Hello OPC Members! Welcome to our regular Saturday post authored once again by none other than our own Coach Ernie! Thanks, Ernie …
I have heard from a large number of OPC Members over the last while. Especially since some of the municipalities began opening up their public courts for small group public pickleball play. The largest number of you reaching out to me has been over over email, a few of you through the contact section of the website, and then their are those lucky few of you who know my home number or cell number and have called as well! Keep it coming! I know how antsy many of you have been while we have all been physically distancing and we are all bummed that other municipalities are opening and Parksville has not yet opened the tennis courts or the lacrosse box at the Park.
The most often asked question I have been getting asked is “When will Parksville open our tennis courts at the Park?” Well, my crystal ball has stopped operating over the course of this pandemic, and Costco doesn’t sell them online anymore, so here is an update for all of you …
Over the course of the last 10 weeks or so, our Executive Team has met virtually over Skype three times to ensure that our Club is ready and will be ready for if and when we can once again resume safe large group recreational pickleball as a club. When Dr. Bonnie gives the go ahead for a staged re-opening to larger groups that involves recreational sport, we are more than ready with all of the background work that has been done by your Executive Team.
But what about Parksville opening the Park courts for small group public play? I have been in contact with the new Parks and Facilities Manager several times over the last few weeks on several issues. All he can tell us at this time is that they are presently drafting their pandemic guidance signage for the Park venues, and when it is ready they will open the Park courts for small group public play only. Hopefully that is soon!
Once Dr. Bonnie gives the go ahead for larger group recreational play, the City will then allow our club to book the courts for OPC with proper approved safe distancing and safe pickleball play protocols in place. The Exec has drafted a set of safe play protocols that are unique to OPC and will be modified to comply with the recommended large group safe distancing guidelines that will come from the Province and the City. The City has asked that we have these ready for submission to them if and when they can give us the go-ahead for safe OPC Pickleball Club play. There you have it!
Sorry for the long dissertation … and now, take it away, Ernie!
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The Brain Game – Episode #1
Introduction to Sport Psychology
- Have you ever played a game where you suffered a loss to a weak players?
- Have you played a game where you felt you played at the top of your game?
- Have you played poorly in a game because you were nervous and distracted?
Sport psychology can give you the answers to these and many more questions about your performance when playing your sport.
What is the purpose of sport psychology?
Sport psychology is a proficiency that uses psychological knowledge and skills to address optimal performance and well-being of athletes, developmental and social aspects of sports participation, and systematic issues associated with sports settings and organizations.
Why is Sport Psychology so Important?
Sport psychology plays a very important role in controlling the emotions of sportspersons during practice as well as competitions. Sport psychology plays a vital role at such juncture. It helps in balancing the arousal of emotions which further improves performance.
History of Sport Psychology
A form of sport psychology can be traced back to the Greek Tetrad system in use during early Olympic Games. This system stressed preparation, concentration, moderation, and relaxation. The development of sport psychology as a specialty field occurred in the 1920’s and 1930’s. Today a compulsory part of the curriculum for professional and aspiring athletes is psychological training.
I have selected 2 videos to define terms and provide insight into the scope of this fascinating subject.
Video #1 (Youtube)
Sport Psychology: overview and introduction
NOTE: I have documented the information (notes) displayed in the video below. Reviewing the information can be accomplished by reading rather than replaying the entire video. These notes follow the video in chronological order.
“The body achieves what the mind believes.”
Psychology has a marked effect on athletes training and performance. Sport psychology is the study of the psychological and mental factors that influence and are influenced by participation and performance in exercise and physical activity.
Sport Psychology can help with:
- Performance enhancement
- Mental skills ( goal setting, imagery)
- Anxiety management and relaxation
- Concentration and mental preparation
- Arousal management
- Team building and leadership
- Post-performance debriefing
- Injury rehabilitation
Common sport psychology problems:
- Stress and anxiety
- Distraction
- Over/under arousal
- Poor motivation
- Poor team cohesion
Concentration
Concentration is the ability to maintain attention focus to relevant environmental cues. Concentration techniques reduce the effect of distractions, focus on task ahead, and the ability to rapidly change attentional focus to meet the environmental demands.
Mental Rehearsal (Imagery)
Mental rehearsal/visualisation/imagery is when an athlete practices in his/her mind the physical skills that the athlete wishes to perform. In this process there is no physical movement: The athlete imagines the performance and rehearses the activities in his/her mind and tries to prepare the mind and body for competition.
Music/Pep Talks
Music performs a part of the pre-competition environment for many athletes by evoking a relaxation response. Music’s tempo has an effect on an athletes’ movement. Upbeat = increased arousal. Motivational talks (pep talks) by a coach/teacher/teammate or parent are a popular way of increasing athletes’ motivation and arousal.
