Know your abilities It is essential that umpires have an accurate understanding of their ability and knowledge of their strengths and weaknesses.

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1 2.2 Mental Skills Maximising your performance Strategies can be developed and implemented which will assist you to maximise your performance. The psychological factors which affect umpires are critical to performance levels. Umpires can prepare themselves psychologically just as they prepare themselves physically. "Physical preparation is vital, as explained in a previous unit, but good physical preparation alone will not ensure good performance. Good physical preparation and good psychological preparation will give you the best opportunity to maximise your performance and fulfill your potential. Know your abilities It is essential that umpires have an accurate understanding of their ability and knowledge of their strengths and weaknesses. Consistently high level performers are clear as to what their strengths are and do everything in their power to maximise the likelihood of these occurring. It is vital that you reflect upon what it is that you do, how you prepare for and carry out your duties when umpiring to the best of your ability. This is an issue of choice rather than chance. It is your responsibility to ensure that your preparation (physical and mental) for each game is meticulous, and having ensured this is the case you can, with realistic confidence, expect to do extremely well in the forthcoming contest. Discover your pattern of success and adhere to it. DO NOT ALLOW ANYONE OR ANYTHING to distract you. THIS IS AN ISSUE OF SELF-DISCIPLINE AND PROFESSIONALISM. Wherever possible concentrate on what you do well when umpiring - all the time setting additional time aside weekly to be working on areas of vulnerability. See these areas as "challenges" to be negotiated, and recognise that as you continue to travel the road to success, constant self review and improvement are essential. Each day, each training, spend time eliminating errors. Your mentality and ultimate goal must be No Weak Links! If weaknesses are identified, it is possible to develop plans to overcome them, if weaknesses are not identified and acknowledged, then they cannot be overcome. For umpires to establish an understanding of their ability, they need feedback on performance. This feedback comes from many sources, players, coaches, officials, media, supporters, umpires' coaching and observing personnel. Generally the most objective and relevant feedback is provided by umpiring personnel. Umpires should also develop strategies to evaluate their own performances. In such instances, honesty in evaluating your own performance is the most important attribute. Gain a good understanding of what you do well, and develop a pre- match routine to ensure umpiring performance does not rest on luck, but revolves around preparation.

2 2.2.2 Concentration Concentration is the capacity to exercise control of thoughts and demonstrate total focus on correct factors - internal and external. Such umpires display composure and confidence even in the face of adversity, and can focus on specific strategies / procedures which have been shown to ensure consistency of high standard performances. Indeed the capacity to concentrate is at the centre of every umpiring performance. Without doubt the most valuable mental skill an umpire can possess is the ability to maintain concentration in the face of distraction, when competition is at its toughest. To be sufficiently relaxed in mind and body, yet to complete the requirements of the task, is the key to ensuring consistently high performance levels. Quite often umpires may allow themselves to be distracted, worrying about a previous decision, thinking about what might come later, worrying how an Observer/Coach may have viewed a decision, worrying about the consequences from the match, " will I hold my place?, will I be promoted? will I get a final?" Umpires who are deep in concentration often appear unmoved and unaffected by external factors - simply going about their usual routine as if it was a training exercise. The crowd reaction, noise, scores and significance of the occasion, seem unable to interfere with, or distract, them. Each umpire should be able to list factors or cues which, if concentrated upon, will enable them to turn in consistently high standard performances. Similarly each umpire should be able to list factors that they cannot afford to concentrate on, and identify possible strategies to employ, to minimise errors occurring. In a sport which is dominated by a furious pace, and the need to make split second decisions and correctly execute knowledge and skills, a clear mind and total focus on the "here and now" is paramount. Failure to give anything other than 100% concentration to the present task spells disaster for an umpire. Therefore, rather than wasting time worrying about errors or criticism of decisions made previously, focus on the present. It is vital to practice and learn strategies for blocking out distraction. Similarly, successful umpires deliberately place themselves at training, in match-like situations, which requires them to learn appropriate concentration strategies. REMEMBER: Concentration is best achieved by concentrating on the task at hand - the HERE AND NOW! List and reflect upon some key cues which you need to focus on in a match! Identify some match type situations and practice concentrating.

