Mental Toughness

 What is Mental Toughness?

Mental Toughness measures one’s ability to perform well under adversity.  The champion-level Mental Toughness the TAP measures begins with a burning desire to work hard, accomplish goals, and win plus a persistent ability to doing what needs to be done every single day without quitting (Grit).

This important measurement also requires one to exhibit a steady hand and mind (Composure) during intense competition all while knowing that success can be achieved through one’s asserted efforts (Confidence). Other factors that contribute to one’s Mental Toughness scoring include bold decision-making and the courage to admit and work on one’s flaws.

 Why is it important?

Mental Toughness highly correlates to success in athletics. Some studies show it is as important as things like intelligence and athletic talent. Mental Toughness is a global construct that has many facets or dimensions. Each of these alone are important. It is important for athletes to know they can improve their mental toughness in many ways. But without knowing where one stands initially, it's harder to improve this important characteristic.

 A higher score means...

We expect those with high Mental Toughness to have the ability to perform well under adverse conditions or to bounce back quickly after a setback. High scorers of mental toughness are likely to be competitive, confident, and composed under pressure as well as enjoy a higher propensity for achieving overall success.

 A lower score means...

Those that score low in Mental Toughness have a golden opportunity to improve their propensity for success because mental tougnness is the #1 mental intangible for overall success. A lower score in Mental Toughness often derives from a lower score in a key mental toughness component such as Grit or Composure. Improvements in these and other traits related to mental toughness will help one's overall Mental Toughness scoring.


 

Grit

 What is Grit?

Grit is the courage and resolve to perservere through long, difficult situations. Grit is often referred to as resiliency. It is the ability to overcome adversity, especially the long, agonizing variety. It is that ability to keep on trying, to keep on fighting even when things look bleak, even hopeless.

This important TAP measurement derives from years of research of TAP assessment results with battle seasoned Navy SEALs, special ops forces, decorated combat warriors and elite soldiers who endured the most grueling combat training & missions.  

 Why is it important?

Grit is important because it provides insight into a person's threshold for withstanding adversity, the person's breaking point if you will.  It is important for the athlete to know this so that they can avoid burnout. It is important for the coach to know this so that the coach doesn't push the athlete beyond their limit.

Knowing one's Grit score might also help determine when someone is likely to peak during the season. It also is important in knowing how an athlete might face an ordeal like working through an injury and being able to return to play.

 A higher score means...

Whether the context is an intense long game or a grueling long season, individuals with higher levels of Grit will have the highest level of resilience and ability to mentally endure it through to the end.

 A lower score means...

Those with modest levels of Grit will have a harder time enduring tough situations and may need to take breaks to recharge or be provided with motivation/support from others to keep going.

How to improve Grit

 Videos

These topical videos have been selected by Ryzer.  The video links will open a new browser window.  The linked videos are neither hosted nor created by Ryzer unless otherwise noted.

Why adversity is a gift - the story of Tom Brady 6 mins | by BrainBeehive

Grit: the Power of Passion and Perseverance 6 mins | by "Grit" author Angela Duckworth

How to Build Your Grit - The 4 Key Scientific Variables 4 mins | by Brian Johnson

Suffering = Pain x Resistance - An Important Lesson on How to Reduce Suffering 2 mins | by Brian Johnson

Why You Should Define Your Fears Instead of Your Goals 13 mins | TED Talk by Tim Ferriss

Navy SEALs Take Care of Each Other 3 mins | by Simon Sinek

Navy SEAL Has a '40 Percent Rule' And It's the Key to Overcoming Mental Barriers 4 mins | BigThink video with Jesse Itzler

The Power of Positivity 3 mins | by Brain Games

 

 Articles

These articles have been selected by Ryzer.  The article links will open a new browser window.  The linked articles are neither hosted nor created by Ryzer unless otherwise noted.

Embracing Uncomfortable 2 pages | by Dr. Pete Temple

How to be Good at Stress 6 pages | by Kelly McGonigal

Teamwork and Mental Toughness: More Important than Fitness, But...  2 pages | by Stew Smith at Military.com

5 Steps to Building Mental Toughness 3 pages | by Stew Smith at Military.com

Top Ten List: Mental Toughness 4 pages | by Stew Smith at Military.com

 

 Podcasts

These topical podcasts have been selected by Ryzer.  The podcast links will open a new browser window.  The linked podcasts are neither hosted nor created by Ryzer unless otherwise noted.

