1. KEY KNOWLEDGEKEY SKILLS  Psychological practices used to improve performance levels and assist recovery including sleep, meditation, motivational techniques, optimal arousal, mental imagery and concentration  Recognise and understand various psychological factors which impact on either performance and recovery  Participate in, analyse and report on a variety of psychological practices aimed at improving performance levels and recovery

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3. Psychological Skills Training Deals mainly with cognitive behaviour aspects of sports psychology and involve: Using mental rehearsal prior to competition Developing detailed competition plans and coping strategies Practicing routines under game-like situations Focussing concentration Blocking out irrelevant cues and thoughts Practicing skills under a variety of arousal and anxiety situations Enhancing self-confidence and situational awareness Improving motivation

4. Motivation Techniques Extrinsic motivating factors are external to the athlete and include prize money, trophies, progress charts, certificates.. Intrinsic motivating factors come from within the individual and include enjoyment from participation, self-satisfaction with performances..... Positive motivation should be applied more regularly, especially with beginners, than negative motivation. Negative motivation should be used if performance is inadequate or incorrect The Australian Coaching Council recommends coaches use 10 times more positive reinforcers than negative ones Robert Malpeli - Balwyn High School 2010

5. Goal Setting Goals need to be set for both training and competition 3 types of goals exist – outcome, performance and process

6. Athletes have greatest control over performance goals Goal setting should be done according to SMARTER Goal setting leads to improved performances by: Focussing attention on important aspects of performance Activating and organising efforts Encouraging perseverance Promoting the development of new strategies Refining movements and set plays Contributing towards a positive psychological state

7. Confidence Building Self-confidence is an individual’s belief they will be successful Confident players believe in themselves and their abilities to reach their potential Self confident people exhibit positive emotions Self-confident people remain calm under pressure and stay focused and on task Confidence and arousal are very closely associated / linked Improving Confidence Success is vital in enhancing confidence As skills are mastered, attention should shift to game play and strategies and PST Positive thoughts are very important in gaining & maintaining confidence Positive self-talk and images are also important in promoting confidence Knowing what to expect (via practice and physical/mental scenarios) and how to respond removes uncertainty and promotes confidence

8. Achieving Optimal Arousal Arousal is the amount of “readiness” a person experiences when faced with a task Low arousal (lack of motivation, boredom, tired) is linked to poor performance High arousal (anxiety, over excited, tense) is also linked with poor performance and this might be caused by: Team conflict Inadequate preparation & training Criticism by others (players, media, etc.) Optimal arousal occurs in a “zone” and arousal must constantly be regulated to accommodate this

9. Arousal Reduction Techniques Progressive Muscle Relaxation Alternates between tension and relaxation in various body parts PMR needs to be practiced 20-30 mins per day Usually involves tensing and relaxing muscles (5-10 secs) from head to toe Controlled slow breathing should be used in conjunction with PMR Meditation Important in allowing temporary shut down of cognitive processes Sleep Lack of sleep (sleep debt) increases stress hormones; perceived exertion; feelings of tiredness; moodiness & decreases brain function; HGH activity essential for repair; glucose metabolism. Breathing Control Biofeedback Controls automated body functions and after extensive training allows performers to become more “in-tune” with their bodies and actions. Stress Inoculation Training (SIT) By training with small and increasing amounts of stress, players build up an “immunity” to it – they develop coping strategies such as positive self talk & imagery.

10. Arousal Promotion Techniques Elevated breathing Taking short, sharp breath activates the central nervous system and increases state of awareness Rapid breathing and focussing on next actions usually occur together Acting energetically A basic way of “pumping” players up Positive self-talk & Sounds Using “powerful” words such as tough, aggressive, strong, forceful, etc..raise arousal Listening to up-beat music can also raise arousal levels Energising mental imagery Involves visualising an uplifting image Pre-competition workouts Allows players to become accustomed to playing conditions, set plays and pre-game conditioning

11. Imagery, mental rehearsal & simulation Athletes perform skills in their minds before actually doing them Imagery leads to better neural pathways between the brain and muscles Imagery should involve as many senses as possible Imagery improves performance by: Reinforcing mental templates Taking players through scenarios they’re likely to encounter in competition Braking down complex skills into their components and allowing movements to be “seen” and “felt” Allowing goals to be experienced mentally Working in conjunction with other psychological skills

12. Simulation Achieved by making the physical training environment as similar as possible to game demands Simulation and imagery should be used together for maximum effect Simulation is similar to the principle of specificity Visio-motor behaviour rehearsal (VMBR) Involves 3 parts : Optimal arousal phase to get performers in the “zone” Visualising phase getting players to imagine or “see” what they’re about to do Performing the actual skill under game or simulated conditions

13. Concentration Choking Occurs when athletes sense a build up of pressure Increased pressure causes attention shifts to become internal and narrow and focus thus narrows Characterised by impaired timing/co-ordination, fatigue, muscle tension, negative self-talk, decreased selective attention