3 2.2.3 Coping with Pressure Umpires commonly experience "pressure or stress" whenever they perceive there to be a major difference between what they believe is being demanded of them from the game, and what they believe their capabilities are - particularly when they know the outcome of the performance to be very important. The key to successfully dealing with pressure is to realise that problems tend to be more in the mind of the performer rather than the external event (game). Therefore, if an umpire wishes to deal effectively with stress he must just alter his perception. When an umpire is feeling under pressure or stressed, he is generally referring to his inability to cope satisfactorily with how he sees the demands of the specific situation (game). This leaves him feeling threatened, worried, tense and frustrated. Reports of an inability to think clearly or logically and feelings of being "not in control", coupled with a narrowing of attention, are common. The effects of pressure will result in either one of the following cycles being activated: (a) Flight When an umpire feels that a situation is too daunting or too frightening, then performance will most likely suffer; his body tenses and inefficient usage of knowledge and physical skills results. This is commonly referred to as the FLIGHT response. (b) Fight Alternatively, when an umpire believes the forthcoming situation (game) is manageable or a challenge", he will utilise the adrenalin and additional energy levels to meet and defeat the situation. This is referred to as the FIGHT response. Umpires need to be able to cope with the many and varied pressures associated with their role. Preparation is the key to coping adequately with these pressures - the better the preparation, the better the ability to cope. Be prepared - know what you are going to do when the occasion arises. Visualise yourself coping well with pressure situations.

4 2.2.4 Self-Talk The conversation you have with yourself is commonly referred to as self-talk. Self statements and what you choose to concentrate on (whether it be your strengths or weaknesses) will ensure that from umpiring you get what you expect to get. Successful umpires choose positive thoughts and behaviours, and understand how these both have a powerful impact upon their brain. Recognising the destructive potential of self-doubts and self-criticisms ensure that you can always control emotional responses and radiate a realistic level of confidence and optimism. In elite sport, where every decision potentially has huge implications, it is useful for umpires to avoid the temptation of judging themselves harshly or allow themselves to become overrun with negative putdowns. Rather, give yourself compliments and prior to competition commence reading over some encouraging self-statements to enhance your expectancy of another pleasing performance. Turn negative self talk into positive talk regarding you doing/knowing! Use phrases like - I do. I can., I have done..

5 2.2.5 Visualisation Underlying Principles The human brain and nervous system works purposely to achieve goals. Your imagination can be used to accomplish all your goals through images; mental imagery and rehearsal. Your nervous system cannot tell the difference between an imagined experience and a real experience. In either case, it reacts automatically to information which you give it from your brain. We all react to what we think or believe or imagine to be happening in the environment. You act and feel not according to what things are really like, but according to the image your mind holds of what they are like. Too often our ideas and mental images concerning ourselves are distorted and unrealistic leading us to inappropriate behaviour. Imagine yourself being Successful Realising that your actions, feelings and behaviour are the result of your own images and beliefs gives you tremendous freedom to alter those things of which you do not approve. Through visualisation and mental training you can practice the traits and skills you want - simply picture yourself performing in a confident and successful manner. Practice and rehearse yourself handling all difficulties properly and competently. ACTION! Spend 5 minutes each day, relaxing in an easy chair, visualising yourself achieving your goals - discipline yourself to maintain a clear mental picture. Actually see yourself performing the activity as you wanted and your brain will act this out in real life. Another side benefit of mental picturing is that it forces you to use 'positive thinking', a constructive way of carrying you further forward towards your goals. Remember that by utilising your imaginative power you are making full use of the creative mechanism within you which will help you achieve your best possible 'self'. It is a great way to maximise your skill, benefits of hard work and untapped talent.

6 2.2.6 Confidence Building Formulate and stamp indelibly on your mind a mental picture of yourself as succeeding. Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop this picture - never think of yourself as failing. Always picture 'success' no matter how badly things seem to be going at the moment. ACTION! Whenever a negative thought concerning yourself comes to mind, deliberately voice a positive thought to cancel it out. Do not build up obstacles in your imagination - minimise them and put in a plan of action to efficiently deal with them. Do not inflate obstacles with fear thoughts. Do not get locked into comparisons to others - never try to copy others - be you. 'I can do this!' 'I am in control' 'I believe I will do well' 'I know I can handle any situation that arises' Talk to someone who cares for you and is competent to help you understand why you do what you do. Learn the origin of any inferiority and self doubt feelings. Self knowledge leads to a cure. Daily set yourself a challenge - actually do something which will affirm your ability and strength of character. Write down a true estimate of your own ability and continue to record your achievements. This will also enable you to develop a wholesome self-respect. REMEMBER - PRACTICE IS ESSENTIAL - Don't just expect it to happen. Work hard at these suggestions.

