Mental Skills Training methods & Techniques Year 12 PE Studies Unit 2A / 2B

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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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

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

MENTAL SKILLS - TRAINING METHODS & TECHNIQUES 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