The Super Mental Training Book

PAGE

1. Beta waves, as seen on EEG machine 8

2. Alpha waves, as seen on EEG machine 8

3. Picture of Dr. Stevenson, the author, playing tennis under the influence of autosuggestions 27

4. Picture of Ken Norton shadow boxing, an activity in which he often gave himself hypnotic suggestions 35

5. Drawing of how a sidehill putt should be visualized, as recommended

by Tom Watson 74

6. Picture of discus champion Lisa Vogelsang engaging in self-hypnosis 80

7. Picture of weight lifter Russ Knipp setting a world record in the press in the

1972 Olympics, thanks in part to self-hypnosis Ill

8. Picture of Kevin McLain, LA. Rams linebacker (1976-79),

performing meditation 168

9. Picture of preparations for the 1985 University of Hawaii football

team's firewalk 180

10. Bar graph showing the results of an experiment on strength performance

conducted by Dr. Unestahl 197

11. Bar graphs showing the performance levels attained by Swedish athletes

skilled in Inner Mental Training 199

12. Gymnastics Feedback Sheet, a form filled out by Cal State Fullerton

gymnasts after every meet 215

13. Graph of Performance vs. Arousal Level—the inverted "U" concept 217

14. Picture of hypnosis user Rod Carew, 7-time American League batting champion 224

15. Questionnaire about SyberVision sent to Coach Gould 232

16. Picture of tennis player Tim Kilker in the autohypnotic state 246

FOREWORD

You are fortunate to have in your hands the most remarkable book ever written about mental training for athletes. As you no doubt desire to become the best you can be, let me tell you more about this brilliant masterpiece and the man responsible for it, so that you will better perceive the enormous benefits potentially in store for you by your continuing to read on.

I have known Dr. Robert K. "Bob" Stevenson for several years, and have followed with keen interest his progress in the creation of The Super Mental Training Book. Bob's self-appointed task can only be called monumental. His goals were to: (1) interview as many athletes, coaches, and sports psychologists as possible, learning first-hand what they are or are not doing in the area of mental training; (2) study any material—books, articles, audio and videotapes—dealing with mental training for athletes; (3) synthesize and organize this voluminous information so that readers of this book can choose from a variety of proven mental rehearsal techniques and strategies the ones they feel will prove helpful in their situation; and (4) critically examine mental training for athletes to show what conditions offer the best chances of success for the individual in given athletic events. These goals, as you will shortly see, were successfully achieved.

The Super Mental Training Book came about because Bob Stevenson possesses a unique background. He is, first of all, a competitive athlete in several sports. He has participated in the National Outdoor Racquetball Championships, California Handball Championships, dozens of tennis tournaments in the "Open" and "B" divisions, as well as many long-distance races and track meets. Dr. Stevenson played varsity tennis at California State University, Fullerton, and is the author of several books, including "The Golden Era of Preventive Medicine" and "Backwards Running." Of his four college degrees, his doctorate is in Naturopathy (the science of healing without drugs or surgery), and his Master's is in Social Science. He has had, in short, constant exposure to the athletic world, and this, combined with his expertise in health and psychology, has formed the foundation for The Super Mental Training Book. Applying his in-depth knowledge of mental rehearsal techniques, Dr. Stevenson taught self-hypnosis to more than 20 athletes during the mid-1970s. Most of them produced outstanding athletic performances while using self-hypnosis—some setting national records in the process. This positive outcome fueled the author's desire to write a mental training book to which professional and weekend athletes alike could turn for guidance and motivation. Dr. Stevenson reasoned that such a book needed to be more than an academic treatment of one mental rehearsal technique after another (what typically is encountered in other sports psychology type books). He believed that the reader would be most influenced by testimonials of known athletes. Certainly the words and stories of Jack Nicklaus, Wade Boggs, Martina Navratilova, and other sports champions, citing their successful experiences with mental training, would prove more useful and inspirational than any presentation of theoretical concepts. Furthermore, by bringing the experience of such stars into a personal frame of reference, it would let even the most casual athlete realize the potential of such techniques. This approach added years to Dr. Stevenson's project. The result is, however, what I believe to be a magnificent product of genius and perseverance.

