by C.J. Lockman, M.A.

Talk Yourself Up

Believe it or not, you are constantly talking to yourself. Stop and listen_is your self-talk generally positive, negative, or neutral? Positive self-talk leads to increased self-confidence, strong self-belief, and the ability to perform well in tough situations.

Positive self-talk can help you focus. Instead of distracting yourself by thinking, "Wow, I really blew that turn, and it's only a 50-yard free!" or "How am I ever going to finish this 200 fly?" focus on your goal by thinking "Go!" or "Power!" during the 50 free and "Smooth" or "Stretch" during the 200 fly.

The following example shows the power of positive self-talk.

Bob and Jim have six 100s left in a challenging set of 10 x 100 freestyle. Each is holding steady but their muscles are beginning to tighten and burn.

Bob feels like the set is getting the best of him. "I have almost 10 minutes left of this set! I'm never going to make it. My stroke is failing, I'm getting zero pushoff, and I can't breathe."

Jim tells himself this set is a great challenge. "In less than 10 minutes, I'll be done! I'll feel great having accomplished my goal of making the interval for all 10. Go for it!" He concentrates on his stroke, turns, pushoffs, and breathing pattern. He even talks positively to swimmers around him trying to make this set.

Who do you think has a better chance of making the set? Fact: You do exactly what you tell yourself you can do. So go attack those tough challenges and talk yourself up!

C.J. Lockman, M.A., is owner of Positive Perfor-mance, a sports psychology consulting company.