Psychological Strategies to Improve Performance.pptx

Psychological Strategies to Improve Performance

1. Psychological Strategies to Improve Performance

2. We’ve focused so far has focused on physical aspects of the human body. Mental aspects can be just as important for sports people wanting to gain an advantage over their competitors. Athletes need to not only be at an optimum physical state, but an optimum psychological state as well .

3. Athletes react to pressure in different ways. Athletes being able to recognise when they’re not ‘in the zone’ and use strategies to refocus themselves is often what separate the “best from the rest.“

4. Max Gawn is an example of an athlete who worked hard on his psychological performance. In the first round of 2018 Max Gawn missed a goal with 13 seconds left on the clock which would have won Melbourne the game. This was one of many missed goals for him early in the season, and he went away and focused on some psychological strategies to improve performance. Years later his goal kicking has become much more reliable, thanks to him being able to implement some effective strategies and routines when kicking goals. Here is a short video that shows him missing an easy goal, and then finding redemption against Geelong years later to win the game.

5. Key Knowledge Psychological strategies used to enhance performance and aid recovery including sleep , confidence and motivation , optimal arousal , mental imagery and concentration Evaluate a range of psychological strategies which affect performance and recovery Key Skills

6. Imagine you have an F1 car. It’s one thing having this beautiful machine that can race around the track incredibly fast. But it’s useless if the driver can’t control the car. The F1 car is your body. The driver is the mind. The person operating the vehicle needs to be able to get the best out of the machine.

7. Psychological strategy 1 – optimum arousal levels

8. Arousal refers to the alertness or readiness of an athlete prior to and during an activity. Low , moderate or high arousal levels are suitable for different activities. Who can think of sports where low arousal levels are required? What about high? Arousal

9. There is an optimal level of arousal for most sports which results in the best performance. Optimal arousal results in athlete being motivated, able to concentrate and in ‘the zone’ . Arousal – Inverted ‘U’

10. Low Arousal Levels Low motivation, lethargy, distraction and apathy. Suits some sports where physical effort isn't as necessary e.g. shooting, archery, etc High Arousal Levels Nervousness, anxiety, elevated heart rate, reduced coordination, decreased concentration. Arousal Levels – Recognising whether you’re low or high to determine if you need to increase or decrease arousal levels!

11. We might recognize our arousal is too high and we need to reduce it. Here are some strategies we could implement: Progressive Muscle Relaxation – sequentially contracting and relaxing muscle groups. Releases tension and refocuses athlete. Breathing Control – deep slow breathing enhances relaxation, release muscle tension, promote concentration on relevant cues. Meditation – state of deep relaxation. Used to enhance concentration, reduce muscle tension and anxiety. Reducing as many cues as possible. Arousal Reduction Strategies

12. Techniques to decrease arousal levels Progressive muscle relaxation (PMR) Athletes can undergo a series of exercises that lead to progressive muscle relaxation and eventually total body relaxation. This technique is based on the simple premise of tensing (tightening) one muscle group at a time, followed by a release of the tension. This physical relaxation can then help to induce a state of mental relaxation and calmness in many situations. Give one of the images a go 

13. Techniques to decrease arousal levels Controlled breathing The technique of controlling and slowing down breathing to release tension and anxiety can be used before or during performance to help the athlete focus. Controlled breathing involves taking smooth, slow and regular breaths. An example of a process for controlled breathing is as follows: 1. Take a slow, deep breath in through the nose, deep in the lungs — approximately 4–5 seconds. 2. Hold breath for 1 or 2 seconds. 3. Exhale slowly through the mouth — approximately 4–5 seconds. 4. Wait 2 seconds and start again. Controlled breathing will help athletes to maintain their composure in high pressure situations..

14. Techniques to decrease arousal levels Meditation Meditation involves focusing the mind on a particular thing for a certain period of time. It can involve using a mantra (repeating a calming word or sound), or using blank meditation. Meditation is used to help reduce stress before an event. The aims of this technique are to calm the mind and relax the body.

15. We may recognise that our arousal levels are too low, and decide to implement some of these strategies Rapid Breathing – short and deep breaths Positive Self Talk – can be motivational and uplifting Energetic Music – can promote a positive and enthusiastic mood Acting Energetic– pre-competition activity, gets athletes in the ‘zone’, increases variables such as heart rate and respiratory rate. Arousal Elevation Strategies

16. Techniques to increase arousal levels Arousal promotion techniques include the following: Rapid Breathing Taking short sharp breaths can trigger the body into an increased state of awareness. Act energetic Increasing an athlete’s physical intensity and ‘pumping themselves up’ when they are feeling particularly low helps to increase their arousal levels; for example, Lleyton Hewitt’s famous ‘C’mon!’.

17. Techniques to increase arousal levels Positive self-talk Athletes can increase their arousal levels by repeating positive self-statements/ affirmations (for example, ‘I am feeling fit and strong’, ‘I am ready to go’, ‘I can do this ’). They can also use cue words to remind them of what they need to concentrate on in order to remain focused. Use of music Music is a common strategy used by athletes in many sports to control their arousal levels . Music has a profound physical and emotional impact with the ability to make an athlete feel inspired and motivated.

18. Psychological strategy 2 – visualisation

19. Mental Imagery (visualisation) Mental imagery or visualisation is one of the simplest and most tried-and-true methods for psychologically preparing athletes to perform. Mental imagery involves athletes visualising themselves performing a skill or competition event flawlessly , such as sinking a putt in golf, kicking a goal or successfully throwing a free throw in basketball. There are a variety of techniques that involve the use of mental imagery: Mental practice — used for a specific movement or skill, such as a penalty kick in soccer Mental review — used to recount a past performance. It is important for the athlete to learn from any negative aspects, yet move past them to focus on positive results. Self-affirmation — used to improve self-confidence by imagining successful performances.

20. Involves replicating as many of the aspects of performance as possible in the mind . Involves recalling all of the senses that are stimulated during an experience. Visual – what is seen during the performance Auditory – what is heard during the performance Kinesthetic – how the movement feels within the body (where the body parts are, which muscles are contracting and relaxing, etc ) Tactile – how things that are being touched feel ( eg sporting equipment) Mental Imagery ( visualisation )

21. Simulation (visualisation) Simulation and mental imagery should be used together for maximum effect. Simulation is achieved by making the physical training environment as similar as possible to game demands (a dress rehearsal). Simulation training works on the theory that athletes will learn to concentrate effectively in actual situations if they have trained in situations that are similar. Has your coach even given you a scenario at training? For example: “ With 6 minutes to go, Team 1 you are up by 1 goal and need to hold on to the lead. Team 2, with only 10 minutes to go you need to try and score!”

22. Psychological strategy 3 – sleep

23. Sleep and rest are essential for gaining the benefits of training. Sleep plays an important role in: tissue growth and repair allowing the brain to rest and recharge Sleep is essential for an athlete’s recovery and performance . Lack of sleep can have psychological effects on the body. It can lead to the athlete functioning at a less than optimal level via reduced: Ability to process things & react Concentration Has anyone had a lack of sleep affect sport or school? Sleep

24. Both quantity and quality of sleep are very important. Athletes are encouraged to view their sleeping habits in the same way they would their training habits. Establishing a pre-sleep routine is very important. The following are all imperative to quality sleep: a conducive sleeping environment (comfortable bed, well-ventilated room) switching off from the day’s activities slowing down the functioning of the brain going to bed when you are tired avoiding screen time close to bed time avoiding stimulants (caffeine, energy drinks) How many of you tick all these sleep boxes each night? Sleep