If you want to swim fast, you’ve got to prepare yourself mentally. That’s not always an easy process. Beginning this week, Sport psychologist Aimee Kimball, PhD., introduces a series of articles on usaswimming.org that makes mental training as easy as A-B-C.

The ABCs of mental training will run every two weeks. This week’s topic is Anxiety

Why do I have anxiety?
Many athletes have anxiety before they compete, whether it's a pounding heart, difficulty breathing, tight muscles, or worried thoughts. All animals have what's called the fight-or-flight response in which our bodies prepare to either fight a challenge or to run away from it. These symptoms of anxiety aren't always bad, as they can signal a readiness to compete. Think of a race you were involved in that wasn't important to you or where you knew you would win it easily. You probably didn't have the same signs of anxiety because you didn't see this event as being as threatening. The perception of a challenge/threat is what makes athletes feel anxious.

Changing the Perceived Threat
If situational factors (event importance, your opponents) cause you anxiety, focus on controllable factors that help you to swim well- a smooth stroke, a strong kick, and a well-timed start. When you start to add “uncontrollables” to your focus, you are adding thoughts to your head that don't need to be there and are making it a lot harder to swim to your potential.

Physically Relaxing
To release anxiety, take some long, deep breaths and picture all the physical and mental stress leaving your body. You can also take a few minutes each day to go through your muscle groups, tightening them and then relaxing them. By doing this progressive relaxation, you can recognize when and where you are carrying physical tension and learn to physically loosen your muscles so that you can perform your b

Therefore
Anxiety as you know it doesn't have to exist. You may have some physical activation (faster heart rate, quicker breathing) but you can control this. Simply think how you want to think and leave some time for a pre-race routine that allows you to physically relax. While it requires training, you can regain control of your body by taking control of your mind.

Make it Great!



For more information contact: 412-432-3777; kimballac@upmc.edu

About Aimee C. Kimball, PhD:
Dr. Aimee C. Kimball is the Director of Mental Training at the University of Pittsburgh Medical Center’s Center for Sports Medicine. She received a PhD from the University of Tennessee where she specialized in sport psychology. She is an Association for the Advancement of Applied Sport Psychology Certified Consultant, and is a member of the American Psychological Association, the United States Olympic Committee’s Sport Psychology Registry, the USA Swimming Sports Medicine Network, and the NCAA Speakers Bureau. As a Mental Training Consultant, Dr. Kimball has worked with professional, collegiate, high school, recreational, and youth athletes in a variety of sports, and assists the Pittsburgh Steelers in analyzing potential draft picks. She has been a featured speaker at conferences across the nation and has appeared in Men’s Health Magazine, Runner’s World, Athletic Management Magazine, various local and national newspapers, and has appeared on ESPN, NPR, and news broadcasts across the country. She is a Clinical Faculty member in the University of Pittsburgh’s Department of Orthopaedics and an adjunct faulty member in the Sports Marketing Department at Duquesne University. Currently, Dr. Kimball works with athletes and other performers to assist them in achieving success in sport and life.

B is for Building Your Mindset

Mentally preparing yourself to swim fast can be as easy as A-B-C. Sport psychologist Aimee Kimball brings usaswimming.org her second installment of the ABCs of mental training — “B” is for Building Your Mindset.



Check back in two weeks to find out what “C” stands for.



How should I think to swim well?

Every individual has a unique mental state under which he or she performs best. There is not one right way to think. The key is to know what you are thinking and how you are feeling when you perform your best.



How do I know my ideal mindset?

To identify your ideal mindset, think about the best performance you ever had. Ask yourself:

· What did I do to mentally and physically get ready (music, routines…)?

· Was I relaxed or pumped up?

· What did I focus on throughout the event?

· What words describe how I was feeling? What I was thinking?



How do I recreate this mindset?

First, you have to choose to create your ideal mindset and take responsibility for your thoughts. Second, before each practice and event you should develop a routine that allows you to recreate this mindset. Imagery, music and positive self-talk are great ways to build your ideal mental and physical state. Third, you can come up with a trigger word, phrase or action that reminds you of the characteristics of your best performance. This trigger needs to have meaning to you so that it can focus your mind to help you perform your best. Write the trigger on your hand, goggles or bag so when you see it you will be reminded to think that way and to approach each event with your ideal attitude.





Build your mindset

Instead of just hoping you will be mentally ready to compete, take control and create the mentality you want before each event. Know your ideal mindset and choose to create this mindset through pre-event routines, trigger words and by simply telling yourself, “This is how I’m going to think today.”

Make it Great!

I was in a cafe right below my hostel about a block and a half from Tiananmen Square watching a 27 inch fuzzy television with a grab bag of international viewers. Where were you for the conclusion of the greatest Olympic performance in history?

17 races, 8 days, 7 world records, 8 olympic records, 8 Gold Medals, 1 blue print that Bob Bowman worked to perfection. Bowman learned how to develop the elite Olympian as a young assistant under Paul Bergan during the Tracy Caulkins era. It's a game plan that has been in the works for well over a decade. The Olympic portion began when he was still a boy, as he burst onto the five ringed scene at 15. Four years later was the test run. Bowman and his boy wonder were venturing into uncharted territory in 2004 and they still managed to walk away from Athens with 6 golds. After the 2007 World Championships in Melbourne any educated swim fan had to see this coming.

Thank goodness for Alain Bernard and Milarod Cavic. Without worthy opponents, Phelps's feat would lose its luster. Cavic's quotes provided something that American sports commentators make their living on... drama. Phelps losing the 100 fly wouldn't have been good for swimming, but Cavic saying it would be was. Without a little trash talk, the 4x100 free relay wouldn't have felt as sweet for the American swim fan. This was a huge step for swimming because of those contributions.

Enjoy the moment Michael. Enjoy the fact that you are the biggest star on the planet right now. You've said for a while now that your goal is to bring the sport to the next level, and you've done that. Now in these next few months we all have to figure out how to exist on this new level you've carried us to...

High School Swimming-
There are many pluses for swimming for your own school, in fact there are so many that its ludacris to even name or just list the benefits of swimming for a school. To name just one would be enough, so I will just name the number one reason why one should swim for a school. Friends. Wether or not you swim for a year round program or your swimming three months out of the year, one of your primary reasons when trying a sport at school is to make friends. This doesn't mean that one can't make friends within a classroom, but it means some people like participating in activities where they can have fun and enjoy the company of others.

Club Swimming-