Be positive,Think positive - Oakwood Midwest Psychology 是正面的積極的思考-奧克伍德中西部心理學(xué)

1、Sports Psych MANUAL Dr. Declan Aherne, Consultant Sports Psychologist THAT EXTRA EDGE Sports psychology has a lot to offer the competitive sportsperson who wishes to improve his / her performance. Where an athlete or a team are considered to be equal in physical skills, it is that extra dimension of

2、 psychological preparation and strategy that often makes the difference between winner and loser. In fact there are many less skilled teams who outperform their more skilled counterparts simply because they have utilised, knowingly or unknowingly, some of the basic psychological mechanisms that gets

3、 the best out of themselves on the day. This manual provides a comprehensive overview of the basic principles of sports psychology and how they can be applied to your game. The manual can be used by you throughout the season as you monitor your performance and ensure that you are taking the correct

4、approach to the mental side of your game. The evidence is there that by improving your psychological skills you can improve your overall performance. However there is no quick fixes and these skills have to be practised if they are to be of benefit to you, no different that any of the other skills y

5、ou have had to learnt the past. The manual is divided into different sections, dealing with the following areas:ConcentrationRelaxationPositive ThinkingImageryGoal SettingGame evaluationSix week training programmeAny questions you may have on any of the material in this manual can be addressed by co

6、nsulting with Declan Aherne, 086/8115829. PROGRAMME SUMMARYTHE 3 CS Concentration :Every sports person needs to learn how to concentrate and focus properly in their sport. In rugby, from the hooker throwing in to a line out to the outhalf place kicking or the winger catching a high ball or the line

7、out jumper timing his jump properly, concentration is essential. Without concentration at key moments in a game, games are won and lost. Players can get easily distracted during a game and need to know how to re-focus. Relaxation and goal setting are useful aspects of concentration. We will also ide

8、ntify cues that enable players to focus at critical times. Various types of concentration will be required at different aspects of the game.Confidence a Positive mental attitude :A teams confidence is based on the combined confidence of its players. Confidence consists of realistic self-belief. Deve

9、loping a positive mid-set about your own ability, your contribution to the team and the teams ability to realise its goals is essential for team confidence to prosper. We will tackle Self-belief in two ways. First, by identifying any negative attitudes that exist, checking them for irrationality and

10、 correcting them. Second, developing our own positive frame of mind that works for us individually and that contributes to team cohesion also. Here we will be focusing very much on the vocabulary that we use and learning that what we say to ourselves ( the inner voice) has a considerable influence o

11、n how we perform. Thinking positively leads to performing positively and likewise thinking negatively leads to negative performance what we refer to as the the self-fulfilling prophecy.Calmness and Relaxation :Performance anxiety and pre-match nerves can seriously affect your ability on the day of a

12、 match. A lot of energy can be wasted by players due to this nervousness. It needs to be channelled properly. Proper relaxation is required if a player is to execute a particular skill or ploy on the pitch. Moves get messed up simply because players are too anxious about it succeeding. Fear of failu

13、re is perhaps the most common cause of underachievement in many tasks. Relaxation is a necessary element for developing a positive approach, visualising and concentrating which we will be dealing with in subsequent sessions.The techniques of relaxation I will introduce you to include diaphragmatic b

14、reathing and progressive muscular relaxation. Relaxation can only be learned, like any other skill, through regular practice.1. CONCENTRATIONInvolves total absorption in the task at hand.PrinciplesYou must prepare to concentrate, dont just expect it to happen.We prepare at each training session as w

15、ell as on the day of the match. You will concentrate most effectively when your focus is specific, relevant and above all under your control.Specifics for you to focus on are your specific involvement in set piece moves as well as your positive statements for the match.Concentration loss occurs when

16、 you are paying attention to things that are in the future, out of your control and irrelevant to the task at hand.Typical distractions occur after scoring, thinking of outcome rather than performance and noticing things off the pitch. Anxiety decreases your concentration ability.This is one of the

17、reasons why we emphasise the importance of relaxation before and during a match.TechniquesSimulation training . incorporate likely external distractions into training sessions by having opposition and shouting to distract.Specific performance goalsThese have been set by you from the start of the sea

18、son and need to be regularly reviewed.Have pre-performance routines- e.g. prior to every set piece, for both backs and forwards.Have trigger words as cues to concentrate.These ought to be one or two words to help you focus. How to concentrate in RugbyTo be practiced at trainingandTo be put into acti

19、on during matches,in particular at key points in game when concentration can lapse.Focus on what is happening in the present, here and now, not thinking about mistakes that just occurred or what the final result might be.Pay attention to your specific task at each point in time in the game.Each call

20、 for a set move or piece of play to be used as a cue to concentrate, as well as communicating the move.Use your positive match statement throughout the game, this stops the intrusion of distracting internal or negative dialogue.If you find yourself getting anxious or worried remember to relax and se

21、ttle by noticing your breath and letting go.Know what it is you need to be concentrating on at any point in time. Have clear and specific goals for what it is you are doing.Things that interfere with concentrationFatigue due to over training, lack of fitness etc.Worries both personal and rugby relat

