Performance development Flashcards

1
Q

Approach for developing mental factors:

A

Controlled deep breathing

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2
Q

Approach for developing emotional factor:

A

Visualisation

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3
Q

Approach for developing social factors:

A

Team building exercises and conditioned games.

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4
Q

Approaches for developing physical factors:

A

Shadow practice and agility drills.

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5
Q

Describe controlled deep breathing:

A

An approach used to develop performance is controlled deep breathing. This I carried out in a quiet area, away from any distractions. I breathed through my nose for three seconds, held for three seconds, then breathed out for another three seconds being mindful and aware of the process of slowing my breath. This counted as one deep breath, so I repeated it another nine times. I progressed this by reducing the number of deep breaths taken to eight, so that I could perform this breathing during training.

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6
Q

Positives and negatives of C.D.B:

A

No equipment needed.
Can be completed anywhere.
Method used by professional athletes, proven to work.

Fast paced game, not enough time to complete.
Embarrassed to do in front of others.
Get distracted by friends.

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7
Q

Describe team building games (human knot):

A

One approach used to develop performance was team building games, such as the human knot. We started by getting into a circle of eight people, we put our right hand into the circle and took the hand of a person not directly next to us. With the other hand we then held another person’s hand. On the teachers whistle we then had to work together and communicate with each other in order to untangle ourselves so that our circle was a circle once again. Our time was then noted after we had all untangled. We progressed this by adding another two people to make it slightly harder.

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8
Q

Positives and negatives of team building activities:

A

Fun.
No equipment needed.
Factor specific.
Leadership opportunities.

Not all may be involved.
Time consuming.
Not game/sport specific.
Easy to cheat.

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9
Q

Describe shadow practice:

A

One approach used to develop performance is shadow practice. To complete this, the performer would carry out the technique of a shot or skill repeatedly, but without any equipment. While doing this, a coach was observing this technique providing feedback on what went well and what was needing improvement. This would be carried out for three sets of ten reps, for thirty seconds each time. To progress this approach, the performer may increase the number of reps to three sets of twenty reps.

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10
Q

Positives and negatives of shadow practice:

A

No equipment needed.
Can be completed anywhere.
Get feedback after each shot.
Can be used for all shots.

Boring.
May practice the wrong technique.
No game pressure.
Unchecked technique by the coach.

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11
Q

Describe agility drills:

A

One approach used to develop performance is agility drills. For example, the T drill was set up with four cones five metres apart in a T shape. I would start at the bottom cone in the middle of the T shape and then on the whistle, would run to the middle cone straight in front. Then I would run to the far-left cone, then straight to the top right cone, then back to the top middle cone and back to the bottom. I would then repeat this as many times as I could for thirty seconds. Throughout the time, I stayed at maximum effort, changing direction as quickly as I could. I progressed this by increasing the time to fourth seconds.

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12
Q

Positives and negatives of agility drills:

A

Can be made sport specific.
Easy to set up.
Can be completed anywhere.
Can be made competitive, increase motivation.

Boring.
Slippy surfaces.
Not completed correctly.
Skills of game not involved.

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13
Q

Describe visualisation:

A

An approach used to develop performance is visualisation. This was where I would imagine myself in a game scenario, successfully performing a skill, for example hitting a smash shot powerfully down at my opponent’s feet to win a point in badminton. When visualising my performance, I thought about the hall I would do it in and any potential noises that I would hear. I then progressed this by visualising any potential distractions and imagining how I would combat this. This was then carried out in training during a warmup.

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14
Q

Positives and negatives of visualisation:

A

No equipment needed.
Can be completed anywhere.
Used by professional athletes, proven method.

Hard to carry out during games.

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