Question 3 - Interventions Flashcards
Describe imagery
Visualisation when an athlete creates or recreates a sporting experience in their mind
Benefits of imagery
- Increases self-confidence (seeing success)
- Can reduce stress and anxiety
Principles of imagery
- Visual (internal/external)
- Auditory
- Kinaesthetic (feel of the movement)
Implementation of imagery
- Develop an imagery script using all of the senses
- Practice during training and then use in competition
- Practice specific aspects of the athlete’s performance
Describe goal-setting
A motivational technique designed for the athlete and coach to follow. Goal-setting is designed to set targets which provide direction and focuses attention to a specific area
Benefits of goal-setting
- Improves motivation (effort and persistence)
- Improves self-confidence
Principles of goal-setting
Types of goals (outcome, performance process)
Timescale (Long, medium, short)
Competitive and Mastery
Implementation of goal-setting
Use the SMARTS principle
Specific, Measurable, Action orientated, Realistic, Time bound and Self-determined
Describe self-talk
Talking to yourself either internally or out loud. Can be either positive, negative or instructional
Benefits of self-talk
- Improves self-confidence
- Can help control arousal levels (either by lowering or raising to help achieve optimal levels)
Principles of self-talk
- Positive self talk – Focuses on increasing energy and effort (motivation)
- Negative self talk – Is a self critical process which may hinder performance.
- Instructional self talk – Usually helps the individual focus on key technical/tactical information
Implementation of self-talk
- Develop cue words or key phrases with the athlete
- Practice in training before using in competition
- Use in breaks in play or before key moments
Describe performance profiling
It’s a visual tool which can used to help raise the performers’ self-awareness of strengths and areas to improve
Benefits of performance profiling
- Improves motivation
- Can provide focus
Principles and implementation of performance profiling
- Identify the factors
- Athletes and coach provide a score out of 10 for each factor
- Identify areas to improve (5 and below) and strengths (6 or higher)
- Any difference between the athlete and coach can be discussed
- Identify and agree on the areas that need improving and set relevant targets
Describe breathing control
A technique used to help relax an athlete physiologically and psychologically
Principles of breathing control
When under pressure, an athlete’s breathing patterns can be altered, and can cause an athlete to hold their breath.
This can lead to increased muscle tension.
Breathing control can help the athlete to relieve the feeling of pressure and tension.
Benefits of breathing control
Reduces arousal
Reduces stress and anxiety
Implementation of breathing control
Use the 4 second box technique
Practice in training
Use in competition before key events or breaks in play
Describe listening to music
Athletes listening to music before competition either individually or part of a team
Benefits of listening to music
Can help increase motivation
Can help increase arousal levels
Can reduce stress and anxiety by distracting the athlete
Principles of listening to music
Shifts the performers attention away from tiredness
Increases body temperature, heart rate and breathing rate
Implementation of listening to music
Make a pregame play list
Find music which inspirational either through the beat or the lyrics
Listen to the playlist before competition
Describe Progressive Muscular Relaxation (PMR)
Is a relaxation technique used to help the athlete be aware of and then relax areas of tension
Benefits of PMR
- Reduce arousal levels
- Reduce muscle tension
- Reduce stress and anxiety
