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Oversikt

Denne siden inneholder alt materialet du trenger for å gjennomføre en introduksjonsøkt til mentalt spill, inkludert deltakerveiledninger, lysbilder for veiledere og sammendragsark.

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Materiale	Hensikt	Adgang
Deltakerguide	Del med alle deltakerne	Vis veiledning • PDF
Slides for veileder	Tilstede under økten	Vis lysbilder • PPTX
Sammendragsark	Takeaway etter økten	Vis sammendrag • PDF
Øvelsesark	Aktiviteter i økten	Vis regneark • PDF

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Hva er inkludert

Side 1: Velkommen og oversikt

Mål for økten
Grunnregler
Forhåndsvisning av nøkkelbegreper

Side 2: Sone-/flyttilstand

Hva er flyt?
Planleggings- vs. utførelsesmodus
Switch-konseptet

Side 3: Den indre kritikeren

Indre kritiker vs. indre coach
Vanlige mønstre
Reframing-øvelse

Side 4: Praktiske verktøy

3-pusteteknikk for å tilbakestille pusten
Mal for rutine før opptak
Protokoll for feilgjenoppretting

Side 5: Handlingsplan

Denne ukens øvelse
Fremdriftssporing
Ressurser og neste steg

Fullstendig guideinnhold

Klikk for å se fullstendig deltakerveiledning

markdown

# Mental Game Introduction - Participant Handout

## Welcome

Today you'll learn practical mental game techniques to improve your pétanque performance.

### Session Objectives
- Understand flow states and how to access them
- Recognize and manage your inner critic
- Learn practical pressure management tools
- Create a simple pre-shot routine

### Ground Rules
1. What's shared here stays here
2. No judgment of others' experiences
3. Participation is voluntary
4. There are no wrong answers

---

## The Zone / Flow State

### What Is Flow?
Flow is when you're completely absorbed in the game. Time seems different, 
movements feel automatic, and performance is effortless.

### Two Modes of Playing

**Planning Mode (Outside Circle)**
- Analyze the situation
- Choose your strategy
- Decide throw type
- Think about technique

**Execution Mode (Inside Circle)**
- Eyes on target only
- Trust your training
- Automatic movement
- No analysis

### The Switch
The moment you step into the circle is your "switch" from thinking to doing.

**Practice:** As you step in, take one breath and let go of all analysis.

---

## The Inner Critic

### Two Inner Voices

**Inner Critic (Unhelpful)**
- "How could you miss that?!"
- "You always choke under pressure"
- "You're terrible at this"
- Harsh, judgmental, absolute

**Inner Coach (Helpful)**
- "That went left"
- "Let's try again"
- "What can I learn?"
- Neutral, factual, growth-oriented

### Your Inner Critic Patterns

Write down what your inner voice says:

After a bad throw:
_________________________________________________

Under pressure:
_________________________________________________

About your abilities:
_________________________________________________

### Reframing Practice

Choose one Inner Critic statement. How would an Inner Coach say it?

Inner Critic: _________________________________________________

Inner Coach: _________________________________________________

---

## Practical Tools

### Tool 1: 3-Breath Reset

Use this when you feel pressure building or after a mistake.

1. Breathe in for 4 counts
2. Hold for 2 counts
3. Breathe out for 6 counts
4. Repeat 3 times

**When to use:** Before important throws, after mistakes, when feeling tense

---

### Tool 2: Simple Pre-Shot Routine

**Outside Circle (Planning - 10 seconds)**
1. Look at the situation
2. Decide on your throw
3. Visualize the result

**Walking to Circle (Transition - 3 seconds)**
1. One deep breath
2. Let go of analysis

**Inside Circle (Execution - 5 seconds)**
1. Eyes on target only
2. Trust your training
3. Execute

**Your Routine:**

Outside Circle: _________________________________________________

Transition: _________________________________________________

Inside Circle: _________________________________________________

---

### Tool 3: Mistake Recovery Protocol

Elite players don't make fewer mistakes - they recover faster.

**3 Steps:**

1. **Observe** - State the fact neutrally
   - Not: "I'm so stupid!"
   - But: "That went left"

2. **Learn** - Extract useful information
   - "Wind stronger than I thought"
   - "Released too early"

3. **Reset** - Move forward
   - Use 3-breath reset
   - Eyes forward, not backward

---

## Your Action Plan

### This Week's Practice

One technique I'll practice:
_________________________________________________

When/where I'll practice it:
_________________________________________________

How I'll track progress:
_________________________________________________

### Resources

**Website:** carreau.app

**Recommended Starting Point:**
- [The Zone](/no/education/mental-game/the-zone/) - Deep dive into flow states
- [Mental Strength](/no/education/mental-game/mental-strength/) - Building resilience
- [Mindfulness](/no/education/mental-game/mindfulness/) - Daily practice guide

**Tools:**
- [Goal Template](/no/guides/templates/goal-template) - Structure your development
- [Diary Template](/no/guides/templates/diary-template) - Track your progress

### Questions?

Email: patrik.wiik@gmail.com

---

## Key Takeaways

1. **Flow happens when you stop thinking and start doing**
2. **Your Inner Coach is more helpful than your Inner Critic**
3. **Mental training is practical skills, not positive thinking**
4. **Start small, practice consistently, notice what changes**

Thank you for your participation today!

