. Spending time assessing an athlete's strengths and planning how to improve specific areas can be a great confidence builder. Relationships and the way athletes communicate with coaches is important and vice versa, can have a significant impact on how an athlete feels. Using metaphors such as an animal or a superhero in a visual way can enhance confidence. Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Relevant Podcast Episodes Ep039: John Fletcher – How to Develop Fearless Athletes Ep49: James Maurice - How Does Sport Psychology in Elite Football Academies Help Ep064: Edu Rubio – How to Support Young Footballers Ep081: Stuart Wade – Mental Toughness in Combat Sports Ep111: Michael Caulfield - How to be an Effective Sports Psychologist in Elite Professional Football Relevant Blogs and Resources Case Study: Supporting a Young Footballer to Overcome His Fears Blog: How to Help Children Overcome Fear of Failure Blog: How do I Help my Child to Focus in Sports? Child and Youth Motivation for Sport Quiz Sport Psychology Resources for Children and Parents

This week I chat with HCPC Registered Sport Psychologist, Michael Caulfield about his route into the field and his work in elite professional football with managers, players and multi-disciplinary teams. He shares fascinating insights into his work, the importance of being courageous whatever your role. Michael has been fortunate to work with Gareth Southgate, Steve Bruce and Dean Smith in the English Premier League so has some great stories and advice to offer. What You Will Learn In This Episode: Michael's route into Sports Psychology came after being the Chief Executive of the Professional Jockey's Association. The importance of first impressions, building and maintaining relationships as a Sport Psychologist. Rejection and failure is a part of life, being able to bounce back with "courage" is a quality that can be developed and is essential if you are to prosper. The ability to park your own ego is essential when you are a Sport Psychologist. Being comfortable in your own skin when dealing with people, especially bigger names is valuable for you to prosper. Connect with Michael Caulfield: Email: michael@justcaulfield.com Twitter Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Helpful Podcast Episodes Ep024: Julian Dowe – Mental Toughness in Professional Football Ep064: Edu Rubio – How to Support Young Footballers Ep093: Dan Abrahams – How to Overcome Mental Blocks in Football Ep096: Gary Curneen – Developing Mentally Strong Footballers Ep102: 30 Mental Game Secrets to Improve Your Soccer Ep105: Hannah Bromley - Overcoming Psychological Challenges in Professional Women's Football Other Useful Resources Blog - A Common Mental Game Error Many Footballers Make Blog - Coach Development: Helping Athletes Overcome Fear of Failure Blog - 5 Tips to Help You Perform Fearlessly When You Compete Case Study - Supporting a Young Footballer to Overcome his Fears

Our guest today is very inspirational, Dan Steele was an excellent decathlete and an Olympic bronze medalist in Bobsleigh. He was also one of the most successful collegiate track and field coaches in America. In this episode, we discuss his journey, some obstacles that he overcame along the way as an athlete. Psychological strategies that he used to keep himself going in difficult times were also touched on and how he overcame fears. Dan also goes on to share some great advice for coaches of any sport, to get the most from their athletes. Key Takeaways include: Physical size as a youngster shouldn't be a hindrance with the right mindset. The mental side of the decathlon is very important, being able to remain calm after poor results in events. Your internal self-talk is hugely powerful. I'd see competing and tight finishes as exciting. Bobsleigh was like riding a crazy rollercoaster where you wondered if you'd die at the end of it. As a coach, being open minded immersing yourself in learning will help you get the most from your coaching abilities and from your athletes. Being honest with yourself as an athlete is vital. Performance anxiety and mental health are two very different things and can get confused. Connect with Dan Steele: Facebook Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Helpful Podcast Episodes Podcast Ep033: Aly Dixon – Mental Toughness Lessons from a World Champion Podcast Ep046: Kate Mackay – Why Snowboarding is a Metaphor for Life Podcast Ep048: Natalie Hurdley – How to Build Mental Toughness through Powerlifting Podcast Ep066: Marilyn Okoro – Mental Health and Resilience: Lessons from an Olympic Medalist Other Useful Resources Blog - Make Better Decisions to Help Your Sport Performance Blog - Coach Development: Helping Athletes Overcome Fear of Failure Blog - Do You Really Want to Succeed Blog - 12 Reasons Why You Won't Achieve Your Potential - Sports Psychology

Today's guest Maria Jeffers has a background in psychometric testing and is the Business Development Manager for AQR International, who holds the licensing for the 4C's Mental Toughness model. Maria has a passion for mental toughness as well as horses. In this episode, we discuss how mental toughness applies to horse riding and the challenges of parenting a child who enjoys competing on her horse. Key Takeaways Psychometrics are popularly used in recruitment to objectively understand candidates more. An individual or group's Mental Toughness as a personality trait, through the questionnaire, MTQ Plus can be measured. What someone is thinking is invisible yet has a big bearing on their behaviour. Mentally tough people are more adaptive when coping with stressors and challenges. Horses will very easily pick up if their rider is stressed. Parents can often influence how their children feel when they're riding a horse. The rider and horse are a partnership. How you talk to yourself and your horse is a skill that can be developed. Connect with Maria Jeffers LinkedIn Website Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Relevant Resources Sport Psychology for Children and Parents Child and Youth Motivation for Sport Quiz Parent Motivation for Sport Quiz Sports Psychology Blogs For Kids Sports Psychology Podcasts For Kids

