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Cognitive and Behavioral Strategies for Staying Focused during Competition in the Elite Archers

Um, Sung-Ho University of Ulsan, Korea

• According to the classification of sports by Gandlsman and smirnov(1971) • There are 7 categories base on the specific performance nature of sports.

• All voluntary sports activity is performed in coordination with complicated muscle contractions in static and Dynamic state.

• Especially archery and shooting has the characteristics of less vigorouse muscle contration action.

• However this 2 sports demand the coordination of fine muscles and mainly related to regulate the stress and to control mental state and endurance during the competition.

• Archery shooting skill is self-paled or closed skill.

• Archers must have the mental and psychological skills for the success of the competition.

Psychological contributions

• • • • Each sports is unique.

Each sports make special demand on athletes.

Consequently , the psychological approaches associated with proficiency in each sport must be specifically identified.

And they need to be developed effectively.

But there are problems or considerations in common associated with just about every form of competition.

The following are typical concerns associated with thoughts and feeling(cognitions)as expressed by many athletes.

① how to deal with anxiety before an event.

② how to sustain motivation for practice session and competitive event.

③ how to deal with setbacks after less than ideal performances.

④ how to learn how to focus attention effectively.

⑤ how to develop and know when to habit like or adaptive behaviors.

⑥ how to prepare mentally for an event or competition.

⑦ how to control and direct emotions during the performance during the competitive situations.

⑧ how to maintain competitive intensity.

• Being able to resolve these and related concerns permits on athlete to come closer to the realization of skilled performance.

• It’s all part of the mental and emotional preparation for sport and exhibition of performance.

Characteristics of Elite Archers

 Are successful archer distinguished by certain key personality characteristics?  What motivates athletes to participate in archery competition?  Why are some archers so motivated to achieve competitive success, whereas others dread the mere thought of competition?

 How does one psych up for optimal performance without psyching out.

 These are some of the important questions addressed at the first stop to understanding archery sports and archers behavior during the competition. And this part focuses on personal factors – personality characteristics, individual orientations and emotions that affect performance and psychological mental status in archery shooting.

Visualization

• See myself • individualized visualization process

- What you see, usually what you get. - I could see my shooting good form and good technique. - visualize perfect routine.

- visualization - key world(positive things in there) - How do you get the visual. - What's gonna do now?

- Visualization in shooting. 1. closed eyes and shooting. 2. Pre-shooting • picturing my match. • every thing is already seen. 3. before the sleeping ․ competition situation ․ see my self ․ goal setting ․ visualize the success 4. skills to be refined 10 - 15 min/day

- When visualization is needed 1. practice session 2. new skill training 3. correction new skills

Source of Stress and Anxiety

In athletes, stressors include worry about performing up to capabilities, financial cost and time needed for training, self doubt about talent, and relationships or traumatic experience outside of sports such as the daily life affairs. These thousands of specific stress sources fall into some general categories determined by both situational and personality.

1. Situational Source of Stress a) importance placed on an event or contest. b) the uncertainity that surround the outcome of the event. 2. Personal Source of Stress a) trait anxiety a personality factor that predisposes a person to view competition and social evaluation as more or less threatening. b) Self-esteen c) Social physique anxiety

Coping with Adversity

Coping : as a to manage specific external and/or internal demands or process of constantly changing cognitive and behavioral efforts conflicts appraised as faxing or exceeding one's resources. ∘ Athletes should learn a broad spectrum of coping stratergies to use in different situations and different source of stress. ∘ problem - focused coping → information, goal setting. emotion - focused coping → regulating emotional factors.

On-site Relaxation Tips

1. Smile when you feel tension coming on. 2. Have fun - enjoy the situation. 3. Set up stressful situations in practice. 4. Slow down, take your time. 5. Stay focused on the present moment. 6. Come prepared with good game plan.

Arousal - inducing technique

1. Increased breathing rate. 2. Act energized. 3. Use mood words and positive statement. 4. Listen to music. 5. Use energizing imagery. 6. Complete a precompetitive work out.

RELAXATION Ⅰ. WHAT IS RELAXATION ?

Relaxation is a state where one is physically and mentally free from controlled tension, anxiety and thoughts. It is characterized by feelings of ease, looseness, tranquility and rest. Ⅱ. PURPOSES OF RELAXATION TRAINING A. Physiological Calming of Body B. Attentional Shift from Anxiety Provoking Thoughts to a Relaxation Set Ⅲ. WHY LEARN RELAXATION TRAINING ?

