Athens Athens

OlympicsOlympics WI             QF       1 point        WI             QF       1 point        LeeLee- Wu - Wu                                 QF        2 point        QF        2 point        YuanYuan - Yun  - Yun                                 GM       2 point        GM       2 point        ParkPark - Lee  - Lee 

WT           QF       1 point       1ND - WT           QF       1 point       1ND - FRAFRA                                  QF       3 point       QF       3 point       TPETPE - GER  - GER                                 SF       4 point       TPE - SF       4 point       TPE - CHNCHN                                  GM      1 point       GM      1 point       KORKOR - CHN  - CHN 

MI           QF       1 point       Im - MI           QF       1 point       Im - YamamotoYamamoto                                QF       1 point       QF       1 point       GalliaggoGalliaggo - Wonderee  - Wonderee                               QF       1 point       QF       1 point       CuddihyCuddihy - Im  - Im                               QF       2 point       QF       2 point       GodfreyGodfrey - Chen  - Chen                               SF       0 point       SF       0 point       YamamotoYamamoto - Cuddihy  - Cuddihy                               SF       2 point       SF       2 point       GalliaggoGalliaggo - Godfrey  - Godfrey                             GM       2 point       GM       2 point       GalliaggoGalliaggo - Yamamoto  - Yamamoto                             BM       1 point       BM       1 point       CuddhyCuddhy - Godfrey  - Godfrey 

MT         QF       1 point       MT         QF       1 point       KORKOR - NED  - NED                             QF       3 point       QF       3 point       TPETPE - AUS  - AUS                             SF       3 point       SF       3 point       KORKOR - UKR  - UKR                             SF       1 point       SF       1 point       TPETPE - USA  - USA                             BM      2 point       BM      2 point       UKRUKR - USA  - USA 

Cognitive and Behavioral Cognitive and Behavioral Strategies for Staying Focused Strategies for Staying Focused

during Competition in theduring Competition in the Elite Archers Elite Archers

Um, Sung-HoUm, Sung-Ho

University of Ulsan, KoreaUniversity of Ulsan, Korea

• According to the classification of sports by

Gandlsman and smirnov(1971)

• There are 7 categories base on the specific

performance nature of sports.

• All voluntary sports activity is performed in coordination

with complicated muscle contractions in static and

Dynamic state.

• Especially archery and shooting has the characteristics

of less vigorouse muscle contration action.

• However this 2 sports demand the coordination of fine

muscles and mainly related to regulate the stress and

to control mental state and endurance during the

competition.

• Archery shooting skill is self-paled or closed skill.

• Archers must have the mental and psychological skills

for the success of the competition.

• Each sports is unique.Each sports is unique.• Each sports make special demand on athletes.Each sports make special demand on athletes.• Consequently , the psychological approaches Consequently , the psychological approaches

associated with proficiency in each sport must be associated with proficiency in each sport must be

specifically identified.specifically identified.• And they need to be developed effectively.And they need to be developed effectively.

But there are problems or considerations in common But there are problems or considerations in common associated with just about every form of competition.associated with just about every form of competition.

Psychological contributions

The following are typical concerns associated with thoughts and fThe following are typical concerns associated with thoughts and feeling(cognitions)as expressed by many athletes.eeling(cognitions)as expressed by many athletes.

① ① how to deal with anxiety before an how to deal with anxiety before an

event.event.

② ② how to sustain motivation for practice how to sustain motivation for practice

session and competitive event.session and competitive event.

③ ③ how to deal with setbacks after less than how to deal with setbacks after less than

ideal performances.ideal performances.

④ ④ how to learn how to focus attention effectively. how to learn how to focus attention effectively.

⑤ ⑤ how to develop and know when to habit - how to develop and know when to habit -

like or adaptive behaviors.like or adaptive behaviors.

⑥ ⑥ how to prepare mentally for an event or competition.how to prepare mentally for an event or competition.

⑦ ⑦ how to control and direct emotions during how to control and direct emotions during

the performance during the competitive situations.the performance during the competitive situations.

⑧ ⑧ how to maintain competitive intensity.how to maintain competitive intensity.

• Being able to resolve these and related concerns permits on Being able to resolve these and related concerns permits on athlete to come closer to the realization of skilled performance.athlete to come closer to the realization of skilled performance.

• It’s all part of the mental and emotional preparation for sport It’s all part of the mental and emotional preparation for sport and exhibition of performance. and exhibition of performance.

Characteristics of Elite ArchersCharacteristics of Elite Archers

Are successful archer distinguished by certain key Are successful archer distinguished by certain key

personality characteristics? personality characteristics? What motivates athletes to participate in archeryWhat motivates athletes to participate in archery

competition? competition? Why are some archers so motivated to achieve Why are some archers so motivated to achieve

competitive success, whereas others dread the mere competitive success, whereas others dread the mere

thought of competition?thought of competition? How does one psych up for optimal performanceHow does one psych up for optimal performance

without psyching out. without psyching out.

These are some of the important questions addressed These are some of the important questions addressed at the first stop to understanding archery sports and at the first stop to understanding archery sports and archers behavior during the competition. archers behavior during the competition.

And this part focuses on personal factors – personalityAnd this part focuses on personal factors – personality characteristics, individual orientations and emotions characteristics, individual orientations and emotions that affect performance and psychological mental status that affect performance and psychological mental status in archery shooting. in archery shooting.