22、edDistractions e.g. crowd, noise, irritations.Other primary needs e.g hunger, sleep.Anxiety incl. physical tension.2. Positivity Session.What confidence isnt !Self confidence is not the same as being egotistical or arrogant or cocky.Confidence is due to How you think. What you focus on. How you reac

23、t to events.ExerciseRemember a time when your confidence was at its highest Who and what made you confident ?Why ?2. Remember a time when your confidence was at its lowest Who and what made your confidence low?Why ?Characteristics of a Confident PlayerHas tremendous self-beliefIs not negatively infl

24、uenced by outside comments.Works consistently at developing and improving his game.Is realistic Is calm under pressure.Is focussed on his task.Knows that hes not perfect.Aims to play to the best of his ability Myths about confidenceOnly positive feedback can build confidence.Either you have it or yo

25、u dontSuccess always builds confidenceMistakes inevitably destroy confidenceConfidence means outspoken arroganceBe on your guard How and when can confidence be knocked ?When you make a mistake.When opposition scoreWhen you loose a match.When someone criticises you.When you are dropped.When you have

26、a poor game.Self-talk the key to self-confidenceYour thoughts determine how you feel:Think negative feel negative, anxious, self-doubt.Think positive feel confidentYou need to listen to yourself- what do you tell yourself ? The art of self talkKnowing what words to use and what words not to use e.g.

27、 should, must and have to are out, can and will are in. Become mentally strong By taking control of your self-talk. The 3 Steps to positive self-talkIdentifying your negative thoughtsChallenging and correcting your negative thoughts / thought stopping.Developing your own positive affirmationsHow to

28、learn positive self talkNoticing your thoughtsDaily practice Keep a journal of self-talkDevelop an optimistic explanatory style When you play wellPermanence, its not just a fluke or once offGeneralize specific successesPersonalise, taking credit where due How to challenge your negative thoughts and

29、beliefsQuestions to ask yourself - Are beliefs based on objective reality ?Are they true all of the time ?Do you want to have these beliefs ?Are they helpful ?Do they help you reach your goal ?Do they help you feel confident ?Are there alternative ways of thinking about the situation that are more h

30、elpful ?Mistaken beliefsThese are irrational and unhelpful so abandon themPerfection is essentialCatastrophizingWorth depends on achievementFallacy of fairness and ideal conditionsBlamingMistaken beliefs lead to the following Typical Thinking ErrorsError CorrectionAll or nothing thinking things are

31、not black and white.Overgeneralising stop using always.Dwelling on the negativeDisqualifying the positiveJumping to conclusions - check it out, dont fortune tell.Emotional reasoning your feelings can be misleadingShould statements - use will and can statementsPersonalisation / blaming yourself The J

32、onah Syndrome We fear our highest possibility. We are generally afraid to become that which we can glimpse in our most perfect moments.CORRECTING YOUR NEGATIVE THOUGHTSInstructions: Negative thoughts tend to be automatic and irrational and by challenging them and re-placing them we can learn to feel

33、 more confident in ourselves. In the left hand column below write in any negative thoughts you might have or have had. A negative thought is one that is self-critical or anxiety provoking. Give this thought a rating on a scale of 1 10 where 1 = I dont believe at all and 10 = I fully believe. In the

34、second column write in the type of error in your thinking that is contained in this negative thought using the list on the page attached. In the final column construct a positive alternative statement to the negative thought. This positive thought needs to be carefully worded as a counterstatement w

35、hich you agree with and are willing to believe in. Once more rate this statement on a scale of 1 to 10 as above. Through constant familiarisation with your typical negative thoughts and changing them into positive alternatives you will gradually develop a consistent positive outlook , no longer enga

36、ging in negative thought patterns. The objective of this exercise is increase your belief ratings for the positive thought column while at the same time seeing a decrease in your belief rating the negative thought column. It is only by constant practice that this skill of positive thinking can be ac

37、quired. You are advised to refer to it on a daily basis until such time as you feel the negative thoughts have been abandoned completely. NEGATIVE THOUGHT TYPE OF ERROR POSITIVE CORRECTION (rating 1 10) (rating 1 10)1.23456POSITIVE AFFIRMATIONSIn order to promote and maintain a positive outlook it i

38、s essential that we get into the habit of speaking in a positive manner to ourselves. One helpful means of doing this is by practicing positive affirmations on a daily basis. A positive affirmation is simply a statement that reflects our most positive and realistic wish and objective going forward.