I strongly recommend The Super Mental Training Book to anyone interested in active sports. You wish to improve, I'm sure. In this book you will learn how the application of various mental training strategies have brought championships, records, and greatness to many athletes. More important, though, is to learn how you yourself can profit from these easy-to-use methods. Once this realization is clear, act upon it. For your athletic performances, and life, will then attain a new level of accomplishment and satisfaction.

Paul Scully-Power, D. Sc. Space Shuttle Payload Specialist Mission 41-G, October, 1984

MENTAL TRAINING STRATEGIES TIME LINE (INTRODUCTION)

Mental Training Sessions

(Naruse taught 125 Japanese Olympians self-hypnosis, resulting in increased confidence and improved performances; the author promotes regular practice of self-hypnosis, visualization, or other mental disciplines of interest, estimating that 95% of all athletes do not engage in mental training; Dr. Kroger advocates 6 short self-hypnosis sessions per day; lactic acid level usually falls during mental training)

Avoidance of Drugs, Marijuana

(Hypnotist Pat Collins requires her students to stay off pot, having found that drug users rarely master self-hypnosis, because they do not practice; Dr. Reedy notes that Oakland Raiders who were "regular users were usually gone by the end of the year," their motivation having disintegrated; Cleveland Browns coach Sam Rutigliano saw drug-using players lose their discipline)

Applying the Instant

Self-hypnosis

Capability

(If necessary, one can give himself reinforcing autosuggestions during time outs and breaks in the action)

INTRODUCTION

Golf legend Jack Nicklaus says, "Form a positive picture in your mind of how the ball must behave to drop into the hole, then stick to your plan as you set up to and stroke the ball." Meanwhile, another great golf champion, Tom Watson, declares that "the most important aspect of any shot is to visualize what you want to do before you address the ball and swing." Ken Norton, former world heavyweight boxing champion, once observed, "By the time I get to the fight everything is embedded in my subconscious. Then, if an opportunity presents itself during the fight, it's an automatic reflex." Tennis's Martina Navratilova informs us, "Especially if I've got a grudge match, or I want to prove something, win something big, I will go to sleep imagining what I am going to do. I try to envision the kind of points I want to be playing, the feeling of euphoria after the win, everything." Men's tennis champion, Ivan Lendl, by contrast, remarks that "I practice to music because it gives you rhythm and inspires you to play your best. I have speakers in the trees and on my practice court, and I seem to play my best matches when one of my favorite songs sticks in my mind." One of baseball's premiere hitters, George Brett, recalls what he did while recovering from an injury during the 1980 season: "I'd sit on the bench and visualize myself at the plate. I must have batted 600 times in my mind."

What are all these sports superstars talking about? They are, of course, referring to mental training strategies—strategies which have helped each achieve his or her full athletic potential. Over the years many top athletes have used self-hypnosis, visualization, meditation, music, and other mental rehearsal techniques to dramatically improve their athletic performance. The resulting outstanding performances have often led to world records and championships. You read about the world records and money won by these athletes, but little is said about their mental training regimens. Yet, as far as most athletes are concerned, this is the story which should be reported. For the mass of evidence clearly indicates that self-hypnosis, visualization, and other mental disciplines can help the average athlete, top athlete—any athlete—achieve his potential; and realizing one's full potential is the logical, ultimate goal.

In this book I am going to tell you about the mental training strategies used by scores of sports champions, including the Soviet Olympic athletes, and their successes (and occasional failures) while employing these techniques. I am going to report this behind-the-scenes story in greater detail than ever before attempted, noting at times the mistakes and blunders some have made in seeking mental training's benefits. You will see that there are simple mental procedures you can easily learn and practice which will substantially improve your game, as well as help you in everyday life. Especially if you are a junior athlete, you can use these procedures to transform your emotional outbursts into precision victories; you will play with confidence and total concentration, and make things rough for your opponent. For coaches, the bottom line is that the mental techniques discussed here, when properly implemented, will enable your players to win more often.

