Sport Psychology - Strategies Flashcards
What is the psychological strategy of mental rehersal?
Mentally rehearsing performance helps athletes prepare by imagining their actions and focusing on key things like what to do, how to do it, and when to do it (before they acc have to). Imagery, or visualization, is a simple and effective way to do this.
What is the psychological strategy of self-talk?
Self-talk is a key psychological strategy in sports, involving words in your head or spoken out loud. It can be negative (“I’ll never make this shot”) or positive (“You can do this!”).
What is the effect of negative self-talk?
Negative self-talk criticizes your abilities and negatively impacts your performance.
How do you overcome negative self-talk?
To overcome negative self-talk, replace negative thoughts with positive ones, like saying, “I can do this” instead of “I’ll fail.” Focus on your strengths and stay encouraging.
AFFIRMATION
What are trigger words?
Trigger words are self-talk reminders that help athletes focus. They are useful for managing over-arousal, anxiety, or confidence issues, keeping concentration on the right action. An example of a trigger word is saying “focus” or “breathe” to stay calm and concentrated during a stressful moment in a game.
What is the psycological strategy of attention and concentration techniques?
Maintaining focus and ignoring distractions is key to consistent performance (Amezdroz et al., 2018). When external tools like music aren’t an option, two strategies to improve attention and concentration are:
Refocusing Plans
Thought Stopping
What are refocusing plans (attention and concentration technique)?
Refocusing plans help athletes move on from mistakes by staying present and in control. This can include using positive self-talk like “Hit the ball at its peak” to regain focus.
What is thought stopping (attention and concentration technique?
Thought stopping is a way to stop negative self-talk and refocus. You can say a key word out loud or use a small distraction to stay focused on your goal.
What is the psychological strategy of relaxation and energizer techniques?
Relaxation techniques help reduce tension, anxiety, and negative thoughts, keeping you calm and ready. Energizer techniques boost mood, arousal, and motivation to improve performance.
What are some examples of relaxation and energizer techniques?
Examples of these techniques include:
- Progressive muscle relaxation
- Abdominal breathing
- Mindfulness and meditation
- Listening to music
What is progressive muscle relaxation (relaxation and energizer technique)?
Progressive muscle relaxation (PMR) is tightening and relaxing muscles to release tension and manage stress or anxiety.
What is abdominal breathing (relaxation and energizer technique)?
Breathing exercises, like abdominal breathing, help manage anxiety and tension by relaxing the body, improving muscle function, boosting oxygen levels, aiding gas release, and lowering blood pressure and heart rate.
What is mindfulness and meditation (relaxation and energizer technique)?
Meditation reduces stress, improves sleep and recovery, boosts endurance, and strengthens self-identity, leading to higher confidence and better performance. It enhances body awareness and is used by elite athletes to optimize performance. (Amezdroz et al., 2018)
What is the importance of music (relaxation and energizer technique)?
Athletes use music to evoke psychological responses and adjust arousal levels. The choice of music can either raise or lower arousal to achieve optimal performance.
What is the psychological strategy of performance routine?
“Performance routines are “a routine established by the athlete in order to maintain focus”.
(Amezdroz et.al,2018)
increase concentration and lower anxiety levels
