psychological strategies to enhance motivation and manage anxiety

Question 1

Concentration Skills

Answer 1

• Athlete’s focus on doing rather then how to do
• Blocking out distraction and using positive self talk

Question 2

Attention Skills

Answer 2

• Focus on the execution of a particular attacking or defending skill at one point

Question 3

Mental Rehearsal/Visualisation/Imagery

Answer 3

• Athlete pictures the movement in their mind
• Maintain current levels of skill execution, though it will not increase the level.
  E.G. Basketball player mentally rehearse their free throw before taking it

Question 4

Relaxation Techniques

Answer 4

• Reduce anxiety and manage arousal levels
• Centred breathing
• Progressive muscular relaxation
• Music
• Mental relaxation

Question 5

Relaxation Techniques: CENTRED BREATHING

Answer 5

• Lengthening their breathing to reduce their respiratory and heart rate
• Counting breahts in and out

Question 6

Relaxation Techniques: PROGRESSIVE MUSCULAR RELAXATION

Answer 6

• Athlete moves from one end of their body to the
  other, progressively contracting and then relaxing their muscles

Question 7

Relaxation Techniques: MUSIC

Answer 7

• Control athlete’s levels of arousal and anxiety

Question 8

Relaxation Techniques: MENTAL RELAXATION

Answer 8

• Athlete focuses on reducing their respiratory rate and emptying their mind of thoughts and distractions

Question 9

Goal Settings

Answer 9

• Improves athlete’s motivation
• Long/Short term goals
• Performance goals
• Behavioural goals
• Goals should be SMART (Specific, Measurable, Attainable, Relevant, Time specific)