franks physcological interventions Flashcards
benefits of goal setting
clear direction and focus, motivation, track progress.
describe short, medium and long term goals
short = 1-3 months
medium = 2-6 months
long = 6 over months
describe product, performance and process goals
product is based on an outcome
performance is based on yourself
process is to do with how to get to your goal.
describe SMARTS goals
specific, measurable, achievable, realistic, timed, self determined.
visual imagery
picturing yourself in your head. Internal = visualising through your own eyes.
external = visualising yourself from watching from aside.
auditory imagery
imagining the sounds you can hear during a game e.g. crowd.
kinaesthetic imagery
feelings you remembered when you performed well.
benefits of imagery
lowers anxiety, ups confidence, better focus,
self talk
used for confidence, arousal control, focus. Has to be practised just like all the other techniques.
overall what are the 3 interventions you will always talk about
Goal setting, imagery, self talk.
these have to be practised in training so therefore can be effective in a game.
PMR
this reduces arousal, tenses whole body upwards, good for somatic anxiety.
mind to muscle imagery
reduces arousal, visualising your happy place.
breathing control
good for high pressure situations
overall what are the 3 techniques used to lower arousal
mind to muscle, PMR and breathing control.
increasing BR
short deep breaths good for energising
pep talks
good for energising
listening to music
good for energising
overall what are the 3 energising techniques
Increased BR, pep talks and music .
