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MOTIVATION AND MENTAL MOTIVATION AND MENTAL PREPARATIONPREPARATION

FACTORS AFFECTING FACTORS AFFECTING PARTICIPATION AND PARTICIPATION AND

PERFORMANCEPERFORMANCE

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MOTIVATION AND MENTAL MOTIVATION AND MENTAL PREPARATIONPREPARATION

Success Depends upon:

Body Factors – illness, injury

Mental Factors-stress

-anxiety

EnvironmentalFactors –weather

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MENTAL PREPARATIONMENTAL PREPARATION

Mental Preparationoften depends on 3

key elements:

Mental Rehearsal Relaxation Focusing

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MENTAL REHEARSALMENTAL REHEARSAL

• Mental imagery is the ability to picture what a Mental imagery is the ability to picture what a skill should look like when performed wellskill should look like when performed well

• Used in preparation for big competitions Used in preparation for big competitions where performers picture specific skills or key where performers picture specific skills or key aspects of the performance ie – a long putt in aspects of the performance ie – a long putt in golf.golf.

• Helps to build up a performer's confidenceHelps to build up a performer's confidence

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RELAXATION RELAXATION

• The mind and the body are very The mind and the body are very closely linkedclosely linked

• Relaxation should involve both Relaxation should involve both physical and mental relaxationphysical and mental relaxation

• Physical relaxationPhysical relaxation - utilises - utilises massage and manipulation massage and manipulation techniques to reduce muscular techniques to reduce muscular tensiontension

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RELAXATION RELAXATION

Mental relaxationMental relaxation - is achieved in different - is achieved in different ways:ways:

• Playing calming musicPlaying calming music• MeditationMeditation• Quiet talking with a friend/coachQuiet talking with a friend/coach• Going for a walk Going for a walk • The term 'self-talk' is used to describe the The term 'self-talk' is used to describe the

performer going through a prepared performer going through a prepared routine both prior and during competitionroutine both prior and during competition

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FOCUSINGFOCUSING

• Closely related to mental rehearsalClosely related to mental rehearsal

• This involves focusing on the key This involves focusing on the key points of a technique and key tactical points of a technique and key tactical ideasideas

• Performer should be free from Performer should be free from distractionsdistractions

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WHAT IS MOTIVATION?WHAT IS MOTIVATION?

• Motivation is the desire to perform Motivation is the desire to perform well.well.

MotivationMotivation• Motivation can be different depending on a Motivation can be different depending on a

person’s goal – example – Olympic athlete going person’s goal – example – Olympic athlete going for gold.for gold.

- Someone wanting too keep fit.- Someone wanting too keep fit.

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TYPES OF MOTIVATIONTYPES OF MOTIVATION

Two types of motivation:-Two types of motivation:-

EXTRINSIC EXTRINSIC

INTRINSICINTRINSIC

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EXTRINSIC MOTIVATIONEXTRINSIC MOTIVATION

This comes from outside our own This comes from outside our own personal drives and involves:personal drives and involves:

• Winning cups, trophies and medalsWinning cups, trophies and medals• High salaries and prize moneyHigh salaries and prize money• Personal glory, fame and statusPersonal glory, fame and status• Also parents, coaches, teachers and the Also parents, coaches, teachers and the

crowd can give extrinsic motivationcrowd can give extrinsic motivation

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INTRINSIC MOTIVATIONINTRINSIC MOTIVATION

This is self motivation and involves:This is self motivation and involves:• A desire to participate for own personal A desire to participate for own personal

reasonsreasons• A desire to participate for fun and A desire to participate for fun and

fitnessfitness• Enjoying playing with friends or part of Enjoying playing with friends or part of

a teama team• Normally associated with people not Normally associated with people not

competing at a high levelcompeting at a high level

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AROUSALAROUSAL

• This is a state of readiness in a performerThis is a state of readiness in a performer• Motivation is an effective way of stimulating Motivation is an effective way of stimulating

arousalarousal• Coaches/captains 'psyching up' team before Coaches/captains 'psyching up' team before

matchmatch• Cup finals, prize money, media contracts are Cup finals, prize money, media contracts are

guaranteed to raise arousal levelsguaranteed to raise arousal levels

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OVER-AROUSAL OVER-AROUSAL

Some problems are too easily aroused - this can Some problems are too easily aroused - this can cause problemscause problems

• Footballers being over aggressive and being Footballers being over aggressive and being sent offsent off

