Psychology of Learning & Performance of Physical Skills

Psychology of Learning & Performance of Physical SkillsGoal Setting GuidelinesGoal Setting in sport is important for motivation and to keep on track (focused) throughout your training program. It should be:

Specific What exactly am I trying to achieve? This gives a benchmark which can be assessed at the end.

Measurable This makes it easier for the athlete to know if their goal was achieved. For example, I want to get to level 10 in the beep test.

Goal Setting GuidelinesAttainable Be Realistic! Easy goals can lead to complacency and hard goals can lead to frustration.

Relevant The goal must relate to the skill or event you will be performing.

Progressive Improvement Keep monitoring your goals to improve. If there is no overload, then no improvement will occur.

Accountability Tell your goals to someone else eg. Coach. They can help you keep on track.

Goal Setting GuidelinesOutcome Goals Focus on the result of your event. For example, finishing first in your 400m race.

Performance Goals Focus on your own performance and results rather than your competitors. For example, achieving personal bests.

Process Goal Focus on your technique.

Personal Goal Setting for SACE Stage 2Set the goals you would like to achieve in SACE Stage 2 and establish a plan for how you will achieve these.Where possible make them: SpecificMeasurableAttainableRelevantProgressive Improvement

OverallSubject 1Subject 2Subject 3Subject 4SACE Result?ATAR?University Course?TAFE Course?Apprenticeship?Job?Other? Result?How will you achieve it?Practical?Theory Assignments?Investigations?Exam? Result?How will you achieve it?Practical?Theory Assignments?Investigations?Exam?

Result?How will you achieve it?Practical?Theory Assignments?Investigations?Exam?

Result?How will you achieve it?Practical?Theory Assignments?Investigations?Exam?

Your turn:Complete question 7.1 7.4, Pages 260 - 263

Psychological Strategies for Competitive PerformancePre Competition Be organised! Reduce your stress levels by packing your equipment the night before, arrive on time, know how to get to the venue, meet sign in times etc. Warming up, stretching or walking around the course/field could also relieve stress and distractions prior to competition.

During Competition Stay positive! What can I do now? Dont think about what just happened! Strategies include, deep breaths, keywords (centering), concentrate on rhythm.

Post Competition Break down your performance in smaller parts and focus on the components that worked well and how to modify the other components. Dont just focus on the things that need work.

Card ChallengeSort a deck of cards into suits in the fastest time.Pre game?

During the Game?

Post Game?

Arousal, Anxiety & PerformanceArousalReadiness to participate.

AnxietyThis is often associated with negative situations such as fear of missing a set shot and people laughing. Fear results in an increase in arousal which can lead to low performance levels.

Your turn:Compete Focus Questions 6.1 6.8 Pages 232 - 239

VisualisationIs the process of mental imagery by creating the performance without actually doing it. Seeing it happen. It can be used as a:

Motivational toolSkill refinementDevelop game plansRelaxation The types of imagery are:

Motivational &Cognitive

VisualisationMotivational Imagery involves in seeing success. For example kicking the winning goal, celebrating after the siren. This increases self confidence and willingness to push harder.

Cognitive Imagery involves dealing with the technical side of the sport. Visualising your technique and how to improve it

Advantages of VisualisationIron out any problems in movement

Develop a game plan ahead

Think about possibilities that may arise

Strengthen your neural pathways as the brain is still sending messages to the muscles even without performing it

Relaxation to reduce stress levels

Increase self confidenceSelf EsteemA perception of yourself. Your self worth.

They develop from interaction with parents, coaches, teachers and peers.

Develops at a young age however not constant.

Based around physical appearance and physical ability.

Self EsteemThe role of the coach is to:

Provide a positive nurturing environment

Highlight positive aspects of an individuals performance

These will ultimately increase ones self confidence then getting the best out of the individual.Your turn:Complete Focus Questions 6.9-6.13 Pages 240-242.

Exam Example Question12.The final whistle has gone. You have the ball and the umpire has given you the opportunity to shoot at goal, unchallenged. Your team will win if you score the goal and lose if you dont. Though you regularly practise this shot at training and never miss, you feel anxious and uneasy. (7-06T)aWhat has happened to your arousal level?bWhat techniques or strategies could be applied immediately or developed through training to help you meet this challenge successfully?

