Mental preparation for performance

• Arousal:

  A physical and mental state of alertness/readiness, varying from deep sleep to intense excitement/alertness.
• Inverted-U theory:

  The Inverted-U theory proposes that sporting performance improves as arousal levels increase but that there is a threshold point. Any increase in arousal beyond the threshold point will worsen performance.

  
• Relationship between arousal and performance:

  • Low arousal levels - performance quality is low. Known as under-arousal or boredom and might be experienced by an elite athlete playing a lowly ranked opponent.
  • Medium arousal levels - sporting performance peaked. Known as optimal arousal.
  • High arousal levels - performance quality deteriorates. Known as panic and explains why players perform worse when losing.
• Stress management techniques:

  • Dep breathing
  • Mental rehearsal/visualisation
  • Positive self-talk
• Visualisation:

  A mental or psychological technique when the performer imagines or visualises themselves being successful in their performance. Performer may recreate a good past performance or make up a positive new experience.
• Mental rehearsal:

  Where a performer pictures themselves executing a skill and practices the skill in their mind, focusing on the specific stages and correct technique.
• Imagery and mental rehearsal help:

  • Reduce anxiety
  • Build confidence
  • Overcome problems
  • Improve result
  • Improve concentration
• Breathing control:

  A physical process. It directly affects the body. The body and mind are interlinked, so breathing control also affects how an athlete feels. It affects control of arousal.

  When someone is anxious, they breathe from their upper chests. Breathing is rapid and shallow. Breathing control helps performers breathe slowly and steadily from the diaphragm. Reduces anxiety.
• Self-talk

  Self talk is a psychological process. It directly affects the mind. Self-talk is the voices in our geads. It is what we tell ourselves about a situation.

  Self-talk can be:

  • Positive
  • Negative
• Direct aggression:

  Aggressive act which involves physical contact with others.

  • Contact between 2 or more performers.
  • Person starting aggression is known as aggressor.
  • Used to directly or deliberately hurt an opponent.
• Indirect aggression:

  Aggression which does not involve physical contact.

  • Aggression is taken out on an object to gain a mental advantage over an opponent.
  • There is no physocal harm caused, only mental harm. Idea is to intimidate te opponent.
• Introvert:

  Characteristics:

  • Shy/quiet
  • Thoughtful
  • Enjoy being on their own.

  Tend to play individual sports when:

  • Concentration/presicion (fins skill) is required.
  • Low arousal is required.
• Extrovert:

  Characteristics:

  • Enjoy interraction with others/sociable/aroused by others.
  • Enthusiastic/talkative.
  • Prone to boredom when isolated/by themselves.

  Tend to play team sports when:

  • There is fast pace.
  • Concentration may need to be low.
  • Gross skills are used.
• Intrinsic motivation:

  • The drive that comes from within.
  • A performer with intrinsic motivation wants to succeed because success gives them a sense of personal pride, accomplishment, or satisfaction.
  • Self-worth increases.
• Extrinsic motivation:

  • Drive to perform well in order to gain external rewards (prizes, trophies, medals, praise, money)
  • Comes from a source outside of the performer themself.
  • Comes from the want of a tangible object or an intangible source.