Psychology in Lawn Bowling - Rob Judson (2005) - Page 1
PSYCHOLOGY IN LAWN BOWLING SESSION
(Session Introduction)
Duration
1 hour
Scope of Session
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For coaches and bowlers familiar with concepts of sport psychology - a refresher
session
For other participants - an awareness session
Objective
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Revisit and supplement the information in the bowls coach manual (which may be
the sole resource used by some coaches)
Demonstrate practical, teachable techniques for improving mental skills
Provide subject notes for future reference
Where Does Lawn Bowling Psychology 'Fit'?
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Clinical
Behavioural
o Non-sport
o Sport & equivalent ('performing under pressure')
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Other sports, drama, dance, etc
Lawn bowling
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Recreation
Competition
o Temperament or mental 'toughness'
o Mental Skills
Psychology in Lawn Bowling - Rob Judson (2005) - Page 2
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Sport Psychology
What is it about?
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The 'thinking' side of sport
Mental preparation for competition
Efficacy of performances in sport or equivalent showcases (stage, etc)
Performing under 'pressure
It does not mean gamesmanship or 'psyching out' an opponent'
Why learn about it?
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The demands of top competition are commonly described as 50% 'head' and 50% 'heart' - in other
words, the key to success is the mental aspect of performance.
Where does it fit in the overall 'picture'?
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Particular circumstances cause variation in relative importance
The psychological demands increase according to level of competition.
Technique is important until a fluent delivery becomes 'grooved'.
All aspects of skill require adequate practice
(3 'Ps' & 2 'Ts)
What are key objectives of learning (or coaching) psychology in
bowling?
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Appreciate that 'mental toughness', although commonly not intuitive, may be acquired by long trial and
error
Appreciate that bowling psychology' is a blend of knowledge and skill that is capable of being
mastered through organised learning
Appreciate that sport psychology involves more than mental skills
Psychology in Lawn Bowling - Rob Judson (2005) - Page 3
What learning or coaching approaches might be helpful?
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Regular effort (practice) - instant miracles are unavailable
Sport psychology books, tapes and disks
Motivation
What is it about?
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Intensity & direction of drives (expressive of individual traits and personality)
Need or desire for successful action
Anticipation of satisfaction
Persistency of effort
Why learn about it?
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It is the key to enjoyment of lawn bowling
It is the key to success in competition
Where does it fit in the overall 'picture'?
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The nature of motivation reflects individual experiences and values
Motivation (in the context here) is the drive for individual achievement in lawn bowling
What are key objectives of learning (or coaching) about motivation in
bowling?
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Successful life requires balance between bowling and other roles
Motivation may be
o ego or outcome oriented ('fame and fortune' as products of winning), or
o task or process oriented (personal satisfaction of mastering challenging skills)
Many successful competitors have a blend of ego orientation and task orientation.
Action undertaken under duress is not driven by motivation - it may be unmotivated (but is not
'negatively' motivated) behaviour.
A positive self-image, i.e. feeling of self worth and competence, enhances and reinforces motivation
What learning or coaching approaches might be helpful?
Psychology in Lawn Bowling - Rob Judson (2005) - Page 4
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Motivation may be vicariously enhanced by
successes of others seen as role models
Provide frequent performance information
and encouraging feedback in practice and
competition, while avoiding speculative
flattery
Encourage use of positive self-talk
Encourage internal vs. external
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feedback (performance quality)
o rewards (task achievement)
As a product of durable traits and personality,
motivation is typically unmoved by
o random 'motivating' interventions (eg
pre-competition 'pep' talks).
o interventions ignored because they
conflict with values held
Goal Setting Skill
What is it about?
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Identifying pathways for achieving ambitions
Planning optimal courses of action
o Individual goals vs. team game plan
or objective.
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It helps in directing and sustaining effort
It reduces time wasted in trial and error
It helps in organizing activities,
conveying a sense of control
Where does it fit in the overall 'picture'?
Why learn about it?
