Arousal Regulation

• Arousal Regulation


  The amount of mental energy or preparedness a person has prior to performance (closely linked to anxiety)
• Inverted U hypothesis

  • Shows the linear relationship between arousal & performance
• Athletes who are either under or over aroused do not perform at their optimal level
• Under-aroused


  Easily distracted, focused on irrelevant cues in the environment, lacking concentration & motivation
• Over-arousal


  Increased muscular tension can affect coordination; narrow internal focus results in missed environmental cues; inability to shift attentional focus to appropriate state
• Benefits of arousal regulation


  • Helps athletes stay 'in the zone' to increase performance
  • Avoid muscle tension effecting coordination
  • Allow athlete to better attend to relevant cues and shift focus effectively (concentration)
• Most effective methods of regulating arousal levels


  • Imagery
  • Self talk
  • Performance routines
  • Relaxation
• Being in "THE ZONE"


  When athletes are in the ideal performance state, they feel totally focused, mentally and physically, on the sport at hand
• When athletes perform at their optimal arousal level, they are able to concentrate specifically on the demands of the task without becoming either over or under aroused
• Optimal Arousal


  A performer at their optimal arousal level has an increased likelihood of successful performance
• Over aroused or under aroused performers do not produce optimal levels of performance
• Factors affecting Arousal


  • Nature and complexity of the task
  • Skill level of performer
  • Personality
• Goal Setting


  1. Before a game

  2. During the game

  3. After the game
• Goal setting


  Can be used to increase, maintain or initiate arousal levels
• Relaxation techniques to increase arousal


  • Breathing control: change breathing rate to short, sharp & deep breaths
  • Music: listen to music that promotes enthusiasm or is associated with heroic efforts
• Over arousal can occur before the game and during performance and the athlete should use the most appropriate relaxation method to try & reduce their arousal levels
• Relaxation techniques to decrease arousal


  • Progressive Muscle Relaxation
  • Breathing Control
  • Meditation
• Over aroused athlete


  Can lose their focus on the task at hand
• Imagery


  Can be used to create an image of an aggressive performance to increase arousal or a more relaxed image to decrease arousal
• Players can use breaks between games to re-fuel energy stores and re-focus their mental skills
• Performance routines


  1. Can be used to increase or decrease arousal levels

  2. E.g. listening to calming music while visualising a peaceful scene, mindful breathing control or meditating before the game

  3. The All Black Haka is a pre-game performance ritual which increases their arousal level and aims to decrease the self – confidence of their opponents
• Self talk


  Can be used to increase or decrease arousal levels