1. Department of Sport & Exercise, University of Winchester
Keeping your head in head-to-heads: integrating a relaxation strategy into the performance routine of an elite junior archer.
Jo Batey
Department of Sport & Exercise, University of Winchester
Introduction
This poster outlines how a relaxation intervention was integrated into the performance routine of an elite junior archer named Jamie. Jamie generally performed well in the qualifying rounds of international competitions but had consistently been unable to shoot at his potential in the elimination rounds (head-to-heads) as a result of experiencing symptoms of cognitive and somatic anxiety. He reported an increased heart rate and a more powerful heartbeat. The pounding sensation in his chest then impacted on both his emotional and cognitive control. Specifically, he was worried about being able to maintain a sufficiently steady posture to execute the shot smoothly and struggled to concentrate on executing his performance routines. This led him to doubt his ability to execute a good shot, resulting in him trying to overly control his shot and therefore being less accurate.
I had been working with Jamie for over a year at the time of this intervention and we had already worked extensively on both the length and content of his existing performance routines.
Methods
Although the work outlined here follows a cognitive-behavioural approach, the overlying framework adopted throughout our work together was a humanistic one. Though difficult to develop, such a composite approach has been outlined as entirely appropriate (Poczwardowski, Sherman & Henschen, 1998). Young (1992) uses the term synthetic eclecticism to reflect how practitioners might use a fusion of theoretical frameworks in their work
The most frequent methods of assessment I used with Jamie were interviews and observations (both in training and the performance environment). Investment in assessment types which necessitate high levels of ‘face time’ help to develop rapport and trust (Watson & Shannon, 2010) and also mirror the most common assessment types used by applied sport psychologists (Vealey & Garner-Holman, 1998; Fifer, Henshen, Gould, & Ravizza, 2008).
Intervention
PMR
3 weeks
Deep relaxation reached
Applied Relaxation
15 minute to 2 minute version across 4 weeks
Supplemented with twice weekly PMR and verbal cue.
Slowly integrated into training environment
Centering
Diaphragmatic breathing practised in training and simulated competition environment
Integrated into existing pre-shot routine
Supplemented by 2 minute relaxation exercise
Used in competition
Results
After three months Jamie could achieve a relaxed state within a few seconds in a competition environment. He reported a reduced heart rate (which correlated with heart rate monitor data) and reduction in the pounding sensation. Furthermore he reported less worry and more confidence in his shot. Good shots also followed bad shots more often post-intervention and there was greater consistency in the timing of the shot which has been linked to better performance in Olympic archers (Hung, Lin, Lee & Chen, 2008). Committed practice of the centering technique culminated in him winning his first two international head-to heads and he reported that he was able to maintain his composure, and stay relaxed in these situations for the first time.
Conclusion
These results suggest that PMR training can lead to the successful use of competition appropriate techniques such as centering and reduce cognitive and somatic anxiety symptoms leading to enhanced performance under pressure.