Mental Preparation

9th March 2011

I’m thinking………..

I’m feeling……….
Keywords
Mental Mental preparation
preparation Learning Objectives: We Are Learning To:
Imagery Explore mental preparation through
Relaxation imagery, positive self talk and relaxation
techniques.
Self-Talk Learning Outcomes:
• To identify mental preparation
techniques and give a brief description.
Grade E/D
•Apply mental preparation techniques to
Starter obstacle course. Describe how these
Fill in sheet techniques can improve performance.
Grade C
• Explain how these techniques manage
cognitive and somatic anxiety. Grade B
PLTS - Creative thinkers – exploring
mental preparation techniques and
 PSYCHOLOGICAL SKILLS TRAINING
• If you think you are beaten, you are;
If you think you dare not, you don’t.
If you’d like to win, but think you can’t,
It’s almost a cinch you won’t.
If you think you’ll lose, you’re lost;
For out in the world we find success begins
with Man’s will- it’s all in the state of mind.
Life’s battles don’t always go
to the stronger or faster Man;
But eventually the Man who wins
is the one who thinks he can
2 performers of the same ability 1 succeeds 1
doesn’t. Why?
 Mental Preparation
• Used by those who participate in physical
activity, athletes, sportsmen and women.
Techniques focus on
• Cognitive anxiety – thoughts, feelings.
• Somatic anxiety - physical
 Imagery
• Imagery creating pictures in our minds.
• Feeling the movements or capturing an emotion.
• Improves concentration and confidence.
• Helps with relaxation. Eg. When athletes feel anxious they
sometimes go to ‘another place’ mentally to try and calm down.
This helps with stress and anxiety.
• External imagery – picture yourself from outside your body, like
watching a film. Eg a racing driver may go through the route before
a race.
• Internal imagery – imagine yourself doing the activity and
simulating the feeling. Eg a high jumper visualising the run up,
jump and landing.
 Self-Talk
• Involves being positive about past performances (I’ve
done it before, I can do it again) and future efforts by
talking to themselves.
• POSITIVE SELF TALK!!
• Helps to build confidence and raise levels of motivation.
• Self talk often used negatively – “I am going to fail this
exam.” It is common for performers to talk themselves
out of winning. Eg a penalty taker saying to herself ‘I
will probably miss this.’
• It is important to be positive.
 Self-talk
• Five categories of negative thoughts
1. Worry about performance eg. ‘I am no good at this.’
2. Inability to make decisions, eg. ‘Shall I shoot?’
3. Preoccupied with physical feelings, eg. ‘I feel too
tired, I’m going to give up.’
4. Anxiety about losing, eg. ‘What will my coach say
when I lose.’
5. Comparing yourself to others, eg. ‘She’s better than
me.’
 Relaxation
• Somatic anxiety (physical - high heart rate etc.) can
lead to cognitive anxiety (mental – worries). The more
physically relaxed you are, the better chances of feeling
mentally relaxed.
• Relaxation techniques can be useful before other
techniques such as imagery.
• Practice helps these techniques to be effective.
TWO TYPES:
Self directed relaxation
• Each muscle group is relaxed one at a time.
Progressive relaxation training (PRT)
• The athlete learns to be aware of the tension in the
muscles and then releases all the tension.
 Home learning
• Evaluate today's session.
• How did you practically apply the techniques?
• How did you feel doing them?
• Do you feel they helped?
• Did you progress?
• How do you know this?
• If you didn’t progress, why do you think this
was?
 Plenary Can
you
see
any
proble
ms for
the
gymn
ast by
Is it possible
using for the
gymnast tothese
use more than
one technique?
techniJustify your
answer.
ques?
A gymnast feels very anxious prior to an event
causing his muscles to tighten. What techniques
would you suggest and why?

Can you describe in your own words how Imagery is used in sport?

What are the main techniques used for mental preparation?