VisualizationVisualization

• • See myselfSee myself • • individualized visualization processindividualized visualization process - What you see, usually what you get. - What you see, usually what you get. - I could see my shooting good form and good technique. - I could see my shooting good form and good technique. - visualize perfect routine.- visualize perfect routine. - visualization - key world(positive things in there) - visualization - key world(positive things in there) - How do you get the visual. - How do you get the visual. - What's gonna do now? - What's gonna do now?

- - Visualization in shooting. Visualization in shooting.         1. closed eyes and shooting. 1. closed eyes and shooting.         2. Pre-shooting 2. Pre-shooting ••    picturing my match. picturing my match.                   ••    every thing is already seen. every thing is already seen.         3. before the sleeping 3. before the sleeping       ․      ․ competition situation competition situation       ․      ․ see my self see my self       ․      ․ goal setting goal setting       ․      ․ visualize the success visualize the success         4. skills to be refined 4. skills to be refined                       10 - 15 min/day 10 - 15 min/day

- When visualization is needed - When visualization is needed

      1. practice session 1. practice session

      2. new skill training 2. new skill training

      3. correction new skills 3. correction new skills

Source of Stress and AnxietySource of Stress and Anxiety

In athletes, stressors include worry about performing up to In athletes, stressors include worry about performing up to capabilities, financial cost and time needed for training, self-capabilities, financial cost and time needed for training, self- doubt about talent, and relationships or traumatic experience doubt about talent, and relationships or traumatic experience outside of sports such as the daily life affairs. outside of sports such as the daily life affairs.

These thousands of specific stress sources fall into some These thousands of specific stress sources fall into some general categories determined by both situational and general categories determined by both situational and

personality. personality.

1. Situational Source of Stress 1. Situational Source of Stress       a) importance placed on an event or contest. a) importance placed on an event or contest.      b) the uncertainity that surround the outcome of the event. b) the uncertainity that surround the outcome of the event.

  2. Personal Source of Stress 2. Personal Source of Stress      a) trait anxiety a) trait anxiety           a personality factor that predisposes a person to view a personality factor that predisposes a person to view           competition and social evaluation as more or less competition and social evaluation as more or less  threatening. threatening.      b) Self-esteen b) Self-esteen       c) Social physique anxiety c) Social physique anxiety

Coping with AdversityCoping with Adversity

Coping :  as a to manage specific external and/or internal Coping :  as a to manage specific external and/or internal demands or process of constantly changing cognitive anddemands or process of constantly changing cognitive and behavioral efforts conflicts appraised as faxing or exceeding onbehavioral efforts conflicts appraised as faxing or exceeding on

e's e's resources. resources. ∘ ∘ Athletes should learn a broad spectrum of coping stratergiesAthletes should learn a broad spectrum of coping stratergies

to use in different situations and different source of stress. to use in different situations and different source of stress. ∘ ∘ problem - focused coping → information, goal setting. problem - focused coping → information, goal setting.

      emotion - focused coping → regulating emotional factors. emotion - focused coping → regulating emotional factors.

On-site Relaxation TipsOn-site Relaxation Tips

1. Smile when you feel tension coming on. 1. Smile when you feel tension coming on.

2. Have fun - enjoy the situation. 2. Have fun - enjoy the situation.

  3. Set up stressful situations in practice. 3. Set up stressful situations in practice.

  4. Slow down, take your time. 4. Slow down, take your time.

  5. Stay focused on the present moment. 5. Stay focused on the present moment.

  6. Come prepared with good game plan. 6. Come prepared with good game plan.

Arousal -  inducing techniqueArousal -  inducing technique

1. Increased breathing rate. 1. Increased breathing rate.

2. Act energized. 2. Act energized.

3. Use mood words and positive statement. 3. Use mood words and positive statement.

4. Listen to music. 4. Listen to music.

5. Use energizing imagery. 5. Use energizing imagery.

6. Complete a precompetitive work out. 6. Complete a precompetitive work out.

RELAXATION RELAXATION

ⅠⅠ. . WHAT IS RELAXATION ?WHAT IS RELAXATION ? Relaxation is a state where one is physically and mentally free from Relaxation is a state where one is physically and mentally free from controlled tension, anxiety and thoughts. It is characterized by feelings controlled tension, anxiety and thoughts. It is characterized by feelings of ease, looseness, tranquility and rest. of ease, looseness, tranquility and rest.

ⅡⅡ. . PURPOSES OF RELAXATION TRAININGPURPOSES OF RELAXATION TRAINING A. Physiological Calming of Body A. Physiological Calming of Body B. Attentional Shift from Anxiety Provoking Thoughts to a Relaxation B. Attentional Shift from Anxiety Provoking Thoughts to a Relaxation Set Set

ⅢⅢ. . WHY LEARN RELAXATION TRAINING ?WHY LEARN RELAXATION TRAINING ? A. Arousal Control A. Arousal Control B. Basic Skill for Image Training B. Basic Skill for Image Training C. Health Benefits C. Health Benefits

ⅣⅣ. . LEARNING TO RELAXLEARNING TO RELAX A. Phases In Relaxation Training A. Phases In Relaxation Training                   1. Phase 1: Tense-Relax Cycle--tense and relax various 1. Phase 1: Tense-Relax Cycle--tense and relax various

muscle groups throughout the body focusingmuscle groups throughout the body focusing on the feelings associated with tensed andon the feelings associated with tensed and relaxed states/Time (7-10 days; 20mins. aday) relaxed states/Time (7-10 days; 20mins. aday)                  2.Phase 2: Relaxation only Cycle--relax muscle groups 2.Phase 2: Relaxation only Cycle--relax muscle groups individually without tensing. Begin to use aindividually without tensing. Begin to use a cue word or symbol to signal relaxation (e.g.,cue word or symbol to signal relaxation (e.g., relax)/Time (7-10 days). relax)/Time (7-10 days).

