Centring

Anxiety causes a response

both

Physiologically (body)

Psychologically (mind)

Physiological responses

Increased heart rate

Increased breathing

rate

Muscle tension

sweating

Psychological responses

Create negative thoughts which causes anxiety which leads to more negative thoughts. This cycle intensifies until

Cannot think at all

Poor concentratio

n

Poor decision making

Feelings of being out of

control

Centring allows an athlete to

Reduce anxiety levels before &

during performance

Refocus and gain control of their thoughts

Techniques to have a relaxing effect on the body

Breathe deeply & slowly with knees bent

Bending knees reduces locking of knees which is a result of anxiety

Focus attention on abdomen

Centres thoughts on body’s centre

of gravity

Increases sense of balance and

control

Centring can be used at a

critical time of a game

Five slow deep breaths to

refocus

Between restarts

Between breaks

During substitution

During a slow period / down

time