MENTAL/EMOTIONAL TRAINING APPROACHES

Question 1

Mental approach

Answer 1

Positive Self Talk

Question 2

Emotional approach

Answer 2

Deep breathing

Question 3

Describe Positive Self Talk

Answer 3

-Before a game of netball I went to a quiet area of the court and talked to myself positively.
-I said phrases such as ‘You will score’ and ‘You will be the best player’. I said each phrase 5 times, taking my time as I said it.
-After I said the phrases I got onto the court and started playing a game for 20 minutes up to 5 goals, against a team of 7. This could be progressed in game as when I made a mistake I repeated the phrase 3 times and played on with the game.

Question 4

Describe Deep breathing

Answer 4

-I played a netball game for 20 minutes against players of similar ability to me.
-Before I played the game, I went to a quiet space on the court. I took 10 deep breaths where I breathed in for 4 seconds, held it for 3 seconds and breathed out for 4 seconds.
- When I felt my anxiety calming, I got on the court and started the game. To advance the drill when I was finding it easier, I started doing deep breathing on the court but instead of breathing in for 4 seconds, I reduced the time to 2 seconds and I only did the drill 3 times to ensure I wasn’t wasting time on the court.

Question 5

Points to Explain why u chose mental/emotional drill

Answer 5

-Didn’t require equipment.
-Simple to complete.
-Could complete it in my own time.
-Could personalise it.

Question 6

Expand (effective/why u chose) -Didn’t require equipment.

Answer 6

This meant it did not take long to set up and I could do it anywhere I wanted to.

Question 7

Expand (effective/why u chose) -Simple to complete.

Answer 7

This meant I was not confused as to how to carry it out so more time could be spent working on other approaches to further enhance my skills.

Question 8

Why you chose Expand -Could complete it in my own time.

Answer 8

This meant I was doing the drill at my own pace so I did not feel rushed.

Question 9

Why you chose Expand -Could personalise it.

Answer 9

This meant I could tailor the amount of breaths and reps that would help calm me

Question 10

This means (effective/why u chose) -Simple to complete.

Answer 10

This meant I could improve as an all around performer.

Question 11

This means (effective/why u chose) -Didn’t require equipment.

Answer 11

This meant time was saved and I could spend more time focussing on the drill and making sure my anxiety was low before the game.

Question 12

Why you chose This means -Could complete it in my own time.

Answer 12

This meant the drill was always completed fully without distraction so is more likely to be effective.

Question 13

Why you chose This means -Could personalise it.

Answer 13

This meant I could choose the way that worked for me most so that I was getting as much as I could out of the approach.

Question 14

Points to evaluate

Answer 14

-Effective as it did not require equipment.
-Effective as the approach was simple to complete.
-Ineffective because it felt silly and embarrassing to do.
-Ineffective because it was difficult to find a quiet space away from people.

Question 15

Evaluate expand -Ineffective because it felt silly and embarrassing to do.

Answer 15

This is because it was not something that my teammates were doing and I had to close my eyes and say phrases which I was laughed at for

Question 16

Evaluate expand -Ineffective because it was difficult to find a quiet space away from people.

Answer 16

This meant I was wasting time finding somewhere quiet so ended up doing it in a noisier space.

Question 17

Evaluate this means -Ineffective because it felt silly and embarrassing to do.

Answer 17

This meant I did not do the drill completely and fully and so I still didn’t feel calm before the game.

Question 18

Evaluate this means -Ineffective because it was difficult to find a quiet space away from people.

Answer 18

This meant I could not fully focus on the drill and it was not completed properly so I still felt anxious

Question 19

Analyse points deep breathing

Answer 19

-It is important that you practice the drill regularly.
-It is important that I do it in a quiet space.
-It is important that I am on my own.
-It is important that I pick the number of breaths and time I take to do it.

Question 20

Analyse points positive self talk

Answer 20

-I personalise the sentences that I use.
-I complete the phrases before the game.
-practice the drill regularly.
-I progress the drill by saying less phrases

Question 21

Analyse deep breathing expand -practice the drill regularly.

Answer 21

This is because I need to master the technique of deep breathing so that I can do it properly on and off the court and get the most benefit out of it.

Question 22

Analyse deep breathing expand -quiet space.

Answer 22

This is because I need no noisy distractions so I can put my full concentration on breathing.

Question 23

Analyse deep breathing expand -I am on my own.

Answer 23

This is because if I have my teammates and opposition surrounding me or watching me I will feel self conscious and not do the drill properly.

Question 24

Analyse deep breathing expand -I pick the number of breaths and time I take to do it.

Answer 24

This is because I need to find out what works for me to ensure that the drill completely shuts out my anxiety.

Question 25

Analyse deep breathing this means practice the drill regularly.

Answer 25

This means I will be much better at the drill and it can come naturally to me so I will improve my anxiety faster.

Question 26

Analyse deep breathing this means - quiet space

Answer 26

This means it will be carried out properly and I won’t feel anxious before the game.

Question 27

Analyse deep breathing this means - on my own

Answer 27

This means the drill is ineffective and I will still feel anxious.

Question 28

Analyse deep breathing this means - i personalise it

Answer 28

This means the drill is tailored to my needs and will be more effective in calming my nerves.