3.Phase 3: Full-Speed Relaxation--begin to add speed3.Phase 3: Full-Speed Relaxation--begin to add speed

by learning to relax the individual muscleby learning to relax the individual muscle

groups more quickly. The ultimate goal is togroups more quickly. The ultimate goal is to

learn to relax deeply in the time it requires tolearn to relax deeply in the time it requires to

take a deep breathe, inhale and exhale slowlytake a deep breathe, inhale and exhale slowly

20 times a day. 20 times a day.

        4. Phase 4: Utilization Stage--begin to use relaxation in4. Phase 4: Utilization Stage--begin to use relaxation in

anxiety provoking conditions. Practice firstanxiety provoking conditions. Practice first

under low stress conditions employ under low stress conditions employ

relaxation under highly stressful condition. relaxation under highly stressful condition.

B. Creating The Right Physical And Mental Climate B. Creating The Right Physical And Mental Climate

(Common Elements In All Relaxation Response Programs) (Common Elements In All Relaxation Response Programs)

     1. A Quiet Environment 1. A Quiet Environment

              2. A Comfortable Position 2. A Comfortable Position

              3. A Mental Device or Cue 3. A Mental Device or Cue

             4. A Passive Attitude 4. A Passive Attitude

C. Basic Relaxation Training Principles C. Basic Relaxation Training Principles

                  1. Number of muscle groups involved (see attached) 1. Number of muscle groups involved (see attached)

            ⅰ            ⅰ. 16 . 16

            ⅱ            ⅱ. 07 . 07

            ⅲ            ⅲ. 04 . 04

2. Key points to remember 2. Key points to remember

            ⅰ            ⅰ. when learning relaxation focus on the differences . when learning relaxation focus on the differences

                            between tension and relaxation between tension and relaxation

            ⅱ            ⅱ. relaxation is a skill - it must be practiced regularly. relaxation is a skill - it must be practiced regularly

if it is to be learned. if it is to be learned.

ⅲ ⅲ. overshoot principle - tense the muscle and then . overshoot principle - tense the muscle and then relax below previous level relax below previous level           ⅳ           ⅳ. you cannot force yourself to relax - you must let . you cannot force yourself to relax - you must let it happen.it happen.           ⅴ           ⅴ. breathe through your nose as you breathe out, say. breathe through your nose as you breathe out, say the word "relax" silently to yourself the word "relax" silently to yourself           ⅵ           ⅵ. if you hear noises while relaxing don't try to block. if you hear noises while relaxing don't try to block them out - instead focus on your breathing them out - instead focus on your breathing           ⅶ           ⅶ. in sport, relaxation is typically used in . in sport, relaxation is typically used in

conjunctionconjunction with other psychological skills like imagery .with other psychological skills like imagery .

ⅤⅤ. . SUMMARYSUMMARY

Relaxation is an effective psychological tool for allRelaxation is an effective psychological tool for all

athletes to develop. Moreover, although there are manyathletes to develop. Moreover, although there are many

different relaxation programs, they all follow the samedifferent relaxation programs, they all follow the same

basic principles. basic principles.

CENTERING FOR ATHLETIC SUCCESS CENTERING FOR ATHLETIC SUCCESS

Centering is a mental focusing technique which was Centering is a mental focusing technique which was originated from oriental principles and has been found tooriginated from oriental principles and has been found tobe very useful for athletes in a variety of sports. It isbe very useful for athletes in a variety of sports. It isbriefly described below. briefly described below.

ⅠⅠ. . WHAT IS CENTERING?WHAT IS CENTERING? Centering is a method of focusing one's attention on one Centering is a method of focusing one's attention on one

point by directing thoughts toward the center of the body. point by directing thoughts toward the center of the body.

It is designed to allow an athlete to clear his or her head ofIt is designed to allow an athlete to clear his or her head of

distracting thoughts and reduce unwanted muscular tension. distracting thoughts and reduce unwanted muscular tension.

It can be executed at time and only takes a few seconds to It can be executed at time and only takes a few seconds to

complete. complete.

ⅡⅡ. . CENTERING STEPSCENTERING STEPS Step 1 : Assume a good athletic stance with kness bent and Step 1 : Assume a good athletic stance with kness bent and                     feet shoulder width apart. feet shoulder width apart. Step 2 : Slowly inhale trhrough the nose and fill your Step 2 : Slowly inhale trhrough the nose and fill your                     stomach/abdomen (not chest) with air. Think of a stomach/abdomen (not chest) with air. Think of a

point behind your navel and say "center" to yourselfpoint behind your navel and say "center" to yourself and you inhale. and you inhale. Step 3 : Slowly exhale through your mouth and consciously Step 3 : Slowly exhale through your mouth and consciously                     relax your muscles. Say the word "focus" or "relax“relax your muscles. Say the word "focus" or "relax“ to yourself as you exhale and let your body go loose. to yourself as you exhale and let your body go loose. Step 4: Initiate action. Step 4: Initiate action.