7 2.2.7 Coping with Criticism It is understandable that the role of the umpire attracts attention. The fact that the umpire makes decisions that impact on the game invariably causes people to have opinions about those decisions. The laws of our game need to be interpreted and applied and umpires have to make a judgment on what they see. "Everybody's an expert" when it comes to umpiring an umpire has to come to terms with the fact that other people will see and interpret events differently on many occasions. Umpiring provokes much negative comment from spectators, officials, administration and media. Much of this criticism is based on bias, (spectators support their teams and are entitled to do so) or is uninformed, very few people really take the trouble to learn the Laws. Umpires need to develop a tolerance of negative comment, but should not discount it entirely; often it is an opportunity to learn something. However, the ability to sort the "wheat from the chaff" will enable the umpire to note feedback which will assist in his development, and to discount the rest. The secret of coping with criticism is to listen, determine whether it is valid, if it is not, discard it without further thought, if it is, look at it as an opportunity to do something about it to improve your performance. Reflect on how you respond to criticism and discuss with your coach/mentor.

8 2.2.8 Coping with the umpiring environment The match day environment can be very challenging for umpires. It is important that Umpires develop strategies to assist them to cope with the umpiring environment. Pre-match Umpires can use the pre-match period to acknowledge and communicate with other participants, taking the opportunity to establish and build a relationship, particularly with players. During the match The way in which the Umpire goes about umpiring will have an impact on players, coaches, administrators and supporters. The match environment can become unpleasant with conflict between players, which the Umpire will have to respond to and intervene, or it may involve abuse from players. It is important in these situations that Umpires do not let the poor behaviour of others affect their concentration and decision making. Umpires need to be aware that supporters get emotional and vocal with their support for their team and players, and that generally the verbal attack on players and Umpires is not meant as a personal attack. It is important for Umpires to ignore the comments and to block them out of their mind. Concentrating on the task at hand will assist Umpires to remain focused. Post-match After the match it is good practice to join the players and officials in a social setting, especially if invited. It provides an opportunity to get to know players and club officials and to strengthen the relationship with them. Develop and refine match day routines/strategies with your coach/mentor to assist you to cope with the match day environment.

9 2.2.9 Dealing with Disappointments No one enjoys pain and disappointment which often causes enormous heartache. The following are some constructive suggestions/actions for you to implement when 'things' are just not going the way you had imagined or wanted with your umpiring (or other areas of your life): 'UNLOAD' RATHER THAN BOTTLE IT UP Seek out a friend - someone you can trust. Write about it - try and find out what actually has gone wrong, why it has and how best to implement a recovery program. Remember there are people who care for you and want to help you through this difficult time, so contact them. REVIEW YOUR GOALS Are they realistic? What modifications are required? Identify strengths / weaknesses and work on them. Is it a minor setback or does it require a major rethink? Discuss these with someone who can be objective, like your coach/mentor LOOK FOR THE GOOD What have you learned in this experience? What can you do to ensure a more positive result will occur next time? See this disappointment as a 'challenge' and an opportunity for new goals to be achieved. Recognise the strength you will gain from dealing with this hurt in an honest manner. Be thankful for the memories and now move on. PERSIST WITH YOUR BELIEFS AND VALUES Hold dearly to your beliefs and values and refuse to change them no matter what pressure may come to bear on you - seek out those who will support you. Know that things will get better - just hang in and persist. The wheel will turn! TREAT YOURSELF In this difficult time, do things for yourself which give you enjoyment - rebuild your health and positive approach. Spend time with friends. Avoid being with people who are draining and/or a negative influence on you. TRY TO RELAX Maintain balance in your lifestyle; keep up your physical training to compensate for the emotional strain. Finally, regain control of your life and of your thinking. Set daily goals and recognise your every achievement - exhibit the courage to try again and before long you will be exhibiting all the characteristics of happy and successful people. Discuss with your coach/mentor.