Williamwood High School

May 2017

WILLIAMWOOD HIGH SCHOOL

National 5

PHYSICAL EDUCATION

Basketball

MENTAL

Name:______

Teacher:______

Contents

Introduction

Cycle of Analysis2

Factors Impacting on Performance

Mental Factor4-7

Gathering Information

Why Gather information9, 10

Sports Competition Anxiety Test (SCAT)11

Questionnaire11

Approaches to Develop Performance

Positive Self-Talk13

Visualisation & Mental Rehearsal14

Breathing Technique15

Personal Development Plan17, 18

Training Diary19

Monitoring & Evaluating

Why monitor & Evaluate21, 22

Questionnaire23-25

SCAT Test26-31

Cycle of Analysis

1. I GATHER INFORMATION on my performance by assessing my level of performance and the demands of my performance.

2. I then ANALYSE the results to identify my strengths and weaknesses.

3. I then create a programme of work to DEVELOP my performance.

4. Finally, I MONITOR/EVALUATE, which means I find out if I have successfully improved my performance and what to do next.

FACTORS IMPACTING ON PERFORMANCE

Factors Impacting on Performance

• We will investigate the impact of the MENTAL factor and how it might impact on performance;

FACTOR / Example Features
MENTAL / Concentration / Level of Arousal / Decision Making

For basketball, the aspects I am going to focus on are:

• Concentration
• Level of Arousal
• Decision Making

Mental Factor

LEVEL OF AROUSAL

The level of mental arousal is the level of excitement, stress and nervousness. It refers to the state of mental preparedness for participation in an activity.

Impact on Performance

Level of mental arousal is key to success in all activities.

If our mental arousal is too low then we may not perform at our highest level. We may appear to be tired, disinterested or distracted.

If it is too high, we may become stressed due to expectations or the number of people watching.

Having too high or too low a level or arousal may result in loss of performance.

Concentration

Concentration is the ability to stay on task. It is the ability to completely focus your attention on something for a period of time. When performers concentrate well they can take in all the information they need to make good decisions like responding to their opponent or adapting to their environment.

Impact on Performance

The demand for concentration varies with the sport:

• Sustained concentration - distance running, cycling, tennis, and squash.
• Short bursts of concentration - cricket, golf, shooting, athletic field events.
• Intense concentration - sprinting events, bobsleigh and skiing.

A strong performer is able to focus during specific short spells and longer spells where appropriate and concentrates fully during all practice / training sessions enabling them to gain the maximum benefit possible.

DECISION MAKING

Decision-making is an action or process of choosing a preferred option or course of action from a set of alternatives.

Impact on Performance

Quality decision making is a critical skill in sports. The quality of your decisions has a massive impact on your results. Experience plays a significant part in the decision making process. If you make the right decision on a regular basis you are likely to experience positive outcomes.

Making poor decisions can often lead to the loss of possession or loss of points or goals. In basketball, if the wrong decision is made when passing out from your baseline it can lead to an interception and 1 v 1 situation on your goal.

GATHERING INFORMATION

Methods of Gathering Information / Monitoring & Evaluating

Mental
What is the test? / Sports Competition Anxiety Test (SCAT) / Questionnaire
What does it test? / Level of Arousal / Concentration / Decision Making

After I have completed each test it is vital that I analyse the information I have gathered to find my strengths and weaknesses…

Why should I gather information on my performance?

• Allows me to identify my strengths / weaknesses:
• I can then focus on developing my weakness.
• Allows me to make comparisons:
• to class averages / national norms.
• Allows me to plan my programme of work so it:
• is focused on weakness;
• has an appropriate starting point;
• is set at the appropriate level of difficulty;
• has appropriate targets.

• Gives me a permanent record:
• set rules / procedures for each method;
• they can be accurately repeated;
• they can be used for monitoring / evaluating later.
• Can motivate me to improve.

Sports Competition Anxiety Test (SCAT Test)

The SCAT Test is designed to determine a performer’s level of arousal by analysing an athlete's responses to a series of statements about how she/he feels in a competitive situation.

