Psychological Strategies to enhance performance

Unit 4 AOS 2

Sports Psychology

Is the sports science that seeks to understand psychological and

mental factors that affect performance in sports, physical activity and exercise, and apply these to enhance individual and

team performance.

Sports Psychology

The work of sports psychologists tends to focus on techniques that athletes can use in competitive and training situations to maintain control, concentration, confidence and commitment (the four C’s) :-

Sports Psychology

control (the ability to maintain emotional control regardless of distraction)

concentration (the ability to maintain focus)

confidence (the belief in one’s own abilities)

commitment (the motivation to continue working towards agreed goals).

Control

Strategies used to help enhance performance control: Sports Performance Anxiety Test Understanding and controlling arousal

(inverted U theory, drive theory, optimum arousal theory)

Progressive muscle relaxation, centered breathing, meditation, pre-comp psych-up)

Meditation

Involves reducing the number of cues and noises to the brain, therefore relaxing the CNS.

It can lower blood pressure and HR

Slow breathing relaxes muscles

Breathing Techniques

Instructions is needed so the athlete can get the techniques correct

Helps with the inhalation and exhalation of air with obvious benifits

Mental Imagery

Relaxing the body and imagining/creating life-like situations

EG: Imagining yourself performing a certain activity or an activity you just performed

Powerful relaxation, reflective, training, confidence building tool

Factors Influencing Recovery

Time: Sleep:

Recovery Aids: Skins

Monitoring Training And Recovery

Monitoring techniques include: Keeping a training log Coach obervation and communication

with the athlete Development of the athlete individual

physical and mental monitoring techniques

Warning signs of non-adaptation (coach observation)

Direct communication Athlete says:▪ I have heavy legs; I don’t feel well; I am tired

Body Language Facial expressions, look in their eyes, bending

over to recovery from an effort, bad technique Physiological

▪ Increase in resting HR; loss of body weight; loss appetite

Psychological Low motivation; low concentration; agressiveness

Warning signs/symptoms of non-adaptation

Sudden increase in morning heart rate (20% above normal)

Non-responsive to relaxation techniques

Sleep disturbancesLow quality of sleep for more than

two daysFeeling constantly tired

Overtraining

Also known as burnout Characterised by a number of

emotional, behavioral, psychological and physical symptoms

You are probably suffering from overtraining:

If you find your performance is starting to plateau or decrease and your training levels are the same.

If the athlete has prolonged fatigue

Overtraining

Can result in Excessive fatigue Illness Injury

Why Does it Happen?

Poor program design An imbalance between training and recovery Excessive overload + inadequate rest Training monotony Inadequate monitoring techniques in place Long term fatigue occurs gradually and is hard to

monitor Inadequate nutrition, sleep Anxiety about other factory in life (job, money,

relationships) Failure to achieve goals Mental conflict Lifestyle

Preventing Overtraining

Well-designed training program with a high priority on rest and recovery

Balance between work and rest Allow at least 24-48 hours recovery

after a hard session Careful monitoring of physiological and

psychological conditions of the athlete Monitoring of any overtraining

symptoms Good diet Overtraining signs shouldn’t be ignored

Psychological Signs/symptoms Moodiness Irritation and angry Loss of competitive drive Loss of motivation and enthusiasm Reduced concentration Lack on energy Inability to relax Altered sleep patterns Boredom Reduced confidence And more (p. 297)

Physiological Signs/symptoms Soreness Heaviness Weakness in the muscles Body aches Increase evidence of injury Prolonged fatigue Delayed recovery from training Elevated resting HR Dehydration Increase susceptibility to illness Weight loss Nausea Gastrointestinal disturbances