psychological skills using mental skills to help with overall performance
DESCRIPTION
Arousal control Controlling your levels of anxiety before/during a competition Controlling your levels of anxiety before/during a competition Over aroused: too nervous, mistakes Under aroused: boredom, no effortTRANSCRIPT
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Psychological skillsPsychological skills
Using mental skills to help Using mental skills to help with overall performancewith overall performance
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Psychological skillsPsychological skills Arousal controlArousal control ConcentrationConcentration ConfidenceConfidence MotivationMotivation VisualizationVisualization Goal settingGoal setting Self talkSelf talk
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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
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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
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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:
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Arousal controlArousal control
High arousal: boxing, weight liftingHigh arousal: boxing, weight lifting
Low arousal: snooker, rifle shootingLow arousal: snooker, rifle shooting
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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)
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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)
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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)
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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
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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
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Self TalkSelf Talk
Thought Feeling ActionThought Feeling Action
I’m doing confident goodI’m doing confident goodwell movementwell movement
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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
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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)
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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)
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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)
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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
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Internal MotivationInternal Motivation
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External MotivationExternal Motivation
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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
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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
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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
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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
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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