In this solo episode, I again look at commitment, a measure of mental toughness, from different angles with the aim of helping you stay on top of your goals. Finding ways not to be derailed so easily when the inevitable setbacks and obstacles find you. I also touch on the importance of emotional control and managing your emotions on your journey. Where I go on to share excerpts from 2 previous episodes of Demystifying Mental Toughness with European Tour Golfer Chris Paisley and the inspirational former 2 x World Champion in Para Triathlon Steve Judge, as well as discussing a quote from Hank Haney's book "This Big Miss" where he discussed his coaching years with Tiger Woods. Some Questions to Ponder Do you work harder than your rivals? Do you set yourself daily focus goals to keep you on track? Do you have a plan when setbacks occur? Do you have outlets to release your emotions? Is your support team around you helping your express your emotions? Are you unable to maintain a bigger picture perspective when setbacks occur? Does thinking about what may go wrong scare you? Do you use visualisation as a way to mentally prepare yourself for challenges? Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Relevant Podcast Episodes Ep002: Steve Judge – How to Deal with Adversity Ep004: Chris Paisley – Life on the European Tour Ep068: Andrew Nicholson – How Hard Is It To Become A Tour Professional Golfer? Ep075: Grant Phyphers – How to Rebuild Your Identity Ep081: Stuart Wade – Mental Toughness in Combat Sports Relevant Blogs and Resources Blog: Mental Preparation for Combat Sports Blog: Developing Your Mental Game In Your Downtime Blog: Helping Young Rugby Players Mentally Prepare Before Matches Book: The Obstacle is the Way – Ryan Holiday

In this solo episode, I look at commitment, a measure of mental toughness from different angles. Sharing excerpts from 2 previous episodes of Demystifying Mental Toughness with Steve Hackney and JJ Vallely, as well as discussing a quote from Arsene Wenger's book "My Life in Red and White." Additionally, I talk about what I see as a common challenge for youngsters who play in team sports. Having a high level of commitment coupled with low levels of interpersonal confidence. You'll find I challenge your thinking, giving out some resources and ask you to ask yourself some important questions. It's an episode that athletes, coaches, teachers and parents can benefit from. Some Questions to Ponder Are your levels of commitment congruent with what the best do? Do you know what the daily habits of top performers are? Are you aware of what is the right information for you and how you find it? Do you ask yourself why you practice or train a certain way? Do you set daily goals for your practice or training? When you practice or train do you let your emotions take over? Can your high levels of commitment spoil your enjoyment? Are you a highly motivated and committed yet struggle with communicating with coaches and team-mates? Do you question coaches? Are you a coach who often gets into comparison mode, comparing athlete A against athlete B? Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Relevant Podcast Episodes Podcast Ep005: David Charlton - Observations The Art of Learning Podcast Ep21: Steve Hackney – How to Reach Your Full Potential Podcast Ep042: Mark Bennett MBE – Characteristics of High Performance Athletes Podcast Ep062: JJ Vallely – Mastering the Mental Side Of Golf Podcast Ep041: Paul McGee – How to Develop Interpersonal Confidence Relevant Blogs and Resources Blog - How To Reach Your Full Potential Part Three Blog - 5 Ways to Create a Psychological Safe Sporting Environment Blog Motivation vs Commitment | There is a Big Difference

This episode looks at an important element of Mental Toughness, commitment. With my guest, Amy Rowlinson, the host of the fantastic Focus on Why podcast. We dig deeper and talk about why we do what we do. Living a purposeful life, not simply drifting, responding to challenging times, intrinsic and extrinsic motivation, our core values, and how you can go about finding your why are some of the things we chat about. Enjoy tuning in! Some great questions to ask yourself in finding your why: What is my purpose? What gets me out of bed in the morning and excites me? Do I have a plan to keep me on course? What are my core values? What experiences contribute to my why? Does the company I work for or the club I play for have clear values? Does the club I play for or the company I work for have values that are aligned with my values? In my leisure time, do I make sure I'm being true to my values? Connect with Amy Rowlinson Linktr.ee - https://linktr.ee/AmyRowlinson Podcast - https://podfollow.com/focus-on-why Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Relevant Podcast Episodes Podcast Ep035: Dr John Perry - Thrive, Don't Just Survive 2021 Podcast Ep075: Grant Phyphers - How to Rebuild Your Identity Podcast Ep097: David Charlton - What Have You Learned From Last Year? Podcast Ep098: Jon Bartlett - Do You Know Your Why? Relevant Blogs and Resources Blog: How to Find Your Why Blog: How To Learn From Last Year Blog: What Did You Learn From Last Year? Motivation for Sport Quiz Blog: Make Better Decisions to Help Your Sport Performance including VALUES LIST

