Reaching Ahead Mental Performance

Introduction: Objectives and Contents

Mental Training and the Performance Cycle

The Dirty Dozen: Printable List and Descriptions

Overview of the Reaching Ahead Mental Performance Training Model

Skills Assessment and Goalscaping

Honing Your Mental Game

YouTube Usage Disclaimer

Values: Objectives and Contents

Values vs. Goals: Video by Russ Harris- 4 Min.

Tough Choices Based on Values- 5 Min.

What Really Matters to You?

Aligning Values- 5 Min.

Values Driven Behavior (Discussion)- 12 Min.

Section reflection

Motivation: Objectives and Contents

Rule Yourself: Michael Phelps-2 Min.

Peak Performance: Reaching "11" with Heather McPhie

Extrinsic vs. Intrinsic Motivation- 21 Min.

Self Efficacy vs. Self Esteem- 10 Min.

Schedules of Reinforcement- 15 Min.

Motivation & Burnout- 30 Min.

Cultivate your Motivation

Section Reflection

Goal-Setting: Objectives and Contents

Michael Phelps on Goal-Setting- 2 Min.

Get SMART about setting goals

Overview of Goals- 7 Min.

Putting Goals to Work- 19 Min.

Process vs. Outcome Goals- 20 Min.

With Process Goals, Outcomes Follow

Embrace the Process (Interview with Herzog at the ICSA Coaches Colloquium)- 2 Min.

Mapping a Path to Success: an Anecdote in Goal-Setting

Finding the Top of Your "U" (Discussion)- 7 Min.

Section Reflection

Self-Talk: Objectives and Table of Contents

Nike on Self-Talk (controlling self-talk?... let's influence new habits)- 2 Min.

Mind Body ABCs

The ABCs of New Self-Talk Habits- 15 Min.

Defense Mechanisms- 16 Min.

Irrational Fear- 6 Min.

Young Ski Jumper Overcomes "Irrational" Fear- 2 Min.

What to do When You’re Winning

Fear of Failure and Fear of Success- 9 Min.

ABCs of Self-Talk: In Depth- 23 Min.

Adaptive Thinking Habits- 8 Min.

Honest Self-Talk- 10 Min.

Section Reflection

Mindful Attention: Objectives and Contents

Legend of Bagger Vance: Mindful Attention/Routines- 5 Min.

Maladaptive Thinking Habits- 30 Min.

Focus Acronyms- 4 Min.

The Focus Grid- 13 Min.

Leveraging Routine- 16 Min.

Best Routines are Not Routine?

Section Reflection

Boardercross Snowboarding Imagery in the Olympics- 3 Min.

Mental Imagery Works!

Overview of Mental Imagery- 18 Min.

See It, Feel It, Do It- 15 Min.

Imagery Techniques- 16 Min.

Forcing The Port Tacker- 1 Min.

Starboard Not Laying- 1 Min.

Port Tack Layline- 2 Min.

Starboard Stopping Port Tacker- 1 Min.

Isolating Components of Imagery- 21 Min.

Mental Imagery Tools- 7 Min.

An Imagery Script Walk-Through- 18 Min.

A Sample Imagery Script- 13 Min.

Mental Imagery and Injury: Using your mind to heal your body

Section Reflection

Self-Attunement: Objectives and Contents

Kristen Neff on Self-Compassion- 6 Min.

Introduction to Self-Attunement- 10 Min.

Self-Kindness vs. Self Judgment- 21 Min.

Profile of Mood States Assesment

Section Reflection

Anixety Tolerance: Objectives and Contents

Empathy vs. Sympathy by Brene Brown- 3 Min.

Anxiety Management (Interview with Herzog at the ICSA Coaches Colloquium)- 1 Min.

The Drill Down Technique- 6 Min.

Drilling Down to the Core of Anxiety

Two Types of Anxiety- 12 Min.

Anxious or Excited?

The Ice Cube Mindfulness Exercise- 12 Min.

Heart Rate Variability Biofeedback- 22 Min.

Section Reflection

Assertive Communication: Objectives and Contents

"It's Not About the Nail"- 2 Min.

Six Keys To Communication

Overview of Communication- 21 Min.

Forming, Storming, Norming, & Performing with Your Sailing Team

To Communicate, Don't Triangulate!

Specifics of Delivery- 21 Min.

Assertiveness is Not Just Being Direct

Communication in Stressful Environments- 16 Min.

Sportsmanship and Communication are Key

What Makes Family Teams So Successful?

The Coach-Athlete Relationship (Interview with Herzog at the ICSA Coaches Colloquium)- 1 Min.

Section Reflection

Energy Management: Objectives and Contents

Tortoise or the Hare: 2002 Eco-Challenge

Silver Bullets to Achieving Bullets

Relationship Between Sleep and Performance- 13 Min.

Effects of Sleep Deprivation- 21 Min.

Maximizing Sleep Quality- 18 Min.

Creating a Sleep Diary- 9 Min.

Apps for Sleep Enhancement- 13 Min.

Managing Energy Through Anxiety Reduction- 17 Min.

Section Reflection

Anxiety Reduction: Objectives Contents

Fight or Flight: Explained- 4 Min.

Anxiety Concept Review- 17 Min.

Reduce Anxiety Training- Breathing & Heart Rate- 10 Min.

Benefits of Breath Pacing- 10 Min.

Paced Breathing- 6 Minutes

Progressive Muscle Relaxation- 15 Min.

Progressive Muscle Relaxation- 27 Minutes

Autogenic Training- 12 Min.

Section Reflection

Channel Emotions: Objectives and Contents

Dan Jansen: Heartbreak and Triumph- 6 Min.

Overview of Negative Emotions- 17 Min.

Triggering Your Secret Weapon- 18 Min.

Creating an Emotional Trigger Worksheet- 15 Min.

The Next Most Important Thing- 12 Min.

Section Reflection

Bringing It All Together- 15 Min.

Program Complete!!

Core Ingredients of the Reaching Ahead Model- 18 Min.

Mental Health and Mental Performance in Sailing (Webinar for US Sailing)- 1 hr. 25 Min.

Recomendations on Seeking a Mental Performance or Mental Health Practitioner (Herzog & Hays, 2012)

Chatting Goals and Goalscaping with College Coaches- 40 Min.

Scientific Journal Article Detailing Herzog's Video-Imagery Dissertation

Staying Connected While Apart: Interview with LTC Craig Jenkins and Red Sox Bob Tewksbury- 5 Min.

Video from Dr. Rich Gevirtz: Renowned heart rate variability expert- 31 Min.

Guest Lecturer- Sheryl Hoehner on Nutrition

Short Article on Increasing Energy published in The Western Edition (Peper, 2016)

Printable Copy of the Reaching Ahead Model

Reaching Ahead Mental Performance- Questionnaire (RAMP-Q): Researched Version

RAMP-Q (Earlier Version: single page and double-sided)

The Dirty Dozen: Printable List and Descriptions of RAMP Skills

Know Your Values Worksheet

Sport Motivation Scale

Growth Mindset Activity

Goalscape File Download and Link

Mind Body ABC's Worksheets (sailing and general sport)

Downloadable ABC/Breathing Tracker

Mindful Attention and Routines Worksheet

Creating an Imagery Script

Starting Configurations for Imagery (a sample list of tactical imagery scenarios)

2-Week Sleep Diary from Human Performance Resource Center

Recharge Recordings (Anxiety Reduction Practice)

Short Tactics Imagery Recordings