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Performance Enhancement. From a Psychological Perspective. Psychological Skills Training. Rehearsal or practice of a variety of Psychological performance enhancing Techniques There are 3 phases of Performance enhancement
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Performance Enhancement From a Psychological Perspective
Psychological Skills Training • Rehearsal or practice of a variety of Psychological performance enhancing Techniques • There are 3 phases of Performance enhancement • Education: What are the current skills of the athlete from a mental skills perspective? How can techniques such as imagery improve physical performance? • Acquisition: How does an athlete that has concerns with arousal levels, acquire the skills to improve this area of performance? • Practice: Athletes make the acquisition and practice of their psychological performance enhancing techniques part of every physical performance
Goal Setting • Goals are clear targets set down by an athlete that outlines priorities and expectations regarding overall performance. They can be short term running 3 times per week initially to running a marathon as a long term goals, the goals will change progressively between these gaols • There are 3 types of Sporting goals • Outcome Goals: focussed on end results such as gold medals. These goals are difficult to achieve because they are linked to outside factors that cannot be changed, for example opponents • Performance Goals: these goals focus on a performance as they relate to previous performances, this is about achieving a personal best performance, no matter what the result • Process Goals: Focus on actions, or game strategies that will maximise performance • All Performance Goals should be • Specific • Measurable • Accepted • Realistic • Time Phased • Exciting • Recorded • This is known as the SMARTER WAY • Goal Setting focuses the attention of the athlete • Encourages perseverance • Promotes learning
Arousal • Arousal is the amount of readiness or activation a person experiences when facing a task • The relationship between arousal and performance is known as the inverted U principle For performance to be at its optimum arousal needs to be moderate, if arousal is too low or to high performance is compromised • Understand the signs and symptoms over or under arousal • Under aroused: Tired, muscles heavy, lethargic, poor concentration • Over aroused: Tense highly excited, anxious, poor co-ordination, poor movement
Arousal Regulation Arousal Reduction Techniques • Progressive muscle relaxation • Breath Control • Bio Feedback • Stress Inoculation Training Arousal Promotion Techniques • Evaluated Breathing Rate • Act Energetic • Positive Talk • Energising Imagery • Pre Competition Workout
Imagery, Mental Rehearsal and simulation • Athletes attain optimum arousal and concentration levels by trying to imagine themselves performing skills before actually doing them, this is mental imagery( the ability to picture events via thoughts in the brain) • Imagery can be Kinaesthetic, auditory and Tactile • This method works best in a relaxed state Imagery improves performance by • Improving Neural pathways between brain and muscles • Provides a mental template for performance • Enables athletes to practice and prepare for competition • Compliments other enhancement techniques • Allows athletes to experience pre competition goals • Slows down complex skills into smaller components • Identifies potential problems in performance Concentration • Concentration has 3 parts • Focusing on relevant environmental cues (selective attention) • Maintaining attention focus over time (not allowing concentration to vary over time) • Having awareness of the situation( take into account the game situation, and respond to these situations)
Concentration Types of concentration • Broad internal focus • Broad external focus • Narrow internal focus • Narrow external focus Be able to define and provide and example • Choking can cause concentration to falter, is a build up of pressure that causes a reduction in performance. Choking has an impact on physical performance Understand the Choking process Pg 324 Fig 13.7 Improving Concentration • Shut out irrelevant cues • Use cue words e.g. move feet, follow through • Establishing a routine
Confidence Building • Confidence is a belief individuals possess that they will be successful • Self confident people exhibit positive emotions, they remain calm, and focussed under pressure • Confidence levels and performance attainment closely reflect the inverted u shape demonstrated by the arousal theory
