optimal arousal

• arousal


  the amount of “readiness” a person experiences when faced with a task
• relationship between arousal and performance

  -

  
• low arousal 


  -feelings of boredom and tiredness

  -lack of motivation and concentration

  -muscles feel heavy and lethargic
• high arousal

  -feelings of tension (tense muscles)

  -highly excited or anxious

  -increase in errors

  caused by:​

  -team conflict

  -inadequate preparation & training

  -criticism by others (players, media, etc.)
• optimal arousal 


  -athlete ‘in the zone’

  -joyful experience

  -athlete performs in the moment
• arousal promotion techniques


  ELEVATED BREATHING

  -activates the central nervous system into an increased state of awareness

  ACTING ENERGETICALLY

  -increases in intensity during a match, or ‘pumping themselves up’ before a match

  POSITIVE SELF-TALK and SOUNDS

  -use of positive self-statements, "lets go" and cue-words to trigger a positive response and listening to up-beat music 

  ENERGISING MENTAL IMAGERY

  -visualising something uplifting, such as themselves achieving success
• arousal reduction techniques

  PROGRESSIVE MUSCLE RELAXATION

  -tensing and releasing muscles one muscle group at a time.

  MEDITATION

  -calm the mind and relax the body via exercising an individual’s attention

  CONTROLLED BREATHING

  -low, centred breathing reduces arousal and enables refocusing of thoughts.

  BIOFEEDBACK

  -receiving info about an individual’s HR, RR, blood pressure, allows athlete to learn to link physical and mental performance

  STRESS-INOCULATION TRAINING

  -exposure to increasing levels of stress in training, that are likely to be imposed during competition