In this episode, I was joined by former professional footballer Hannah Bromley where we had a fascinating conversation. We discussed the pressures of playing international football, playing overseas in different cultures and how this went on to impact her performance levels. Coach communication was part of our conversation too as well as mental health, bulimia, bullying and her passion for sports psychology. It's well worth a listen! Key Learning Points: The highs and the lows of the professional sport were a big part of the conversation and in Hannah's words were "incredible." Not knowing the language when playing overseas can be a barrier and impact your confidence levels. The younger Hannah would have benefitted by having better daily habits and reaching out for support. Conflict resolution is a skill that can be developed. Effective coach communication is vital and has a big influence on a players' welfare, mindset and performance levels. Seeing the coach as a person and not placing them on a pedestal is helpful for a player. Developing a psychologically safe environment is essential for players to be able to fully express themselves. Connect with Hannah Bromley HB Athlete Mindset Website LinkedIn Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn To Listen to Football or Soccer Podcast Episodes Ep027: Natalie Henderson – How to Develop Mental Toughness with Young Footballers Ep064: Edu Rubio - How to Support Young Footballers Ep069: David Charlton – David on Being Tough Vs Being Comfortable in Your Own Skin Part 1 Ep093: Dan Abrahams – How to Overcome Mental Blocks in Football Ep096: Gary Curneen – Developing Mentally Strong Footballers Other Football or Soccer Resources Psychology in Football or Soccer Blogs Blog 5 Coaching Tips to Develop Mentally Tough Footballers Blog: Does Your Warm Up Influence How You Perform? Blog: 5 Ways to Create a Psychological Safe Sporting Environment Blog: Supporting a Professional Footballer during Challenging Times Blog: 3 Tips to Deal with Bullying in Sport Vlog: How Mental Toughness Helps us Understand Psychological Safety with Doug Strycharczyk

Today I'm joined by a South African professional rugby player, Sebastian De Chaves, who is currently plying his trade in the USA with Austin Gilgronis and has represented a number of Premiership Rugby clubs. We discuss mental toughness in elite professional rugby, the use of sport psychology, typical challenges that rugby players and coaches face and common psychological demands of the sport. Key Learning Points: Mental toughness is being able on an individual level, to get your job done and perform to the best of your ability when things aren't going well. Mentally tough players execute under massive amounts of pressure. Focusing on what you can control is essential. Don't let your emotions in the game take over. Always look to learn from top performers. Maintaining a balance off the pitch is important for optimal performance and well-being. Connect with Sebastian De Chaves Twitter Instagram Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn To Listen to Football or Soccer Podcast Episodes Podcast Ep07: Toby Flood - How Elite Athletes Mentally Prepare Podcast Ep21: Steve Hackney – How to Reach Your Full Potential Podcast Ep29: Lome Faatau – How to Play Professional Rugby with Confidence Podcast Ep038: Taz Bricknell - Playing Professional Women's Rugby Podcast Ep039: John Fletcher – How to Develop Fearless Athletes Helpful Rugby Orientated Resources Rugby Blogs Rugby Podcasts

Welcome to episode #103 of Demystifying Mental Toughness. This is the final part of four specially created episodes to celebrate reaching our century! The episode is hugely insightful with a number of our guests to date, again sharing many fantastic takeaways. The messages come from the world of marathon running, rugby, tennis, cricket, combat sports and refereeing and can only help athletes, coaches and parents with an interest in sport. Relevant Podcast Episodes in Order and Sequence as Relayed in Episode 103 Podcast Ep033: Aly Dixon – Mental Toughness Lessons from a World Champion Podcast Ep007: Toby Flood – How Elite Athletes Mentally Prepare Podcast Ep021: Steve Hackney – How to Reach Your Full Potential Podcast Ep029: Lome Faatau – How to Play Professional Rugby with Confidence Podcast Ep038: Taz Bricknell – Playing Professional Women's Rugby Podcast Ep039: John Fletcher – How to Develop Fearless Athletes Podcast Ep094: Professor Adam Nicholls – How to Develop Mentally Strong Rugby Players Podcast Ep042: Mark Bennett MBE – Characteristics of High Performance Athletes Podcast Ep071: James Lau – Mastering the Mental Side of Tennis Podcast EP072: Tom Jones – Mastering the Mental Side of Cricket Podcast Ep091: Jarrod Leathem – How to Transfer Your Cricket Skills to Matches Podcast Ep076: Nathan Sherratt – Mastering the Mental Game of Refereeing Podcast Ep081: Stuart Wade – Mental Toughness in Combat Sports Podcast Ep083: Billy Schwer - Life Lessons from a World Champion Boxer Podcast Ep084: Dr Jim Afremow & Phil White - Mental Toughness and The Leaders Mind Podcast Ep088: Dre Baldwin – How To Play As Well As You Practice Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Email: info@sport-excellence.co.uk