ⅢⅢ. . PHASES IN CENTERING TRAININGPHASES IN CENTERING TRAINING

Phase 1 : Phase 1 : Progressive Relaxation And Breathing Skills.Progressive Relaxation And Breathing Skills.

Along with relaxation training, spend some time focusing Along with relaxation training, spend some time focusing

on the easy, natural rise and fall of the stomach as youon the easy, natural rise and fall of the stomach as you

breathe. Let the stomach muscles totally relax. Proper breathe. Let the stomach muscles totally relax. Proper

breathing comes from the diaphram, not the chest ( 5breathing comes from the diaphram, not the chest ( 5

minutes a day with relaxation training). minutes a day with relaxation training).

Phase 2 : Phase 2 : Breathing Skills and Centering For AttentionBreathing Skills and Centering For Attention. Practice . Practice centering without the five minute progressivecentering without the five minute progressive relaxation. Do 20 to 30 times a day. relaxation. Do 20 to 30 times a day.

Breathe In (nose)         Breathe out (mouth) Breathe In (nose)         Breathe out (mouth)

       "Center" ------------- "Relax" -------- "Focus Attention" "Center" ------------- "Relax" -------- "Focus Attention"

Phase 3 : Phase 3 : Centering During Workouts and CompetitionsCentering During Workouts and Competitions. . Practice centering between run through, drills, etc.Practice centering between run through, drills, etc. Later, make it a habit to center each time you begin action. Later, make it a habit to center each time you begin action.

ⅣⅣ. . WHEN TO CENTERWHEN TO CENTER 1. When frustrated with yourself or some one else. 1. When frustrated with yourself or some one else.

2. Immediately prior to the beginning of a match or 2. Immediately prior to the beginning of a match or event. event.

3. Immediately following a momentary loss of control 3. Immediately following a momentary loss of control (a mistake, error, etc.) (a mistake, error, etc.)

ⅤⅤ. . CENTERING REMINDERSCENTERING REMINDERS Centering is not magical. It is a learned psychological Centering is not magical. It is a learned psychological

skill which if it is to be used effectively must beskill which if it is to be used effectively must be

practiced. Since it only requires a few seconds topracticed. Since it only requires a few seconds to

execute, athletes should center 10 to 20 times atexecute, athletes should center 10 to 20 times at

various points in practice or competition.various points in practice or competition.

ⅥⅥ..APPLYING RELAXATION, CENTERING ANDAPPLYING RELAXATION, CENTERING AND       IMAGERY TO NONATHLETIC SITUATIONSIMAGERY TO NONATHLETIC SITUATIONS

1. Use to calm athletes down while traveling. 1. Use to calm athletes down while traveling. 2. Use before bed, to help the one get to sleep. 2. Use before bed, to help the one get to sleep. 3. Imagine future situation - work through 3. Imagine future situation - work through tough  situations before you are in them. tough  situations before you are in them. 4. Archers can use these skills to calm themselves down in 4. Archers can use these skills to calm themselves down in         frustrating situations. frustrating situations. 5. Use before taking important event. 5. Use before taking important event. 6. Confidence in relaxation can help one feel good and believe 6. Confidence in relaxation can help one feel good and believe         in themsleves. in themsleves.

Ⅰ. Introduction

Archery competition in the major International event became more

competitive.

The FITA Olympic Round which all the matches are competed face

to face shooting format.

This new shooting process affect archer’s shooting skills as well as

mental aspect.

How the archer feel and concentrate during the

competitive situation is the most decisive factions in winning.

Inquires regarding archery training and performing strategies of

top archers.

Detailed information on cognitive and behavioral strategies:

feelings, thoughts and behaviors

Elite archer's practice and competition routines would

provide valuable mental training guidelines for other archers.

Archery shooting requires concentration of high intensity.

A single error in shooting might lead to significant impacts on the

performance outcome and psychological states of the archer.

In an important event, many external factors including spectators

and reporters create additional distraction.

Archers are trained in order to cope with the external factors that

distract concentration in competition.

Ability to concentrate or stay focused in competition is a main

psychological skill.

Psychological skills in sports are defined as diverse strategies

used to overcome stress in competition.

Psychological skills in sports include concentration, motivation,

imagery, confidence, anxiety regulation, goal setting, and

discriminate successful athletes.

Concentration is a major psychological skill which discriminates

successful athletes.

In archery, concentration is even more important because of the

very nature of the sport.

Athletes in all sports employ cognitive and behavioral strategies

differently to maintain concentration during competition.

Ability to concentrate is one of the characteristics of elite archers.

Elite athletes have provided evidence that they use positive

imagery, self-talk, and maintain positive attitudes throughout the

event.

The purpose of the study were :

1) To assess the elite archers’ perception of the importance of concentration.

2) To assess their actual ability to regulate the perceived concentration.

3) To examine cognitive and behavioral strategies frequently employed during the archery competition.

Ⅱ. MethodParticipants

A total of 63 elite Korean archers (37 males and 26 females).

Participated in the National Sports Festival (2001) Archery

Competition.

Participants had the mean experience of 12years

( ranging from 5 to 22 years ).

Qualification Round mean score 1348.9 points

(possible 1440 points).

Olympic Round Elimination Match 18 shots : 172.0 points

(possible 180 points).

Olympic Round Final Match 12shots : 115.2 points

(possible 120 points).

