PE: STRATEGIES TO IMPROVE PERFORMANCE – PSYCHOLOGICAL STRATEGIES
Motivation
Extrinsic motivation like Prizes, trophies and awards, progress charts
Intrinsic motivation satisfaction from within. Proud of how an individual
performed, simply enjoying competition.
Coaches and mentors can’t control motivation within athletes they
can support and encourage them to work towards goals\
WHAT MOTIVATION CAN DO
-Attend more often improve skills
-Perform at their best without a reward
pos and neg motivation
Positive Motivation:
Provided after a task is executed well or positive
Behaviour
Negative Motivation :
Usually provided when poor performance is being performed Can include negative remarks.
FEEDBACK SANDWICH:
Provide Pos then Neg then Pos feedback
strategies to increase successful performance:
-Focus on the next upcoming performance
-Mental rehearsal before competition
-Practise same skill under different levels of Arousal in different conditions
Goal Setting
Specific
goal needs to be clear to focus
Measurable
Progress should against previous performance
Accepted
should be accepted by (coach, Athlete)
‘
Realistic
Goals should be achievable within their ability
Time
A date for completion
Exciting
Challenged and inspired
Recorded
Goals should be written down
Types of sporting goals Performance goals
Focus
Comparison of past and present performance independent of other competitors
Features
Less anxiety greater self confidence because the athlete has control over their behaviour will lead to improvement if realistic
example
Improving first serve percentage from 40-50%
Types of sporting goals Outcome goals
focus
End result times fishing places ranking or medals
features
Can be difficult to achieve because athlete can’t control performance of others
example
Finishing in top 5 of a triathlon
Types of sporting goals Process goals
focus
Actions like physical movement and game strategies that athletes must perform during competition to reach performance
Features
Effective at improving performance levels because they positively influence self efficiency and confidence
example
Doing defence set play when a batter bunts the ball makes a small hit 1-2 metres
Confidence
-Confidence is another motivational factor helps improve performance
-Self confidence allows athletes to thrive in their environment.
Maintaining an optimum level of confidence is important to have maximal performance
results.
IMPROVING CONFIDENCE
Execution of skills with some success lead to mastery of skills
-Think and act Positively
Focus on small milestones day to day success
Arousal
Low levels of Arousal
-Not excited, bored
-Performance is low
-Little to no motivation
-Concentration reduced
High levels of Arousal
-performance suffers
-Mistakes increase
Emotional Highly excited, Anxious unhappy
SLEEP AND PERFORMANCE
Recommended hours of sleep for athletes are 7-10 hrs
lack of sleep and impact of performance
-Decreased aerobic endurance
Reduces ability for sustained activities, leading to early fatigue.
-Decreased performance
Lowers exercise intensity and ability to reach goals.
-Faster exhaustion
Limits workout duration and intensity.
-Higher risk of injury
Decreased performance and slower reflexes elevate injury risk.
MENTAL IMAGERY
Mental representations of movements and actions.
-Used to enhance skills, prepare for performances, and aid in injury rehab.
–Helps practice tactics, cope with pressure, and boost confidence.
-Enhances performance, stress management, and engagement.
HOW DOES Mental Imagery IMPROVE PERFORMANCE?
Skill enhancement
-Improves muscle memory and coordination.
-Enhances precise execution of skills.
Performance preparation
-Boosts self-confidence and reduces anxiety.
-Improves mental readiness and focus.
CONCENTRATION
important for athletes to focus on what they’re doing to ensure they perform at their optimum level. concentrate and ignore all distractions.
The types of actions which can interfere with concentration
-Movement
-Weather
-Noise from crowds
-Even a minute distraction can have serious and negative consequences for an athlete.
what is CHOKING
occur when pressure starts to build up causing concentration to reduce
Conditions leading to choking
Important competition
Crucial play in environment
Evaluation by coach, peers parents
chocking Physical changes
Increase Muscle Tension
Increased breathing rate
Racing Heart rate
chocking Performance impairment
Timing and coordination go out the window
Muscle tightness and fatigue
Rushing
Chocking Attentional impairment
Change to internal focus
Change to narrow focus
Reduced Flexibility
Components of concentration
Focus on environment
Selective attention
Block out irrelevant distractions like spectators
Components of concentration Staying focused
Keep focus on for long period of time and Not allowing concentration lapse to occur
Components of concentration Situational awareness
Able to read game situation, opponents and environmental factors, Making correct decisions under pressure
How to Improve concentration
Listening to music
-Pos Self talk