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Goal setting conveys a sense of purpose and
direction
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Achievement of desired goals tends to enhance self esteem, which has motivational benefit, which in
turn encourages the goal setting process.
Psychology in Lawn Bowling - Rob Judson (2005) - Page 5
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Long term goals depend of achievement of a chain of shorter term or 'process' goals
Tendencies to overestimate the potential of immediate goals and to underestimate the potential of
long term goals are common.
What are key objectives of learning (or coaching) about goal setting in
bowling?
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Awareness of the potential of goal setting and related planning for lawn bowling competitiveness, and
for other aspects of life
Awareness of the power of motivation and sharply defined expectations (e.g. in courses of training,
love life, holiday planning, etc) in establishing clear goals
Awareness of the value of a training diary for monitoring progress towards goal achievement
Awareness that short term goals set spontaneously (during competition, perhaps) are better than no
particular performance-oriented goals
What learning or coaching approaches might be helpful?
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Show how to define performance goals according to the:
o commitment - specific aim or achievable outcome
o criteria - performance measurement criteria and due date, and
o conditions - as to time, place, entailed or simulated difficulties, etc
Show how to define (SMART) goals:
o Specific and positive
o Measurable
o Achievable but challenging
o Realistic
o Time-scheduled
Psychology in Lawn Bowling - Rob Judson (2005) - Page 6
Concentrating Skill
What is it about?
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The ability to give selective attention to critical performance cues
Why learn about it?
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Loss of concentration causes lapses in performance
Lapses in performance tend to trigger stress more than a recovery of concentration
Where does it fit in the overall 'picture'?
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Concentration can be directed inwardly e.g. on analysing the previous play or mentally rehearsing the
next, or outwardly e.g. estimating or visualising the required play or performing it.
The same aspects of play require that the span of concentration be either broadly or narrowly focused
What are key objectives of learning (or coaching) about concentration in
bowling?
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Ability to focus on key performance elements (e.g. hand of play, line, length, immediate objective, etc)
Ability to switch or focus concentration according to relevant cues
Desensitisation to distracting influences:
o Visual - eg activities of other teams on adjacent rinks
o Aural - eg audible voices of spectators
o Feel - eg wind forces
o Internal - eg speculation about match outcome
Ability to refocus with positive, task-oriented thoughts
Potential value of individually meaningful cue words (e.g. 'low and slow') to that end
Ability to visualise segmentation of games into logical stages
Appreciation of merits of concentrating on the process of competition to the exclusion of its possible
outcome
Psychology in Lawn Bowling - Rob Judson (2005) - Page 7
What learning or coaching approaches might be helpful?
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Show 'centring' technique for quickly and unobtrusively regaining concentration and composure during
competition, which employs deep breathing, body rhythm, and muscular relaxation, e.g.
o Balance body weight evenly and comfortably between the feet, then relax, take a deep breath,
and exhale slowly.
o Displace any negative thought that comes into mind with a positive thought. (Negative thought
stopping)
o Concentrate on a factor that is relevant to success.
o Say one or two favourite keywords of proven effectiveness in past performances.
o Focus on producing a smooth, rhythmic delivery. (Affirmation, positive self talk)
o Form a mental image of a successful delivery.
Consider value of simulated distractions during practice games to develop desensitisation.
Consider scope for some scripted¶ concentration training sessions, e.g.
o "Close your eyes for a minute or two.
o Focus on your breathing rhythm
o Inhale deeply every third breath.
o Now focus on your thoughts and how you feel about them
o Calm you mind, then empty it of any thoughts
o Now focus on audible sounds.
o Decide what is causing them and where they are coming from.
o Now focus on the contact your hands are making.
o Then on the contact of your body with your chair.
o Then on the contact of your feet on the floor.
o Now open your eyes and focus on an object across the room.
o Narrow your focus to shut out objects near your cone of vision.
o Now broaden your focus so that the original object and other peripheral objects all come into
view."
