Psychological skills Using mental skills to help with overall performance.

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Presentation transcript:

Psychological skills Using mental skills to help with overall performance

Psychological skills Arousal control Arousal control Concentration Concentration Confidence Confidence Motivation Motivation Visualization Visualization Goal setting Goal setting Self talk Self talk

Arousal control Controlling your levels of anxiety before/during a competition Controlling your levels of anxiety before/during a competition Over aroused: too nervous, mistakes Under aroused: boredom, no effort

Arousal control Inverted U theory of arousal High High(Performance) Low Low low (level of anxiety) high low (level of anxiety) high

Arousal control Name 2 sports you want to have high arousal and 2 you want to have low and 2 that you want a combination of the both? High arousal: Low arousal: High & low arousal:

Arousal control High arousal: boxing, weight lifting Low arousal: snooker, rifle shooting

Arousal control High & low arousal: rugby (high for scrum and low for goal kick) Biathlon (high for skiing, low for shooting)

Concentration The ability to focus on the task at hand e.g cricket batting (watching the ball) The ability to focus on the task at hand e.g cricket batting (watching the ball)

Concentration Can be wide (whole field), selective (just players around you) or narrow (the ball)

Concentration Improving concentration: *Self talk: positives words to focus *Routines: same routine makes people feel relaxed and focused *Visualisation: see the performance

Self Talk What a person says internally to themselves. The way we think has a big influence on our behaviour

Self Talk Thought Feeling Action I’m doing confident good well movement

Self talk Positive self-talk Thought: I’m going to get this Feeling: calm, confident, reassured Action: shoot well Negative self-talk Thought: I always miss free throws Feeling: nervous, stressed, unsure Action: miss the shot

Visualisation Using the mind to create images of how a skill will be performed Advantages: *Can practice when injured *Don’t need any equipment or others *Improve confidence by seeing positive outcomes outcomes *Can prepare to deal with negative situations (losing or playing poorly)

Confidence The belief in yourself to achieve a specific outcome (winning is a habit)

Confidence Advantages: *Being able to see positive outcomes *can lift a teams performance Disadvantages: *Over confidence can mean too relaxed *pressure from coach (fear of failure)

Motivation A persons desire to complete a task Internal: Own personal desire to succeed e.g I really want to be top goal scorer External: Rewards given for good performance e.g money, trophy’s, vouchers

Internal Motivation

External Motivation

Goal Setting Setting a target to achieve over a set period of time Long term: ultimate Short term: halfway Baseline: now

Goal Setting Specific: target the area to improve Measurable: can see if you improve Adjustable: can change if needed Realistic: within reach with effort Time frame: within a certain time

Goal Setting Write a goal for someone to improve their sprinting using SMART: SMART

SMART goals Specific: run the 100m in 13.2secs by 12 May 2011 (baseline is 13.8secs) 12 May 2011 (baseline is 13.8secs) Measureable: 13.2sec, will know if I do it Adjustable: change to 13.0s or 13.5s Realistic: not an Olympic record Time frame: by the 12 may 2011

Goal setting Advantages *To identify areas to work on *help with motivation *To have a focus Disadvantages *Goals too hard lose motivation (unrealistic) *not specific enough no accountability *not setting short term goals as progress