Del denne veiledningen

Send deltakerne lenken til denne siden for enkel tilgang på telefoner, nettbrett eller datamaskiner. Ingen utskrift nødvendig!

Slides for tilretteleggeren

Oversikt over lysbildedekket

Totalt antall lysbilder: 25 Varighet: 2–3 timer Format: PowerPoint (PPTX)

Lysbildefordeling

Tittelbilde - Introduksjon til mentalt spill
Agenda - Oversikt over sesjonen
Grunnregler – Skape trygghet
Åpningsspørsmål - Beste ytelsesminne 5-8. Soneseksjonen - Konsepter for strømningstilstand 9–10. Byttet – Fra planlegging til utførelse
Bryt sklien 12–15. Indre kritiker-seksjon – Selvsnakkmønstre 16–17. Øvelse i omformulering – Fra kritiker til coach 18–21. Praktiske verktøy – 3 teknikker
Handlingsplanlegging - Denne ukens øvelse
Ressurser – Hvor du kan finne ut mer
Avslutning - Sluttrefleksjon
Takk - Kontaktinformasjon

Klikk for å se en oversikt over lysbildeinnholdet

SLIDE 1: TITLE
--------------
Mental Game Introduction
Your First Steps in Sports Psychology for Pétanque

carreau.app


SLIDE 2: AGENDA
---------------
Today's Journey

• Introduction & Ground Rules (20 min)
• The Zone / Flow State (40 min)
• Break (10 min)
• The Inner Critic (40 min)
• Practical Tools (40 min)
• Integration & Action Planning (20 min)


SLIDE 3: GROUND RULES
---------------------
Creating Safe Space

1. What's shared here stays here
2. No judgment of others' experiences
3. Participation is voluntary
4. There are no wrong answers


SLIDE 4: OPENING QUESTION
-------------------------
Think of a time when you played your best pétanque.

• What did it feel like?
• What were you thinking about?
• What was different from usual?


SLIDE 5: THE ZONE
-----------------
What Is Flow?

"A state of complete absorption where:
• Time seems different
• Movements feel automatic
• Performance is effortless
• You're fully present"


SLIDE 6: TWO MODES
------------------
Planning Mode vs Execution Mode

PLANNING (Outside Circle)
• Analyze situation
• Choose strategy
• Think about technique

EXECUTION (Inside Circle)
• Eyes on target
• Trust training
• Automatic movement


SLIDE 7: THE PROBLEM
--------------------
What Disrupts Flow?

• Over-thinking during execution
• Analyzing while performing
• Trying to control automatic movements
• Staying in "planning mode" too long


SLIDE 8: THE SWITCH
-------------------
From Thinking to Doing

The moment you step into the circle:
• Take one breath
• Let go of analysis
• Focus only on target
• Trust your training


SLIDE 9: EXERCISE
-----------------
Practice The Switch

1. Stand up
2. Imagine planning a shot (outside circle)
3. Take a breath
4. Step forward (into imaginary circle)
5. Let go of thinking
6. Focus on imaginary target


SLIDE 10: DEBRIEF
-----------------
What Did You Notice?

• Was it easy or hard to let go?
• What happened in your mind?
• How might this apply in games?


SLIDE 11: BREAK
---------------
10 Minute Break

Stretch, chat, reflect


SLIDE 12: THE INNER CRITIC
--------------------------
We All Have an Inner Voice

Sometimes it's helpful...
Sometimes it's harsh...

Let's explore that voice.


SLIDE 13: EXERCISE
------------------
Inner Critic Inventory

Write down what your inner voice says:

1. After a bad throw
2. When you're under pressure
3. About your abilities


SLIDE 14: TWO VOICES
--------------------
Inner Critic vs Inner Coach

INNER CRITIC
• "How could you miss that?!"
• "You always choke"
• "You're terrible"

INNER COACH
• "That went left"
• "Let's try again"
• "What can I learn?"


SLIDE 15: THE DIFFERENCE
-----------------------
Which Voice Helps Performance?

Critic: Creates tension, fear, hesitation
Coach: Creates learning, growth, resilience


SLIDE 16: REFRAMING
-------------------
Changing the Voice

Take one Inner Critic statement.
How would an Inner Coach say it?