39、It is saying in words, what it is I want for the future, in terms of my performance and what I am going to do. It leaves no room for ambiguity or uncertainty. It contains a message which I am willing to commit myself to fully. It is to be rational and attainable and the words used are to be positive

40、ly construed. An affirmation is to be brief and to the point, personalised and meaningful to the individual who writes it. You can write your affirmation on a card and place it in your wallet or next to your bed where it can be referred to on a daily basis and repeated at least 20 times per day. Mak

41、e sure that your affirmation card is kept nicely and in a safe place. Showing respect for this message of self-affirmation reflects the respect you have for your own self-worth.Examples of affirmations which you might adapt and expand upon for yourself :I will remain relaxed, calm and composedI am d

42、etermined to be self-confidentEvery day I am going to feel physically stronger and fitterI will concentrate more easily from now on.I am well able for thisWell done on your achievementsAs I become more and more relaxed I will feel more and more confident in myselfIm going to feel more alert, more wi

43、de-awake and more energeticI am as good as the restI am able to do thisI will succeedMy AffirmationMy Positive Mindset.I believe 100% that I am I can I will .We can * note : no wishful thinking, just belief. Self- BeliefInstructionsThis page is for you to write your own positive affirmation statemen

44、ts as you prepare for the next match. This will be a combination of or a collection of all those positive statements about yourself and your team which you believe in 100%.When you are finished your page. Fold it and keep it in a safe place. Add to it whenever you want and read it once, last thing a

45、t night before retiring.Team confidence buildingWhat messages do you pick up about yourself from within the team and coaching staff ?What messages do you give out to other team members about themselves ?What messages would you like to be getting more of ?What can you do to contribute to the confiden

46、ce within this team ?Identify three ways in which you can contribute to this teams self-belief ?a.b.c.What can we agree on as a squad to ensure that we maintain the teams level of self-belief ?3. RELAXATION FOR RUGBY PLAYERSThe most common reason for error amongst sportspersons is their tendency to

47、panic or choke at key moments in performance. To eliminate the risk of error in this fashion it is essential for all players to develop the ability to relax so as to utilise the relaxation response where appropriate. Relaxation can be learnt by anyone, it involves no drugs and there are no unpleasan

48、t side effects, there are no difficult postures or strenuous exercise and it costs nothing. Relaxation training takes time and discipline if it is to be learnt properly. Regular practice of relaxation exercises ensures that the individual is always in touch with this most important skill, to be call

49、ed upon whenever necessary. Relaxation training can take many forms and different types of relaxation will suit some and not others. Central to all relaxation training is deep diaphragmatic breathing. Breathing abnormality occurs whenever we are tense or nervous. Correct breathing is both simple and

50、 effective, involving as it does breathing slowly, exhaling fully and completely from the stomach, ensuring that short shallow breaths from the chest are avoided. Relaxation training can be based directly on muscular relaxation or on the use of mental visualisation to create relaxing images. Daily p

51、ractice of either of these techniques over a three to four week period and you will begin to experience some of the real benefits of relaxation. This relaxation response can then be incorporated into other aspects of psychological preparation including concentration techniques, meditation and positi

52、ve thinking. A relaxation tape is available to begin your relaxation training programme. The tape will help you develop a proper pace for slowing down. The tape also provides instructions so as to assist you in focusing on what you are doing. Very quickly however you will be able to practice relaxat

53、ion without the assistance of the tape and you will be able to relax in any type of situation you chose.Points to Remember when Relaxing:1. Control the level of noise and illumination in the room2. Use a couch, bed or the ground. Feel comfortable and alert3. Try to go with the process. Just let it h

54、appen.4. Stop if you feel very uncomfortable.5. Aim to close your eyes eventually.6. Dont worry if your mind wanders or is distracted.7. Move around freely in the chair if you need to.8. Tense your muscles to their potential when instructed.9. Loosen any tight clothes and remove your shoes.10. Dont

55、practise when you are very tired.11. Take the phone off the hook and ensure no distractions.12. Do not use these MP3s while driving.BreathingCorrect breathing is a central element of all relaxation. Shallow(from the chest) jerkey breathing iis associated with anxiety and tension. Even, slow breathin

56、g is associated with relaxation and a calm state of mind. To use breathing in a positive way, one must learn to do two things; to recognise your breathing is shallow and jerkey and to learn how to breath in a calming way. Once it is looked for, it is easy to recognise shallow breathing. It is rapid,

57、 the chest moves quite a bit; the shoulders tend to rise, one has to sigh or take deep breaths from time to time. You should make a habit of noticing your breathing in situations where you feel yourself becoming tense.If you find your breathing is shallow you should:1. Relax your stomach muscles (it

58、 is impossible to breath properly if the stomach muscles are tense).2. Let out a long breath and when the lungs are empty let your breath come in of its own accord, allowing your stomach area to expand as you do so. 3. Remember, concentrate on your breathing out.Your body takes care of the breathing

59、 in and will take in all it needs.4. Now concentrate on getting your breathing into an easy, relaxed rhythm. It helps to say repetitive phrases like even and slow or calm and relaxed to yourself as you do this, using these phrases to set a rhythm for your breathing. Do not try to force the breathing

60、, but concentrate on the phrases and the breathing will follow.This exercise, or part of it, can be used to counteract anxiety in every-day situations, and to prepare yourself for anxiety-provoking situations. Note:A full relaxation training programme is available for you on CD on request. It can al