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Intro to Psychological Skills Training (chapter 7) (Types of psychological…
Intro to Psychological Skills Training (chapter 7)
Sport Psychology Interventions
Typical issues
performance problems
confidence
problems with coach or other athletes
competitive/performance anxiety
group dynamics
More serious issues
Eating disorders
Substance abuse
Anxiety
gambling/addictions
Depression
Abuse
Interventions are dependent on relationships
best if it is established over an extended periods of time
work best if they're incorporated into daily practice and apart of training and competition
Guidelines
determine which skills to include
design a program to implement skills
assess athletes' psychological skills
Evaluate progress
Start with relationships - foundation of any therapeutic alliance
Types of psychological skills
self-talk
planning, pre-performance routines, attention control, develop capacity for selective control
verbalizations or statements addressed to the self which can help attain best performance or reduce an athlete's confidence
can be used to correct bad habits, focus attention, relaxation, build self-confidence and maintain exercise behaviour
Instructional self talk
any overt or covert self talk used for skill development, skill execution, strategy development and performance improvement
Motivational self-talk
any overt or covert self talk used for mastery, arousal control, drive, build self-confidence
can be:
Neutral: often instructional
response is increased focus and motivation
Negative: I can't compete with this person
response is hopelessness, frustration and distraction
Positive: this competition will challenge me for the better
response is increased effort and motivation
Guidelines for self-talk
First person
enhances personal meaning
present tense
keeps focus on process, orients you to action
Short, specific phrases
easy to remember and fit into routines
speaking kindly to yourself
keeps a positive tone, motivating
Repeat phrases often
helps remember them, build them into routines and automate their use
awareness
most aren't aware of the type of self-talk we use, or its content (studies show 70-80% of people's self-talk is negative)
need to raise awareness before we can modify self-talk and evaluate change
use self-talk logs
look for patterns and your triggers for negative self-talk
paper clip test
have a number of paper clips in one pocket and everytime you notice yourself making a negative self-statement move it to ur other pcoket
eliminate negative self-talk
Use the present tense
Use technical cues and focus on what you need to be successful
use cue words to remind urself to stop negative self-talk
change a negative thought into a positive one
provide evidence against a negative thought
give a more positive reinterpretation
focus planning
Relaxation and energizing techniques
Progressive Relaxation
involves the tensing and relaxing specific muscles
Meditation
Allows for deep relaxation of the mind
Breathing
Diaphragmatic breathing increases oxygen, can stimulate relaxation response or sympathetic activation
use it to stimulate the vagus nerve which triggers the relaxation response and sends messages throughout the body that it is time to calm down
Autogenic Training
Focuses on feelings associated with limbs and muscles
should become part of athletes' regular practice/habits: effectiveness increases over time
once familiar with these approaches, they can be used quickly in high-pressure situations
increasing arousal
Pre-competitive workouts
Verbal cues
Bulletin Boards
Breathing
Pep Talks
Imagery
Music
Changing regulation
identify optimal level of activation
identify/develop strategies to try and achieve optimal level of activation
evaluate effectiveness of strategies
attention control
Imagery
useful in finite closed skills and occurs in the absence of external stimuli
using all the sense to recreate or create experiences in the mind
olfactory
kinaesthetic
auditory
visual
touch
visualization, mental rehearsal, symbolic rehearsal, covert practice and mental imagery
uses
learning to control emotions
developing self-awareness
setting goals
improving concentration
practicing sport skills
practicing strategies
perspectives
internal
from your own internal vantage
confidence building
external
view yourself from the perspective of an outside observer
skill acquisition
why imagery works
cognitive functions (imagery is most effective)
specific
images of specific sport skills
general
images of strategies, game plans or routines
motivational functions
general
images relating to physiological arousal levels and emotion
specific
images relating to an individual's goals
mastery
associated with being mentally tough, in control, and self-confident
arousal
Imagery associated with arousal and stress
which function of imagery should be used?
needs to match the desired sport outcome to the correct function of imagery
an athlete wants to run through a sport skills as they are learning it in practice
an athlete wants to reduce anxiety prior to competition
How imagery works
psychoneuromuscular theory
imagery facilitates the learning of motor skills because imagined events innervate the muscles as physical practice of movement does which strengthens neural pathways
symbolic learning theory
imagery functions as a coding system to help people understand and acquire movement patterns
Keys to effective imagery
Controllability training
learning how to manipulate images at will
self-perception training
being able to stand back and look at yourself (external perspective)
Vividness training
includes exercises designed to strengthen the senses
PETTLEP
T
timing
temporal characteristics or timing should match the actual skill
L
learning
content of image progresses with learning
T
task
the type of task determines the perspective
E
emotion
imagery is more effective if an emotion is attach to them
E
environment
image should be as real to the environment as possible
P
perspective
internal and external
P
physical
physical nature (aroused or not) is dependent upon the task
Goal Setting
follows performance profiling
directs attention towards a task and helps increase motivation
allows an athlete to evaluate their performance in practice and in competition
team goal setting is an effective tool for building cohesion
types of goals
outcome goals
goals that focus on the results of the competition between opponents
winning a championship
making a certain team
performance goals
focus on improvements relative to one's own past performance
improve time
improve accuracy
Process goals
specific procedures in which athletes engage during performance
pulling arms in during a figure skating jump
snapping the wrist when smashing the shuttle in badminton
Effective Goal Setting
S
specific goals
M
measurable
allows for objective evaluation of goals
A
Adjustable
should be flexible and frequently modified
R
Realistic
set attainable but moderately difficult goals
T
Timeline
identify target detest help with motivation and urgency
set positive goals rather than negative
write the goals down in a place you can see them
set a reasonable number of goals that is manageable
Why are they important - leads to improved:
Preparation skills
Emotional control
Motivation
Performance
Focus
What are psychological skills
used to improve athletic performance beyond physical training or increase enjoyment/satisfaction
ARE NOT A SUBSTITUTE FOR PHYSICAL TRAINING
Training: entails the structured and consistent practice of skills and generally has 3 phases
Acquisition
focus on helping athletes acquire various psychological skills and learn to employ them most effectively
prioritize only a few skills at a time
teach skills based on needs identified
practice skills in environment that optimizes basic skill learning
may be away from the sport context, low stress environment
Education
educate them about the importance of sport psychology
educate about the role of sport psychology and different strategies
determine what the athlete needs through inventories, interviews and observations
what skills will address these needs
make sure approach is individualized
Performance profiling for assessment
Rate your current ability
Find your discrepancy score
Identify the ideal rating for each
prioritize your targets (one with highest discrepancy)
Identify key performance characteristics of an elite athlete in the sport
Practice
goals is to have athletes automate the various psychological skills through over learning and to implement theses skills into practice and competition
simulate situations where skills will be used
in practice, simulated competitions, before competitions
over-learn/automate skills
use in practice situations frequently so that new skills become the automatic response
integrate skills into performance
once skills mastered in practice, use in competition
Caution: trying new skills initially in performance environments
problems with implementing psychological skills training
Lack of conviction
not wanting to do something new
conception that sport psych is for the mentally ill not to improve performance
better with more credibility to reduce barriers
Lack of time
priorities