Kyle Academy Higher Physical Education
Factor Notes on Training Approaches
 Physical
 Mental
Training Approaches
“Proper Prior Preparation and Planning Prevents Poor Performance”
Physical Factors
Repetition
Pressure
Conditioned Game
Shadow
High Serve/lift
Clear
Interval Training within
the activity
Drop
Net
Sequence Drill
Agility Training
Plyometrics
Approaches to Training
Physical Factor
Sub Factor: Skill Repertoire
To develop performance a variety of approaches can be utilised to aid performance improvements. However, it is
crucial that approaches suit the needs of the individual and their activity experience and stage of learning to ensure
maximum results. The principles of effective practice are deeply embedded in any programme of work to allow for
quicker progress.
MASS
DISTRIBUTED
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Practice continuously without break or variation (45mins
on one practice/skill).
Most suitable for automatic highly skilled performers
where motivation and concentration can be maintained.
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Short, sharp practice periods.
Rest periods included for variety (rally play to break from
intense focus).
Most suitable for beginners or practice stage performers.
Motivation levels sustained.
Focus maintained.
Shadow Practice
Shadow practice is a method of learning a skill. It usually occurs at the cognitive stage of learning but can be used at
any time. It involves the performer working under no pressure to perform the required skill. It involves a performer
going through the motions of a skill/shot without actually hitting the object.
Examples of using it:
Shadow practice is commonly used when learning a new skill where the performer has limited or no experience of
the movement. A common use of shadowing to improve technique is when performing the Overhead Clear in
Badminton (OHC). A performer would mimic the movement patterns of the preparation, action and recovery
without contacting a shuttle. Think of the number of times a golfer will shadow a putt before taking the shot.
During this stage it is vital:
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To visualise the skill through demonstrations by a model performance or viewing video footage to build up a
mental picture of the skill.
Break the skill down into a series of subroutines; using practices, which involve only part of the skill or
technique, which make the skill, or technique easier to learn.
Practice sessions will be short in duration to avoid boredom but long enough for meaningful progress.
Benefits of Shadow practice
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To focus on one particular aspect of the skill breaking it down and practicing parts making the skill easier.
Movement patterns can be isolated without the distraction of the equipment to gain fluency and timing.
To gain a feeling for the action as the candidate is new to the performance.
Used mainly at cognitive stage of learning to increase confidence and understanding.
Immediate feedback on the action is possible in a closed environment with no external pressures.
Limitations of shadow Practice
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Performers at the cognitive and practice stage can find this particular type of practice boring which can
result in lack of focus and attention therefore targets and feedback must be given.
If quality external feedback is not provided at this early stage of practice it can result in bad habits which are
more difficult to remove at a later stage.
Repetition drills
Repetition drills, as the name suggests, involves performing a skill repeatedly.
The following are examples of a repetition drill that can be used to develop performance:
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High serve – OHC return x20 (Someone is practicing the High serve, someone else the OHC.
A football player dribbling the ball between cones before taking a shot at goal x 20
A gymnast performing a cartwheel along a line on the floor x 20
A netball player cutting into the circle from the right to take a close range shot x 20
Benefits of Repetition Drills
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The full skill can be repeated over and over again to develop muscle memory making the skill more natural
and automatic.
Repetition drills can also be used to focus on and practice certain parts (subroutines) of a skill that require
development.
Focussing on the skill or part of the skill through repetition drills also eliminates the distraction of the game
and other skills, and helps to ‘groove’ the correct technique through concentration.
Varying the practice conditions and including appropriate rest periods when completing repetition drills
avoids boredom and fatigue and ensure quality practice.
Various sources of feedback can be used in controlled conditions to eliminate faults.
Few external pressures to allow focus to surround sub routines.
As a performer develops consistency other skills can be gradually introduced.
Motivation can be sustained through targets set, i.e straight and cross court clears played to 2 hoops at
alternate corners as a target to aim for.
Limitations of Repetition Drills
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If a feeder is inconsistent and therefore ineffective all repetitive practice is counterproductive as a
performer will not get to refine movement patterns.
If the equipment, i.e shuttles are of a poor quality it will impact the success and motivation of the performer.
Repetitive practice is only effective if constructive feedback is given regularly to prevent bad habits and poor
technique. Skills must be consolidated in this closed environment.
Pressure Drills
Pressure Training.
