World and Olympic coach Doug Leigh shares his 9 Rules of Mental Toughness. He calls it the “Inner Strength that makes the ultimate difference, because for me everything starts and ends with me.” Here are Doug’s 9 Rules:

1. Self-Motivated and Self-Directed – You don’t need to be pushed, shoved, or forced from the outside. Your direction comes from within. You are involved because you want to be, because it is your thing, not somebody else’s.
2. Positive But Realistic – You’re not a complainer, a criticizer, or a faultfinder. You are a builder, not a destroyer. Your trademark is a blend of realism and optimism. Your eye is always fixed on success, on what can happen, and on what is possible – not on their opposites.
3. In Control of Your Emotions – Any real athlete understands all too well the unfortunate performance consequences of poor emotional control. Watch for powerful triggers of negative emotions where you do not accept responsibility for your actions. Anger, frustration and fear much be controlled or they most certainly will control you. The tough athlete has tamed the lion inside.
4. Calm and Relaxed Under Fire – You don’t avoid pressure: you are challenged by it. You’re at your best when the pressure is on and the odds are against you. Being put to the test is not a threat. It’s but another opportunity to explore the outer limits of your potential.
5. Highly Energetic and Ready for Action – You are capable of getting yourself pumped up and energized for competing at your best, no matter how you feel or whatever the circumstances may be. You are your own igniter, and can do so in spite of your fatigue, personal problems or bad luck.
6. Determined – Your sheer force of will to succeed in what you have started is beyond comprehension for those who do not share the same vision. You are relentless in pursuit of your goal. Setbacks are taken in stride as you inch your way further forward.
7. Mentally Alert and Focused – You are capable of long and intensive periods of total concentration. You are capable of tuning in what is important and tuning out what is not whether there is no pressure or great pressure. In short, you have attentional control.
8. Doggedly Self-Confident – You display an unshatterable sense of confidence and belief in yourself and in your ability to perform well. You rarely fall victim to your own or others’ self-defeating thoughts and ideas. A consequence, you are not easily intimidated. On the contrary, because of your confident appearance, you often become the intimidator.
9. Fully Responsible – You take full responsibility for your own actions. There are no excuses. You either did or didn’t. Ultimately, everything begins and ends with you, and you are perfectly comfortable with that. You are fully aware that your destiny as an athlete is in your own hands. Your future is your own.

Great coaches expect emotional control from their skaters, and Doug says, “I’m not out here in a hand-holding business or a pity party.” He explains that along with passion and direction, these 9 points make “a setback” relatively easy to overcome. He also suggests self-scoring for each point to see where improvements need to be made. Doug makes a point that coaches are leaders, and these mental toughness rules apply to coaches as well as skaters.

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