MODULE 0 - QUICK PRESENTATIONS
MODULE 1 - INTRODUCTION TO MENTAL PREPARATION
-
1.1 - WHO IS THIS COURSE FOR? (3:53)
-
1.2 - WHAT THIS COURSE IS NOT? (2:13)
-
1.3 - UNDERSTANDING THE IMPORTANCE OF MENTAL PREPARATION (8:49)
-
1.4 - OVERVIEW OF FREEDIVING PSYCHOLOGY (3:39)
-
1.5 - REAL-LIFE EXAMPLES OF MENTAL CHALLENGES IN FREEDIVING (8:21)
-
1.6 - OBJECTIVE OF THE COURSE (2:58)
-
YOUR OWN TOOLKIT
MODULE 2 - SETTING A STRONG BASE TO YOUR FREEDIVING
MODULE 3 - DEVELOPING MENTAL TOUGHNESS
-
3.1.a - THE RULE OF THIRDS (4:12)
-
3.1.b - DEVELOPING NEUTRALITY (10:54)
-
3.2.a - REDEFINING FAILURE (7:04)
-
3.2.b - QUESTIONS TO ASK YOURSELF AFTER A "FAILURE" (4:15)
-
3.2.c - "THE JOURNEY, NOT THE DESTINATION" (2:55)
-
3.2.d - FOCUS ON IDENTITY (3:58)
-
3.3.a - THE ROLE OF ROUTINES (4:45)
-
3.3.b - THE BREATHE-UP (8:07)
-
3.3.c - STAY FLEXIBLE (3:39)
-
3.3.d - KEEP EXPERIMENTING (2:24)
-
3.4.a - LIMITING BELIEFS (10:41)
-
3.4.b - YOUR WORDS MATTER (4:37)
-
3.4.c - DEALING WITH NEGATIVE THOUGHTS (4:42)
-
3.4.d - CREATING AFFIRMATIONS FOR CONFIDENCE (5:48)
-
3.4.e - TAKE BACK CONTROL DURING YOUR DIVES (4:38)
MODULE 4 - MANAGING FEAR & ANXIETY
-
4.1.a - THE CRAZY AMYGDALA (4:47)
-
4.1.b - COMMON FEARS ASSOCIATED WITH FREEDIVING (6:25)
-
4.1.c - THE TWO NERVOUS SYSTEMS: SYMPATHETIC & PARASYMPATHETIC (3:55)
-
4.2.a - NAME YOUR FEAR (2:52)
-
4.2.b - THE IMPORTANCE OF THE VAGUS NERVE (4:07)
-
4.2.c - BREATHING EXERCISES TO REDUCE STRESS (39:20)
-
4.2.d - RELAXATION TECHNIQUES (9:30)
-
4.2.e - ACTIVATING THE PREFRONTAL CORTEX (3:51)
-
4.3.a - POWER POSTURES & POWER MOVES (7:39)
-
4.3.b - SMILE (2:37)
-
4.3.c - ANCHORING (7:20)
-
4.4.a - VISUALIZATIONS (10:50)
-
4.4.b - CONSISTENT REPETITION (4:37)
-
4.4.c - PLAN THE DIVE & DIVE THE PLAN (6:54)
-
4.5.a - (RE-)BUILDING CONFIDENCE (6:24)
-
4.5.b - CONTROLLED EXPERIENCES (4:23)
-
4.5.c - GRADUAL EXPOSURE (4:13)
-
4.6.a - LOCUS OF CONTROL (7:01)
-
4.6.b - POSITIVE MANTRAS (5:09)
-
4.6.c - GRATITUDE (4:31)
MODULE 5 - CONCENTRATION & FOCUS
-
5.1.a - STAYING PRESENT DURING YOUR DIVES (9:26)
-
5.1.b - STOPPING YOUR "CRAZY MIND" DURING STATIC APNEA (10:35)
-
5.1.c - ENHANCING AWARENESS (4:19)
-
5.1.d - THE RETICULAR ACTIVATING SYSTEM (10:27)
-
5.2.a - MEDITATION TO IMPROVE FOCUS (7:15)
-
5.2.b - VISUALIZATIONS FOR MAINTAINING CONCENTRATION (4:53)
-
5.2.c - WHERE FOCUS GOES ENERGY FLOWS (5:02)
-
5.3.a - OVERCOMING DISTRACTIONS (8:34)
-
5.3.b - FLOW STATE (4:08)
-
5.3.c - SELF-HYPNOSIS (14:17)
MODULE 6 - INTEGRATING MENTAL SKILLS INTO LONG-TERM TRAINING
-
6.1.a - CONSISTENCY (6:39)
-
6.1.b - PARETO'S LAW (5:24)
-
6.1.c - COMMITMENT (6:02)
-
6.1.d - BALANCING MENTAL & PHYSICAL TRAINING (8:43)
-
6.2.a - RECOGNIZING SIGNS OF STRESS & BURNOUT (10:15)
-
6.2.b - PERIODIZATION (11:13)
-
6.2.c - MOTIVATION (6:43)
-
6.2.d - COMPARISON IS THE THIEF OF JOY (8:09)
-
6.3.a - TRAINING DIARY (8:30)
-
6.3.b - ANALYZING PERFORMANCES FOR MENTAL INSIGHTS (5:03)
-
6.4.a - PATIENCE (3:05)
-
6.4.b - SEEKING FEEDBACK & ADJUSTING (3:17)
-
6.4.c - NEUROPLASTICITY (8:05)
-
6.4.d - LETTING-GO (10:47)
BONUS MODULE 7 - MENTAL PREPARATION FOR COMPETITIVE FREEDIVING
-
7.1.a - TRAIN IN THE COMPETITION CONDITIONS (6:03)
-
7.1.b - GET ACQUAINTED (4:34)
-
7.1.c - HAVE A GAME PLAN (6:46)
-
7.1.d - WARMUPS (5:45)
-
7.1.e - GET A COACH (8:47)
-
7.2.a - DEALING WITH PRESSURE (5:53)
-
7.2.b - ROUTINES (4:54)
-
7.2.c - MINDSET (8:19)
-
7.2.d - MANAGING EXPECTATIONS (5:50)
-
7.3.a - VISUALIZATION (9:26)
-
7.3.b - IN YOUR BUBBLE (3:18)
-
7.3.c - DE-ESCALATE EMOTIONS (5:26)
THAT'S ALL FOLKS!