Exam Answer12 a) Arousal has gone beyond "optimal level and you have become "over aroused".b) Any suggested technique must serve the purpose of reducing anxiety levels. Some appropriate examples are: - team mates could intervene, reminding you to apply the basics as you would normally at any other time in the game (ie: reduce the significance of the event and give you time to remember an implement any appropriate routine for performance of this skill)- visualising successful completion may help you relax and focus on the skill itself and not the circumstances' you can have a previously established routine that involves running through a mental check list of cues relevant to successful completion of this skill. One of the reasons you wold establish that is in preparation for such moments when the perceived pressure is greater.- positive 'self talk" may help to settle your anxiety sufficiently for you to focus on the successful completion of the skill- relaxation techniques could be learned in advance to help with such situations - you could attempt to adjust your focus to the physical completion of the skill, shutting out the psychological distractions.- "centred breathing' is a technique designed to release tension so you can focus on the physical task to come- short versions of "progressive muscle relaxation' can be learned to allow you to take immediate control of arousal level in such situations.3 marks here indicates that 3 valid techniques are necessary in the response. Because "explain" is not mentioned in the question there is no need for specific terminologyExam Example QuestionRefer to the following graph, which shows the relationship between efficiency of performance and level of arousal in three different sporting skills (X, Y and Z): (7-06)

a Describe the relationship between efficiency of performance and level of arousal shown in the graph above.(2 marks) bThe level of arousal necessary for optimal performance depends on the skill.iName one activity that would be appropriate for optimal performance in skill X in the graph above(1 mark)iiExplain the characteristics of skill X that helped to determine your choice of activity in part I(2 marks)cOver arousal is potentially more damaging to performance in some sporting activities than in others.iIdentify an activity in which over-arousal would lead to poor performance.(1 mark) iiDescribe how the over-arousal would cause a poor performance..(1 mark) dWith reference to the graph, compare the way an athlete could prepare mentally for a good performance in skill X with the way an athlete could prepare for a good performance in skill Z(4 marks)

Answer to Exam Example Question17. a. As arousal levels increase, performance levels also increase to a point, then further increases in arousal lead to a lowering in performance. Also, some skills require higher levels of arousal than others to bring about maximum levels of performance, e.g. skill Z requires higher levels of arousal than skill Xb. i. Complex skills or skills performed under higher-pressure situations require lower levels of arousal, e.g. taking the final penalty kick in a penalty shootout at a soccer match.ii. In the example of a penalty shootout, the player's success or failure will determine the result of the game. This is a very high-pressure situation:c. i. Over arousal in any complex skill or a skill whose outcome has significant consequence would lead o to poor performance, i.e. golf putt to win tournamentii. Over arousal will bring about self-doubt and other negative thoughts that will undermine previous positive outcomes in previous attempts at the same skill about to be performedd. Skill X mental imagery or deep breathing are two techniques that can be used to control levels of arousal. Other examples could include warming up, stretching, calming music and reinforcing the main coaching Points. Skill Z requires higher levels of arousal to increase the chances of success. This could be in the form of encouragement of teammates and spectators to psyche or pump themselves up. Other examples could include visualisation and motivational music'

Coaching StylesAuthoritarian - Dominates, sets all tasks, makes all decisions, instructs rather than asks.

Democratic Open to suggestions, guides rather than directs, interested in players impressions and experiences, more supportive.

Casual Minimal, players running training and decisions, more a supervisory role.

A good coach will have more than one style to suit all learners.Styles of Coaching & GenderRecent studies show the most appreciated characteristics in a coach (both male and female) are:

Personality

Caring

Good communication skills

Assertiveness

Coaching Styles and GenderResearch into gender and coaching styles shows:Males rate knowledge and teaching skills , females rate emotion and positivity.

Females are more internally motivated by self improvement and success.

Females are more motivated to care and be cooperative, males are motivated to win at all costs.

Females place more emphasis on fair play, males will blame themselves for losing rather than blaming others.

Your turn:Complete Focus Questions 6.14-6.16 Pages 243-245.

GlossaryGoal Setting Guidelines: SMARPArousalVisualisationSelf EsteemAuthoritarianDemocratic