Course curriculum

  • 1

    Introduction

  • 2

    Know your Values

  • 3

    Understand Your Motivation

    • Module Description:

      FREE PREVIEW
    • 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

  • 4

    Engage SMART Process Goals

    • Module Description:

      FREE PREVIEW
    • 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

  • 5

    Building Self-Talk Habits

    • Module Description:

      FREE PREVIEW
    • 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

  • 6

    Develop Mindful Routines

    • Module Description:

      FREE PREVIEW
    • 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

  • 7

    Utilize Mental Imagery

    • Module Description:

      FREE PREVIEW
    • Imagery: Objectives and Contents

      FREE PREVIEW
    • Boardercross Snowboarding Imagery in the Olympics- 3 Min.

    • Mental Imagery Works!

    • Sailing Video-Imagery- 20 Min.

      FREE PREVIEW
    • 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

  • 8

    Practice Tuning Into YOU

  • 9

    Hang In There With Anxiety

    • Module Description:

      FREE PREVIEW
    • 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

  • 10

    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- 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

  • 11

    Persevere With Energy Management

    • Module Description:

      FREE PREVIEW
    • 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

  • 12

    Reduce Anxiety

  • 13

    Channel Emotions

    • Module Description:

      FREE PREVIEW
    • 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!!

  • 14

    Bonus Material

    • Core Ingredients of the Reaching Ahead Model- 18 Min.

    • ICSA Coaches Colloquium- Takeaways from Herzog's Presentation to Coaches- 2 Min.

      FREE PREVIEW
    • 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)

    • Values and Sacrifice in Sailing (Interview with Lynn Fitzpatrick)- 27 Min.

    • 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.

    • Healing Imagery (Torn ACL)- 10 Min.

      FREE PREVIEW
    • 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)

  • 15

    Library of Printables/Downloadables

    • 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