core 2 - psychological strategies Flashcards
whats concentration
Concentration is the ability to focus on the task at hand and link movement and awareness to execute the skill.
Type of concentration?
Intense concentration,
Sustained concentration (continuous) , Intervals of high concentration and less concentration
when is intense concentration needed
activities concerned with a small number or just one foci e.g. gymnastics, diving, golf, batting in cricket
whens sustained concentration needed
required in triathlons, marathons
whens interval concentration needed
team games e.g. touch football, netball and soccer
3 concentration skills or strategies
Selective attention
Trigger words
performance segmenting
what is selective attention
An intentional narrow focus where an individual selects relevant information
E.g. A soccer player must practice selective attention in training so he can still score the penalty kick in the stressful game scenario
whats performance segmenting
Using concentration and attention skills during breaks in the competition
At times when athletes are not required to perform, it is easy to let concentration and attention slip
what are Trigger words:
Words or phrases that bring focus back to the task at hand
E.g. distraction because of a crowd, trigger words will help remain focused and get rid of negative, anxious thoughts
whats mental rehearsal
Mental rehearsal is the technique of picturing the performance or skill before executing it
whats visualisation
creating and focusing on a range of positive mental images to achieve psychological benefits
Increase confidence and arousal levels
Can be used while performing or training to increase intensity
By creating a scenario and roleplaying to ensure success, the athlete can push their body to greater heights
relaxation techniques include
Progressive muscle relaxation
Deep breathing
Centring
whats progressive muscle relaxation
The process of moving from one end of their body to the other progressively contracting then relaxing their muscles - begin at toes to head
Decreases anxiety, arousal levels, heart and ventilation rate
whats deep breathing
Controlling breathing to release tension before a performance
A form of breathing where a phase of breath is extended
The ratio is 1 inhale and 2 exhale
Releases anxiety and decrease arousal levels
whats centring
Aim to redirect energy to the centre of the body to give a sense of inner calm
Reduced tension
Makes the rest of the body feel calm and regains composure
other relaxation techniques :
Music
Listening to calming slow music allows athletes to dissociate
Meditation
A narrowing of one’s thoughts using simple repetitive images and sounds
Visualisation
Used to stay calm
Athletes can visualise the perfect performance and control arousal
effect of goal setting
provide athletes with a reason to persevere with training over extended periods, provide focus, give direction, increase motivation and give a sense of direction in training sessions.
It also increases self confidence when goals are achieved - sense of accomplishment and fulfillment.
short term goals will
serve as check marks/benchmarks as the athlete progresses towards the long term goals.
long term goals will
give the major purpose to training.
which framework is used for setting and reviewing goals
SMART
whats SMARTER stand for
Specific - identify exactly what is to be achieved
Measurable - goals must have a measurable target
Action oriented - goals should centre around behavioural factors (based on things we can control)
Realistic -
Time bound - goals must have a deadline
Evaluate - continually tracking goals
Re-establish - set new goals if current ones need changing or if they’ve been met
