Nine Mental Skills - IGNITE Peak Performance Form

Individual Sport

The Nine Mental
Skills of Successful Athletes

9MSSA-I-2014-2
Name*
First Last
Date of Birth*
Age*
Sport*
Today's Date*
DIRECTIONS

After reading each of the following statements, think about your own sport experience. To what extent is the statement true for you with regard to your sport? Then answer by placing a number between 0 and 10 on the line in front of the statement. A 10 would mean that the statement is 100% true for you. A 9 would be 90% true for you, etc. There are no right or wrong answers. Please answer all of the questions.
ATTITUDE (1)
1. I believe that attitude is a choice.*
Please enter a number from 0 to 10.
2. I choose an attitude that is always positive.*
Please enter a number from 0 to 10.
3. I compete in order to become better rather than to beat my opponents.*
Please enter a number from 0 to 10.
4. I overreact to my mistakes and have trouble letting go of them.*
Please enter a number from 0 to 10.
5. I view myself as a developing athlete and expect to make mistakes.*
Please enter a number from 0 to 10.
6. My value as a person is based entirely on how well I perform in my sport.*
Please enter a number from 0 to 10.
7. I participate in my sport because it enriches my life.*
Please enter a number from 0 to 10.
8. I enjoy competition.*
Please enter a number from 0 to 10.
9. My family pressures me too much to participate in my sport.*
Please enter a number from 0 to 10.
10. When I’ve done the best I can, I am proud of myself even if my performance is disappointing.*
Please enter a number from 0 to 10.
11. I am comfortable with the balance between the time I spent on my sport and on rest of my life.*
Please enter a number from 0 to 10.
12. Winning is the most important part of sport.*
Please enter a number from 0 to 10.
13. My sport is my whole life.*
Please enter a number from 0 to 10.
14. I put too much time and effort into my my sport.*
Please enter a number from 0 to 10.
15. I take full responsibility for my performance in competition.*
Please enter a number from 0 to 10.
16. Before competition I expect to perform well.*
Please enter a number from 0 to 10.
17. I have been called a perfectionist.*
Please enter a number from 0 to 10.
18. I worry about winning and losing.*
Please enter a number from 0 to 10.
19. I (we) should never lose.*
Please enter a number from 0 to 10.
20. Before competition I worry about making mistakes or looking bad.*
Please enter a number from 0 to 10.
21. I enjoy practicing.*
Please enter a number from 0 to 10.
22. Participating in my sport is fun.*
Please enter a number from 0 to 10.
23. Once a competition is over, it’s easy for me to learn from it and start preparing for the next event.*
Please enter a number from 0 to 10.
MOTIVATION (2)
24. I am willing to do whatever it takes to achieve my full potential as an athlete.*
Please enter a number from 0 to 10.
25. I am aware of the rewards and benefits that I expect to achieve through my sport.*
Please enter a number from 0 to 10.
26. I still work hard even when I’m not performing well.*
Please enter a number from 0 to 10.
27. I still benefit from my sport participation even when I’m not performing well.*
Please enter a number from 0 to 10.
28. I am self-motivated. No one has to push me to practice.*
Please enter a number from 0 to 10.
29. Too often I feel tired and don’t want to practice.*
Please enter a number from 0 to 10.
30. Sometimes I find myself performing extremely well and it seems almost automatic and effortless.*
Please enter a number from 0 to 10.
31. In the end, I’m the only person that I have to please.*
Please enter a number from 0 to 10.
32. I often lack the motivation to train.*
Please enter a number from 0 to 10.
33. I practice and play hard even when I’m tired or not feeling well.*
Please enter a number from 0 to 10.
34. During competition I give up when things aren’t going well for me.*
Please enter a number from 0 to 10.
35. Performing well is more important to me than awards and recognition from others.*
Please enter a number from 0 to 10.
36. My success in sport depends on how hard I work, not on my inborn talent.*
Please enter a number from 0 to 10.
GOALS AND COMMITMENT (3)
37. I have specific long-term performance goals.*
Please enter a number from 0 to 10.
38. I have specific, short-term goals for improving my techniques and skills.*
Please enter a number from 0 to 10.
39. I am committed to achieving my goals.*
Please enter a number from 0 to 10.
40. I achieve the goals that I set for myself.*
Please enter a number from 0 to 10.
41. I have a clear picture in my mind of the athlete that I am trying to become.*
Please enter a number from 0 to 10.
42. Before every practice I think of my goals for that practice and review my progress afterwards.*
Please enter a number from 0 to 10.
43. Before every competition I think of my goals for that competition and review my progress afterwards.*
Please enter a number from 0 to 10.
44. I am committed to my training.*
Please enter a number from 0 to 10.
PEOPLE SKILLS (4)
45. I realize that I am part of a larger system that includes my family, friends, teammates, coaches, and others.*
Please enter a number from 0 to 10.
46. In order to succeed I need the help and support of these people.*
Please enter a number from 0 to 10.
47. I am able to communicate my thoughts and feelings to these people.*
Please enter a number from 0 to 10.
48. I am able to listen to these people and learn from them.*
Please enter a number from 0 to 10.
49. I get along well with my coaches.*
Please enter a number from 0 to 10.
50. I get along well with my family.*
Please enter a number from 0 to 10.
51. I never allow opponents to deliberately make me nervous or angry.*
Please enter a number from 0 to 10.
52. Some opponents make me nervous because of their reputation.*
