Mental Preparation DEFINITION This are things used by

Mental Preparation DEFINITION: This are things used by sports participants in sport to prepare themselves for activity and help them cope with high levels of cognitive and/or somatic anxiety. Anxiety – the feeling of fear that we experience that something might go wrong either in the present or in future. Cognitive Anxiety – the mental side of anxiety. It address the mind, our feelings and how we think. Somatic Anxiety – the physical side of anxiety. It address the physical factors that happen to the body when we get anxious (shaking, increased heart rate etc. ) Example: Controlling the heart rate by relaxation methods before a hockey match can make the player feel more positive about performing (somatic). Positive thinking can, in turn, control our heart rate (cognitive).

Mental Preparation Techniques 1. Imagery Definition: This is the creation of mental pictures in our minds. Benefits: It can improve concentration and help with relaxation. Example: Athletes often talk about going to ‘another place’, envisioning themselves somewhere happy or calm. 2. Mental Rehearsal Definition: This is a form of imagery whereby the participant envisions themselves taking part in the activity. There are two types: - External Imagery – this is where you picture yourself from outside of your body doing something (like watching yourself on film). - Internal Imagery – is when you imagine yourself doing the activity and stimulate the feelings (often through movement). Benefits: It allows for better concentration and focus whilst also keeping you calm. It promotes positivity and can help people react to different circumstances effectively. It can also speed up reaction time. Example: Internal (before a free throw in basketball the player might envision themselves shooting successfully). External (a bobsleigh team might imagine themselves navigating the course the track before the race). 3. Selective Attention Definition: This is the ability to decide between what is important information and what is not when performing skills or playing sport. Benefits: It allows for improved perceptual skills (decision making). Example: When training athletes might use crowd noise or distractions to help players concentrate on what is important. There are 3 main factors that affect selective attention: relevance (picking which part of a skill or situation is the most important), expectation (being able to judge what skill is about to happen) and vividness (how clear or intense a communication might me)

Mental Preparation Techniques 4. Positive Thinking Definition: This is sometimes called ‘self-talk’ and involves the performer telling themselves that they can be successful. Benefits: It makes people think about previous positive past experiences and therefore helps to raise selfconfidence or increase levels of aspiration. Example: An footballer might tell themselves that they are definitely going to score before taking a penalty kick during a shootout if they have previously had success before. Negative self-talk is the opposite. This is where a performer talks themselves OUT of being successful by thinking negative thoughts or remembering previous unsuccessful experiences.