Focused for rugby

208 Pages·2012·7.67 MB·english

by  Adam R Nicholls

Focused
for
Rugby
Adam R. Nicholls
Jon Callard
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Nicholls, Adam R.
Focused for rugby / Adam Nicholls, Jon Callard.
p. cm.
ISBN 978-1-4504-0212-5 (soft cover) -- ISBN 1-4504-0212-7 (soft cover) 1.
Rugby football--Psychological aspects. 2. Rugby football--Training. I.
Callard, Jon, 1966- II. Title.
GV945.85.P75N54 2012
796.333’8--dc23
2011047312
ISBN-10: 1-4504-0212-7 (print)
ISBN-13: 978-1-4504-0212-5 (print)
Copyright © 2012 by Adam R. Nicholls and Jon Callard
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.
Notice: Permission to reproduce the following material is granted to instructors and agencies who have
purchased Focused for Rugby: 8, 10, 16, 18, 21, 31, 33, 35, 47, 49, 61, 62, 63, 65, 67, 82, 88, 92, 95, 100,
103, 106, 111, 113, 125, 128, 129, 132, 142, 143, 145, 147, 171, 174, 190. The reproduction of other
parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have
not purchased Focused for Rugby may not reproduce any material.
The web addresses cited in this text were current as of December 2011, unless otherwise noted.
Acquisitions Editor: Peter Murphy; Developmental Editor: Anne Hall; Assistant Editor: Tyler Wolpert;
Copyeditor: Bob Replinger; Permissions Manager: Martha Gullo; Graphic Designer: Bob Reuther;
Graphic Artist: Julie L. Denzer; Cover Designer: Keith Blomberg; Photographer (cover): Peter Muhly/
AFP/Getty Images; Photographer (interior): Neil Bernstein, unless otherwise noted; Photo Asset
Manager: Laura Fitch; Visual Production Assistant: Joyce Brumfield; Photo Production Manager:
Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrations:
© Human Kinetics, unless otherwise noted; Printer: United Graphics
Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts
can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics.
Printed in the United States of America 10 9 8 7 6 5 4 3 2 1
The paper in this book is certified under a sustainable forestry program.
Human Kinetics
Website: www.HumanKinetics.com
United States: Human Kinetics Australia: Human Kinetics
P.O. Box 5076 57A Price Avenue
Champaign, IL 61825-5076 Lower Mitcham, South Australia 5062
800-747-4457 08 8372 0999
e-mail: [email protected] e-mail: [email protected]
Canada: Human Kinetics New Zealand: Human Kinetics
475 Devonshire Road Unit 100 P.O. Box 80
Windsor, ON N8Y 2L5 Torrens Park, South Australia 5062
800-465-7301 (in Canada only) 0800 222 062
e-mail: [email protected] e-mail: [email protected]
Europe: Human Kinetics
107 Bradford Road
Stanningley
Leeds LS28 6AT, United Kingdom
[phone]
e-mail: [email protected] E5302
To my parents, George and Christine, thank you
for all the support you have given me over the years.
—Adam
To my three lovely daughters, Georgia, Francesca, and Alexa,
who put up with me, and to my wife, Gail, without whose support
I would not be allowed to pursue my dreams in the sport of rugby.
—Jon
contents
Foreword vii ● Introduction ix
1
Goal Setting . . . . . . . . . . . . . . . . . . . . . . . . . . 1
2
Performance Profiling. . . . . . . . . . . . . . . . . . 13
3
Preparing for Peak Performance. . . . . . . . . 29
4
Developing Mental Toughness. . . . . . . . . . . 43
5
Coping Effectively With Stress . . . . . . . . . . . 53
6
Using Mental Imagery . . . . . . . . . . . . . . . . . 69
7
Building Confidence . . . . . . . . . . . . . . . . . . 87
iv
8
Avoiding Choking . . . . . . . . . . . . . . . . . . . . 97
9
Getting in the Zone . . . . . . . . . . . . . . . . . . 109
10
Managing Anger . . . . . . . . . . . . . . . . . . . . 121
11
Responding to Injury
and Undergoing Rehabilitation. . . . . . . . . 135
12
Using Progressive Muscular Relaxation . . 153
13
Overtraining and Underperforming. . . . . . 159
14
Improving
the Coach–Athlete Relationship . . . . . . . . 169
15
Leading Effectively. . . . . . . . . . . . . . . . . . . 181
References 193 ● About the Authors 198
v
This page intentionally left blank.
Foreword
I am delighted to have been asked to contribute the foreword for Focused for
Rugby. I have known Jon Callard for more than 20 years, both as a player I
coached and as a coach I worked alongside. One of Jon’s great strengths was his
goal-kicking ability, a skill in which players stand alone in the big arena with all
the attendant pressures that it can bring. Performing this technique successfully
at all levels requires real mental clarity.
Focused for Rugby is an interactive book for both players and coaches,
whatever their age and experience. This book also sets out all the information
simply and explains why the mental side of the game is so important. I have to
put my hand on my heart and say that I am not a massive fan of the term sport
psychology, but I am a fervent believer in the importance of developing the
mental skills that enable players to focus solely on the task at hand whilst actions
and thoughts fight to interfere with successful execution of the job. Rugby has
changed dramatically over the last 20 years, but I suspect that for the major-
ity of coaches and players, the mental side of the game—the glue that holds
together the technical, physical, and tactical sides of the game under the most
hostile pressure—is the least understood and practised, which is why Focused
for Rugby is very much needed!
