psychological skills training Flashcards
term PST
psychological skill training (PST) is an individually designed combination of methods selected to attain psychological skill needs
PST skills
psychological qualities or attributes that need to be developed – confidence, concentration
PST methods
tool that will be used to improve the PST skill
what improves?
- goal setting
- mental imagery
- relaxation techniques
- self-talk
PST is…
- learnable
- should benefit everyone who is in a performance setting
- should complement other preparations
PST is not…
- just for elite athletes
- just for problem athletes
- a quick fix solution
3 phases of PST
- education
- acquisition
- practice
educational phase
developing understanding of the importance of PST and how it can help
acquisition phase
athletes learn how to use PST methods and how to best implement them
practice phase
complete training in both competition and training
goal setting
helps with motivation to the individual and also can give self confidence
seen as an extremely powerful technique for enhancing performance
SMARTER
S- specific
M - measurable
A - accepted
R - realistic
T - time bound
E - exciting
R - recorded
S - specific
your goal must be clear and specific.
M - measurable
you should be able to measure your results to find out if your goals have been reached
A - accepted
your objectives must be achievable. we all like to think that we can reach the grandest goals, but sometimes this is simply not possible. make sure your goals are ambitious enough that you drive yourself to reach them but don’t make them unrealistic
R - realistic
your goals need to be relevant. if you’re short on key resources, your expectations won’t be met
T - time bound
you should set a specific deadline so you can plan the steps that will help you reach your objectives
E - exciting
enthusiastically approach your goals and the results, with as much positive energy as possible
R - recorded
reward yourself for major milestone and reassure yourself to stay focused
types of goals
- outcome goals
- performance goals
- action / process goals
outcome goals
- focuses on the end product
- results or objectives to be achieved
- involves comparisons with others
performance goals
-comparing present performance with previous performance
- some measure of personal performance
action / process goals
- focus on what can be done to improve the performance
- things that need to be done to achieve desired outcomes
mental imagery definition
a symbolic sensory experience that may occur in any sensory mode.
cognitive function and is associated with long-term changes in performer’s behavior. by recalling appropriate stored information from the memory a player is able to generate images of movement experiences (almost as good and effective as the real thing)
issues when developing imagery skills
- ing all the senses
- internal /external imagery
- imagery control
imagery uses
- improve technique
- while injured
- learning a new skill
- motivational issues
internal imagery
picturing what you would see if you were actually doing the skill yourself (kinaesthetic feeling associated)
external imagery
see yourself as others would you, as if you are watching yourself on a video
relaxation techniques
- self direction relaxation
- mental relaxation
- breathing control
self direction relaxation
reduces general and specific muscle tension
mental relaxation
induce a feeling of calm and can improve control and focus of the mind
breathing control
meditation, breathing control, self-hypothesis and biofeedback are used to reduce arousal and thus reduce stress and anxiety
relaxation skills involve both somatic relaxation and cognitive relaxation
- can promote both physical and cognitive relaxation…
- centering
- progressive muscular relaxation
centering
- a term often associated with meditation
- taking time to be in the moment, to focus , to calm yourself
progressive musular relaxation
- 5’7 or 20 body areas
- contract for 5 seconds and relax. repeat 5x
- rair the sensation to a clear blue sky
- meditation
self talks
- an internal dialogue
- content
- positive / Negative
