Performance enhancement from a psychological perspective

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Chapter 13

• Performance enhancement from a psychological
  perspective

• Text Sources
• Nelson Physical Education VCE Units 34 4th
  Edition Malpeli, Horton, Davey and Telford
  2006.
• 2. Live It Up 2 2nd Edition Smyth, Brown,
  Judge, McCallum and Pritchard 2006.

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Psychological Skills Training

• Performance enhancement from a psychological
  perspective

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Psychological Skills Training

• Focuses on cognitive behavioural aspects of
  sports psychology.
• Psychological skills, like physical skills, can
  be learnt via training (PST).
• PST can dramatically improve performances
• PST programs are individualised
• Techniques include Goal setting, arousal, mental
  rehearsal, confidence and concentration

• PST has three main stages
• Education What techniques are currently used
  and being told about other options
• Acquisition Taught how to use the technique
• Practice Use of the technique in training and
  competition.

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Goal Setting

• Performance enhancement from a psychological
  perspective

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Goal Setting

• Goal setting is where athletes set down clear
  targets, priorities and expectations.
• Goal setting has been shown to increase work out
  put up to 40-50.
• Goals need to be set up for both training and
  competition.
• Long term goals aim at the broader target,
  whereas short term goals provide more manageable
  focus points.
• See Fig 13.2 p.313

• Types of goals
• Outcome goals Focus on end results, times,
  finishing places or medals.
• Performance goals Focus on comparing present
  performance levels with those obtained
  previously. Independent to other competitors.
• Process goals Focus on physical movements and
  game strategies.

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Goal Setting - SMARTER
p.314

• The National Coaching Association has set down
  the following SMARTER way of setting goals
• Specific Clear goals to focus on
• Measurable Need to be assessed against previous
  performances
• Accepted Acceptance by the all parties involved
• Realistic Goals need to be within the athletes
  capacity
• Time Phased Specific date for completion needs
  to be set
• Exciting Challenged, inspired and rewarding
  goals
• Recorded Goals should be written down and kept

• Goal setting improves performance by
• Focusing attention on important elements of the
  skill/s being performed
• Activating and organising an athletes efforts
• Encouraging athlete perseverance
• Promoting the development of new learning
  strategies
• Refining movements and set plays
• Contributing towards a positive psychological
  state

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Arousal

• Performance enhancement from a psychological
  perspective

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Arousal

• Arousal is the amount of readiness or activation
  a person experiences when faced with a task.
• Athletes need an optimal level of arousal to
  experience success.
• Moderate level is ideal zone.
• Note. Arousal levels and performance outcomes
  vary in athletes

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Arousal Regulation

• Performance enhancement from a psychological
  perspective

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Arousal Regulation
p.319

• Arousal reduction techniques
• Progressive muscle relaxation (PMR)
• Breath control Used to relax and refocus
• Biofeedback Sensors detect raised tension or
  stress in the body
• Stress-inoculation training (SIT) Building
  immunity to stress via training.
• Coursework 13.1 Case Study p.317

• Arousal promotion techniques
• Elevated breathing rate Increases state of
  awareness in CNS.
• Act energetic
• Positive talk and sounds Talk it Up!
• Energising imagery
• Pre-competition workout
• Coursework 13.2 Structured Questions p.318

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Mental Imagery
p.322

• Mental Imagery, or visualisation, is used by
  athletes when they imagine themselves performing
  skill before actually doing them.
• It is a form of simulation
• Sensory experience which occurs in the mind via
  thought
• Strengthens neural pathways
• Images can be kinaesthetic, auditory and tactile.

• Mental rehearsal needs to be done in a relaxed
  state for 5-10 minutes at a time.
• Simulation training is considered more effective
  than mental imagery in that it replicates the
  game situation.
• Visuo-motor behaviour rehearsal (VMBR) Requires
  a relaxed state to perform mental imagery and
  then conducting the skill under simulated
  conditions.
• Coursework 13.3 Laboratory p.321

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Concentration

• Concentration contains three parts
• Focusing on relevant environmental clues
• Maintaining attention focus over time
• Having awareness of the situation
• Note. Concentration and attention are used
  interchangeably in sports psychology.

• Attention can be described in terms of width and
  direction.
• Broad-internal Focus on thoughts and feelings
• Broad-external Focus outwards on an opponents
  actions
• Narrow-internal Mentally rehearse movements
• Narrow-external Focus on very few external cues

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Concentration (2)

• Factors leading to a lack of attention
• Focus on past experiences
• Cant let things go
• Future orientated thinking
• What if questions
• Focusing on negative aspects of their game
• Concentration can improved via
• Simulation
• Use of cue words
• Having set routines
• Over-learning skills

• Choking can also cause concentration to falter.
• Occurs when pressure is built up
• A lot is riding on the next phase of play
• Causes attention to narrow and become internal
• Can impair timing and coordination
• See figure 13.7 p.324

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Confidence Building
p.326

• Self-confidence is the belief individuals possess
  in becoming successful.
• Self-confident athletes
• Believe in themselves and their skills
• Exhibit positive emotions
• Remain calm under pressure
• Work towards their goals
• More likely to take risks during games
• See fig 13.8 p.325

• Improving confidence
• Achieving success at training and during
  competition
• Thinking more positively
• Using positive imagery
• Ability to follow and understand game plans

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Confidence Building

• Performance enhancement from a psychological
  perspective

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Web Links Chapter 13

• Australian Institute of Sport Performance
  psychology research http//www.ais.org.au/psychol
  ogy/research.asp
• Athletic Insight online journal of sport
  psychology http//www.athleticinsight.com
• Australian Psychological Society (information
  about sport psychologists) http//www.psychology.
  org.au/psych/special_areas/2.4_9.asp
• Psych web Sport psychology http//www.psywww.co
  m/sports/index.htm
• Sport psychology resrouces (Psychwatch.com)
  http//www.psychwatch.com/sport_psychology.htm
• Sports science library (Gatorade Sports Science
  Institute) http//www.gssiweb.com/sportssciencece
  nter/topic.cfm?id62
• Peak performance sports mental resources
  http//www.peaksports.com/tips_resources.php
• Article In the zone Training your mind as well
  as your body (CNN) http//www.cnn.com/HEALTH/libr
  ary/SM/00001.html