SPORTS PSYCHOLOGY PERFORMANCE TECHNIQUES www.flickr.cm/phts/bryangeek/2814817972/ 1
MENTAL SKILLS STRATEGIES AND PERFORMANCE PERFORMANCE ROUTINES 5. Perfrmance Rutines A perfrmance rutine is a ritual a perfrmer fllws in the preparatin fr r during the executin f a task r skill. Perfrmance rutines assist with the fcus, cncentratin and arusal level f the perfrmer. Rutines decrease the chances f the perfrmer being affected by internal r external distractrs. Use f perfrmance rutines Perfrmance rutines can be used; Befre perfrmance During perfrmance After perfrmance https://www.yutube.cm/watch?v=mx-t6wkjeii
MENTAL SKILLS STRATEGIES AND PERFORMANCE PERFORMANCE ROUTINES Perfrmance Rutines and Arusal Athletes perfrm at their best when arusal levels are ptimal whereas ver arused and under arused athletes perfrm belw ptimal levels. Perfrmance rutines can be used t increase r decrease arusal levels. Sme players increase their arusal levels befre a game by fllwing a set rutine e.g.; First player t g t the change rm t prepare fr the game Rub dwn by trainer Ankles strapped by physi Find quiet spt in change rm Listen t upbeat music while visualising aggressive perfrmance Physical cntact during warm up The pre game rutine varies frm player t player as arusal levels are different and players use different methds t cntrl their emtins. 3
MENTAL SKILLS STRATEGIES AND PERFORMANCE PERFORMANCE ROUTINES Perfrmance rutines can be used t decrease arusal levels. This may invlve listening t calming music while visualising a calm, peaceful scene r meditating befre the game. The All Black Haka is a pre game perfrmance ritual which increases their arusal level and aims t decrease the self cnfidence f their ppnents https://www.yutube.cm/watch?v=yikfytfj_kw 4
MENTAL SKILLS STRATEGIES AND PERFORMANCE PERFORMANCE ROUTINES Perfrmance Rutines and Stress Many players suffer frm stress and anxiety during a game when they are placed under pressure. Stress levels are at their highest at critical pints during a game and can affect the perfrmer bth physically and mentally. Athletes can use perfrmance rutines t fcus n the task at hand instead f wrrying abut the pssible utcmes f their actins. Tennis players use rutines befre serving, basketball players use rutines befre free thrws and sme ftballers use rutines befre a set sht at gal. These rutines are designed t fcus the player s attentin n the immediate requirements f the task and t fcus n relevant cues. Cristian Rnald uses perfrmance rutines prir t taking a free kick 5 https://www.yutube.cm/watch?v=5wmpgey7tw
MENTAL SKILLS STRATEGIES AND PERFORMANCE PERFORMANCE ROUTINES Perfrmance Rutines and Mtivatin An athlete s intrinsic mtivatin and desire t perfrm well can be heightened by their game day rutine (ften starts the day befre the game with a high carb evening meal). A game day rutine might include; Game time! Wake up at a set time, read paper Pre game meal Pack bag Team meeting Get n bus, sit in certain sprt Arrive at stadium, get a prgram Check the grund G t change rm / read match prgram Rub dwn and taped up Warm up Game time!! As part f the game day rutine is cmpleted, intrinsic mtivatin and excitement increases as game time gets clser 6 https://www.yutube.cm/watch?v=oncyv9dd2v0
PERFORMANCE ROUTINES Design a Perfrmance Rutine 7
CASE STUDY- USING IMAGERY TO IMPROVE PERFORMANCE Applicatin f Imagery 9
USING IMAGERY TO IMPROVE PERFORMANCE Applicatin f Imagery 10
USING IMAGERY TO IMPROVE PERFORMANCE Applicatin f Imagery Prir t perfrming, the perfrmer wuld use imagery t; Picture the perfect take ff. He wuld use as many senses as he can hear the snw under the skis, feel the wind in his face, see the take ff ramp. Use imagery t feel himself twisting and turning, t see a perfect perfrmance. Feel his knees bend n landing, hear the nise f the crwd. 11
USING RELAXATION TECHNIQUES TO IMPROVE PERFORMANCE Applicatin f Relaxatin Techniques 12
USING RELAXATION TECHNIQUES TO IMPROVE PERFORMANCE Applicatin f Relaxatin Techniques Prir t perfrming, the perfrmer culd; Meditate Use slw, deep breathing (ften used in cnjunctin with imagery) Use prgressive muscle relaxatin Between jumps, he culd use the same techniques t relax his mind and bdy. By being in a relaxed state, the perfrmer is mre likely t prduce his ptimal perfrmance than if tense r ver arused. 13
USING SELF - TALK TO IMPROVE PERFROMANCE Applicatin f Self Talk 14
USING SELF - TALK TO IMPROVE PERFROMANCE Applicatin f Self Talk Prir t the jump, the athlete wuld use psitive self talk t bst her cnfidence Yu can d this jump Yu have dne this jump hundreds f times at training Nail this ne Appraching the jump in a psitive frame f mind will imprve perfrmance 15
USING GOAL SETTING TO IMPROVE PERFORMANCE Applicatin f Gal Setting 16
USING GOAL SETTING TO IMPROVE PERFORMANCE Applicatin f Gal Setting 6 mnths befre the cmpetitin, her gal may have been t qualify fr the cmpetitin. Immediately prir t the cmpetitin, her gal may have been t make the final rund and achieve her persnal best scre. Ging int the final 3 jumps, her gal may have been t scre a certain number f pints frm these jumps. After the cmpetitin, she culd set gals based n the utcme f his perfrmance e.g. develp mre speed at take ff. 17
USING ROUTINES TO IMPROVE PERFORMANCE Applicatin f Perfrmance Rutines 18
USING ROUTINES TO IMPROVE PERFORMANCE Applicatin f Perfrmance Rutines Prir t perfrming, the perfrmer culd have a pre determined rutine t help fcus n the upcming task; Culd include; Putting n glves in a certain rder Adjusting face gggles and helmet 4 slw deep breaths Pushing ff at the cnclusin f the 4 th breath 19