Many coaches and players equate mental toughness with physical tough-
ness. Nothing could be further from the truth. We have all witnessed the macho
player doing the most ridiculously off-task things in the heat of battle, to the
detriment of his companions and the outcome of a game. The mental side of the
game demands as much regular practice as all the other elements of high-level
performance. It requires much more than just dabbling now and again. The
skill involves honing a mindset of great clarity under intense scrutiny to enable
consistent success and not in a haphazard fashion. This skill is emphasised in
Focused for Rugby as you are encouraged to practice psychological skills and
monitor your own progress.
In my mind, I am perfectly clear about one thing. A coach and a group of play-
ers who use the techniques that you will read about in Focused for Rugby will
be on the road to success in the sport.
Enjoy reading Focused for Rugby, and enjoy the success! Good luck.
—Brian Ashton, MBE
vii
This page intentionally left blank.
Introduction
The purpose of this introduction is to explain what sport psychology is, discuss
the myths surrounding it, the potential benefits of sport psychology in rugby,
and how to use this book effectively.
Psychology is concerned with the mind and the reasons why people think
and act the way that they do. Sport psychology is concerned with the way that
athletes think and behave whilst playing sport. The two primary goals of sport
psychology are to (a) ensure the well-being of athletes whilst playing sport and
(b) enhance their performance.
Many athletes, coaches, and sport commentators seem to misunderstand sport
psychology, which often gives this discipline a negative reputation. This stigma
is partly fueled by unqualified individuals who practise as sport psychologists
and give the players whom they work with false expectations. Seeing a sport
psychologist is not like having a magic wand waved in front of you. Sport psy-
chologists don’t have any special powers! Reading this book will not transform
you or your performance within seconds. This book offers techniques that, when
practiced, will enable you to fulfil your potential during training and matches, in
addition to enhancing your emotional well-being.
Some players or coaches view seeing a sport psychologist as a weakness. Yet
rugby players spend many hours working on physical, technical, and tactical
aspects of their game, so why should they not work on the mental side, too?
After all, we have all seen players who perform very well in training but not in
matches. So what stops a player from being good in training but not in matches?
Physically, the athlete is the same player, so it could be the mental side of his or
her game. Learning sport psychology skills will enable players to perform during
the heat of the battle and even excel during matches.
Callard the Player
We had just been awarded the penalty, just in the Scotland half. I knew the game was
nearing the end, and I thought it could be the last chance to win it. I started to focus
on the process and not the outcome. I had previously missed two kicks, and I knew
why these had missed. I focused on getting a sweet swing, controlling the sequence,
and a having a clear understanding of where I was aiming. I took my paces back
from the ball, steadied myself, took a deep breath to calm myself down, centred
my body, and focused on not being quick and striking the sweet spot. . . .The flags
were raised, England’s hopes of grand slam lived on, and we won the match 15-14.
ix
x introduction
Negative thoughts, fear of failure, and concerns about what other players or
coaches think are some of the factors that stop rugby players from performing
at their best. The aim of this book is to teach you psychological techniques that
you can use whilst playing, training, or preparing to play and train to help you
maintain emotional well-being and perform at your best. In short, the benefits
of sport psychology will be discussed.
This book has been written to give players and coaches of all levels an under-
standing and practical advice about how to do sport psychology yourself or, if
you are a coach, to teach your players psychological techniques. The book is
structured so that you do not have to read each chapter. You can look at the
contents page and decide which chapters are most appropriate for you. For
instance, if you think that you do not cope as well with stress as you could
during matches, chapter 5 will be useful to you. If you struggle to control your
temper, chapter 10 may be an interesting chapter for you to read. Additionally,
blank training table templates dispersed throughout the book can be found at
http://tinyurl.com/7cft58w.
As we said previously, sport psychology is not magic. We make no guarantees
about the effects of this book on your performance. We do not claim that read-
ing this book will improve your performance by 10 percent. But we do offer
techniques and ideas that you can use based on our backgrounds of research,
consultancy, playing, and coaching. You may even find ways of adapting the
techniques that we have suggested, which is fine.
We hope that you find Focused for Rugby informative and practical, and we
wish you every success in using some of the techniques that we have suggested.