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Chapter 4: Sports Psychology - Skills and Targets (Mental Preparation…
Chapter 4: Sports Psychology - Skills and Targets
Skill Classification
Main characteristics
of a skilful movement
Efficient
- Achieving a target without wasting energy or time, e.g. a skilful butterfly stroke is more efficient than a poorly executed one
Predetermined
- The skill is practised with a specific aim or goal in mind
Coordinated
- Performer displays excellent coordination to control the timing of the skill. They have full control over their movements in each step of the skill.
Aesthetic
- Refers to the way something looks. Pleasing to watch and seems effortless. The performer makes the skill look good
Fluent
- Skill is performed in one fluid/flowing motion. E.g. multiple steps should be performed one after the other in a flowing sequence
Environmental Continuum
Simple skills
Do not typically require a huge amount of coordination, timing, thought processing or physical effort.
Straightforward, basic and do not involve much decision making
Taught as a whole skill by repetition
Examples: Handstand, set shot in basketball
Complex skills
Require a greater degree of physical exertion, coordination, timing, or quick thought processing.
Many decisions or judgements are needed
Taught in stages (part-practice)
Examples: smash shot in badminton, lay up in basketball
Difficulty continuum
Closed skills
Few external factors or distractions play a role.
Less decision making, more predictable environment
Performer can take their time to execute the skill
Examples: golf swing, long jump (usually individual sports)
Open skills
Examples: a shot in volleyball (may be affected by the positioning of a performer's team-mates), rugby, football
A performer can have absolute control over these skills, the outcome depends on various external factors
Usually team sports
Performer has to make decisions about the situation.
Goal Setting
Outcome Goals
The focus here is on the end result. The goals are usually compared against other competitors.
The standard of the performance does not matter because the aim is purely focused on the outcome.
For example, a footballer may just want to win the match without caring about how he performs individually.
Performance Goals
The performer compares their performance against a previous performance to find out what they have done or what they are going to do in future.
This does not involve a comparison with somebody else.
For example, a golfer may hope for a better drive off the tee than their last one.
Reasons to set goals
Something to aim for
They can motivate you
To better yourself
To track progress
Stick to training programme
Why goals aren't achieved
The individual can't be bothered
Lack of motivation
Unrealistic goals set
Unaware when they have achieved a goal
SMART
goal setting
S
pecific
Goals must be to the point. Smaller goals can act as steps for a bigger goal. Need to be specific to movements made and muscles used in your sport.
M
easurable
Goals must be measured so that the athlete knows when they have been completed.
A
chievable
Goals should be challenging but still be able to be reached.
R
ecorded
Goals should be written down before you work towards them (e.g. on an app or on paper).
T
imed
A deadline should be set for the goal to be completed in. Needs to be realistic and give enough time for performer to complete the goal.
Mental Preparation
Controlling arousal
Fine skills - require low levels of arousal, accurate and precise
Gross skills - high levels of arousal, powerful and strong
Deep breathing
Physical/somatic way of controlling arousal
Anxiety - The feeling of fear that we experience that something might go wrong, either in the future or the present
Cognitive anxiety - Mental, affects the mind
Somatic anxiety - Physically affects the body. Symptoms: increased blood pressure, increased heart rate, increased muscle tension, sweating
Imagery
Improves concentration
Helps performer to relax and reduces stress/anxiety
Involves creating images or pictures that calm and cause happiness
Mental Rehearsal
Performer pictures them self performing their skill perfectly before they do it.
Internal - imaging yourself doing the activity and responding to the environment
External - picture yourself from outside you body
Allows you to focus/concentrate
Encourages you to be motivated and positive
Selective attention
Focusing on a particular object in the environment for a certain period of time
Allows athlete to focus on important details and ignore those that aren't
Important before a vital moment in sport (example is golfer ignoring the crowd)
Positive thinking/self talk
Improves self-confidence and raises levels of aspiration
Used when performance isn't going too well, used to refocus by thinking positive inner thoughts
Encouraging themselves or teammates