performance enhancement from a psychological perspective
TRANSCRIPT
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PERFORMANCE ENHANCEMENT FROM A
PSYCHOLOGICAL PERSPECTIVE
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Psychological Skills Training
• Psychological skills are the same as physical skills in that they can be taught, learned and practised.
• Performance can be radically improved by employing psychological skills training.
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Psychological Skills Training
• Programs can focus on one or more principles, depending on which areas need improvement, and these might include:
- goal setting
- arousal
- mental rehearsal
- confidence building
- concentration
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Psychological Skills Training
• It is best if psychological skills become automatic via overlearning
• That athletes make them an integral part of their training
• That skills are practised to replicate real game scenarios
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GOAL SETTING
• Has been shown to increase work output by up to 40-50%
• Goals need to be set for both training and competitions
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GOAL SETTING
There are three types of sporting goals:• Outcome goals focus on end result, times,
finishing place or medals• Performance goals focus on comparing present
performance levels with those attained previously, and are independent of other competitors
• Process goals focus on actions such as physical movements and game strategies that athletes must execute during a game in order to maximise their performance
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GOAL SETTING
Short-term goals:
• continually provide a more manageable focus point for athletes
• act as the stepping stones for achieving long-term goals
• bring about improved performances
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GOAL SETTING
• The acronym SMARTER is an effective way of goal setting:
Specific – clear goalsMeasurable – assess progressAccepted – by all (ie. coach, family, etc.)Realistic – achievable Time phased – within a time frameExciting – challenged, inspired, rewardedRecorded – written down
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AROUSAL
• The relationship between arousal and performance is commonly referred to as the “inverted-U” hypothesis
• It is possible to experience situations of: * under-arousal
* optimal arousal (in the “zone”)
* over-arousal
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AROUSAL
Arousal reduction techniques include:
• Controlled breathing
• Progressive muscular relaxation
• Biofeedback
• Stress-inoculation training (SIT)
• Listening to calming music
• Using routines
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AROUSAL
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AROUSAL
Arousal promotion techniques include:
• Rapid breathing
• Acting energetically
• Positive talk
• Energising imagery
• Pre-game workout
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IMAGERY
• Athletes can attain optimal arousal and concentration levels by trying to imagine themselves performing skills before actually doing them
• This is known as - mental rehearsal
- mental imagery
- visualisation
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IMAGERY
• Effective imagery involves a lot more than simply “seeing” how a performance should be executed
• It calls on as many senses as possible during the rehearsal stage, typically:
* kinaesthetic
* auditory
* tactile
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IMAGERY
Imagery improves performance by:• Improving neural pathways between the brain
and the muscles• Providing a mental template of rehearsed
sequences• Enabling athletes to prepare for a range of
events and eventualities• Working in conjunction with other psychological
skills• Allowing athletes to pre-experience the
achievement of goals that build confidence
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SIMULATION
• Is carried out by making the physical training environment as similar as possible to the game setting
• Thoughts are actually taken through to the physical application stage
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CONCENTRATION (ATTENTION)
Consists of three parts:
1. Focusing on relevant environmental cues
2. Maintaining attention focus over time
3. Having awareness of the situation
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CONCENTRATION (ATTENTION)
There are four possible types of attention:1. Broad-internal focus – on thoughts and
feelings2. Broad-external focus – outwards on
opponent’s actions3. Narrow-internal focus – thoughts and
mentally rehearse upcoming movements4. Narrow-external focus – on very few
external cues
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CONCENTRATION (ATTENTION)
Choking – a situation where performance deteriorates because a heightened sense of pressure or importance is placed on an upcoming event or actionFactors causing this include:
• Focusing on environmental distractions• Focusing on past performances• Future-orientated thinking• Fatigue• Muscle tension• Negative self-talk• Poor handling of game pressure(s)• Not sticking to game plans
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CONCENTRATION (ATTENTION)
Concentration can be improved by:
• Use of cue words
• Selective attention training
• Routines
• Overlearning
• Confidence
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CONFIDENCE
• Confidence levels and performance attainment closely reflect the inverted-U shape demonstrated by the arousal theory
• It is possible to lack confidence
• Be over-confident
• Be in “the zone”
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CONFIDENCE
• Confidence levels remain high if athletes feel that they are adequately trained to succeed in the activity being undertaken – both physically and psychologically
• Knowing what to expect by having practised many physical and mental scenarios, and knowing how to respond to them, removes uncertainty and ensures optimal performance levels