Pressure drills are an approach used which consists of deliberately creating intensive conditions for skill practice,
much more difficult than those required in the actual game. Pressure training allows a performer to experience
greater pressure during training to give them the chance to learn how to use and cope with pressure effectively
during competitions. You must practise pressure situations in training, so they become normal and easy to handle.
This will not only develop the physical factor but your emotional and mental strength to cope and perform under
pressure. Decision making can only be developed in this context.
An example in badminton would be to play 5 clear shots but after every shot the performer must flick a shuttle away
from the service line. However, feeds are fast giving the performer less time to recover and prepare for the next
shot.
In basketball, a pressure drill would be to drive to the basket with a player tightly marking you and denying your
space and time on the ball to force an error.
Benefits of pressure drills:
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Allows you to make the practice more game-like when your anticipation and decision making needs to be
faster.
Allows you to perform under similar pressures to that you would experience in a game which can be
unpredictable and open increasing performer motivation and challenge.
Pressure training may improve the speed of executing skilled movements, and help performers retain the
skills under the duress of competition.
A number of complex movement patterns and skills can be combined.
Develops consistency, timing and accuracy with the added bonus of preparing you mentally for similar
situations during competition to enable you to remain calm and focussed.
Fitness and tactics can be introduced to a pressure drill to work on the whole game.
Limitations of pressure drills:
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If pressure-training continues after the skill breaks down, learners may have their confidence destroyed and
the training may be counter productive.
Performers under mental or physical stress could get muscle tension that leads to poor technique or
movement during the activity.
When movements happen faster quality decision making can become impaired.
More
attackers
than
defenders
Increase
pitch/cour
t size.
More
defenders
than
attackers
Restrict
shots to
develop a
particular
shot in the
game.
Time
bound
Activity
How can
additional
pressure be
Forfeits if
goals are
not
achieved.
Increase
duration
to bring in
fitness.
applied to
training
focus
?
Worker has
to return to
a more
advanced
position
after each
shot.
Introduce
target areas
to improve
concentration
/
Increase
short term
goals
Increase
speed of
feeds to
force
movement
Combination/ Sequence Drills
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Drills can work well when both repetition and different degrees of pressure are involved.
Badminton players often practice a simple drill which will make them play certain shots or move into certain
positions. E.g. High Serve, Overhead Clear, Drop Shot, Net Shot, Underarm Lift.
This method is used during the upper practice stage of learning leading towards the automatic stage.
During practice it can be productive to set-up training drills that repeat particular techniques with the intention of
grooving the technique. Drills can be increased in difficulty by making them continuous.
High serve,
clear, drop
,net
Benefits of combination/Sequence Drills
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These practices are useful for developing the skill in more game like situations and allow the development of
court movement to play the shots.
They also allow variety to be brought into the practice to avoid boredom and increase the quality and relevance
of the practice.
Excellent for automatic performers to groove complex skills.
More complex varied movement patterns across all 4 planes can be developed which will also improve agility
and anticipation.
Helps to develop the information processing system when more decisions and problem solving involved to
ensure the correct shot at the right time.
Limitations of Combination and sequence drills
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If a partner or team mate is not of equal ability you will not be forced to ensure depth and speed of movements
and shots. The game pace is vital and this practice relies on both players being able to execute a range of skills.
If pressure-training continues after the skill breaks down, learners may have their confidence destroyed and the
training may be counterproductive.
Performers under mental or physical stress could get muscle tension that leads to poor technique or movement
during the activity.
Conditioned Games
Again this reinforces a realistic game setting. However it encourages a performer to utilise a weaker shot/technique
and practice moving to and from the shot. In this situation tactics, decision making and opposition have to be
considered. All movements and decisions must be made at game pace.
Examples of Conditioned games;
In badminton you must play
a high serve , 2 clears and
then play out the point.
In football you must play 2
touches. This will encourage
players to make better
decisions and develop better
quality of touch and control
to increase passing accuracy.
In basketball you score 3
points for a lay up instead of
2. This will encourage the
players to drive and develop
confidence on the ball
moving in for a high % shot.
In netball, you must
pass the ball back out
the circle when it goes
in for the first time.
This is to encourage
shooters to work as a
unit and develop their
cuts and speed of
passes to gain the best
shooting position.
Benefits of Conditioned games
 Encourages accuracy in attack when applying skills.
 Encourages you to repeat the skill being developed in a realistic mode where there is pressure and constant
decision making.
 Increases a performer’s confidence when applied in an open context.
 By setting conditions and playing in an actual game it motivates a player but designed to bring about
improvements in a technical action at the same time.