Developing Grit with Olympian Dr. Jeff Spencer 14 mins | Kwik Brain podcast by Jim Kwik

How to Fight Mental Fatigue with Dr. Oz 16 mins | Kwik Brain podcast by Jim Kwik

Strengthening Your Grit Muscles 22 mins | Chasing Excellence podcast by Ben Bergeron

The 40% Rule 46 mins | Mindset Matters podcast by Riley Jensen

The Power of Reframing 6 mins | Mindset Matters podcast by Riley Jensen

How to Stay Positive in a Negative World 10 mins | by Dr. Cindra Kamphoff podcast

 

 Drills

Ryzer Mindset Drills are designed to be completed either individually or in a instructor-led group setting.  The worksheets supplement the presentations and ideally are printed in advance of reviewing the presentation. The worksheets and presentations are PDF documents.  For best experience, save the PDF to your device before viewing or open in a PDF-friendly application such as Books on iPhone or Adobe on Android.

    

Control Your Thoughts...Control Your Future Part 1

Learn the Relationship Between Thoughts, Emotions, Behaviors, and Outcomes

This drill's outcomes: (i) understand the connection between thinking, emotions, behaviors, and results (ii) learn that how you interpret situations controls your mindset and ultimately your future (iii) learn a technique to combat negative thinking

Control Your Thoughts...Control Your Future Part 1 presentation - 57 slides

7-Day Journal: Thinking--> Emotions worksheet - 3 pages

Control Your Thoughts...Control Your Future Part 2

Learn to use Positive Thinking to Control Your Emotions and Ultimately Your Future

This drill's outcomes: (i) memorialize your positive personal experiences and beliefs (ii) learn how to use your positive experiences and beliefs as thought filters to interpret situations positively

Control Your Thoughts...Control Your Future Part 2 presentation - 32 slides

Thought Filters worksheet - 2 pages

 


 

Composure

 What is Composure?

Composure measures one’s level of emotional stability.  This TAP measurement focuses on one’s emotional maturity, emotional stability and maintaining a positive outlook.

 Why is it important?

Composure can help predict how someone is going to respond in a crisis kind of situation. Will the person remain calm, collected and in control? While they hit the panic button? It is that ability to put a bad play behind and move on. It is that that ability to remain focused after the referee makes a bad call or a teammate makes a mistake.

For an athlete, it's important to be composed because this avoids ups and downs throughout the season. For the coach, it's important to know the athletes composure so that the coach does not put the athlete in a compromising position, the wrong situation.

 A higher score means...

Those with high levels of Composure will be calm, even-tempered, and more consistent in their performance - even in the face of setbacks or difficulty.

 A lower score means...

Those with a more modest level of Composure may reflect a tendency to be more easily “knocked off their game” reducing consistency and a focus on the high emotions around them.

 

How to improve Composure

 Videos

These topical videos have been selected by Ryzer.  The video links will open a new browser window.  The linked videos are neither hosted nor created by Ryzer unless otherwise noted.

How to Regulate Yourself 4 mins | by Dr. Ken Ravizza

Controlling Emotions 3 mins | by Dr. Allen Fox

The #1 Rule in Tennis (and all sports) 4 mins | by Dr. Allen Fox

Performing Under Pressure 9 mins | by Red Bull Sports

Control Your Mind 5 mins | by Absolute Motivation

 

 Articles

These articles have been selected by Ryzer.  The article links will open a new browser window.  The linked articles are neither hosted nor created by Ryzer unless otherwise noted.

Try Softer? 2 pages | by Dr. Pete Temple

Performing Under Pressure — 9 Ways Great Athletes Make It Count, When It Counts Most 9 pages | by Simon Boulter

Become an Emotional Master Athlete 3 pages | by Jim Taylor Ph.D., Psychology Today

 

 Podcasts

These topical podcasts have been selected by Ryzer.  The podcast links will open a new browser window.  The linked podcasts are neither hosted nor created by Ryzer unless otherwise noted.

Dominate the Controllables 10 mins | by Cindra Kamphoff podcast

Performing Under Pressure with Dr. Hank Weisinger 62 mins | by Cindra Kamphoff podcast

Pressure is a Priviledge 12 mins | by Cindra Kamphoff podcast

The Circle of Poise 6 mins | Mindset Matters podcast by Riley Jensen

 

 Drills

Ryzer Mindset Drills are designed to be completed either individually or in a instructor-led group setting.  The worksheets supplement the presentations and ideally are printed in advance of reviewing the presentation. The worksheets and presentations are PDF documents.  For best experience, save the PDF to your device before viewing or open in a PDF-friendly application such as Books on iPhone or Adobe on Android.

    

Controlling Your Emotions in Sports

Learn the 5 Steps for Emotional Control in Athletic Competition

This drill's outcomes: (i) understand that mood and emotion can affect your performance (ii) learn a quick 5-step technique to control your emotions in athletics.

