B.4 Psychological skills training

o Using all the senses o Internal/external imagery o Imagery control

o A systematic and consistent practice of mental or psychological skills o It is individually designed combination of methods selected to attain psychological skill needs o It is not a one size fits all package, each program must be individualized based on psychological state of the individual and the sport o Sports Psychologist will employ more than one method to be more effective with implementing a PST program

-Centering -Progressive Muscular Relaxation (PMR) -Meditation Progressive Muscular Relaxation (PMR) o 5,7, or 20 body areas o Contract for 5 seconds and relax. Repeat 5X o Pair the sensation to a clear blue sky

Positive (you can do this) Negative (you can’t do this) Thought stopping

o Just for elite athletes o Just for problem athletes o A quick fix solution

o Learnable o Should benefit everyone who is in a performance setting o Should complement other preparations

o Specific o Measurable o Achievable o Realistic o Timely o Evaluate o Review

o Education o Acquisition o Practice

a meausre of personal peformance examples:I want to make 8/10 (80%) tackles in a game.  Run the race in a given time.  Keep the pitch count to 60.  Throw no interceptions.

Things that need to be done to achieve desired outcomes Examples: I will practice my tackling 20 times a session  Create a race plan  Positive mental imagery  Quality training program

 Results or objectives to be achieved (Involves comparisons with others) Examples: I want to win the game -beat the number one seed - get selected for the All-star team

is visualizing yourself from the outside, as if on video

is visualizing participation in the event, what it feels like to compete, what you hear and see, being in the moment

A symbolic experience that may occur in any sensory mode

o The employment of imagery to mentally practice an act (A technique)

 Goal Setting  Mental Imagery  Relaxation Techniques  Self-Talk

psychological qualities or attributes that need to be developed example: confidence, concentration

Thought stopping is where negative thoughts are stopped by use of a verbal command such as “stop” or a visual image such as a “no entry” sign.

o Improve technique o While injured o Learning a new skill o Motivational issues