Psychological skillsPsychological skills

Using mental skills to help Using mental skills to help with overall performancewith overall performance

Psychological skillsPsychological skills Arousal controlArousal control ConcentrationConcentration ConfidenceConfidence MotivationMotivation VisualizationVisualization Goal settingGoal setting Self talkSelf talk

Arousal controlArousal control Controlling your levels of anxiety Controlling your levels of anxiety

before/during a competitionbefore/during a competition

Over arousedOver aroused: : too nervous, mistakestoo nervous, mistakesUnder arousedUnder aroused: : boredom, no effortboredom, no effort

Arousal controlArousal controlInverted U theory of arousalInverted U theory of arousal

HighHigh

(Performance)(Performance) Low Low

low (level of anxiety) highlow (level of anxiety) high

Arousal controlArousal control

Name 2 sports you want to have high Name 2 sports you want to have high arousal and 2 you want to have low arousal and 2 you want to have low and 2 that you want a combination of and 2 that you want a combination of the both?the both?

High arousal:High arousal:Low arousal:Low arousal:High & low arousal:High & low arousal:

Arousal controlArousal control

High arousal: boxing, weight liftingHigh arousal: boxing, weight lifting

Low arousal: snooker, rifle shootingLow arousal: snooker, rifle shooting

Arousal controlArousal control

High & low arousal: rugby (high for High & low arousal: rugby (high for scrum and low for goal kick)scrum and low for goal kick)

Biathlon (high for skiing, low for Biathlon (high for skiing, low for shooting)shooting)

ConcentrationConcentration The ability to focus on the task at The ability to focus on the task at

hand e.g cricket batting (watching hand e.g cricket batting (watching the ball)the ball)

ConcentrationConcentration

Can be wide (whole field), selective Can be wide (whole field), selective (just players around you) or narrow (just players around you) or narrow (the ball)(the ball)

ConcentrationConcentration

Improving concentrationImproving concentration::*Self talk: positives words to focus*Self talk: positives words to focus*Routines: same routine makes people *Routines: same routine makes people

feel relaxed and focusedfeel relaxed and focused*Visualisation: *Visualisation: see the performancesee the performance

Self TalkSelf Talk

What a person says internally to What a person says internally to themselves. The way we think has a themselves. The way we think has a big influence on our behaviourbig influence on our behaviour

Self TalkSelf Talk

Thought Feeling ActionThought Feeling Action

I’m doing confident goodI’m doing confident goodwell movementwell movement

Self talkSelf talk

Positive self-talkPositive self-talkThought: I’m going to get this Thought: I’m going to get this Feeling: calm, confident, reassuredFeeling: calm, confident, reassuredAction: shoot wellAction: shoot well

Negative self-talkNegative self-talkThought: I always miss free throws Thought: I always miss free throws Feeling: nervous, stressed, unsureFeeling: nervous, stressed, unsureAction: miss the shotAction: miss the shot

VisualisationVisualisationUsing the mind to create images of how a Using the mind to create images of how a

skill will be performedskill will be performed

AdvantagesAdvantages::*Can practice when injured*Can practice when injured*Don’t need any equipment or others*Don’t need any equipment or others*Improve confidence by seeing positive*Improve confidence by seeing positive outcomesoutcomes*Can prepare to deal with negative *Can prepare to deal with negative

situations (losing or playing poorly)situations (losing or playing poorly)

Confidence Confidence

The belief in yourself to achieve a The belief in yourself to achieve a specific outcome (winning is a habit)specific outcome (winning is a habit)

ConfidenceConfidence

AdvantagesAdvantages::*Being able to see positive outcomes*Being able to see positive outcomes*can lift a teams performance*can lift a teams performanceDisadvantagesDisadvantages::*Over confidence can mean too *Over confidence can mean too

relaxedrelaxed*pressure from coach (fear of failure)*pressure from coach (fear of failure)

MotivationMotivation

A persons desire to complete a taskA persons desire to complete a task

Internal:Internal:Own personal desire to succeedOwn personal desire to succeede.g I really want to be top goal scorere.g I really want to be top goal scorer

External:External:Rewards given for good performanceRewards given for good performancee.g money, trophy’s, voucherse.g money, trophy’s, vouchers

Internal MotivationInternal Motivation

External MotivationExternal Motivation

Goal SettingGoal Setting

Setting a target to achieve over a set Setting a target to achieve over a set period of timeperiod of time

Long term: ultimateLong term: ultimate

Short term: halfway Short term: halfway

Baseline: nowBaseline: now

Goal SettingGoal Setting

SSpecific: target the area to improvepecific: target the area to improve

MMeasurable: can see if you improveeasurable: can see if you improve

AAdjustable: can change if neededdjustable: can change if needed

RRealistic: within reach with effortealistic: within reach with effort

TTime frame: within a certain timeime frame: within a certain time

Goal SettingGoal Setting

Write a goal for someone to improve Write a goal for someone to improve their sprinting using SMART:their sprinting using SMART:SSMMAARRTT

SMART goalsSMART goals

Specific: run the 100m in 13.2secs bySpecific: run the 100m in 13.2secs by 12 May 2011 (baseline is 13.8secs)12 May 2011 (baseline is 13.8secs)Measureable: 13.2sec, will know if I do Measureable: 13.2sec, will know if I do

ititAdjustable: change to 13.0s or 13.5sAdjustable: change to 13.0s or 13.5sRealistic: not an Olympic recordRealistic: not an Olympic recordTime frame: by the 12 may 2011Time frame: by the 12 may 2011

Goal settingGoal setting

AdvantagesAdvantages*To identify areas to work on*To identify areas to work on*help with motivation*help with motivation*To have a focus*To have a focus

DisadvantagesDisadvantages*Goals too hard lose motivation (unrealistic)*Goals too hard lose motivation (unrealistic)*not specific enough no accountability*not specific enough no accountability*not setting short term goals as progress*not setting short term goals as progress