You will learn that the "best" mental discipline is the one you feel most comfortable in practicing, and which generates the greatest positive results for you. Some athletes swear by self-hypnosis, some like visualization, others favor meditation, and so on. Every person is different, and possesses his own preferences and inclinations. So, choose from the dozens of mental procedures presented in this book one or more you feel might help you, and see what happens. Before you embark on this course of action, though, you might wish to profit from a clearer understanding of the role mental training now plays in sports. The balance of this chapter offers a useful context with which to view mental training, describes some of its features, and highlights an effective and powerful mental rehearsal technique.

THE SUPER MENTAL TRAINING BOOK

Pioneering Work on the Use of Hypnosis by Athletes

In 1972, a book was published which has virtually gone unnoticed: The Use of Hypnosis in Athletics, by Dr. Wilfred M. Mitchell. The book is one of those pioneering efforts which contains virtues and deficiencies in equal measure. I shall not review all the book's contents, but will give you some idea of what it is about. Dr. Mitchell lists three purposes of his book: (1) "to bring into the open forum of public discussion" the topic of the use of hypnosis in athletics; (2) to report the findings of a survey Dr. Mitchell sent to high schools, junior colleges, colleges, and universities in the U.S. and Canada. The survey, conducted in 1969, mainly tried to determine how much and how often athletes in these schools used hypnosis; and (3) "to contribute an opening statement in the discussion of the use of hypnosis in athletics by approving its use when done intelligently'' These purposes are laudable, but Dr. Mitchell's book hardly created a ripple. One major reason for this was that the book could be obtained only by ordering it from the Department of Psychology, University of the Pacific, an obscure marketing concern to say the least. It is not surprising, therefore, that hardly anyone knows the book exists.

Dr. Mitchell obtained his information from a questionnaire. He sent the form to 1641 colleges and universities across the country. A disappointing total of 422 schools replied. Of these only 76 reported instances where some of their athletes had used hypnosis. Furthermore, it is not known who filled out the questionnaire—the Athletic Director's secretary, a part-time coach, the athlete himself—we simply do not know. Obviously, it is important that affected athletes directly participate in any such questionnaire project.

It seems that the only meaningful way to reasonably estimate how many athletes use hypnosis, visualization, and similar mental rehearsal techniques, and how often they practice these techniques, is to talk to the athlete himself! No matter how perfectly designed, a questionnaire sent to an athletic department probably does not get any farther than the Athletic Director's secretary. Tracking down the athlete and talking to him does require a lot of effort, but it is by far the most rewarding way to research the subject.

For the last 15 years, I have talked to hundreds of athletes. The overwhelming majority of them have never used self-hypnosis, visualization, or other mental preparation procedures. However, I discovered quite a few who do. These athletes, forming the minority, besides telling me of their experiences with mental training, related several incredible stories that come out only through personal contact.

Dr. Mitchell's study uncovered 76 instances of athletes using hypnosis, but the names of these athletes who employed the technique were not given. If we do not know their names, we cannot confirm the facts. It is advisable therefore that we find athletes who are willing to publicly discuss their use of mental training strategies; and, I have found that if we approach in person athletes reported or rumored to use mental disciplines, most likely they will openly discuss their experiences. This direct approach proved truly helpful because whenever I had questions about certain details of a testimonial later on, I could go back to the athlete and doublecheck the actual situation.

I should mention that a few professional athletes would not speak to me about their mental training experiences, even though the information was already public knowledge (had been reported in newspapers and magazines). But, these closed mouths constituted less than a handful. Every other athlete I approached was willing and eager to tell his story. Bruce Ogilvie, a sports psychologist at San Jose State University, who has worked as a consultant for the Dallas Cowboys, Philadelphia '76ers, and several other professional sports teams, says that "athletes don't want people to know they've had shrinks in their lives. It's very dangerous to do that. There's the implication that you didn't do it all yourself and it could imply that you had some severe emotional problems."[1] Again, contrary to what Dr. Ogilvie indicates, most of the athletes I