Standard deviation for their scores was very low.

Indicating that they were homogeneous.

Measures

Questionnaire for the study:

• first section : demographic information (years of experience,

best scores, training hours, psychological training

hours).

• second section : perceptions of concentration and actual ability

to regulate concentration (14 factors were

identified).

• third section : open-ended questions to identify cognitive and

behavioral strategies the athletes employed for

maintaining concentration.

Data analysis

Means and standard deviation were calculated for 14 factors.

Responses on the open-ended questions were analyzed.

Raw data were classified according to similarities in meaning

and grouped into major categories.

Ⅲ. Results

Importance of Concentration

The archers felt that concentration were the second most

important mental factors in competition

( mean 9.29 on 10-points scale ).

Self-confidence was ranked at the top ( mean 9.45 ).

Self-management (mean 9.03)and mental toughness (mean 8.92)

appeared more important.

These findings suggest the need for the importance of

concentration during competition.

Self-confidence and self-management should be included in

psychological training.

Concentration Strategies during Competition

While waiting on the shooting line

113 responses were grouped into 8 categories.

• confidence enhancing behaviors were most frequently

mentioned.(36%)

- self-talk

- fighting

- go for it

- thoughts about doing one's best

• Imagery-related behaviors (15%)

- doing imagery

- think about successful performance

• Calmness and relaxation (15%)

- deep breathing

- stretching

- checking equipment and focusing on a specific object

While aiming and shooting

Confidence related responses for concentration (40%)

- shooting with confidence

- confidence enhancing behaviors

- doing one's best

Other categories

- rhythm and kinesthetic senses

- timing while aiming and shooting

- focusing on targets

- thinking posture

- thinking nothing

- thinking positive outcomes

While playing behind opponents

Tend to be under pressure.

Elite archer exhibited positive attitude.

Doing one's best was the most important theme.

Trying their best with success in the mind.

Others included confidence, relaxed state and focusing

on posture.

While leading

7 categories emerged from 70 responses.

frequently employed were

- playing just like now.

- doing one's best.

- shooting in calmness.

- thinking about posture.

After competition

After competition, archers tended to reflect on previous

competition and prepare for next competition.(38%)

- self-reflection

- finding weakness

- checking posture and forms.

Try to motivate to psychologically prepare for upcoming

event.(23%)

Accepting outcome positively.

Regrets.

Feeling of confidence.

Images of competition.

Ⅳ. Discussion

Perceived concentration was a highly important mental factor

during competition ( mean 9.21 ).

Ability to regulate concentration was moderate ( mean 6.76 ),

compared to perceived concentration.

The difference between importance and ability of concentration

reflects the need for mental skills training specifically focusing

on concentration.

Archers demonstrated diverse and specific strategies for

concentration on competition stages.

- relatively positive and constructive

- maintained positive attitudes even when they were behind the

opponents

Confidence enhancing behavior should be emphasized.

( positive thoughts, self-talk, shooting with confidence)

Confidence-related strategies were the most frequently utilized in

the competition reflecting the nature of mental skills among top

archers.

After competition, athletes reflect on their performance.

- checking weakness

- checking strength

Reflection on past performance and mental preparation for

upcoming events is on important process.

They seemed to learn how to keep focusing after the competition.

These findings provided information on cognitive and behavioral

strategies for staying focused during the archery competition.

These findings may help archers and coaches implement the

concentration training in various aiming sports.

Table 1. Means and Ranks for Importance and Actual Ability Regarding Psychological Factors in Competition

FactorFactor ImportanceImportance Actual AbilityActual Ability DifferenceDifference

MeanMean RankRank MeanMean RankRank MeanMean RankRankConcentrationConcentrationPositive attitudePositive attitudeMotivationMotivationMental toughnessMental toughnessSelf-confidenceSelf-confidenceImageryImagerySpecific goalsSpecific goalsTeam cohesionTeam cohesionAnxiety regulationAnxiety regulationEmotional controlEmotional controlSportspersonsSportspersonsAssertive playAssertive playSelf-managementSelf-managementLeadershipLeadership

9.299.298.558.557.907.908.928.929.459.457.417.417.907.908.498.498.488.488.518.517.007.007.347.349.039.037.547.54

2255994411

121299778866

1414131333

1111

6.736.736.196.196.566.566.696.696.466.465.925.926.876.877.217.215.745.745.845.846.356.355.945.946.586.586.356.35

331010664477

12122211

1414131388

11115588

2.452.452.352.351.341.342.232.232.902.901.431.430.970.971.251.252.722.722.632.630.620.621.411.412.442.441.151.15

4466

1010771188

131311112233

14149955

1212

Table 2. Concentration Strategies: Waiting on Shooting LineConcentration StrategiesConcentration Strategies Frequency (%)Frequency (%)

A. Confidence-enhancing behaviorA. Confidence-enhancing behavior Confidence-enhancing self-talk (33)Confidence-enhancing self-talk (33) “ “Fighting” “Go for it!?(4)Fighting” “Go for it!?(4) Do ones best?(5)Do ones best?(5)B. ImageryB. Imagery Image training (10)Image training (10) Positive images during practice(7)Positive images during practice(7)C. Calmness and relaxationC. Calmness and relaxation Maintaining calmness (10)Maintaining calmness (10) Retrospection with relaxation (4)Retrospection with relaxation (4) Staying like “let it go?” (3)Staying like “let it go?” (3)D. Breathing and stretching D. Breathing and stretching Deep breathing (6)Deep breathing (6) Stretching (4)Stretching (4)E. Checking equipmentE. Checking equipment Checking bow (8)Checking bow (8) Checking equipment (2)Checking equipment (2)F. FocusingF. Focusing Focusing on target (3)Focusing on target (3) Focusing on specific objects (3)Focusing on specific objects (3) Focusing inwards (3)Focusing inwards (3)G. Habitual behaviors (5)G. Habitual behaviors (5)H. Others (3)H. Others (3)