• Cricketers trying to hit ball too hardCricketers trying to hit ball too hard• Rugby players make high tackleRugby players make high tackle• Mistakes, wrong decisions will be made as the Mistakes, wrong decisions will be made as the

performer will not be thinking clearlyperformer will not be thinking clearly

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Arousal Levels in SportArousal Levels in Sport

• Arousal levels are important in sport. Arousal levels are important in sport. Too little arousal causes the level of Too little arousal causes the level of involvement to be low; too much involvement to be low; too much could cause control of behaviour to could cause control of behaviour to be lost. Research shows that there is be lost. Research shows that there is an optimum level which produces an optimum level which produces best performance. The link between best performance. The link between arousal and performance is explained arousal and performance is explained using the Inverted – U Theory.using the Inverted – U Theory.

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• In some sports, an optimum arousal In some sports, an optimum arousal level is important at the very start, level is important at the very start, and some sports need higher arousal and some sports need higher arousal levels than others:levels than others:

• Long jumper raises arousal level Long jumper raises arousal level before the run up eg encouraging before the run up eg encouraging crowd to clapcrowd to clap

• Golfer putting a ball will benefit from Golfer putting a ball will benefit from lower arousal than a weight lifterlower arousal than a weight lifter

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Inverted U Theory

As arousal increases , so does performance, but only up to a certain level. Further increases in arousal cause a decrease in performance

Perf

orm

an

ce

Arousal

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Perf

orm

an

ce

Arousal

Complex skill Simple skill

Both curves show that as arousal increases so does performance. In each case too much arousal causes a decrease in performance. A complex skill needs less arousal for optimum performance

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GOAL SETTINGGOAL SETTING

• Process by which achievable goals Process by which achievable goals are set to improve performanceare set to improve performance

• The acronym ‘SMARTER’ is useful The acronym ‘SMARTER’ is useful when setting goalswhen setting goals

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SMARTERSMARTER

• SPECIFICSPECIFIC• MEASURABLEMEASURABLE• ACCEPTEDACCEPTED• REALISTICREALISTIC• TIME RELATEDTIME RELATED• EXCITINGEXCITING• RECORDEDRECORDED

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SMARTER SMARTER

• SPECIFICSPECIFIC– Goals must be clear and preciseGoals must be clear and precise

• MEASURABLEMEASURABLE– There should be a standard against which There should be a standard against which

progress can be measuredprogress can be measured

• ACCEPTEDACCEPTED– The goal is agreed by performer and coachThe goal is agreed by performer and coach

• REALISTICREALISTIC– Goals or targets must be realistically Goals or targets must be realistically

achievableachievable

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SMARTERSMARTER

• TIME-RELATEDTIME-RELATED– A specific time span gives added focusA specific time span gives added focus

• EXCITINGEXCITING– Motivating and interestingMotivating and interesting

• RECORDEDRECORDED– Progress should be measured and recordedProgress should be measured and recorded

TASK IN THE BOOKLET: CHOOSING YOUR OWN TASK IN THE BOOKLET: CHOOSING YOUR OWN ACTIVITY AND USE THE SMARTER SYSTEM TO SET ACTIVITY AND USE THE SMARTER SYSTEM TO SET ACHIEVABLE GOALSACHIEVABLE GOALS

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TYPES OF GOALTYPES OF GOAL

PROCESS GOALSPROCESS GOALS• Usually relate to an aspect of Usually relate to an aspect of

performanceperformance• Might be a specific technique or skill Might be a specific technique or skill

or adjustments to a tactical approachor adjustments to a tactical approach• A sprinter who is slow out of the A sprinter who is slow out of the

blocks might set a process goal blocks might set a process goal related to improving accelerationrelated to improving acceleration

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TYPES OF GOALTYPES OF GOAL

TARGET GOALSTARGET GOALS• Target goals identify specific Target goals identify specific

targets in overall performancetargets in overall performance• A runner wanting to improve a PB A runner wanting to improve a PB

by a specific amountby a specific amount• ((PROCESS AND TARGET GOALS CAN BE PROCESS AND TARGET GOALS CAN BE

RELATED – IN ORDER TO IMPROVE PB – RELATED – IN ORDER TO IMPROVE PB – THE PARTICIPANT HAS TO WORK ON THE PARTICIPANT HAS TO WORK ON THEIR TECHNIQUE TO ACHIEVE GOAL)THEIR TECHNIQUE TO ACHIEVE GOAL)