• The teacher will explain the test protocol to the performer;
• The performer responds to the 15 questions on the questionnaire;
• The performer determines and records the athlete’s SCAT score

Benefits

• Players can be self-critical and therefore ‘downgrade’ their performance.
• Completed immediately after a game to maximise retention of information.

Questionnaire

The questionnaire is created by the teacher and is used to determine a player’s level of arousal, ability to concentrate and decision making before during or after a performance. The questionnaire can be adapted to gather more information on any aspect of the emotional factor.

Benefits

• The questionnaire is completed by the player reflecting on their recent performance therefore it is their subjective opinion.

• This can result in the player being self-critical or biased therefore the information gathered may not entirely accurate.
• Qualitative source of information so provides a detailed insight into their performance and builds an awareness of their strengths and weaknesses.
• It is completed after a game therefore captures information in context immediately resulting in maximum data collection.

Why were the methods appropriate?

The information I gather must be valid and reliable so that it…..

• Allows me to identify my strengths / weaknesses:
• I can then focus on my weakness.

• Allows me to make comparisons:
• to class averages / national norms.

• Allows me to plan my personal development plan so it:
• is focused on weakness;
• has an appropriate starting point;
• is set at the appropriate level of difficulty;
• has appropriate targets.

• Gives me a permanent record:
• set rules / procedures for each method;
• they can be accurately repeated;
• they can be used for monitoring / evaluating later.

• The methods can motivate me to improve;

• The methods were specific to my activity;

• Methods completed by classmates / teacher give me a fair and unbiased opinion;

APPROACHES TO DEVELOP PERFORMANCE

Approaches to Develop Performance

Positive Self talk (Level of Arousal)

DESCRIPTION

• One approach to achieve an optimum level of arousal is positive self-talk. It’s also one of the hardest sports psychology skills to master.
• Positive self-talk involves a performer using key phrases such as “Dig deep”, “Focus” and “You can do this” before an event and at key stages throughout the event itself.
• This will hopefully force the performer to think positively if they are experiencing and self-doubt or negative thoughts throughout the event.
• The goal is to replace the negative self-talk with more positive messages.

Negative Thought/Statements Positive Thoughts/ Statements

Too much pressure Be patient, let training take over.

Want a quick finish Patience, don’t rush

“this isn’t going to plan” Relax, restructure, reactivate

Getting shouted at Zone it out

BENEFITS

If a performer can successfully use positive self-talk, it could:

• block out distractions
• increase pain tolerance
• build confidence and self-esteem
• develop positive mental attitude

Visualisation & Mental Rehearsal (Decision Making)

DESCRIPTION

• Visualisation is the process of creating a mental image or intention of what you want to happen or feel.
• A performer can use this technique to 'intend' an outcome of a race, game or training session, or simply to rest in a relaxed feeling of calm and well-being.
• By imagining a best performance or a future desired outcome, the performer is instructed to 'step into' that feeling. While imagining these scenarios, the performer should try to imagine the detail and the way it feels to perform in the desired way.

BENEFITS

• Visualisation also helps the decision making process as a performer can ‘Play out’ many different scenarios in their mind and settle on a preferred one prior to execution.
• reduces stress as a situation is pre-rehearsed in your head before you encounter it in a game/competition
• increases confidence in yourself as a performer in pressurised environment

5 Breath Technique (Concentration)

DESCRIPTION

This exercise can be performed while you are standing up, lying down or sitting upright. You should inhale slowly, deeply and evenly through your nose, and exhale gently through your mouth.

• Take a deep breath and allow your face and neck to relax as you breathe out;
• Take a second deep breath and allow your shoulders and arms to relax as you breathe out;
• Take a third deep breath and allow your chest, stomach and back to relax as you breathe out;
• Take a fourth deep breath and allow your legs and feet to relax as you breathe out;
• Take a fifth deep breath and allow your whole body to relax as you breathe out;
• Continue to breathe deeply for as long as you need to, and each time you breathe out say the word 'relax' to yourself.

