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PSYCHOLOGICAL PERFORMANCE ENHANCEMENT Week 11. What you need to know… What is Psychological Skills...
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Transcript of PSYCHOLOGICAL PERFORMANCE ENHANCEMENT Week 11. What you need to know… What is Psychological Skills...
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PSYCHOLOGICAL PERFORMANCE ENHANCEMENT
Week 11
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What you need to know…
What is Psychological Skills Training? Arousal Mental imagery Concentration Confidence What are all of the above? How do we
improve them to help performance?
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Psychological Skills Training (PST)
PST: Rehearsal or practice of a variety of psychological techniques
Examples: arousal, mental imagery, concentration and confidence
Three stages in PST• Education: explanation of the PST
• Acquisition: how they are learned/developed
• Practice: in training for game situations
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Arousal
Arousal: the level of readiness or activation a person has when faced with performance
Optimal arousal is needed for optimum performance
This is generally at a moderate level Low arousal: unmotivated, bored, lethargic High arousal: tense, highly excited, anxious
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Arousal Regulation
Arousal reduction techniques• Progressive muscle relaxation
• Tensing and relaxing major muscle groups from head to toe
• Muscle group contracted slowly and held ‘tight’ for 5-10 seconds and then slowly released
• Idea is to ‘let go’ of tension, which also decreases mental tension
• Often done during time outs, change of ends
• Breath control• Helps to relax and refocus while preparing for the next
stage in the match
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Arousal Regulation
Arousal promotion techniques• Elevated breathing rate
• Short, sharp breaths to increase state of awareness and block out distractions
• Positive talk and sounds• Use of emotive words: ‘tough’, ‘aggressive’,
‘commitment’ increase arousal levels
• Listening to up-beat music can also increase arousal levels
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Mental Imagery
Mental imagery: ability to picture events via thoughts in the brain
Also known as mental rehearsal or visualisation
The more sense involved the more powerful the experience• Eg: kinaesthetic, auditory, tactile, visual
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Mental Imagery
Improves performance by:• Improving neural pathways b/w brain &
muscles
• Providing a mental template to be used
• Practise and prepare for possibilities
• Pre-experience achievement of goals
• Slow down complex skills
• Identify potential technique problems
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Concentration
Three parts to concentration• Focusing on relevant environmental cues
• Maintaining attention focus over time
• Having awareness of the situation Improving concentration
• Simulation: practising real-life situations
• Routines: help make actions automatic
• Cue words: instructional (‘follow through’) or motivational (‘keep chasing every ball’)
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Confidence
Self-confidence: is the belief individuals possess that they will be successful
Similar to the arousal ‘inverted U theory’ Improving confidence
• Experience success at training in game-like situations
• Act and think positively
• Use positive self talk
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Activities
You Tube videos Newspaper article – Visualisation Basketball free throws Test your knowledge questions