Motivation
Motivation is defined as the direction and intensity of one’s effort. Motivation is primarily concerned with encouraging others to achieve a goal. It can influence how people feel, act, and think. Motivation includes: positive, negative, intrinsic and extrinsic.
Self-Talk
Self-talk is a technique used to improve concentration. Self-talk is based on the theory that what people say to themselves has an effect on the way they behave. It includes: positive, negative, technical or instructional, and neutral talk.
Performance Routines
Is a routine established by the athlete in order to maintain focus. Many athletes take a moment to perform routines before closed skills, such as serves and pitches, to increase their concentration. For instance. A basketballer might use the same routine when shooting free throws, such as bouncing the ball a certain number of times before shooting.
Relaxation Techniques
Relaxation techniques are quite often used by athletes to calm themselves, thereby decreasing anxiety and controlling over arousal. Relaxation is the state in which one is physically and psychologically free from uncontrolled tension, anxiety, and negative thoughts. It is commonly characterised by a feeling of ease, looseness, and readiness. It includes progressive muscle relaxation, mediation, focus on breathing, and or bio feedback.
Choking
Is a process of increasing anxiety due to the perceived importance of an event. Performing badly at a critical time in a match with a high degree of perceived importance is commonly called “choking.”
Sport Tantrum – “Spitting the Dummy”
Means to indulge in a sudden display of anger or frustration: to lose one’s temper. The phrase is usually used to an adult, and the implication is that the outburst is childish, usually when the result does not go the athletes way.
Sport Injuries
Several research studies have shown that psychological factors, especially stress and anxiety are related to sports’ injuries. Numerous studies have used imagery, team building, strategies, relaxation techniques, and attentional control in order to reduce the risk of injury with surprisingly positive results.
Psychological Recovery
Every athlete follows a warm (cool) down routine of some sort aimed at removal of lactic acid from the muscles or other such recoveries. A psychological recovery is how athletes warm down their brains post- physical activity. Psychological skills are aimed at controlling emotions and the link between the mental and the physical state should never be underestimated. Psychological recovery includes relaxation, reflection, debriefing, and training journal.
Post-Performance Debriefing
A post-performance debriefing is the process of providing feedback on performance in a supportive environment. The debriefing process is an opportunity for the exchange of meaningful feedback on the process of the performance as well as the outcome in a supportive environment.
Goal Setting
Goal setting is a means by which individuals and teams direct their focus. Goals give a team direction and mental focus, and enable athletes to focus attention on the process of achieving success.
Three main types of goals in sport:
- outcome goals
- performance goals
- process goals
Goals are not to be confused with dreams or wishes. Goals need to be realistic and achievable at the performer’s skill level.
Sport Psychology Summary
Athletes cannot truly rely on physical formation to be successful – sport psychology is an essential component of long term sporting success. Sport psychology can help with:
- Performance enhancement
- Mental skills (eg: Goal setting, imagery)
- Anxiety management and relaxation
- Concentration and mental preparation
- Arousal management
- Team building and leadership
- Post- performance debriefing
- Injury rehabilitation
Common problems seen in sport include:
- Anxiety
- Stress
- Under/over arousal
- Distractions
- Poor Motivation
- Poor team cohesion
- Injuries
Psychological Skills to Enhance Athletes’ Performance
- Mental rehearsal (imagery)
- Concentration
- Motivation
- Music/Pep talks
- Self talk/Performance routines
- Goal setting
Video #2 (Youtube)
Sport Psychology – Inside the Minds of Athletes – Martin Hagger at TEDxPerth
The information has also been documented to make it easier to review. The notes follow the video in chronological order.
Sport Psychology (Definitions)
- Elite athletes recognize sport psychology
- The study and practice of mental preparation
- Techniques and strategies for performance
- Dealing with stress and coping with setbacks
Inside the Mind of a Winner
- Motivation
- Confidence
- Performance knowledge – “total sport”
- Routines
- Anxiety management
Motivation – Goals Define An Athlete
Goal Setting
- S pecific
- M eaningful
- A greed
- R elevant
- T ime-specific
- E ngaging
- R ecorded
Confidence (Self Confident)
- Experience
- Modelling – observation, imagery, self-talk
- Feedback (from coaches)
Imagery
Preparation and rehearsal
- Find quiet space
- Imagine the race/match
- Imagine the sensations
- Use prompts
- Image “what Ifs”
Self-Talk
- Motivational (“Come on”, “You can do this “)
- Focusing – important cues
- Calming (eg; “calm,” “breath,” “relax”
Anxiety Management
Relaxation techniques
- Breathing
- Stretching
- Muscles
- Music
- Meditation
Inside the Mind of a “Winner”
- Motivated
- Confident in abilities, training, & preparation
- Manages pressure well
- Uses well –drilled techniques to prepare, like:
- Imagery
- Self-talk
- Relaxation
These videos provide information relative to the study of sport psychology. Subsequent blogs will deal with some aspects of sport psychology in more detail.
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