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Mental preparation Typeit
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Arousal is defined as the physical and/or state of alertness; from deep sleep to intense excitement. It is important for athletes and their coaches to understand arousal: how it occurs, when it occurs and, most importantly, how to control it. This is to maximise the benefits an athlete can get from arousal. In sports, athletes need to control their arousal levels to achieve optimal arousal levels - this is the point at which the level of arousal corresponds with performance levels. To prevent arousal from becoming out of control, athletes can use stress techniques to control their arousal levels.
is a somatic/physical technique that can be used to control arousal. This is the process of the skill and movement that is about to take place. The performer will picture in their mind the skill being carried out, as they would want it to happen in the real situation, and imagine it going perfectly well. This technique allows the performer to focus on the task in front of them and block out any distractions, such as the noise of the . A common example of this method is used when taking a conversion during a rugby match. A player taking a conversion or penalty from the tee will often pause and concentrate on the ball and posts; they may even swing their arms and legs to help prepare their body – this is how they visualise and imagine the perfect kick. For example, Welsh fly-half Dan Biggar is known so well for this mental (and physical) preparation for his conversions that his movements are now known as 'The Biggarena'.
self-talk is a cognitive/mental method that can be used to control arousal. This is the process of telling themselves uplifting and inspiring messages, words, mantras and thoughts regarding performance and even their ability to do something well. A common example of this method is a long jumper preparing for their run-up. The athlete will often be seen mumbling to themselves; however, they are often saying good and motivating things to themselves like "I've got this" and "I can do this!".
breathing is a somatic/physical method that can be used to control arousal. This is the process of the performer taking in large, controlled breaths before performing a task, such as for 4 seconds, holding for 4 seconds and exhaling for 4 seconds. This helps to control arousal, as slowing and controlling the breath activates the nervous system and the performer’s focus is placed on breathing technique and away from the arousing situation. An example of this is a gymnast inhaling and exhaling deep controlled breaths as they await the music to begin their floor routine.