Controlling Your Emotions in Sports presentation - 48 slides

Controlling Your Emotions in Sports worksheet - 4 pages

 


 

Confidence

 What is Confidence?

The Confidence TAP scale measures one’s level of self-confidence and assertiveness including belief in one's abilities.

 Why is it important?

An athlete's confidence level will determine if they are more likely to approach a demanding situation or avoid it, like a basic instinct. Confidence is important because it reflects how someone reacts to criticism, disappointment and failure. Confidence, as measured on the TAP, is not all internal. The external component is a belief that the outcome will be favorable because the athlete has control over the situation. It's that dividing line between hopelessness and hopefulness.

 A higher score means...

Those with higher levels of Confidence will exhibit a “take charge” style while being secure with themselves and in their own decisions.

 A lower score means...

Those with modest levels of Confidence may reflect some self doubt and concern that the situation may not turn out well or be beyond one’s control. 

 

How to improve Confidence

 Videos

These topical videos have been selected by Ryzer.  The video links will open a new browser window.  The linked videos are neither hosted nor created by Ryzer unless otherwise noted.

Power Posing: Empowering through Body Language 6 mins | TED Talk by Amy Cuddy

Tom Brady's Path to Success - In His Own Words 6 mins |  by Video Advice

How to Achieve Peak Sport Performance Through Mental Skills Training Part 1 3 mins | by Dr. Ken Ravizza

How to Achieve Peak Sport Performance Through Mental Skills Training Part 2 6 mins | by Dr. Ken Ravizza

How to Boost Your Confidence 5 mins | by Dr. Cindra Kamphoff

Meet Yourself: A User's Guide to Building Self-Esteem 9 mins | TED Talk by Niko Everett

The Skill of Self Confidence 13 mins | TED Talk by Ivan Joseph

Removing Negative Self Talk 18 mins | TED Talk by Abria Joseph

 

 Articles

These articles have been selected by Ryzer.  The article links will open a new browser window.  The linked articles are neither hosted nor created by Ryzer unless otherwise noted.

Confidence: Thinking = Feeling 3 pages | by Dr. Pete Temple

Master the Confidence Equation: Confident Thinking Part 1 3 pages | by Dr. Pete Temple

Master the Confidence Equation: Confident Thinking Part 2  2 pages | by Dr. Pete Temple

Facing Your Fears Isn't That Scary  3 pages | by Dr. Pete Temple

How I Stomp My Negative Thinking  3 pages | by Dr. Cindra Kamphoff

Mental Edge: Big Competition Mindset 2 pages | by USA Today HS Sports

How To Help Tweens and Teens Avoid The Comparison Trap 2 pages | by Parenting Teens and Tweens

Why Self Care Is One Of The Most Important Lessons We Can Teach Our Teens 2 pages | by Parenting Teens and Tweens

Reasons Why Players Lose Confidence in Their (tennis) Game 9 pages | by Jennifer Heistand, StillPoint Performance

 

 Podcasts

These topical podcasts have been selected by Ryzer.  The podcast links will open a new browser window.  The linked podcasts are neither hosted nor created by Ryzer unless otherwise noted.

I CAN... 9 mins | Dr. Cindra Kamphoff podcast

Your Potential Has No Limits 8 mins | Dr. Cindra Kamphoff podcast

The Confidence Game 9 mins | Dr. Cindra Kamphoff podcast

The Science of Gratitude 7 mins | Mindset Matters podcast by Riley Jensen

That's Not Necessarily True 7 mins | Mindset Matters podcast by Riley Jensen

Transition to College Athletics with Confidence with Carmen Tebbe Priebe, Ph.D. 46 mins | Dr. Cindra Kamphoff podcast

 

 Drills

Ryzer Mindset Drills are designed to be completed either individually or in a instructor-led group setting.  The worksheets supplement the presentations and ideally are printed in advance of reviewing the presentation. The worksheets and presentations are PDF documents.  For best experience, save the PDF to your device before viewing or open in a PDF-friendly application such as Books on iPhone or Adobe on Android.

    

Self Talk - Introduction

Learn the Importance of Positive Self Talk and How to Effectively use it to Propel you to Success

This drill's outcomes: (i) understand the importance and power of positive self talk (ii) learn how to effectively use self talk to make you happier and more successful 

Self Talk - Introduction presentation - 21 slides

Self Talk - Introduction worksheet - 1 page

Self Talk - Advanced

Learn About the Most Common "Mental Landmines" and How to Effectively Counter Them

This drill's outcomes: (i) understand the destructive power of negative self talk (ii) learn how to effectively counter the most common "mental landmines" we face

Self Talk - Advanced presentation - 38 slides

Self Talk - Advanced worksheet - 9 pages

7-Day Mental Landmines Countering Journal worksheet - 1 page