KEY KNOWLEDGEKEY SKILLS Psychological strategies used to improve performance levels and assist recovery including sleep, meditation, motivational techniques,
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
KEY KNOWLEDGE KEY SKILLS
Psychological strategies used to improve performance levels and assist recovery including sleep, meditation, motivational techniques, optimal arousal, mental imagery and concentration.
Recognise and understand various psychological factors which impact on either performance and recovery
Participate in, analyse and report on a variety of psychological practices aimed at improving performance levels and recovery.
Motivation techniquesExtrinsic motivating factors are external to the athlete and include prize money, trophies, progress charts, certificates.Intrinsic motivating factors come from within the individual and include enjoyment from participation, self-satisfaction with performances, etc.
Positive motivation should be applied more regularly than negative motivation, especially with beginners.Negative motivation should be used if performance is inadequate or incorrect
The Australian Coaching Council recommends coaches use ten times more positive reinforcers than negative ones.
• Athletes have greatest control over performance goals• Goal setting should be done according to SMARTER
Goal setting leads to improved performances by:• focussing attention on important aspects of performance• activating and organising efforts• encouraging perseverance• promoting the development of new strategies• refining movements and set plays• contributing towards a positive psychological state.
• Self-confidence is an individual’s belief they will be successful.• Confident players believe in themselves and their abilities to reach their potential.• Self confident people exhibit positive emotions.• Self-confident people remain calm under pressure and stay focused and on task.• Confidence and arousal are very closely associated/linked.
Improving confidence• Success is vital in enhancing confidence.• As skills are mastered, attention should shift to game play and strategies and
PST• Positive thoughts are very important in gaining & maintaining confidence.• Positive self-talk and images are also important in promoting confidence.• Knowing what to expect (via practice and physical/ mental scenarios) and how to
respond removes uncertainty and promotes confidence.
Optimal arousal occurs in a 'zone' and arousal must constantly be regulated to accommodate this.
Arousal reduction techniques• Progressive muscle relaxation• alternates between tension and relaxation in various body parts• PMR needs to be practiced 20–30 mins per day• usually tensing and relaxing muscles (5–10 secs) from head to toe• controlled slow breathing should be used in conjunction with PMR.• Meditation important in allowing temporary shut down of cognitive processes.• SleepLack of sleep (sleep debt) increases stress hormones; perceived exertion; feelings of tiredness; moodiness and decreases brain function; HGH activity essential for repair; glucose metabolism.• breathing control• biofeedbackControls automated body functions and after extensive training allows performers to become more 'in-tune' with their bodies and actions.• Stress Inoculation Training (SIT)By training with small and increasing amounts of stress, players build up an 'immunity' to it – they develop coping strategies such as positive self talk and imagery.
Arousal promotion techniquesElevated breathing• taking short, sharp breath activates the central nervous system and increases state of
awareness• rapid breathing and focussing on next actions usually occur together.Acting energeticallyA basic way of 'pumping' players up.Positive self-talk & sounds• using 'powerful' words such as tough, aggressive, strong, forceful, etc., raises arousal• listening to up-beat music can also raise arousal levels.Energising mental imageryInvolves visualising an uplifting image.Pre-competition workoutsAllow players to become accustomed to playing conditions, set plays and pre-game conditioning.
Imagery, mental rehearsal and simulation• athletes perform skills in their minds before actually doing them• imagery leads to better neural pathways between the brain and muscles• imagery should involve as many senses as possible.
Imagery improves performance by:• reinforcing mental templates• taking players through scenarios they’re likely to encounter in
competition• breaking down complex skills into their components and allowing