Competition is a test of an athlete’s physical and psychological skills

How much time do you spend physically training?

How much time do you spend psychologically training?

Few athletes develop psychological skills to the extent they can.

Athletes learn psychological skills through years of trial and error.

Psychological Skills Training Program (PST)

OBJECTIVE OF PST 1. Help athlete perfrom up to capability 2. Enjoy sport participation more 3. Develop skills for other life situations

Building Psychological Skills Interpersonal Skills Interpersonal Skills Goal Setting Goal Setting Attention Control Attention Control Stress Management Stress Management Cognition Control Cognition Control Imagery Imagery Physical Relaxation

1. Athletes are made cognizant of the importance of psychological factors in sport.

2. The concept is introduced that these psychological factors are skills that can be learned.

3. Introduce the range of psychological skills and the degree to which they can be learned.

4. Identify the specific psychological skills which the athlete wants to develop.

Psychological Skill 1. Emotional Control, with specific concern given to arousal regulation through the management of stress and anger.

Psychological Skill 2. Attention control, which focuses on the ability to attend to the appropriate stimuli in the sport environment, the ability to shift attention and the ability to maintain attention.

Psychological Skill 3. Self-confidence development and maintenance, which helps athletes to avoid becoming both under and over confident.

Psychological Skill 4. Interpersonal skills or those abilities which permit athletes to interact effectively with other athletes and coaches.

Relaxation + Imagery + Concentration = Better Performance

How does imagery work?

“Imagined stimuli and perceptual or real stimuli have a qualitatively similar status in our conscious mental life.” David Marks Journal of Mental Imagery

Imagery Helps In: 1. Setting Goals 2. Controling Emotions 3. Developing Self-awareness 4. Improving Concentration 5. Relieving Pain 6. Practicing Sport Skills 7. Practicing Strategy

Preparing to Practice Imagery 1. Right Setting 2. Relaxed Attention 3. Motivation 4. Right Attitude

Motor Imagery Guidelines 1. Image performance and positive outcome 2. Image vividly (emotions and all senses) 3. Use slow motion imagery for analysis 4. Use an internal focus

Motor Imagery Guidelines 5. Follow images of incorrect performance with images of correct performance 6. Imagery strengthens the mental blueprint of well learned skills 7. Use triggers to strengthen imagery 8. Practice, practice, practice!

Advantages of Motor Imagery 1. Efficient 2. Not Physically Fatiguing 3. Avoids Risk of Injury 4. Doesn’t Require Facilities or Equipment 5. Provides a Break to the Monotony of Physical Practice

Causes of Anxiety Uncertainty of Outcome Great Importance

Two Responses to Stress Physical (somatic) Mental (cognitive)

Physical Symptoms of Stress Increased heart rate Butterflies Muscle tension Cotton mouth Yawning Cold, clammy hands

Mental Symptoms of Stress Negative self-talk Images of disaster Lack of concentration Feeling of being overwhelmed

Realistic Positive Thinking

Self-confidence is the conviction that you can achieve the realistic goals you have set for yourself with the full awareness of the effort involved to achieve it.

Self-doubt is a self- fufilling prophecy

The most significant self-confidence is the confidence in your ability to acquire competencies.

Sabres Won - Loss Percent for Imagery and Nonimagery Games n Winning % for games with pregame imagery exercises (won 5 lost 4 tied 2 = 55%) n Winning % for games without pregame imagery exercises (won 4 lost 13 tied 4 = 29%)