Psychological training

programmeP7- Techniques to include within your programme

ConfidenceSelf-image (imagery):

- Pictures/ thoughts within our head, which influence how we feel and behave

Imagery is also tied in with…

- Mental rehearsal- Relaxation technique- Boost confidence through

imagery- Reinforce concentration

Positive thinking: Extent to which we expect to be successful

Experience/ imagine the skill or performance in the mind instead of physically practicing the skill

Leaving a nerve imprint ready for when you physically perform

Mental rehearsal:- seeing/ hearing yourself

playing

Develops skills/ confidence and reduces anxiety

MotivationGoal Setting:

Short term- 1 session- 1 Month

Medium term- 1-3 Months

Long term- 3 Months- years…

Outcome Goals:- Win race/ Beat an opponent

Process Goals:- Process factors that contribute to performing well

S M A R T goals:

Making sure they tailor to the individuals needs

Remember to have a goal diary, in order to review goals on a weekly basis.

ConcentrationRelaxation:

- Breathing control- PMR

Can be used to control arousal before, during and after competition and can be used in different way to draw out desired effects on performance.

Pre- performance routines:

- Relating to the pre game superstitions/ preparations to make you feel adequately equipped psychologically to compete…

Mental rehearsalImageryRelaxation techniques (music etc..)

ArousalOver-aroused: Relaxation techniques

Under- aroused: Energising techniques- Imagery

- Mental rehearsal

- Controlling emotions: using self-talk and other techniques

- PMR- progressive muscular relaxation

- Breathing control

- Autogenic Technique (relaxation techniques- E.g. meditation/ visualisations

- Mind to muscle relaxation