Developing performance - PDP Flashcards
2 training approaches for mental factor
Conditioned games and deep breathing
2 training approaches for emotional factor
Conditioned games and visualisation
2 training approaches for social factor
Conditioned games and team building exercises
2 training approaches for physical factor
Shadow practice and conditioned games
Conditioned games description
Split into 2 teams numbers of each Explain game and condition Explain what happens if condition is not met Why condition improves factor Time and frequency
Deep breathing description
‘An approach I used to help control my concentration was deep breathing.’
‘I carried this out in my bedroom. I turned off all electrical appliances. I lay on my back and closed my eyes.’
‘I breathed in through my nose for 4 seconds. I held this inhaled breath for 2 seconds. I then breathed out through my mouth for 4 seconds. This counted as 1 deep breath and I repeated this 9 more times to do 10 in total.’
‘I progressed this by reducing the number of breaths I took to 8.’
Team building games description
‘One approach I used to develop my social performance was team building games.’
‘We started by getting into a circle of 6 people. We all put our right hand in to the circle and grabbed somebody who was not directly next to us. We then repeated this with our left hand and grabbed somebody different.’
‘On the teacher’s whistle, we started to untangle the human knot. We used social sub-factors such as communication, co-operation and leadership. If any one let go of somebody’s hand, our team was disqualified. The approach was finished when we untangled the knot and stood in a clear circle. Our time was noted.’
‘We progressed this approach by increasing the number of people from 6 to 8 people.’
Shadow practice
An approach used to develop the physical factor is shadow practice. Specifically for the overhead clear, I carried out the appropriate technique in sets of 5 repetitions of the action. Whilst completing this a partner or coach will watch my technique and give me feedback on the technique - what was good and what could have been better after each set of 5 repetitions. They gave me one thing to focus on each time so I wouldn’t be overloaded with information. I repeated this 10 times attempting to make the technique muscle memory so I’d be able to performance it in a game scenario. The approach can be progressed by increasing tue number of repetitions of the technique from 5 to 8.
Visualisation
An approach I used to control my emotions was visualisation.
I carried this out in my bedroom. I turned off all electrical appliances. I lay on my back and closed my eyes.
I imagined myself being successful at a specific technique and what that felt - in this case scoring a winning penalty, this gave me a confidence boost and helped me get over my fear of taking penalties. I did this 3 times in my bedroom for half a minute each time.
I progressed this by carrying it out in training - a more game-like scene.
Describe session
Go through whole session including multiple approaches as well as cool downs, stating times and reps. As well as why they were done.
