PERFORMANCE

FASTER PROCESSING

PILOT
Cross Crawls Head & Eye Integration Centering
Start at a comfortable rate, slow Phase 1 Eyes left, head right Center
down, and then speed up till almost Phase 2 Eyes right, head left yourself by
running pace. Phase 3 Eyes up, head down placing your
Phase 4 Eyes down, head up tongue on
the roof of
Random order and varying speeds your mouth.

www.performancepilot.net Time As required to relieve

stress or relax and

THREE KEYS TO Time 30 seconds

IMPROVING PERFORMANCE
When Morning, evening & before
a flight
regularly when you need
to be integrated
When Times of high stress and
Time Before a flight workload

QUALITY INPUT QUALITY PROGRAMMING

Visual
Lazy-8s
Time 20-30 seconds each hand
20-30 second both hands
When Morning, evening & before
a flight
Visual Exercises
Practice being aware; consciously
stretch your vision
Time Everyday activities
When Every day
Sensory Input Sessions
Debrief & note everything you see
Time 10-15 minutes
When Regularly
Auditory Kinesthetic Mental Imagery
Juggling Ear Plugs Wear Gloves - Establish goals
Learn to construct information from Wear thicker gloves to improve - Write a narrative
restricted auditory input tactile handling - Memorize or record the script
- Determine triggers
Light Touch - Word
Defecit Retraining - Action
Lightest touch possible on controls - Visual Clue
Adjust TV volume over time with a to increase sensitivity & kinesthetic
goal of watching at conversational - Establish environment to build
perception
volume muscle memory
Time 5 minutes When Habitually - Props
When Daily - Control column
Sensory Input Sessions - Wall panels
Barefoot Walking
Table Tennis Debrief & note everything you see - Alpha-theta state
To improve sensory input, balance
Ramp up speed of play and proprioception Allocate days for specific skill
Time 10-15 minutes
building or technique practice
When Regularly When Regularly Time 20-30 minutes
When Several times a week
Time Hour + between sessions
Simulator When Morning, evening, daily
Turn down volume & learn to construct information from non-auditory input Sensory Input Sessions
Debrief & note everything you see
Pefect Practice
Time 10-15 minutes Only perfect practice makes
G - SENSING POWER + ATTITUDE SENSING
When Regularly perfect
PERFORMANCE STATE OF MIND LEARNING CHANGING BELIEFS

MI + A = G
Replay Past Successes! Be Intense - Not Tense Beliefs Inventory
- Recall and write down at least - Find a trigger for your ideal What do you believe about yourself?
3 great past performances or mental intensity Mental Image + Awareness = Goal Choose to reprogram negative thoughts
successes, noting how you felt - Fly with a clean mind
before, during and after Build a clear mental image +
Build awareness by asking
- Re-read occasionally questions & debriefing =
- When you need a performance Concentration
Improvement
state of mind, recall and replay Concentration = Consistency
every detail in your mind To establish: Contrary Mental External/Internal
- Keep notes updated with new - PPT - Limit objectives Learning Focus Evidence Programming Programming
experiences - Triggers - Don’t resist errors Define objectives At least 10 examples
To regain: Prepare thoroughly Establish trigger
to contradict negative
- Verbalize - PPT beliefs Complete mental Positive self-talk
Pre-planned Thought (PPT) Establish awareness building
questions imagery twice daily
Replay as required
- Use to replace unwanted thoughts Practice how you want to test
Flow
- Trigger words to conjure images Practice the challenging stuff
of what you want Challenge + Belief = Flow
To establish: Observe/imitate mentors Reasons to Stretch Beliefs
- PPT - Triggers Learn from errors Stretching your belief system may occur because you’ve
Handling Pressure To regain: Stop if you lose focus/concentration learned something new, applied strategies, or there is
- Mental images - Verbalize - PPT End on a positive note actual physical signs of improvement to reinforce the new,
- Triggers Debrief thoroughly positive beliefs
- PPT Positive Focus
- Performance focus Replace negatively-phrased instruction INNER GAME OF FLYING
- Squeeze left hand for 30 secs & thoughts with positively framed ones
Role Modelling
Long & Short Term CONFIDENCE
Performance Focus Results Focus Goals
Goals, possibilities & potential Expectations Replay Past Success
Execution Outcomes Performance Focus
Internal factors External factors
Present focus
VS Future focus
Confident, relaxed, calm, assertive Trying Mental
Subconscious Conscious MOTIVATION Imagery/Trigger FEAR

OTHER STUFF
Pilot as Athlete Cockpit Peak Performance Take a Break COMFORT ZONE Mentoring
Conditioning Comfort Learn Improve
Coordination & Reflexes Work Prepare
Seating position
Flexibility Positivity
Equipment
Drug Free Performance Focus
Sleep HAVE FUN! Preparation Anticipation Experience