42 (36%)42 (36%)

17 (15%)17 (15%)

17 (15%)17 (15%)

10 (9%)10 (9%)

10 (9%)10 (9%)

9 (8%)9 (8%)

5 (4%)5 (4%)3 (3%)3 (3%)

Table 3. Concentration Strategies: Aiming and Shooting

Concentration StrategiesConcentration Strategies Frequency (%)Frequency (%)

A. self-confidenceA. self-confidence

Shooting with confidence (21)Shooting with confidence (21)

Confidence enhancing behavior Confidence enhancing behavior (13)(13)

"Fighting!" (2)"Fighting!" (2)

B. Rhythm and kinesthetic sensesB. Rhythm and kinesthetic senses

Rhythm and kinesthetic senses (5)Rhythm and kinesthetic senses (5)

Fast shooting timing (3)Fast shooting timing (3)

Others (4)Others (4)

C. Focusing on target (12)C. Focusing on target (12)

D. Thinking posture (11)D. Thinking posture (11)

E. Thinking "nothing" (7)E. Thinking "nothing" (7)

F. Thinking positive outcomes (6)F. Thinking positive outcomes (6)

G. Calmness (3)G. Calmness (3)

H. Others (3)H. Others (3)

36(40%)36(40%)

12(13%)12(13%)

12(13%)12(13%)

11(12%)11(12%)

7(8%)7(8%)

6(7%)6(7%)

3(3%)3(3%)

3(3%)3(3%)

Table 4. Concentration Strategies: Playing Behind Opponents

Concentration StrategiesConcentration Strategies Frequency (%)Frequency (%)A. Do ones bestA. Do ones best

Do ones best (21)Do ones best (21)

Never giving up (9)Never giving up (9)

One shot at a time (6)One shot at a time (6)

B. Confidence about winningB. Confidence about winning

“ “I can win.” (14)I can win.” (14)

Shooting with confidence Shooting with confidence (11)(11)

“ “I can do it.” (4)I can do it.” (4)

C. Relaxed states of mind (7)C. Relaxed states of mind (7)

D. Focusing on posture (5)D. Focusing on posture (5)

E. Think it as practice (4)E. Think it as practice (4)

F. Opponent makes mistake (4)F. Opponent makes mistake (4)

G. Think what I can do (4)G. Think what I can do (4)

H. Others (10)H. Others (10)

36 (36%)36 (36%)

12 (12%)12 (12%)

7 (7%)7 (7%)

5 (5%)5 (5%)

4 (4%)4 (4%)

4 (4%)4 (4%)

4 (4%)4 (4%)

10 (10%)10 (10%)

Table 5. Concentration Strategies While Leading

Concentration StrategiesConcentration Strategies Frequency (%)Frequency (%)

A. Play just like nowA. Play just like now

Play like now (14)Play like now (14)

Think about not making errors Think about not making errors

(10)(10)

Score management (2)Score management (2)

B. ConfidenceB. Confidence

Shooting with confidence (15)Shooting with confidence (15)

Thinking about winning (4)Thinking about winning (4)

C. Do ones best (17)C. Do ones best (17)

D. Shooting in calmness (10)D. Shooting in calmness (10)

E. Think about posture (7)E. Think about posture (7)

F. Not thinking about opponents (4)F. Not thinking about opponents (4)

G. Others (7)G. Others (7)

20 (29%)20 (29%)

19 (21%)19 (21%)

17 (19%)17 (19%)

10 (11%)10 (11%)

7 (8%)7 (8%)

4 (4%)4 (4%)

7 (8%)7 (8%)

Table 6. Concentration Strategies After Competition

Concentration StrategiesConcentration Strategies Frequency(%)Frequency(%)

A. Self reflectionA. Self reflection 32(38%)32(38%)

      Self reflection(13)Self reflection(13)   

      Finding weakness(13)Finding weakness(13)   

      Checking posture(6)Checking posture(6)   

B. Preparing for next competition B. Preparing for next competition 19(23%)19(23%)

      Motivation for next competition(8)Motivation for next competition(8)   

      Preparing for next competition(6)Preparing for next competition(6)   

      Psych-up(5)Psych-up(5)   

C. Acception outcome positively(11)C. Acception outcome positively(11) 11(13%)11(13%)

D. Regrets(9)D. Regrets(9) 9(11%)9(11%)

E. Feeling of confidence(5)E. Feeling of confidence(5) 5(6%)5(6%)

F. Images of the competition(5)F. Images of the competition(5) 5(6%)5(6%)

G. Others(3)G. Others(3) 3(4%)3(4%)

Pre performance routine for Pre performance routine for Archery CompetitionArchery Competition

◦  ◦  Routine : State of systematic habits on the Routine : State of systematic habits on the thoughtsthoughts and behaviors related with performance and behaviors related with performance tasks which will be done before the tasks which will be done before the specificspecific sports skill sports skill

