Mental approaches
Approaches used to develop mental factors include:
- In Higher PE, this technique involves mentally picturing yourself being successful in a high pressure moment over and over again.
- A method for developing performance which involves focusing on the positive and blocking out negative thoughts.
- A deep relaxation technique that can be used to control stress and anxiety. It involves tensing or clenching a particular muscle group then releasing.
Visualisation
Visualisation can be used to develop a range of different mental factors such as:
- control of anxiety
- concentration
- motivation
Visualisation is a very popular approach amongst elite level athletes.
It is initially performed at home with no distractions. It involves imagining yourself being successful in a high pressure moment, over and over again. The situation should include all of the senses relevant to your scenario.
For example, when imagining taking a penalty kick in football, you see the goalkeeper bouncing on their line, hear the noise of players trying to put you off and feel the rain hitting you.
To progress visualisation, you would gradually decrease the reps so you can get calm quicker and then use it in match situations.
There are benefits and limitations of this approach.
| Benefits | Limitations |
| Requires no equipment so you can focus on carrying out this approach rather than setting things up. | Game situations can be very fast paced and you may struggle to use it effectively in a short space of time. |
| Elite level athletes use it, therfore you are more willing to trust it. | |
| You use it both at home and in game situations, which helps you at beginner and more advanced stages. |
| Benefits | Requires no equipment so you can focus on carrying out this approach rather than setting things up. |
|---|---|
| Limitations | Game situations can be very fast paced and you may struggle to use it effectively in a short space of time. |
| Benefits | Elite level athletes use it, therfore you are more willing to trust it. |
|---|---|
| Limitations |
| Benefits | You use it both at home and in game situations, which helps you at beginner and more advanced stages. |
|---|---|
| Limitations |
Let's now deconstruct visualisation and break it down into smaller parts.
In doing this, we are:
- first identifying an important part in the process
- then showing why this part is important in making the process work
- Try visualisation at home on your own first so you can perform it without any distractions, such as watching teammates. This will ensure you do not get embarrassed, will take it seriously and go on to master it.
- You should include all of the senses in your high pressure situation, to make it realistic. This will help relax you in these moments as you will feel like you have been there before.
- Progress this approach by reducing the number of times you go over it, so it helps relax you more quickly. This will help you in game situations where time is limited and you need to gain focus quickly.