The simple acts of inhaling, exhaling and relaxing for just a few moments can have a significant impact on sporting performance.

BENEFITS

• it does not require any special equipment or location; it can be done by anyone anywhere, regardless of physical condition
• increased energy levels – because of an increase of oxygen delivered to the body
• decreased stress, anxiety, fear and improved state of mind
• feel calmer
• releases endorphins which are the ‘feel good’ hormones
• Allows athlete to ‘tune out’ surrounding environment/distractions and focus on task in hand.

PERSONAL DEVELOPMENT

PLAN

Session 1

/

Session 2

/

Session 3

WK 1

/ Positive Self-Talk
Develop mantra / Visualisation / Mental Rehearsal
Create vision of desired performance / 5 Breath Technique
Implement technique before training
WK 2 / Positive Self-Talk
When is technique used?
Mantra:
How often is it repeated? / Visualisation / Mental Rehearsal
When is technique used?
How often is it repeated? / 5 Breath Technique
When is technique used?
How often is it repeated?
WK
3 / Positive Self-Talk
When is technique used?
Mantra:
How often is it repeated? / Visualisation / Mental Rehearsal
When is technique used?
How often is it repeated? / 5 Breath Technique
When is technique used?
How often is it repeated?
WK 4 / Positive Self-Talk
When is technique used?
Mantra:
How often is it repeated? / Visualisation / Mental Rehearsal
When is technique used?
How often is it repeated? / 5 Breath Technique
When is technique used?
How often is it repeated?
WK 5 / Positive Self-Talk
When is technique used?
Mantra:
How often is it repeated? / Visualisation / Mental Rehearsal
When is technique used?
How often is it repeated? / 5 Breath Technique
When is technique used?
How often is it repeated?
WK 6 / Positive Self-Talk
When is technique used?
Mantra:
How often is it repeated? / Visualisation / Mental Rehearsal
When is technique used?
How often is it repeated? / 5 Breath Technique
When is technique used?
How often is it repeated?

Training Diary

Session 1 / Targets for session:
Approach:
Target achieved:
Explain:
Session 2 / Targets for session:
Approach:
Target achieved:
Explain:
Session 3 / Targets for session:
Approach:
Target achieved:
Explain:

MONITORING & EVALUATING

PERFORMANCE

Monitoring & Evaluating

Why do I need to monitor and evaluate my performance?

• Monitoring:

• Checking the progress of my training during my programme;
• If my programme is too easy it may need to be progressed more quickly to ensure improvements are made;
• If my programme is too difficult the work load may need to be reduced to avoid injury or over training.

• Evaluating:

• Check the progress of my training after my programme;
• to allow comparisons to previous information gathered;
• to check what progress has been made;
• to check if targets have been met;
• to identify any new strengths / weaknesses;

How can I monitor and evaluate my performance?

Training Diary

A training diary, like the one shown on page 24, is a valuable method of monitoring and evaluating. I should record information like…

• what I did at each session;
• how difficult my session was;
• how I felt after each training session;
• Positive self-talk – was I able to implement my MANTRA within my training routine?

Repeat methods of gathering information

• I can also monitor my programme by repeating the methods I used to gather information:
• For example, repeat the SCAT test and questionnaire and compare my new results with my initial results.

Method 1 – Questionnaire

BEFORE

Do you lose concentration at any stage during performance?

Do you find it easy to make the correct decisions during performance?

When performing, do you find it easy to remain mentally tough at all times?

Method 1 – Questionnaire

DURING

Do you lose concentration at any stage during performance?

Do you find it easy to make the correct decisions during performance?

When performing, do you find it easy to remain mentally tough at all times?

Method 1 – Questionnaire

AFTER

Do you lose concentration at any stage during performance?

Do you find it easy to make the correct decisions during performance?

When performing, do you find it easy to remain mentally tough at all times?

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