◦  ◦  Each archer has own specific performance Each archer has own specific performance routine routine based on the cognitive and behavioral strategies based on the cognitive and behavioral strategies forfor staying  focused in Archery competition. staying  focused in Archery competition.                 - detailed behavioral aspect - detailed behavioral aspect                 - feeling - feeling                 - thoughts - thoughts

    Aspect for pre performance routine Aspect for pre performance routine

◦  ◦  Cognitive factor for performance Cognitive factor for performance                 - mental relaxation - mental relaxation                 - technical cue - technical cue                 - imagery - imagery                 - cognition reconstruction - cognition reconstruction                 - positive thought (thinking) - positive thought (thinking)                 - confidence - confidence                 - concentration - concentration                 - self talks - self talks                 - decision making - decision making

◦  ◦  Behavioral factors for performance Behavioral factors for performance                 - physical relaxation - physical relaxation                 - movement for specific shooting skills - movement for specific shooting skills

  ◦  ◦ The effect of pre performance routines on The effect of pre performance routines on       other sports : Golf other sports : Golf         

- selection in target area (position) - selection in target area (position) - imagery of ball flight trajectory - imagery of ball flight trajectory - sensation of shot - sensation of shot - swing tempo - swing tempo - pre swing movement - pre swing movement - setting and alignment - setting and alignment - waggle - waggle - focusing on targets (objects) - focusing on targets (objects) - attentional regulation - attentional regulation - self - talks - self - talks - visualization - visualization - arousal control - arousal control 

  ◦  ◦ The effect of pre performance routine The effect of pre performance routine         To enhance performance during the competitiveTo enhance performance during the competitive        situations and competition procedures. situations and competition procedures. 

         •         • to prevent in focusing disturbance to prevent in focusing disturbance                                                             and non related potential cues and non related potential cues          •         • to prevent in focusing technical mechanisms to prevent in focusing technical mechanisms          •         • warm up status warm up status          •         • to keeping the proper physical, mental stateto keeping the proper physical, mental state                for skill performance. for skill performance. 

  ◦  ◦ Theory Theory               1. Schmidt (1975) : Schema Theory 1. Schmidt (1975) : Schema Theory               2. Fitts (1964) : Stage of motor learning 2. Fitts (1964) : Stage of motor learning               3. Adams (1969) : Set hypothesis 3. Adams (1969) : Set hypothesis                                                                         Mental rehearsalMental rehearsal

•  •  Consideration factors       Consideration factors       •  •  Considerations in routine Considerations in routine •  •  Characteristics of tasks Characteristics of tasks •  •  level of skills level of skills •  •  individual preference individual preference               recall in proper movements of skills warm up in recall in proper movements of skills warm up in

physical, mental state matching in skill level physical, mental state matching in skill level

considerations in archery skillconsiderations in archery skill        •         • less decision making process less decision making process         •         • reflective skill performance reflective skill performance         •         • negative thoughts negative thoughts         •         • focusing on disturbance factors focusing on disturbance factors

◦  ◦  Aim for developing individual routine of archeryAim for developing individual routine of archery shooting in pre competition and during competition shooting in pre competition and during competition and also provide practical routine method to and also provide practical routine method to

enhanceenhance the psychological skills in archery competition. the psychological skills in archery competition.

Subject : Elite archer Subject : Elite archer               ∘           ∘ Qualification Round (1340-1350 points) Qualification Round (1340-1350 points)           ∘           ∘ Age 19-25 Age 19-25           ∘           ∘ male 5, female 5 (total 10) male 5, female 5 (total 10)           ∘           ∘ experience ( 7- 12 years) experience ( 7- 12 years)

  ProceduresProcedures

1 step       developing individual routine 1 step       developing individual routine

2 step       Date pool in individual routine program 2 step       Date pool in individual routine program                                         dimension dimension                                       high order themes high order themes

3 step       - practice pre routine program 3 step       - practice pre routine program                                 - for 2 months - for 2 months                                 - analyzing the effect - analyzing the effect

4 step       - To discuss in routine process 4 step       - To discuss in routine process                                       and effect in and effect in                     •                     • potential ability potential ability                    •                    • physical physical                     •                     • record record                    •                    • adopted routine proposaladopted routine proposal

To analyze the pre-routine effects in To analyze the pre-routine effects in Archery shooting. Archery shooting. qualititative and quantititative analysis qualititative and quantititative analysis was used. was used. 

To analyze the effect of the pre-routineTo analyze the effect of the pre-routinein depth interview was used to verifyin depth interview was used to verifyarchers thoughts and feelings. archers thoughts and feelings. 