Example:
Critic: "I'm so stupid!"
Coach: "That didn't work. What can I adjust?"


SLIDE 17: PRACTICE
------------------
Your Turn

Reframe one of your Inner Critic statements.

Share with the group.


SLIDE 18: PRACTICAL TOOLS
-------------------------
3 Techniques You Can Use Today

1. 3-Breath Reset
2. Simple Pre-Shot Routine
3. Mistake Recovery Protocol


SLIDE 19: 3-BREATH RESET
------------------------
Your Emergency Reset Button

1. Breathe in for 4 counts
2. Hold for 2 counts
3. Breathe out for 6 counts
4. Repeat 3 times

Let's practice together now.


SLIDE 20: PRE-SHOT ROUTINE
--------------------------
Consistent Switch to Execution

OUTSIDE CIRCLE (10 sec)
• Look, decide, visualize

TRANSITION (3 sec)
• One breath, let go

INSIDE CIRCLE (5 sec)
• Eyes on target, execute


SLIDE 21: MISTAKE RECOVERY
--------------------------
3-Step Protocol

1. OBSERVE - State fact neutrally
   "That went left"

2. LEARN - Extract information
   "Wind stronger than I thought"

3. RESET - Move forward
   3-breath reset, eyes forward


SLIDE 22: ACTION PLANNING
-------------------------
This Week's Practice

Write down:
1. One technique you'll practice
2. When/where you'll practice it
3. How you'll track progress


SLIDE 23: RESOURCES
-------------------
Continue Your Journey

Website: carreau.app

Start with:
• The Zone - Flow states
• Mental Strength - Building resilience
• Mindfulness - Daily practice

Tools:
• Goal Template
• Diary Template


SLIDE 24: CLOSING
-----------------
Final Reflection

One word to describe how you're feeling right now.


SLIDE 25: THANK YOU
-------------------
Mental Training Is a Skill

Start small.
Practice consistently.
Notice what changes.

Questions: patrik.wiik@gmail.com
Website: carreau.app

Nedlasting: PPTX for lysbilder for veileder (Skal genereres)

Sammendragsark

Én-sides takeaway som deltakerne kan beholde.

Klikk for å se sammendragsarket

markdown

# Mental Game Quick Reference

## The 3 Core Concepts

### 1. The Zone (Flow State)
**What:** Complete absorption in the game
**How:** Switch from planning to execution
**Key:** Let go of thinking when you step into the circle

### 2. The Inner Critic
**What:** Harsh, judgmental self-talk
**How:** Reframe to Inner Coach voice
**Key:** Neutral observation, not harsh judgment

### 3. Pressure Response
**What:** Physical and mental tension under pressure
**How:** Use reset techniques
**Key:** Perform well despite nerves, not without them

---

## The 3 Essential Tools

### Tool 1: 3-Breath Reset
1. In for 4, hold for 2, out for 6
2. Repeat 3 times
3. Use before important throws or after mistakes

### Tool 2: Pre-Shot Routine
- **Outside:** Look, decide, visualize (10 sec)
- **Transition:** Breathe, let go (3 sec)
- **Inside:** Eyes on target, execute (5 sec)

### Tool 3: Mistake Recovery
1. **Observe:** "That went left" (neutral fact)
2. **Learn:** "Wind stronger" (extract info)
3. **Reset:** 3-breath reset, eyes forward

---

## This Week's Practice

□ Practice 3-breath reset daily
□ Create your pre-shot routine
□ Notice your Inner Critic patterns
□ Use mistake recovery protocol

---

## Resources

**Website:** carreau.app
**Email:** patrik.wiik@gmail.com

**Next Steps:**
1. Read [The Zone](/no/education/mental-game/the-zone/)
2. Use [Goal Template](/no/guides/templates/goal-template)
3. Track progress in [Diary](/no/guides/templates/diary-template)

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Arbeidsark 4: Handlingsplan

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Materialer og nedlastinger for tilretteleggere ​

Oversikt ​

Hurtigtilgang ​

Deltakerguide ​

Hva er inkludert ​

Fullstendig guideinnhold ​

Slides for tilretteleggeren ​

Oversikt over lysbildedekket ​

Lysbildefordeling ​

Sammendragsark ​

Øvelsesark ​

Arbeidsark 1: Indre kritiker-inventar ​

Arbeidsark 2: Praksis i omformulering ​

Arbeidsark 3: Rutinebygger før fotografering ​

Arbeidsark 4: Handlingsplan ​

Slik bruker du disse materialene ​

Før sesjonen ​

Under sesjonen ​

Etter sesjonen ​

Tilpasning ​

Tips for digital deling ​

Del lenker enkelt ​

Skjermdeling ​

Støtte ​