PERFORMANCE ENHANCEMENT FROM A

PSYCHOLOGICAL PERSPECTIVE

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.

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

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

GOAL SETTING

• Has been shown to increase work output by up to 40-50%

• Goals need to be set for both training and competitions

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

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

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

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

AROUSAL

Arousal reduction techniques include:

• Controlled breathing

• Progressive muscular relaxation

• Biofeedback

• Stress-inoculation training (SIT)

• Listening to calming music

• Using routines

AROUSAL

                                                                                                                                 

               

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AROUSAL

Arousal promotion techniques include:

• Rapid breathing

• Acting energetically

• Positive talk

• Energising imagery

• Pre-game workout

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

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

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

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

CONCENTRATION (ATTENTION)

Consists of three parts:

1. Focusing on relevant environmental cues

2. Maintaining attention focus over time

3. Having awareness of the situation

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

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

CONCENTRATION (ATTENTION)

Concentration can be improved by:

• Use of cue words

• Selective attention training

• Routines

• Overlearning

• Confidence

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”

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