7: Introduction to Psychological Skills Training Flashcards
Types of psychological skills
goal setting, imagery, relaxation, self talk, focus planning, attention control improve athletic performance but not a substitute for physical training
Describe the phases of psychological skills training
-Education: recognize importance of mental skills and performance impact
Individualized approach is important- What does athlete need
Inventories, interviews, observation
Performance profiling: a tool that allows for identification of athlete’s performance related strengths and weaknesses
Identify key performance characteristics in athlete
Rate importance of characteristics
Rate current ability
Find discrepancy
Prioritize targets: highest discrepancy scores need most corrections
-Acquisition: Acquires psychological skills and learns to employ them
Prioritize only a few skills at a time
Based on needs identified that optimize basic skill learning
Can be away from sport context (low stress environment)
-Practice: implement skills in practice and competition
Simulate situations where skills will be used
Over learn/automate skills so that new skills become automatic response
Integrate skills into performance so can be used in competition
Common problems
Lack of conviction (superstitions, set routine, lack of understanding/knowledge)
Lack of time (priorities, integrate psychological skills training into practice time)
. Define goals
A target or objective that people strive to attain
Most commonly used mental skill strategy
. Describe why goal setting is important
Directs attention towards a task
Helps increase motivation
Fosters persistence and effort
Allows athlete to evaluate performance in practice and competition
Team goal setting is effective team-building tool for enhancing cohesion
Distinguish between and be able to set outcome, performance, and process goals
Outcome: Goals that focus on results of competition between opponents
Ex) Getting first place
Performance: relative to one’s past performance
Ex) Improve 200m by 5 secs
Process: specific procedures during performance
Ex) Technical skills during competition
Set effective goals using the SMART goal principle
Athletes should set:
Practice/competition goals
Short/long term goals
Outcome, performance, process goals
Specific: Do 5 pull ups by Dec
Measurable: use numbers, allows for objective evaluation of goals
5 pull ups
Adjustable: flexible and frequently modified
Flexible and frequently modified
Realistic: attainable but moderately difficult goals
Timeline: target dates
Effective goal setting:
Positive vs negative goals
Use goal achievement strategies
Write down goals (put in place where you can see them)
Frequently evaluate and modify goals
Begin with reasonable number of goals that in manageable
Problems with goal setting
Setting too many goals– most common problem (too many to monitor = overwhelming = lose interest)
Underestimating the time it takes to implement a goal setting program
Failing to provide follow up– a waste of time and effort
Define imagery
Using all senses to recreate/create experiences in the mind
Auditory, olfactory, visual, kinesthetic, touch
Recreation of creation of experience
Occurs in absence of external stimuli
AKA visualization, mental rehearsal, symbolic rehearsal, covert practice, mental imagery
Identify 6 uses for imagery
Setting goals
Ex) Visualizing crossing the finish line first
Control emotions
Ex) Crowds at the end to increase arousal
Developing self awareness
Ex) How you feel performing a specific skill
Improves concentration
Ex) Focus on execution of skill without distractions
Practicing sport skills
Ex) Components to a skill can be broken down and focused on
Practicing strategies
Ex) Practice different race strategies
Distinguish between internal and external imagery perspectives
Internal: from own internal vantage point
External: view from outside perspective of observer
Cognitive general imagery
images of strategies, game plans, routines
Cognitive specific imagery
images of specific sport skills
Motivational general imagery:
images relating to physiological arousal levels and affect
Motivation general arousal: associated with arousal and stress
Motivational general mastery: associated with mental toughness, control, self confidence
Motivational specific imagery
images related to individual’s goals
Why is imagery used
Cognition: beneficial for learning and performance of motor skills
Motivation: Develop goals
Healing
Pain management
Imagery Assessment Tools
Ability
Frequency
Vividness of Movement Imagery Questionnaire 2 (VMIQ-2)
Movement Imagery Questionnaire-Revised (MIQ-R): 8 questions
Physically perform four different movements
Visually/kinesthetically image movement
Each movement involves arm, leg, whole body
Rate how well they were able to visualize image
Recommendations for using Imagery
Incorporated in daily routine
Positive > negative
Athletes should be in a good mood using imagery
Need to be encouraged during times when imagery is typically less frequent
Less skilled athletes need to be encouraged
All ages can benefit from imagery interventions
Slow motion is best employed when goal is used to enhance the learning, development, review, refinement of skills and strategy
Describe and understand the guidelines for using imagery including the PETTLEP model
-Physical: physical nature of imagery dependant on task,
Determine if relaxation/increased arousal helpful prior to imagining
Ex) hockey player in rink
-Environment: pictures,videos of actual environment
Ex) Pictures of golf course
-Task: Skills that rely on technique/form
Ex) Position of bottom arm in external POV
-Timing: image timing = time of physical performance
Ex) 2 minutes of race = 2 minutes of imagery
-Learning: Different contents of image changed based on learning of skill
Ex) Different images for first learning to paddle vs a year later
-Emotion: attaching meaning/emotion will be more effective
Ex) Imagine winning gold medal
-Perspective: consider internal and external images
Identify 5 opportunities for athletes to use imagery
Before/after practice Before/after competition Personal time During breaks in action When recovering from injury
Define what self talk is
Self talk: verbalizations/statements addressed to self
Inside your head/out loud
Very powerful (attain best performance/reduce athletes confidence)
Instructional function of self talk
Used for skill development (learning how to sprint- “fast arms”) Skill execution (fully burying blade) Strategy development (Where is the wind blowing? How far am I?) Performance improvement (Gold- hitting with right power) “Task matching hypothesis”: beneficial for fine motor tasks (throwing darts)
Motivational function of self talk
- Mastery: Building self confidence
- Staying mentally ready: To relax– just keep breathing, To energize- lets go
- Drive: To increase effort– keep pushing, increase drive, reach potential
“Task matching hypothesis”: beneficial for gross motor tasks (shot put)