o ¶Notes on Scripts. The lines immediately preceding are a 'script', which is a form of words
designed to stimulate a sequence of thoughts that induce corresponding feelings. They can
be spoken aloud (e.g. by a coach) or in silence (e.g. self talk by a bowler). Typically a script
begins by inducing relaxing thoughts and feelings, thereby making a subject receptive to
further suggestions. They typically continue with sport-specific suggestion (e.g. to induce
mental rehearsal) or with more general suggestions to which the subject readily relates (e.g. if
the subject is from a coastal region, the roar of breaking waves, and fresh sea breezes, etc
might well receive mention in the script) to exercise other mental skills (e.g. deeper relaxation,
imagery, etc). Mental skills scripts are not a form of hypnosis
Show how to ritualise and internalise bowl delivery procedure, e.g.
o Prepare
o Pick up the bowl
o Obtain instructions
o Step on to the mat
o Select the appropriate delivery line
o Settle in the ready position
o Rehearse
o Tune out distractions
o Calm the mind by a deep breath or other means.
o Be convinced the bowl will do exactly as required; use positive self-talk.
o Visualize the bowl performing exactly as required
o Execute
o Take a deep breath and narrow the inward focus even more
Psychology in Lawn Bowling - Rob Judson (2005) - Page 8
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o While observing the delivery line, sense the neuro muscular activation of the delivery arm
and body; imagine the feel of the ideal delivery
o Focus on the aiming point, and let the arm swing and the delivery flow, exactly as
rehearsed
o Recover
o Avoid any negative reaction to a delivery that misses the mark.
o Watch the run of the bowl and estimate any correction warranted.
o Breathe deeply and relax both mind and body.
Show how to prepare competition check lists to avoid any distraction during events caused by
unorganised preparation, e.g.
o Pre-competition
ƒ Bowling skills preparation, relaxation practice, personal goals, personal equipment
clean & complete, case packing list, travel & competition time-table, competition-eve
sleep, etc
o Competition Day
ƒ Bland meals, punctuality, team meetings, relaxation & concentration, game plan,
warm up, UV protection, hydration, etc
Imagery or Visualization Skill
What is it about?
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'Seeing' something in the 'mind's eye'
Recreating an experience in the mind
Why learn about it?
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It is crucial for judging delivery line and length
It assists relaxation procedures
When used to 'rehearse' performance it aids skill learning and improvement.
If mental rehearsal is used when recovering from illness or injury, it helps in maintaining performance
skills.
Where does it fit in the overall 'picture'?
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External imagery – e.g. being a 'spectator' of fluent bowling performances of oneself or of other
bowlers from an 'outside' or external viewpoint.
Internal imagery – e.g 'feeling' oneself bowling kinesthetically and seeing the performing area
realistically from the 'inside' or an internal viewpoint.
Mental rehearsal - e.g. imagining the typical feel, sight, sounds, etc of delivering bowls (including the
delivery line, an imaginary jack, the weight of the bowl, the retarding effect of the green, etc)
proprioceptively, or from within.
What are key objectives of learning (or coaching) about imagery in
bowling?
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Ability to visualise
o vividly (using all senses)
o kinesthetically (bowl delivery)
o controllably (excluding distracting images)
o slower (if refining delivery movement)
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Ability to visualise goals
What learning or coaching approaches might be helpful?
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Use of scripts, as necessary, to enhance mental rehearsal skill or imagery skills generally.
Arousal Control Skill
What is it about?
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The ability to control:
o Nervous activation, stimulation or excitement
o The 'adrenalin rush'
o 'Fight or flight' response to a situation possibly perceived as having threatening undertones
Why learn about it?
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Over-arousal can distract concentration, and induce hurried, careless play (e.g. incorrect bias)
Under-arousal can induce lethargy and disengagement from games.
Optimal performance depends on optimal level of arousal.
Where does it fit in the overall 'picture'?
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The solid line above the coloured area plots performance quality (vertical) and the level of arousal
(horizontal axis) of a 'reference' bowler.