Limitations of Conditioned games
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Depending on the condition applied often play can take a performance dip until players or performer s become
familiar with the condition.
Can restrict play slightly and can be frustrating especially in team sports where it can limit creativity and fluidity
and responding in the moment. However, the focus must remain firmly on the fault.
Sometimes when play is restricted it can highlight other limitations in a player or team’s game and performers
can become frustrated.
Physical Factor
Sub Factor: Agility
Agility Circuit – Within the activity
Agility training is an effective addition to your workout routine, especially if you participate in sports activities such
as badminton or basketball. It can complement your exercise routine.
With this type of training, you are improving the way your body reacts to sudden changes by increasing your
efficiency and reaction time. Your training follows a set pattern of intense cardio exercises, with a specific goal or
number of repetitions. The circuit is then repeated one or several times, depending upon the exercises and your
level of fitness.
Agility training focuses on ways to increase your agility, which is a necessary quality for an athlete. In effect, you are
teaching your body to make the right moves, at the right time.
Benefits of Agility Training
Through agility training, performers
can increase the efficiency of
certain movements and techniques
required in their sport to make
them better players.
Agility training will also develop
balance and body control. This
better prepares you for maintaining
your centre of gravity and staying
on your feet.
Through agility training, one can
also improve and develop
endurance. When you train your
body to tolerate dynamic exercises
such as hurdle jumps for a longer
period of time, it develops the
ability to perform efficiently for a
longer duration.
With agility training also comes an
increase in flexibility. By being able
to move in an increased range of
motion, injuries are much less likely
to occur.
Too often, sport training concentrates
on speed. Speed of course, is essential
in many competitive sports. The agile
athlete uses energy more efficiently.
Because you have trained your body to
respond, you are less likely to get
injured from missteps or falls.
There are no delays between
training and implementation as
improvements will be apparent
immediately in a realistic mode.
Ideally, your agility circuit training will
replicate the types of movements
required of the sport in which you
participate to receive the maximum
benefits. While you will focus on speed,
agility exercises also concentrate on
balance, footwork and coordination
improve your coordination and
footwork.
Agility training within the activity can
be highly motivational as you are
working at maximum effort and can be
using the equipment for your sport,
therefore develop skills at the same
time. The effects on the muscles
replicate those of a real game situation.
You can vary the training to prevent
boredom and sustain focus and
interest.
All training takes place in the
environment of the activity and so
players become more familiar with
game surroundings, court lines,
improving spatial awareness and
comfort.
The process also increases your mental
alertness. You play better because you
are more alert to the changes going on
around you. If the ball suddenly heads
down court, you can quickly react and
stay in the game or if the pace of the
shuttle suddenly slows down you can
react to cover the shot.
Limitations of agility training
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There is no reaction to a stimulus in many of the drills, and therefore training in this manner will simply develop
change of direction speed etc, rather than agility required for performance situations which is unpredictable.
If agility training is not completed at the start of a training session when the athlete is fresh intense, sharp
movements will not be achieved and training will be counter productive.
Drills where a performer is working with a team mate, unless the peer is of a similar fitness standard the quality
and intensity of training could be reduced.
If a performer struggles with their lefts and rights, movements will not be completed at as high intensity
reducing the repetitions possible.
If combining skills and agility together if the drill requires complex skills and thought processes the quality of
movements may suffer as the performer’s attention is misdirected.
Physical Factor
Sub Factor: Speed Endurance
Interval Training – Within the activity
Interval training has been used by athletes for years to build fitness. Interval training combines short, high intensity
bursts of speed, with slow, recovery phases, repeated during one exercise session. The interval workouts can be
highly sophisticated and structured training that is designed for an athlete based upon his or her sport, event and
current level of conditioning.
Interval Training Session for Speed Endurance – Initial Intensity
All training drills for speed endurance are performed at an intensity which will bring the players heart rate into their
training zone (85%). Drills are thus of a higher intensity with periods of rest between repetitions.
Drill 1:
Layup and Sprint Drill
A player drives to the basket, performs a lay up shot and then
dribbles round the cones back to the starting point to go
again. Work for 30 seconds, rest for 60 seconds. Repeat 4
times. Aim for a target of 3 in 30 seconds.
Drill 2:
Speed Pass Drill
Two players face each other with a ball between two. They pass back and forward to each other very quickly
as they move up the court (one pass between each cone). When they reach the top of the court, both
players sprint back to the other end of the court. Work for 30 seconds, recover for 60 seconds. Repeat 4
times, aim for a target of 2 in 30 seconds.
