GOOD DAY

EVERYONE
 INTRODUCTION TO PSYCHOLOGICAL SKILL
01.
TRAINING
e

AROUSAL REGULATIONS
02.
IMAGERY
CONTENT04. 03. SELF - CONFIDENT

04. GOAL SETTING

CONCENTRATION
Psychological skills training

the systematic and consistent

practice of mental or psychological
skills for the purpose of enhancing
performance, increasing
enjoyment, or achieving greater
self-satisfaction
01. FOUR MYTHS SURROUNDING THE PSYCHOLOGICAL
THE

1. That it is for "problem"

athletes only—PST focuses
on developing psychological 3. That it provides
skills of "normal" athletes; "quick-fix" solutions;
2. That it is for elite athletes
and
only—Young and
developing athletes 4. That it is not useful
(Hellestedt, 1987) and (Weinberg & Gould,
special populations will 1999).
benefit from PST (Asken,
1991, as cited in Weinberg
AWARENESS OF AROUSAL
• Depending on the person in the situation,
there are different ways of coping with the
pressures of competition sports.
• The relations between arousal and
performance can be complicated but athletes
in competitive sports need to learn control
their feelings lethargic decrease it when the
pressure to win causes anxiety and
nervousness.
SELF AWARENESS OF ANXIETY
• Controlling arousal
level is to be more
aware of them during
practice and
competition like;
-Relation between
your thoughts
- Feeling
- Monitoring yourself
ANXIETY REDUCTION
TECHNIQUES
• Excess anxiety can be in a appropriate muscle
tension, which can in turn diminish performance.
When your muscles;
- Too tense
- Movement appear awkward
-Tto be jerky
P
-To be rigid
Progressive relaxation (Muscle
relaxation)
• it can be remins to help people learn to feel with
tension and muscles and then be able to let go of this
tension
GENERAL PROGRESSIVE
RELAXATION RELATION
INSTRUCTION
• It involves tensing and relaxing specific muscles.
•These tension relaxation cycler develop your
awareness of the deference between tension and
lack of tension like;
- Find a quiet place
- Dim the lights
- Loosen tight fitting clothes
- Lie down in the comfortable position
Using progressive
relaxation
• The goal of progressive relaxation is to learn
to completely relax in a short time like for ex;
- Breath control
- Practicing breath control
- Applying breath control
RELAXATION
RESPONSE
(MENTAL
• Many RELAX)
athletes have used meditation
asserting that It improves their ability
to relax,concentrate and become
energized
IMAGINARY
Mental imagery involves the athlete
imagining themselves in an environment
and performing a specific activity using
their senses
1. To help you get the most out of training
- Top athletes use imagery extensively to build on their
strengths and help eliminate their weaknesses.
2. To compete more effectively
- Imagery not only helps athletes to regulate the anxiety
they experience during competitions, but also helps athletes to
stay confident, focused and mentally tough.
3. To speed up your progress on the road to top
- Athletes who have reached the highest levels in their
sport have used imagery throughout their career as a tool for
developing their sport skills.
4. To help stay motivated along the way
- Imagery is also a tool that can help athletes to
maintain a vision of what they would like to achieve in
their sport. Athletes can also use imagery to assist them
in setting their daily goals, as well as to stay motivated
during tough training sessions.
5. To keep in top form when training is not
possible
- Injuries will inevitably occur during athletes careers,
which will cause them to miss training sessions. In these
situations, athletes can use imagery to help them to
maintain their abilities during the rehabilitation process
Tips for getting
1. Practice makes perfect
started
- Imagery is a skill, and, just like any skill that you perform in your
sport, you will need to practice in order to be perfected.
2. Quality... not quantity
- Because imagery is a mental skill, you will need to concentrate on
creating and controlling your images, which can be tiring when you first get
started. For this reason, it is best to begin your imagery training by imaging
high quality images for short periods of time, and then gradually increasing
the time you spend imaging.
3. Set the scene
- Try to make your imagery as realistic as possible by re-creating
important details of your sport setting (e.g., practice and competition
venues) in your mind\'s eye. By including details like the color of your
4. Plan your imagery
-Images of your sport can frequently pop into your head, but to
really benefit from imagery, you should plan the content of your
imagery to meet your current needs. Here are just some
examples:
• If you are struggling to perform a certain skill or strategy in game
situations, you should try imaging yourself performing that skill or
strategy perfectly and confidently in an upcoming game.
• If you often let distractions get in the way, try imaging yourself
staying relaxed and focused in the presence of those distractions.
• If you have problems handling your nerves in competition, try to
imagine yourself performing exactly the way you want to under
SELF-
CONFIDENCE
Confident at least believe in
themselves. Most importantly they
believe in their ability to acquire the
the necessary skills and
competencies both physical and
mental.
BENEFITS OF
CONFIDENCE
Positive emotions
• when you feel confident you are more likely the remain calm
and relax under pressure.
Concentration
• can you feel confident your mind is free to focus on the tesk at
hand and tend to worry about how you are doing or how will others
Goals
think you are doing.
• People who are not confident tend to set easy goals and never
push themselves to the limit
Effort
• Someone effort expends and how long she will persist in pursuit
of the goal depends largely on confident in competition.
Game strategies
• people in sports commonly refer to "playing to win"
or conversely "playing not to be use" .
•confident athletes tend to play to win they are usually
not afraid to take chance and they take control of the
competition
Momentum to their advantage.
•being able to produce positive momentum or revise
they got these momentum is an important asset and
athletes and coaches refer to momentum shift as
critical determinants of winning or losing.
GOAL SETTING

• Many people define as an

objective, a standard, an aim of
some action, or a level off
performance or proficiency.
FAILING TO SET SPECIFIC
GOALS • It is to identify goals in
general
SETTING TOO MANY GOALS TOO
SOON
• setting goals tend to take on too many goals
at once.
FAILING TO ADJUST
GOALS
• in this things adjusting goal setting
program and discuss the need to adjust
Upward and downward.
CONCENTRATIO
N
• Focusing attention on the
relevant cues in the
environment and maintaining
that attentional focus.
SELF TALK
- Anytime you think about something, you are in a sense
talking to yourself. It can be categorized into two types
the positive And negative
Two types of self talk
•Positive self talk - is an asset that enchances self esteem,
motivation, attentional focus and performance.

• Negative self talk - is when your inner voice is excessively

negative, sounding more like an inner critic.
TIPS FOR IMPROVING CONCENTRATION ON SITE
Practice with distraction present - it is amazing to observe how a
small sound or movement by someone in the crowd can destry a
tennis players or golfers concentration.

Use Cue Words - Are used to trigger a particular response. They

can be instructional (e.g follow through, shoulder back, watch the
ball stretch) or motivational or emotional (e.g strong, move, relax,
hang in there, get though)

Emply Non judgemental thinking - one of the biggest obstacles

athletes face in maintaining concentration is tendency to evaluate
performance and classify it as good or bad.

Establish Routine - Can focus concentration and extremely helpful

Practice Eye control
Eye control is another method to focus concentration.
Here are some techniques to use for eye control
• keep your eyes on the floor
• focus on the equipment
• focus on a spot on the wall

Stay focused in the present

• it is important then to have a cue word like focus to help
bring you back into the present when it's time to start
competing again
Thank YOU