1. The Psychology of Sport Gobinder Gill

2. Set your goals based on the following principles: Short-term goals (short, sharp goals are useful as they benefit your performance) Performance goals (are useful because they relate to your own performance) Maintaining your self- confidence is based on: Outlook (by accepting your own ability and doing your best) Concentration (by maintaining focus on the task in hand, it allows confidence to be naturally built)

3. Mental toughness is related to: Desire to achieve success, even when under severe pressure Determination to complete tasks in order to achieve a goal(s) Positive self-talk is important because it: Prevents negative thoughts Supports the body and mind to focus on the task in hand

4. Anxiety can be controlled by a number of means. Two popular strategies relate to: Listening to music – choose your favorite type of music and play it to help energize your body Performing deep breathing exercises Arousal is important and must be channeled appropriately. Therefore: Set appropriate goals that can be achieved Maintain a sense of calm and control

5. Self belief needs to come from within It is important to have a sense of control and self- belief can promote this aspect Success is born from positive self-belief Self confidence is built on success Willingness to go the full distance will promote self-confidence Positive emotion will increase self-confidence

6. Focus must be maintained during performance in order to achieve success Attempt to focus on the essential cues that relate to your own performance Focus helps to increase your mental ability to cope with pressure Handling Pressure is about coping with demands of your sport The more pressure situations you experience the more resilient you become Routines can be developed that enhance your ability to cope with pressure

7. Stress Management is crucial to avoiding anxiety and stress There are a range of methods that can help support and regulate emotions Practice of each method is required consistently in order to judge effectiveness Regulating emotions allows the body to be balanced and in control A balanced mind and body leads to best performance as focus is clear Setting clear and concise goals will support the regulation of emotions