Approaches To Performance Development

Question 1

Physical approaches to develop performance

Answer 1

Shadow practise
Conditioned games
Repetition drill
Pressure drill
Interval training
Continuous training

Question 2

Mental approaches to develop performance

Answer 2

Mental imagery

Deep breathing

Question 3

Emotional methods to develop performance

Answer 3

Deep breathing

Positive self talk

Question 4

Social methods to develop performance

Answer 4

Co operation drills

Team building exercises

Question 5

What are the three stages of learning

Answer 5

Cognitive
Associative
Autonomous

Question 6

Principles of effective practise acronym

Answer 6

Specific
Progression
Work / rest ratio
Regularity
Variety
Exciting 
Goal setting

Question 7

Describe shadow practise

Answer 7

When you practise the movement of the shot without actually hitting the shuttle

Question 8

Describe repetition drill

Answer 8

Performing a skill repeatedly

Develops muscle memory making the skill more natural and automatic

Question 9

Describe pressure drills

Answer 9

Once the skill has been established different types of demands can be added to further improve the skill
For example the speed at which the movements have to be repeated
The physical demands of the skill and the level of opposition

Question 10

Describe interval training

Answer 10

Alternating between periods of hard exercise and rest

Can be made harder by increasing the intensity or period of work

Question 11

Describe continuous training

Answer 11

Working continuously with no rest for a minimum of twenty minutes
Purpose is to maintain a steady pace throughout the duration in order for improvements to be made your heart rate must be in the correct training zone (70-75% of the max heart rate)

Question 12

Principle of training

Answer 12

Duration- length of practise 
Frequency- how often they practise
Intensity- how hard they train
Overload- increasing demands
Specificity- needs to be specific to performance 
Reversibility- don't take too long away

Question 13

Goal setting

Answer 13

Setting targets that will provide direction and be used to measure progress

Question 14

SMARTER goals

Answer 14

SPECIFIC
MEASURABLE- so you can assess whether you are improving
AGREED- approved by a coach
REALISTIC
TIME PHASED- achieve shorter ones along the way
EXCITING- rewardable and enjoyable, prevent boredom
RECORDED - monitors progress and increase commitment

Question 15

Positive self talk

EMOTIONAL

Answer 15

Replacing negative thoughts with positives ones

Question 16

Describe conditioned games

Answer 16

Practice reflects the actual performance

You are able to focus on a specific part of your skill within your performance

Question 17

Describe mental imagery

MENTAL

Answer 17

Involves shutting out distractions and focusing on the requirements of the performance
Find a quiet place to sit and prepare for the demands of the performance
Seeing yourself as being successful encourages confidence and reduces the impact of fear or of losing control

Question 18

Describe deep breathing

EMOTIONAL/ MENTAL

Answer 18

Approach to help manage anger and fear
The technique of filling the lungs completely then releasing the air very slowly while concentrating on controlling the breathing muscles is an excellent way to clear the mind of mistakes and allow appropriate decisions to be made
Take three deep breaths while looking at your racquet head

Question 19

Describe positive self talk

EMOTIONAL

Answer 19

A way to help manage anger or fear
Must develop alternate positive responses to negative triggers
Could be saying key words to yourself or repeating a phrase designed to help you stay in control when tackled badly

Question 20

Team building examples

SOCIAL

Answer 20

Mat game, blindfold game