The 'inverted bell-curve' graph shows that performance of the 'reference' bowler is optimal when the
level of arousal is 'A' (units)
The dotted line through 'A' marks a different level of performance for the same level of arousal than
that of the 'reference' bowler, and suggests that arousal helps some bowlers more than others, or that
the same bowler faced with a different tasks may optimally perform some of them better than others
when similarly aroused.
The dotted line through 'B' marks an equivalent performance for a different level of arousal than that of
the 'reference' bowler, and suggests that different bowlers, or the same bowlers faced with different
tasks typically benefit from different levels of arousal for optimally performing them.
What are key objectives of learning (or coaching) about arousal in
bowling?
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Awareness that optimal arousal is a key factor of peak performance
Awareness that over-arousal typically has short-term or situational causes, e.g.
Psychology in Lawn Bowling - Rob Judson (2005) - Page 10
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o Pre-competition or in-competition 'pep' talks
o Building of a favourable score margin, and anticipating a winning outcome
o Indulgence in showy, tactically inadvisable play (particularly by young players)
Awareness that under-arousal typically has longer-term causes, e.g.
o Reduced self-confidence and enthusiasm
o Reduced commitment to goals
o Bowler receives insufficient encouragement
Awareness that changes in arousal induce contrary changes in width of attentional focus
Awareness of the symptoms of sub-optimal arousal
What learning or coaching approaches might be helpful?
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When performance is below par, over-arousal rather than under-arousal is typically the real cause,
and coaches should avoid assuming the opposite and thereby take action that aggravates the problem
For under-arousal tendencies:
o Encourage more visualization of goals
o Encourage growth of self confidence and enthusiasm
o Give more encouraging informative feedback about performances
Tendency for over-arousal
o Encourage sober self-talking
o Consider possible value of scripts (see 'centring' technique under 'concentrating skills' and
techniques under 'anxiety control skills')
Anxiety Control Skill
What is it about?
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The ability to control feelings of apprehension or pressure
Why learn about it?
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Anxiety diminishes performance
Unchecked anxiety can degenerate into a spiral of stress that further degrades performance.
Where does it fit in the overall 'picture'?
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When ability is low, (e.g. in the skill-learning stage) and the pressure (e.g. of expectations) is kept
correspondingly low, a bowler experiences a 'flow' in learning skills that creates a foundation for
improvements in ability.
As ability improves, the incentive of correspondingly increased pressure enables bowlers to operate in
the 'flow' zone and give optimal performances.
Psychology in Lawn Bowling - Rob Judson (2005) - Page 11
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Sub-optimal performances are typically result if incentive or pressure:
o does not challenge ability, and bowlers lapse into a 'comfort' zone.
o exceeds ability, and bowlers experience anxiety
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Behaviour tends not to be the direct outcome of thoughts, but is influenced more by the emotional
inferences or feelings that a bowler makes or experiences from those thoughts
Responses made may modify the original situation, or even create a new situation.
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What are key objectives of learning (or coaching) about anxiety control
in bowling?
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Ability to differentiate 'controllables' (e.g. own thoughts, behaviour, performance quality, etc) from
'uncontrollables' (e.g. weather, playing surface, opponent's performance, etc)
Desensitisation to common uncontrollable factors of competition
Awareness that unchecked anxious thoughts can spiral into stress
Recognition of symptoms of anxiety and stress, which may include:
o distraction, worry, etc (psychological)
o elevated heart rate, shallow breathing, etc (physiological), and
o nail biting, fidgeting, etc (behavioural)
Ability to quieten the mind by negative thought stopping and relaxation techniques, and to generate
sustainable positive thoughts and feelings
What learning or coaching approaches might be helpful?
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Simulating competition stresses and distractions during training
Providing feedback about task performances that is as positive and encouraging as possible.
Using the model in the 'concentrating skill' section, show how to prepare competition check lists to
avoid any stressful situations during events caused by unorganised preparation.)
Using the model in the 'concentrating skill' section, develop one or more scripts that lead a subject
through
o controlled, deep breathing and awareness of its slow rhythm
o relaxing, by releasing tension from each of the major muscle groups in turn
o stopping of irrational or negative thoughts
o adopting positive and rational thoughts