Controlling Arousal for Performance in Sport Revision Notes for OCR GCSE Physical Education

Controlling Arousal For Performance In Sport

Technique	Explanation	Application
Mental rehearsal	A technique used by many elite performers. It involves mentally practising a skill or movement before physically doing it • During the warm-up you may prepare mentally and physically for the activity • During an event the performer goes through a sequence or skill they are about to perform in their mind. It helps clarify the skill & improve confidence	A bobsleigh driver will visualise the route down the track prior to the race. This will mentally prepare for each twist and turn on the way down A rugby player will go through the skill and sequence before taking a penalty kick. This can improve confidence
Visualisation/imagery	This can be used in various ways: • You can visualise yourself playing with a successful outcome • You can visualise yourself in a stress-free environment to reduce anxiety so optimal performance can be achieved	A footballer may visualise where the ball going to travel into the goal before a penalty kick. An archer may visualise themselves in a stress-free environment to reduce anxiety before shooting
Deep breathing	If over aroused breathing can become shallow, deep breathing techniques can help reduce arousal. They should concentrate on taking long deep breaths	Before a basketball player has a free throw they may focus on their breathing to reduce anxiety before taking the shot
Positive self-talk	It is easy to think of negative thought during a match this can have a negative effect on performance. One way of preventing this is by saying encouraging things to yourself	A tennis player who is getting beat may prevent negative thoughts by saying encouraging things such as: • "come on you can do this" • "I can beat them" • "Be patient, don't rush"