Drill 3:
Zig Zag Lateral Sprints
In basketball, players must be able to move side ways in
addition to forwards and backwards, especially in defence. A
player side steps between cones laid out over a set distance
(Base line to half way line) in a zig zag motion. And then
sprint back to the start to go again. Work for 30 seconds,
recover for 60 seconds. Repeat 4 times. Aim for a target of 3
in 30 seconds.
Drill 4:
Speed dribble
Players start at the end line and, on whistle, dribble as fast as possible to the
free-throw line, return to the end line, turn and dribble to the half way line
and return to the end line, dribble to opposite free throw line and back and full
court and back. Work for 30 seconds, recover for 60 seconds. Repeat 4 times.
Aim for a target of 1 in 30 seconds.
Benefits of Interval Training within the activity
High intense periods of work and active rest reflect the conditions of a game of basketball.
It's thought that by performing high intensity intervals that produce lactic acid during practice, the
body adapts and burns lactic acid more efficiently during exercise. This means athletes can exercise at
a higher intensity for a longer period of time before fatigue or pain slows them down.
Changing how much time you spend resting versus the time you spend working out at maximum
capacity will effectively train the various energy systems necessary to dominate your favourite sport.
Interval training makes the heart stronger, making it possible for more blood to be expelled with each
pump. This means that your heart will not have to pump as often, thus reducing your resting heart
rate. Interval training leads to many physiological changes including an increase in cardiovascular
efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the
build-up of lactic acid. These changes result in improved performance, greater speed, and endurance.
Interval training also helps avoid injuries associated with repetitive overuse, common in endurance
athletes. Intervals also allow an athlete to increase training intensity without overtraining or burnout.
All training takes place in the environment of the activity and so players become more familiar with
game surroundings, court lines, improving spatial awareness and comfort.
Fitness needs are specific to the activity and so will be more relevant to the activity i.e. movement
patterns etc.
You can work on both skills and fitness at the same time through drills- The effects on the muscles
replicate those of a real game situation. Through using the ball hand eye coordination can be
improved.
Training with team mates is more motivating resulting in more intense training. Training on your own
does not have the same competition and incentive.
You can combine several aspects of fitness within the same session. By combining SE and Agility it
develops your ability to perform efficiently for a longer duration.
Training within the activity can be more competitive and so mirrors a real game where sharpness and
staying power must be maintained helping to build confidence.
You can vary the training to prevent boredom and sustain focus and interest.
Limitations of Interval Training
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If performed too often they increase the risk of overtraining. Interval training is tough on the body;
at some stages you will be pushing your body like a freight train. If it’s not ready for this it may
choose to derail itself occasionally. Strained muscles are much more common in interval training
than in low intensity exercise.
If combining skills and fitness if one drill is more difficult it might lead to a reduced working heart
rate as it cannot be completed at the intensity. This might lead to the incorrect energy system being
trained and counterproductive training.
The performer must be willing to push themselves to the maximum. If lazy and lacking commitment,
speed endurance will not be improved. Mental commitment and stepping out of comfort zone is
required. Interval training can be unpleasant, painful and difficult, especially your first few weeks.
Some people give up give it up and as a result don’t gain any benefit from it.
If you are completing drills with a partner and they are not on the same fitness standard you will not
increase your heart rate to the appropriate training zone to improve speed endurance.
Physical Factor
Sub Factor: Power
Plyometric Training
Plyometrics ---Known as jump Training ---involves power jumping, repetitive bounding and quick force production.
When your muscles eccentrically contract, or shorten, then immediately stretch and lengthen, they produce maximal
power ideal for athletic situations. It is a fast movement that happens over a short period. Plyometrics are ideal for
athletes or people looking to improve muscular power, speed and strength. The short intensity means you do not
have the energy to go for longer than about half an hour.
Advantages of Plyometric Training
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Your muscles gain the ability to contract and stretch quickly for greater power.
With power and speed come muscular strength gains. Plyometrics can improve strength in both your upper and
lower body. Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football,
basketball, volleyball, and boxing, plyometric training often is used to condition athletes.
Hopping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can
strengthen these muscles, increase vertical jump, and reduce the force of impact on the joints.
Easily Calibrated to Suit Anyone's Needs.
Disadvantages
The real disadvantage to
plyometric training is the high
risk of injury due to the
intense shock going through
the joints.
