Course curriculum

  • 1

    Welcome to Reaching Ahead Mental Performance Training!

    • Welcome to RAMP Training for Gymnasts!

    • Intro to Program: Objectives and Contents

    • Mental Training and the Performance Cycle

    • Reaching Ahead Mental Performance Model (Prezi Presentation)

    • Overview of Mental Performance Training through the RAMP Model

    • Reaching Ahead Mental Performance Questionnaire (RAMP-Q)

    • Honing Your Mental Game

    • Simone Biles on Mentality and Lessons Learned from Gymnastics

    • Article (by Alyssa Roenigk with ESPN): Simone Biles and Laurie Hernandez Succeed with Mental Skills Training

    • YouTube Usage Disclaimer
  • 2

    Know Your Values

    • Objectives and Contents

    • Values Vs. Goals- Video by Dr. Russ Harris

    • Intro to Values & Tough Choices Based on Values

    • Simone Biles Ad-- What values does she demonstrate?

    • What Really Matters to You?

    • Aligning your Values

    • Values Driven Behaviors

    • Winning Vs. Chasing Values
  • 3

    Understanding Your Motivation

    • Content Overview

    • Simone Biles on Motivation (3 min.)

    • Rule Yourself- Michael Phelps (2 min.)

    • Peak Performance- Reaching "11" With Heather McPhie

    • Extrinsic vs. Intrinsic Motivation- 21 Min.

    • Self-Esteem Vs. Self-Efficacy

    • Schedules of Reinforcement

    • Motivation & Burnout

    • Cultivate your Motivation

    • Copy of Section Reflection
  • 4

    Engage SMART Process Goals

    • Goal-Setting: Objectives and Contents

    • Simone Biles Talking About Goals

    • Overview of Goals

    • With Process Goals, Outcomes Follow

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

    • SMART Goal Setting

    • Get SMART about setting goals

    • Growth Vs. Fixed Mindset

    • Embrace the Process (Brief interview with Dr. Herzog at the ICSA Coaches Colloquium)

    • Copy of Section Reflection
  • 5

    Energy Management

    • Energy Management: Objectives and Contents

    • Silver Bullets to Achieving Bullets

    • Relationship Between Sleep and Performance

    • Maximizing Sleep Quality

    • Managing Energy Through Anxiety Reduction

    • Food and Nutrition for Sport Performance

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

    • Section Reflection

  • 6

    Assertively Communicate

    • Module Description:

      FREE PREVIEW

    • Assertive Communication: Objectives and Contents

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

    • Six Keys To Communication

    • Overview of Communication

    • Forming, Storming, Norming, and Performing

    • To Communicate, Don't Triangulate!

    • Specifics of Delivery

    • Assertiveness is Not Just Being Direct

    • Communication in Stressful Environments

    • Sportsmanship and Communication

    • Coach Athlete Relationships

    • Section Reflection

  • 7

    Anxiety Tolerance

    • Anixety Tolerance: Objectives and Contents

    • Empathy vs. Sympathy by Brene Brown- 3 Min.

    • Thoughts on the Empathy vs. Sympathy Video

    • The Drill Down Technique

    • Drilling Down to the Core of Anxiety

    • Two Types of Anxiety

    • Anxious or Excited?

    • Covid Related Anxiety Concerns

    • Heart Rate Variability Biofeedback
  • 8

    Anxiety Reduction

    • Module Description:

      FREE PREVIEW

    • Anxiety Reduction: Objectives Contents

    • Introduction to Reduction Module

    • Fight or Flight: Explained- 4 Min.

    • Anxiety Reduction Concept Review

    • Vary Heart Rate to Perform!

      FREE PREVIEW

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

    • Optimal Breathing Rate

    • Progressive Muscle Relaxation- 15 Min.

    • Progressive Muscle Relaxation- 27 Minutes

    • Autogenic Training- 12 Min.

    • Section Reflection

  • 9

    New Self-Talk Habits

    • Module Description:

      FREE PREVIEW

    • Self-Talk: Objectives and Table of Contents

    • Nike on Self-Talk (can we really control self-talk?... let's influence new habits)

    • The ABCs of New Self-Talk Habits

    • Mind Body ABCs

    • Defense Mechanisms and Irrational Fear

    • Young Ski Jumper Overcomes "Irrational" Fear

    • Fear of Failure and Fear of Success

    • What to do When You’re Winning

    • Adaptive Thinking Habits

    • Section Reflection
  • 10

    Develop Mindful Routines

    • Module Description:

      FREE PREVIEW

    • Mindful Attention: Objectives and Contents

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

    • Maladaptive Thinking Habits

    • Focus Acronyms

    • The Focus Grid

    • Leveraging Routine

    • Best Routines are Not Routine?

    • Section Reflection
  • 11

    Utilizing Mental Imagery

  • 12

    Practice Tuning Into YOU

  • 13

    Channeling Emotions

    • Module Description:

      FREE PREVIEW

    • Channel Emotions: Objectives and Contents

    • Dan Jansen: Heartbreak and Triumph

    • Overview of Negative Emotions

    • Triggering Your Secret Weapon

    • Section Reflection

    • Bringing It All Together

    • Putting it all to work!

    • Program Complete!!
  • 14

    Bonus Material!

    • Guest Lecturer- Sheryl Hoehner on Nutrition

    • Video version of Sheryl Hoehner Lecture

    • Copy of Body Image Seminar

    • Micheal Phelps on Visualization and Competition Prep

    • Madison Hubbell using Imagery-- US Ice Skating