Please enter a number from 0 to 10.
53. I am able to speak up for myself with my family, teammates, and coaches.*
Please enter a number from 0 to 10.
54. I like my coaches*
Please enter a number from 0 to 10.
55. I worry too much about what other people are thinking about me.*
Please enter a number from 0 to 10.
56. I have people in my life who give me emotional support when things are not going well.*
Please enter a number from 0 to 10.
57. I feel too much pressure from other people to perform well.*
Please enter a number from 0 to 10.
58. My coaches like me.*
Please enter a number from 0 to 10.
59. I am able to accept criticism and learn from it.*
Please enter a number from 0 to 10.
60. I need feedback and instruction from my coaches in order to improve.*
Please enter a number from 0 to 10.
SELF-TALK (5)
61. When things are not going well, I maintain my self-confidence with positive self- talk.*
Please enter a number from 0 to 10.
62. I use self-talk to control my emotions.*
Please enter a number from 0 to 10.
63. When I’m not performing well, I “beat up on myself” (or say bad things to myself).*
Please enter a number from 0 to 10.
64. I use self-talk to keep focused during competition.*
Please enter a number from 0 to 10.
65. When I’m not performing well, I stay calm and focused by talking to myself the way I would talk to my own best friend.*
Please enter a number from 0 to 10.
66. I use self-talk to remind myself how to improve or execute a technique.*
Please enter a number from 0 to 10.
MENTAL IMAGERY (6)
67. I mentally practice skills by imagining myself doing them correctly.*
Please enter a number from 0 to 10.
68. I prepare for competition by imagining myself performing well.*
Please enter a number from 0 to 10.
69. I imagine myself making mistakes or doing things wrong.*
Please enter a number from 0 to 10.
70. My imagination is so vivid that it almost seems like the real thing.*
Please enter a number from 0 to 10.
71. In competition I picture things in my mind just before doing them.*
Please enter a number from 0 to 10.
72. When I make a mistake, later on I imagine myself doing it correctly.*
Please enter a number from 0 to 10.
ANXIETY (7)
73. I understand that nervousness is part of sport and should be expected.*
Please enter a number from 0 to 10.
74. Some nervousness can help me perform well.*
Please enter a number from 0 to 10.
75. I know how to reduce nervousness when it becomes too strong without losing my intensity.*
Please enter a number from 0 to 10.
76. I am too nervous before competition.*
Please enter a number from 0 to 10.
77. I am too nervous during competition.*
Please enter a number from 0 to 10.
78. During competition I get nervous when things are not going well.*
Please enter a number from 0 to 10.
79. My muscles become too tight during competition.*
Please enter a number from 0 to 10.
80. I choke under pressure.*
Please enter a number from 0 to 10.
81. I get so nervous that my stomach begins to act up or I get diarrhea.*
Please enter a number from 0 to 10.
82. At the start of competition, my energy level is just right, not too pumped up or down.*
Please enter a number from 0 to 10.
83. I stay energized throughout the competition.*
Please enter a number from 0 to 10.
DEALING WITH EMOTIONS (8)
84. I understand that sports are emotional and can bring out joy, excitement, anger, and disappointment.*
Please enter a number from 0 to 10.
85. I am able to use my emotions to improve performance.*
Please enter a number from 0 to 10.
86. I have difficulty in controlling my anger during competition.*
Please enter a number from 0 to 10.
87. My emotions get control of me and interfere with good performance.*
Please enter a number from 0 to 10.
88. I get overly upset when things don’t go the way they’re supposed to.*
Please enter a number from 0 to 10.
89. I enjoy the emotions that I experience during competition.*
Please enter a number from 0 to 10.
CONCENTRATION (9)
90. I know what I should be paying attention to each moment while I’m competing.*
Please enter a number from 0 to 10.
91. I am able to maintain focus and resist distractions during competition.*
Please enter a number from 0 to 10.
92. In competition I am able to regain my focus quickly when I lose my concentration.*
Please enter a number from 0 to 10.
93. While competing I worry too much about winning and losing.*
Please enter a number from 0 to 10.
94. In competition I focus on what’s happening right now, not what just happened a few moments ago.*
Please enter a number from 0 to 10.
95. During competition I have trouble staying focused because of problems in my personal life.*
Please enter a number from 0 to 10.
96. After I make a few mistakes I lose my focus.*
Please enter a number from 0 to 10.
97. In competition I get distracted by things or people in my surroundings.*
Please enter a number from 0 to 10.
98. I am able to change my focus quickly when the situation around me changes.*
Please enter a number from 0 to 10.
99. My mind wanders away from what I should be paying attention to.*
Please enter a number from 0 to 10.
100. I get distracted during competition by my own thoughts.*
Please enter a number from 0 to 10.
101. While competing I pay too much attention to the score.*
Please enter a number from 0 to 10.
102. Even when I’m tired, I maintain my focus.*
Please enter a number from 0 to 10.
103. While competing I am able to focus on what’s important and ignore all distractions.*
Please enter a number from 0 to 10.
I am currently practicing and performing well.*
Please enter a number from 0 to 10.
Name
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ATTITUDE (1)

MOTIVATION (2)

GOALS AND COMMITMENT (3)

PEOPLE SKILLS (4)

SELF-TALK (5)

MENTAL IMAGERY (6)

ANXIETY (7)

DEALING WITH EMOTIONS (8)

CONCENTRATION (9)

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