Data pool for routine program   Data pool for routine program   

dimensions dimensions higher order higher order

1) Cognitive preparation 1) Cognitive preparation     ∘      ∘  use of shooting cue use of shooting cue      ∘       ∘  motivation in shooting motivation in shooting      ∘       ∘  keeping confidence keeping confidence      ∘       ∘  imagery imagery      ∘       ∘  positive self talking positive self talking      ∘       ∘  control of arousal levelcontrol of arousal level

2) behavioral preparations 2) behavioral preparations     ∘      ∘  physical relaxation physical relaxation      ∘       ∘  focusing to objectsfocusing to objects

Cognitive PreparationCognitive Preparation

1) use of shooting cue 1) use of shooting cue    ∘     ∘  automatic processing in skill automatic processing in skill

execution execution    ∘     ∘  focusing in critical skill movement focusing in critical skill movement

2) aggressive minds 2) aggressive minds    ∘    ∘ stress avoiding thoughts stress avoiding thoughts    ∘    ∘ stress against thoughts stress against thoughts

3) keeping confidence 3) keeping confidence       ∘      ∘ believe in ability and skills believe in ability and skills       ∘      ∘ I can play (shooting) well I can play (shooting) well       ∘      ∘ focusing in positive aspect of shooting focusing in positive aspect of shooting       ∘      ∘ I can do something I can do something 

4) imagery 4) imagery       ∘      ∘ consistency in movement pattern consistency in movement pattern       ∘      ∘ sensation of the skill performance sensation of the skill performance       ∘      ∘ stimulus - nueromuscular pattern coordination stimulus - nueromuscular pattern coordination       ∘      ∘ not disturbed from extra environments not disturbed from extra environments 

5) positive self - talks 5) positive self - talks       -  talk with inner self -  talk with inner self       -  self - explanation -  self - explanation       -  remind the past framing or competition -  remind the past framing or competition       -  express vivid feeling -  express vivid feeling

6)  Control of arousal level 6)  Control of arousal level    ∘     ∘  find proper level of arousal find proper level of arousal    ∘     ∘  maintain arousal level maintain arousal level

Behavioral PreparationBehavioral Preparation

1) physical relaxation 1) physical relaxation     ∘      ∘  physical relaxation leads to mentalphysical relaxation leads to mental relaxation relaxation     ∘      ∘  muscle relaxation muscle relaxation     ∘      ∘  delete excessive tension delete excessive tension

2)  focusing in object 2)  focusing in object     ∘      ∘  to avoid to focusing in body to avoid to focusing in body     ∘      ∘  to focusing on other objects to focusing on other objects

  Data pool for pre routine details Data pool for pre routine details

1) shooting cue 1) shooting cue       -  keep the pressure point to prevent the bow movements -  keep the pressure point to prevent the bow movements       -  feeling on drawing arm -  feeling on drawing arm       -  clicker timing -  clicker timing       -  balancing bow arm and drawing arm -  balancing bow arm and drawing arm       -  maintain left arm when drawing -  maintain left arm when drawing       -  maintain left shoulder when drawing -  maintain left shoulder when drawing       -  keeping left arm tension after releasing -  keeping left arm tension after releasing       -  keeping right elbow after releasing -  keeping right elbow after releasing

2) motivational thoughts 2) motivational thoughts       -  believe myself and processing -  believe myself and processing       -  reminds other person -  reminds other person       -  imagine my performance (champion) -  imagine my performance (champion)       -  hard working practice -  hard working practice       -  test my self -  test my self       -  break the record -  break the record

3) keeping confidence 3) keeping confidence       -  short shooting time enable to shoot good -  short shooting time enable to shoot good       -  I am always good in competition -  I am always good in competition       -  I am generous in archery -  I am generous in archery       -  I cam shoot at perfect points -  I cam shoot at perfect points

4) imagery 4) imagery       -  smooth shooting sensation -  smooth shooting sensation       -  drawing shooting cue in mind -  drawing shooting cue in mind       -  feeling of winds -  feeling of winds       -  imagine 6 perfect shot -  imagine 6 perfect shot       -  imagine my self on the shooting line -  imagine my self on the shooting line       -  imagine past best performance -  imagine past best performance       -  recall the balance and anchor point -  recall the balance and anchor point

5) positive self - talks 5) positive self - talks       -  one shot at a time -  one shot at a time       -  only focusing bow arm -  only focusing bow arm       -  I can do my best position -  I can do my best position       -  it is fun and enjoy the shooting -  it is fun and enjoy the shooting       -  I am confident in this competition -  I am confident in this competition       -  do as practice -  do as practice       -  challenge is nice thing to do -  challenge is nice thing to do       -  think only posture -  think only posture

6) arousal level control 6) arousal level control       -  tension in muscle -  tension in muscle       -  longer shooting time -  longer shooting time       -  sweating on hands -  sweating on hands       -  unstable legs -  unstable legs       -  tension in whole body -  tension in whole body       -  not clear view -  not clear view

7) physical relaxation 7) physical relaxation       -  deep breathing -  deep breathing       -  looking at target with abdominal breathing -  looking at target with abdominal breathing       -  muscle relaxation -  muscle relaxation       -  relaxation in shoulders -  relaxation in shoulders

8) focusing on objects 8) focusing on objects       -  looking at yellow zone -  looking at yellow zone       -  looking mountains or clouds -  looking mountains or clouds       -  focusing on timer (clock) -  focusing on timer (clock)       -  looking at wind flags -  looking at wind flags       -  counting walking pace -  counting walking pace

  Practical method to producing routine Practical method to producing routine

1)1) Sequencing the specific timing from arriving at the venue Sequencing the specific timing from arriving at the venue to start shooting to start shooting

2) Set the own behaviors and though according to time flow 2) Set the own behaviors and though according to time flow

3) Adopt the pre performance routine in practice session 3) Adopt the pre performance routine in practice session

4) Modify the pre performance routine in positive state 4) Modify the pre performance routine in positive state

5) Re setting the routine 5) Re setting the routine

6) Adopt the modified routine in practice and competition 6) Adopt the modified routine in practice and competition