Sports Psychology & Mental rehearsal techniques

SPORTS PSYCHOLOGY
BY
QURRAT-UL-AIN
(Sports & Counseling
Psychologist)

 Sport psychology is the scientific study of
people and their behaviors in sport
contexts and the practical application of
that knowledge. Sport psychologists
identify principles and guidelines that
professionals can use to help children
and adults participate in and benefit
from sport and exercise activities in both
team and individual environments. Sport
psychologists have two objectives in
mind when it comes to sport psychology.
First, to understand how psychological
factors affect an individual's physical
performance and secondly, to
understand how participation in sport
and exercise affects a person's
psychological development, health, and
well-being. Sport psychology deals
with the increase of performance by
the management of emotions and the
minimization of psychological effects
of injury and poor performance.

MENTAL
TRAINING
TECHNIQUES
Goal Setting
Concentration
Anxiety and
arousal
control
Relaxation
Techniques
Focusing
Centreing
Positive self-
talk
Visualisation
MTT ARE
HELPFUL IN
STRESS
DEPRESSION
INCREASING
MOTIVATION
ACHIVING
GOALS

It is very important to make
realistic goals. They should not be
extraordinary and unreachable.
Firstly, discover your strengths,
your fortes and also your limits;
only then, set your goals. You
should also have a blueprint of
your plan. Your action plan must
be flexible, so that it lasts long.
Goal setting

Visualization is the mental
rehearsal technique which
involves the
athletes creating a picture
in their minds. This may be
either an internal
or external picture.
In order for visualization to
work effectively, the person
must firstly, believe that
the strategy is effective and
secondly that it is a skill
which requires practices,
patience and time.
VISUALIZATION

Be aware of your physiological,
psychological, technical, strategic,
and environmental conditions.
Understand your strength and
weakness for skill development
Understand your emotion states for
effective emotion management
Understand your arousal level for
appropriate arousal management
Examine your goal for enhancing
motivation

This exercise is effective in eliminating
negative, intruding thoughts.
Use visualization to identify unwanted
thoughts, write it down on paper, and
place this paper in some other
place(parking).
Upon completion of the performance,
the athlete can go back and deal with
the issue by “unparking” it.

7 Simple Steps to
Successful Self Talk:
1. Find an ideal time and quiet place
where you will not be disturbed. Read
completely over the following list of
positive self talk affirmations.
2. Spend as much time as you can
each day reading these statements
aloud to yourself. When you cannot
say them aloud practice them silently
in your head.
3. The goal is to picture the words and
discover the emotions that are
generated. Feel the feelings of each
statement as you read them aloud.
4. As you read them over and over,
start to identify the sentences and
words that appeal to you the
strongest. Honor yourself and your
feelings on what is best. Write down
the words you are most attracted to
on a separate piece of paper.
5. Take your most attractive affirmations
and ensure you read them daily. For the
quick and powerful results be sure to read
them first thing in the morning and last
thing before you go to sleep. These are the
times of day when your body is most
influenced by the words and pictures you
feed it.
6. Record your thoughts, observations,
reactions as this process unfolds.
Remember the goal is to alter or change
the word and sentences until they feel
very personal and powerful. You have
found a powerful affirmation when it
makes “goose pimples” stand up every
time you read it.
7. When you feel emotional every time
you read the statement your goal is to next
put this in as many places as possible that
you will notice them. For example, how
about placing a reminder on your cell
phone, your computer screensaver, your
bathroom mirror, in your car, or any where
else you will notice it.

POSITIVE SELF STATEMENTS
I am emotionally stronger than I
think
I can see myself acting in
peaceful ways
I remain flexible
It is possible for me to remain
calm under stressful
circumstances
I am the greatest by
MUHAMMAD ALI BOXER
I choose to access my self-
confidence
I am a loving person
I feel clear, focused and light
I free myself by accepting the
way that life seems to appear at
present
I have all that I need at every
moment

 There is a proper time to get athletes excited and
aroused and increasing arousal affects each athlete
differently. Some will need a pep talk, but others may
need an entirely different form of intervention.
 Two major strategies to relax or energize are
Team
energizing
strategies
Individual
energizing
strategies

 Team goal setting
 Pep talks
 Bulletin boards
 Publicity
 News coverage
 Fan support
 Coach athlete, and parents interaction
 Pre competition workout
 Post competition conference

 The coach should provide the
leadership in this process, but
the athletes must be equal
partners in deciding what it is
that they want to accomplish as a
team and as individuals.
 The coach then lays out for the
team a plan whereby the goals
set by the team can be
accomplished.
 The main focus should be upon
process & performance goals
that give the team a chance to
succeed.
 Goals are then monitored on a
regular basis so that progress can
be determined.

 Enthusiastic talk
designed to increase
confidence.
 It can be effective or
ineffective
 Emphasis on the
ingredient that is
lacking in the team.

 Poster-boards should be
displaced where team
members cannot miss
them.
 Boards should always
convey positive,
motivating ideas &
thoughts.

 Fans tells the athlete what they are doing
 Coaches and parents support is helpful in motivating
an athlete
 6. publicity
 7. News coverage
 8. Pre competition workout
 9. Post competition conference

 As the pressure to win
increases, athletes and
coaches spend more time
training and feel more
stress—which sometimes
leads to overtraining and
burnout.

 Exhaustion, both physical and emotional, in the form of lost
concern, energy, interest, and trust
 Depersonalization—acting impersonal and unfeeling—in
large part due to mental and physical exhaustion
 Feeling of low personal accomplishment, low self-esteem,
failure, and depression—often visible in low job productivity
or a decreased performance level

 1. Set short-term goals for competition and practice.
 2. Communicate your feelings to others.
 3. Take relaxation (time-out) breaks.
 4. Learn self-regulation skills (e.g., relaxation, imagery,
goal setting, self-talk).
 Manage post competition emotions.
 Stay in good physical condition.

Relaxation and emotional support
• Flotation tanks, massage sauna
• Time-out
• Progressive muscle relaxation
• Visualization
Minimize nontraining stressors (e.g., limit work hours)
Thought management strategies
• Dissociation (e.g., watch movies)
• Negative thought replacement

Relaxation techniques
Biofeedback
Meditation
Autogenic training
Progressive relaxation

Abdominal breathing
Tensing & Relaxing
muscles

Sports Psychology & Mental rehearsal techniques

Sports Psychology & Mental rehearsal techniques

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Sports Psychology & Mental rehearsal techniques