If no muscle mass before
beginning this type of
training it will be impossible
to execute exercises safely as
your body struggles to
handle the stress.
The recovery time
afterward is
significantly longer.
Training Approaches
“Proper Prior Preparation and Planning Prevents Poor Performance”
Mental Factors
Visualisation
Pre Performance Routines
Mental Factor
Sub Factors:
Decision Making
Concentration
Level of Arousal
“ What the mind of man can conceive and believe, it can achieve” – Napoleon Hill
“Colonel George Hall was captured by the Vietnamese in the war and incarcerated in a prisoner of war camp for seven years –
5 and a half of which were spent in solitary confinement. Prior to the war, Colonel Hall was a golfer, playing off a handicap of
four, and to keep himself from going crazy in prison, every day he would visualise playing a round of golf. He would play each
shot, and each hole in his mind, and every day he’d play a different golf course.
When he was finally released and returned to the USA, shortly afterwards he was invited to play in a celebrity pro-am
tournament, and despite being underweight and suffering from malnutrition from his ordeal, he hit a round of 76…. right on
his handicap, despite not having held a golf club for over seven years.”
Mental Imagery/Visualisation
Mental imagery, or visualisation sometimes called mental rehearsal, involves the athlete imagining themselves in an
environment performing a specific activity using all of their senses (sight, hear, feel and smell). The images should
have the athlete performing successfully and feeling satisfied with their performance.
Visualisation is proving to be an understandably popular mechanism with elite athletes eager for marginal gains. The
use of imagery primes their muscles to perform correct technique and to execute appropriate actions in
competition, but it also conditions their mind to think clearly about how they will react to certain pressures,
situations and problems. Consider it a ‘mental warm-up or walk through” of what you want to see happen. A vivid
picture and strong feelings are like a magnetic attraction so be careful of what you picture with feeling, because you
will be pulled in that direction. For the novice, Mental imagery may well improve confidence, relieve anxiety and
help to control arousal levels.
“Throughout my career, any time I wasn’t doing something that required my full
attention, my mind defaulted back to visualising races. Several times a day, I would
automatically imagine the gun going off and myself contending with a different scenario
each day. Running through my options in my mind before I ever hit the track was
critical” (Michael Johnson, Olympic champion, athletics)
Over the years he [Usain Bolt] has developed mental skills. I taught him to visualize
and always see himself winning regardless of who he competes against. If success is
in your subconscious, it is a part of you. So when you see people, you see people you
are going to beat. If you are nervous, you visualize failure. If you visualize winning,
you have fun…” – Glen Mills, Usain Bolt’s Coach.
How it works?
It is safe to assume that we all know our brain is a complex machine. It relies on Electrical transmissions through the
neural pathways which fuel our senses. When we learn new skills our brain cells form new connections improving
memory- therefore skills. Knowledge is stored in our brain and as we learn it changes and becomes upgraded- with
thousands of hours of practice. Imagery/visualisation is a short cut (APP) which primes our mind for what it
ultimately instructs our bodies to do. It is also like downloading new software and our brains upgrade quicker.
You rehearse entire sequences in your brain without moving a muscle. Every part of a skill or performance is
repeated over and over again. The brain is activated when we imagine a movement. Rehearsal in your mind creates
pathways in the brain cells as if executing the skill/performance, grooving the actions. Pathways are therefore
already in place when a performer carries out the performance leading to confidence, self-belief and success.
When should it be carried out?
This approach is carried out daily before, during and after training and focuses on different elements of the
performance. Targets are set for all mental training to replicate goals during practice. Every eventuality should be
visualized so that the performer is fully prepared for unpredictable situations. It is equally if not more important
than the physical training.
Michael Phelps swimming coach admittedly broke his goggles during training to enable the Olympic medallist to
practice swimming without them should it every happen during competition. He was able to visualise this
eventuality to mentally prepare. Ironically, it did during the 100m butterfly in the 2008 Olympics and Phelps went on
to the win the race.
How to apply mental imagery?
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This method is used regularly by many of the world’s best tennis players. Novak Djokovic and Andy Murray
both use imagery to prepare for games. Djokovic was taught to visualise his shots to the accompaniment of
classical music by his first coach.
Murray has even been known to make several visits to a deserted Centre Court in advance of Wimbledon in
order to mentally acclimatise to the environment. “I have sat on Centre Court with no one there and thought
a bit about the court, the matches I have played there,” Murray said. “I want to make sure I feel as good as
possible so I have a good tournament.”
