1. Methods for developing Mental Factors that can Impact on sports performance

2. Mental Rehearsal Helps with: Concentration Anxiety Level of Arousal
Decision Making
Mental rehearsal focuses on the experience of the performance – not the outcome.

3. Mental Rehearsal
Performer visualises correct pattern of movements or sequences before they have to be performed Performer will rehearse the types of responses/decisions which may need to be made during a performance

4. Mental Rehearsal
Performers can think through in their head areas of performance they need to focus on (challenging/lots of concentration/focus) Play through in mind a series of pictures showing you making the correct decisions and being in control of the performance situation

5. Graphic Organiser Approach
Can help with decision making during performance
Performer assesses environment in which they are performing and the problems/solutions to consider
Performer must consider:
P roblem
O ptions
O utcomes
Ch oice
POOCH Anaylsis!!

6. POOCH Analysis Problem Option Outcome Choice
What problems can you see in your performance that need solving?
What are the possible solutions I could use?
What will happen if I decide to follow this course of action?
Which option will I choose?
My opponent is making me chase the shuttle around the court as she has a wide variety of strokes available to her which are strong
I could try to move her from side to side of the court
She would have to use her backhand which I can see is her weakest shot of all
I will try to force her to the back of the court as even though her backhand may be weak I may be inaccurate in my attempts to play it there
I could try to disguise what stroke I am going to play
She would be wrong footed and I might be able to take back control of the game
I find disguising shots difficult so may have a high error rate if attempting this
I could try and force her to the back of the court and wait for a space to play the shuttle into.
She would get tired and I could take advantage of this and move her away fro her base position more often to create space
I decide to force her to the back of the court and put pressure on her to stay there. I will then play a shot into the space created at the front of the court

7. Pooch Analysis
Provides performer with solutions to problems and will therefore help with the decision making process. Allows performer to have set responses ready whenever a problem/challenge presents itself

8. Deep breathing techniques
Helps improve/control:
Concentration/focus
Anxiety
High level of arousal (over confidence, aggression, enthusiasm)
This method is used in many walks of life. It can only really be used when you can stop, pause and take the deep breaths which allow you to control your rate of breathing.

9. Deep breathing techniques
Begin by closing your eyes and taking a series of deep breaths, controlling how slowly you breathe air in and how slowly you blow the air out The breathing is done slowly. Focus on getting as much air into the lungs as possible. Just before breathing out, hold your breath for a second and then slowly gently let it out While you are doing this, focus on the feeling of the air filling your chest and try to block out any noise and distractions around you. In this way your are clearing your mind, ready to focus on your performance Try to focus on the rhythm of the breathing pattern and not how you feel or who is watching Do this for at least 5 minutes before you go on to perform, or for as long as it takes for you to get control of your breathing and feel calm and in control