Recognize that Success Breeds Confidence. Because confidence is so critical to
performance, a great deal of research has looked at how confidence is developed.
And, we have found that the best way to develop confidence is though “performance
accomplishments”; that is, though success. This success can be found in both
practice and competition. To build confidence then, one can recall past successes -
- calling to mind the feeling of success, which can also serve as “proof” that you
really can do it. And, as is discussed in the following point, one can create success.
As we’ll discuss, the challenge comes when competition successes are few and far
between.
Build success into your training. It was mentioned that success breeds
confidence, which leads us to suggest that you need to find “success” on a
consistent basis. You are doing good things all the time in training; now, you need
to be purposeful about making note of all these successes because it is these daily
successes that you can carry with you to competition to enhance your belief that you
really are ready to swim fast. One way to do this is by keeping a “success log”
where you record the 2-3 successes of each day. Another strategy is to establish a
goal setting system (See the Goal setting chapter for more information). By setting
goals and achieving them you are in essence structuring success into your training.
The late tennis great, Arthur Ashe, talked about how he used goal setting to help his
self-confidence:
One important key to success is self-confidence. An important key to selfconfidence
is preparation. Complete mental and physical preparation has
to do with sacrifice and self-discipline. Start by setting modest goals that
are meaningful, but attainable. For example, every Sunday night, write
down four things that you want to accomplish for the following week, and
then make sure that seven days later when you make up your next list, all
four items have been crossed off. These small but meaningful completed
tasks should generate much self-confidence as time goes by.
Watch and Model the Successes of Others. While not as powerful as
successfully performing the skill or behavior yourself, watching others who are
similar to you experience success has been found to be another strategy to
enhance confidence. For example, watching a teammate, who you train with all
the time, swim a great prelim swim can enhance your confidence in your ability to
also have a great prelim swim (“If she can do it, so can I”). Or, watching an
underwater videotape of a well executed flip turn then using imagery to see
yourself executing a great turn as well can build your confidence in your ability to
actually execute the flip turn.
Talk confidently to yourself. Confidence means thinking that you can and will
achieve your goals. Persuade yourself, through your self-talk, that you are capable,
you can perform well, you will execute your race strategy, and you can make all the
intervals in the set. Monitor what you say to yourself and make sure your internal
Self-Confidence
talk is instructional and motivational rather than doubting and negative. See the
chapter in the Toolbox on self-talk (Chapter 4) for more ideas on how to use this
important mental skill to build your confidence.
Act confidently. Your thoughts, feelings, and behaviors are all related--if you act
confidently, this should enhance your feelings of confidence. This is really
important when you begin to lose confidence. Put on a confident front during
competition by keeping your head high--even after a poor swim—and “fake it ‘til you
make it”. Behave with confidence (remember, head up, bounce to your step,
focused on controllables) to trigger your mindset of confidence.
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