A basketball player will use imagery in a free through situation and close their eyes visualizing successful
execution. (mechanics, flight of the ball, sound of the swoosh etc)
A cyclist will rehearse their race knowing where all the uphill sections of the course are, where he or she
plans to overtake, where the tight more technical section are etc.
A gymnast will rehearse set skills in their routine and gradually develop this visual picture so that the full
routine is linked together and performed fluently in the performers mind with an audience.
During Visualisation and imagery training you should consider the 3 F’s
This focusses on MISTAKE CORRECTION
Fix It – Try to remember when you went wrong in previous matches or training or when mistakes affected
execution. Rehearse the correct way to do things
Forget it- Don’t dwell on past mistakes, just learn from them and move on.
Focus- Get back on track, re focus your mind on the task in hand.
Since you are learning the
skill without moving you
won’t get injured. If you
are injured it allows you to
continue to train and
sharpen the mind and
skills maintaining
confidence.
Visualising past
performance
accomplishments “best
bits” will help to maintain
composure, confidence
and concentration.
A mental repetition
before performing the
skill means you will
execute it better.
(Technical proficiency)
Gives you the extra time
to practice a skill in your
head before performing.
Helps to maintain focus
and keep to the task in
hand. You can recall
information better when
visualisation resembles
game conditions.
Boosts your knowledge
and technique as the
pathways have already
been developed in your
mind.
Visualisation/ Imagery
Having rehearsed any
eventuality you will
be able to cope with
pressure allowing you
to remain calm and
control arousal levels
and anxiety.(mentally
alert)
Limitations of Visualisation
• Beginners do not have the knowledge and skill base to visualise a vivid picture with feeling of a
skill/performance and may not have experienced the pressures of competition enough therefore are
unlikley to reep the benefits of visualisation and are unlikely to have the desire and see the importance of
this mental training.
• Mental state has a huge impact on how successful mental rehearsal and visualisation is therefore if an
athlete is not completing this training when they can dedicate their full time and attention it can
encourage bad habits and lack of mental focus in performance.
• In open, competitive play you might have less time to apply this approach and lose focus and
concentration as things get fussy and arousal levels to high.
Issues
• In the moment, this approach can be forgotten as distractions and external factors result in the performer
missing the cue which identifies that fear, excitment could impact arousal level to refocus.
• Circumstances in the game or performance change and might not have been rehearsed (unexpected)
• If visulisation does not encompass pressure situations you will not visulise yourself successfully
overcoming these issues and will be unprepared to cope with performance demands.
Mental Factor
Sub Factors: Decision Making
Concentration
Level of Arousal
Approach - Pre –Performance routines
The use of routines plays a huge part within the realm of improving concentration, settling nerves and encouraging a
performer to focus on performance rather than outcome goals. It gives the athlete confidence and a sense of
control over the match.
How do we create our own performance bubble?
Pre performance routines are the most effective means for you to control arousal levels, achieve flow and reduce
the likelihood of choking. If you find it difficult to cope with situational variables at competitions, a pre performance
routine will enable you to keep aspects of your performance consistent regardless of the situation. Trying out
different techniques during training and integrating them into your performance bubble will help you stay focused
and confident regardless of the situation and help you relax by providing a sense of familiarity. Providing a consistent
approach to their sport will in turn, help maximise the potential for a consistent performance.
Rituals and Superstitions
We’ve all seen or heard of elite sports people performing ritual movements before competitions from a 100m
runner blessing themselves, to a footballer with their lucky pants, to a an ice skater having his skating guards facing
the ice, to an athlete sitting at the same point in the call room every time. These rituals can be defined as ‘certain
behaviour or action that a sports performer carries out with the belief that these behaviours have a specific purpose,
or power, to influence their performance’. For example tiger woods always wears a red polo shirt on the Sunday at
golf tournaments. The food an athlete eats or the music they listen to religiously forms part of their unique preparations .
In your pre match performance routine you should;
Have a routine on the
day of the event.
Consider
Prepare yourself
mentally for anything
which could happen
during performance.
* Wake time
Do a little mental
rehearsal every day;
see yourself
performing in an ideal
mental state.
*Breaksfast
* Transport
*Warm up
* Relaxation
techniques
* Visualisation
Don't become anxious
about your nerves,
you will need an
adrenalin flow for the
game, so look forward
to the "buzz".
Have your own
rituials/superstitions if
they aid confidence.
Consider listening to
music which best
prepares you
mentally.
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