Mental Skills Training methods & Techniques

1. Mental SkillsTraining methods & Techniques Year 12 PE Studies Unit 2A / 2B

2. Training Methods & Techniqes • Mental skills are not only a crucial aspect of performance, but also very specific to each individual athlete, and the competitive situation in which they must perform • There are several methods and techniques which can be used by athletes to enhance their mental skills and improve their performance MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

3. 1. IMAGERY The process of using the senses to create pictures of your performance in your mind. There are 5 main categories: • 1. Motivational-specific: involves seeing yourself winning an event, receiving a medal etc • 2. Motivational general-mastery: seeing yourself coping in difficult circumstances • 3. Motivational general-arousal: imagery that reflects feelings of relaxation, stress, anxiety or arousal in relation to sports competitions. Can be used as a ‘psych-up’ strategy MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

4. 4. Cognitive specific: involves seeing yourself perform specific skills eg tennis serve or spike. The most effective choice for learning and performance • 5. Cognitive general: involves imagery of strategy and game plans related to a competitive event eg performing a fast break in basketball Imagery should involve as many of your senses as possible – kinaesthetic, visual, auditory & tactile. MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

5. Imagery & Performance Imagery can enhance performance by: • Improving neural pathways b/w brain & muscles • Focussing attention on task at hand • Enabling athlete to prepare for situations they are likely to encounter during competition • Enabling athletes to review their performance • Managing stress through imagining a relaxing envirionment • Enabling mental practice during rehabilitation MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

6. Types of Imagery • INTERNAL Imagining the execution of a skill from w/in your own body. For eg if serving a volleyball you would see only the things in your normal range of vision • EXTERNAL Viewing yourself from the perspective of an external observer, as if watching yourself on video replay. MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

7. Effective Imagery To be effective the following must be considered: • You must have vivid image of the skill or situation in mind • Imagine the entire performance associated with the skill • You should be in a relaxed state when using imagery • The image you create must show the desired outcome of the performance eg serving an ace, perfect dive, scoring the goal MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

8. 2. RELAXATION Effective for athletes who experience high levels of anxiety and tension to the detriment of their performance. There are 3 methods of relaxation: 2. Progressive Muscle Relaxation (PMR) • Involves a series of exercises that lead to the progressive relaxation of muscle groups and eventually total body relaxation • Tense one muscle gp at a time for 10 secs, followed by release of tension • Assists in achieving state of mental calmness MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

9. 2. Meditation A form of relaxation based on selective attention – focusing on certain cues & blocking out others. You focus on a single thought, sound or object relaxation response of the body. Widely used as a method of controlling pre-comp anxiety and focussing attention prior to event or game. 3. Self-hypnosis Used to block out –ve thoughts & replace them with +ve ones MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

10. 3. SELF-TALK Self-talk is about talking/thinking to yourself. There are 2 types: • Positive self-talk: can be motivational (eg “I can do this”) or instructional to remind you about a technique or tactic (eg “bend your knees”) • Negative self-talk: is self-critical or demeaning (eg “my backhand’s useless”), or recalls past failures (eg “I’ve missed my last 2 shots”), or is pessimistic about the situation (eg I’ll never get into the top team”) MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

11. Uses of self-talk +ve self-talk can enhance performance in a number of ways, including: • Skill learning • Changing bad habits • Motivation • Building self-confidence • Focussing attention When –ve thoughts creep into self-talk they need to be stopped. This is achieved through thought stopping (using a trigger cue & then concentrating on a +ve thought MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

12. 4. PERFORMANCE ROUTINES An excellent aid to mental preparation. 3 types: 1. Pre-performance routines: take place just before initiating a performance. For eg, before free throw in basketball – step up to line, 2 bounces, deep breath, shoot etc. Helps to take attention from irrelevant thoughts to the task. Reduces anxiety and enhances self-confidence. 2. In-play routines: take place during breaks in the action of games. For eg, in tennis a player may sit and have drink, imagine next move and use cue words to refocus during change of ends. Keeps athlete mentally focussed MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

13. 3. Post-performance routines: take place immediately after the execution of a skill. There is a natural tendency to focus on –ve aspects of performance – post-performance routine can include a strategy to clear the mind for the next skill execution. • Performance routines can vary greatly * It is important that the routine is comfortable for you, effectively focuses your attention and regulates arousal in order to perform MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

14. 5. GOAL SETTING Goal setting improves performance by focusing the athlete’s attention, increasing their effort and persistence and motivating them to learn new techniques and skills. 3 basic types of goals: Outcome goals – focus on outcomes of performance/competition eg. To win the game, finish on top of the ladder etc Performance goals – specify a result of the performance that will be achieved by the athlete independently of the team eg take 10 rebounds in a game MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

15. A conflict can arise if an athlete places their personal goals above the team goals. Process goals – focus on specific behaviours demonstrated throughout the performance eg keeping head down while executing golf drive Setting effective goals Short-term: can be achieved in a limited period of time. Stepping stones to achieving long-term goals Long-term: can be achieved only over a long period of time MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

16. SMARTER Specific Measurable Action-orientated Realistic Timely Effective Reviewed SCCAMP Specific Controllable Challenging Attainable Measurable Personal Goals should be set according to the ability, confidence & motivation of the performer.2 acronyms have been developed to guide goal setting. MENTAL SKILLS - TRAINING METHODS & TECHNIQUES

17. Important points when setting goals • short-term goals important as they provide opportunity for immediate feedback & mortivation • Goals need to be set at correct level – not too easy but achievable • Goals should be written down to facilitate measuring and monitoring • You should reward yourself when a goal is achieved and then reflect on the process used to achieve it • Team as well as individual goals should be set • You should include a mix of process, performance and outcome goals MENTAL SKILLS - TRAINING METHODS & TECHNIQUES