A. Arousal Control B. Basic Skill for Image Training C. Health Benefits

Ⅳ. LEARNING TO RELAX A. Phases In Relaxation Training 1. Phase 1: Tense-Relax Cycle--tense and relax various muscle groups throughout the body focusing on the feelings associated with tensed and relaxed states/Time (7-10 days; 20mins. aday) 2.Phase 2: Relaxation only Cycle--relax muscle groups individually without tensing. Begin to use a cue word or symbol to signal relaxation (e.g., relax)/Time (7-10 days).

3.Phase 3: Full-Speed Relaxation--begin to add speed by learning to relax the individual muscle groups more quickly. The ultimate goal is to learn to relax deeply in the time it requires to take a deep breathe, inhale and exhale slowly 20 times a day. 4. Phase 4: Utilization Stage--begin to use relaxation in anxiety provoking conditions. Practice first under low stress conditions employ relaxation under highly stressful condition.

B. Creating The Right Physical And Mental Climate (Common Elements In All Relaxation Response Programs) 1. A Quiet Environment 2. A Comfortable Position 3. A Mental Device or Cue 4. A Passive Attitude

C. Basic Relaxation Training Principles 1. Number of muscle groups involved (see attached) ⅰ. 16 ⅱ. 07 ⅲ. 04 2. Key points to remember ⅰ. when learning relaxation focus on the differences between tension and relaxation ⅱ. relaxation is a skill - it must be practiced regularly if it is to be learned.

ⅲ. overshoot principle - tense the muscle and then relax below previous level ⅳ. you cannot force yourself to relax - you must let it happen.

ⅴ. breathe through your nose as you breathe out, say the word "relax" silently to yourself ⅵ. if you hear noises while relaxing don't try to block them out - instead focus on your breathing ⅶ. in sport, relaxation is typically used in conjunction with other psychological skills like imagery .

Ⅴ. SUMMARY Relaxation is an effective psychological tool for all athletes to develop. Moreover, although there are many different relaxation programs, they all follow the same basic principles.

CENTERING FOR ATHLETIC SUCCESS

Centering is a mental focusing technique which was originated from oriental principles and has been found to be very useful for athletes in a variety of sports. It is briefly described below.

Ⅰ. WHAT IS CENTERING?

Centering is a method of focusing one's attention on one point by directing thoughts toward the center of the body. It is designed to allow an athlete to clear his or her head of distracting thoughts and reduce unwanted muscular tension. It can be executed at time and only takes a few seconds to complete.

Ⅱ. CENTERING STEPS Step 1 : Assume a good athletic stance with kness bent and feet shoulder width apart. Step 2 : Slowly inhale trhrough the nose and fill your stomach/abdomen (not chest) with air. Think of a point behind your navel and say "center" to yourself and you inhale. Step 3 : Slowly exhale through your mouth and consciously relax your muscles. Say the word "focus" or "relax“ to yourself as you exhale and let your body go loose. Step 4: Initiate action.

Ⅲ. PHASES IN CENTERING TRAINING Phase 1 : Progressive Relaxation And Breathing Skills.

Along with relaxation training, spend some time focusing on the easy, natural rise and fall of the stomach as you breathe. Let the stomach muscles totally relax. Proper breathing comes from the diaphram, not the chest ( 5 minutes a day with relaxation training).

Phase 2 : Breathing Skills and Centering For Attention. Practice centering without the five minute progressive relaxation. Do 20 to 30 times a day. Breathe In (nose) Breathe out (mouth) "Center" ------------- "Relax" -------- "Focus Attention" Phase 3 : Centering During Workouts and Competitions. Practice centering between run through, drills, etc.

Later, make it a habit to center each time you begin action.

Ⅳ. WHEN TO CENTER 1. When frustrated with yourself or some one else. 2. Immediately prior to the beginning of a match or event. 3. Immediately following a momentary loss of control (a mistake, error, etc.)

Ⅴ. CENTERING REMINDERS Centering is not magical. It is a learned psychological skill which if it is to be used effectively must be practiced. Since it only requires a few seconds to execute, athletes should center 10 to 20 times at various points in practice or competition.

Ⅵ.APPLYING RELAXATION, CENTERING AND IMAGERY TO NONATHLETIC SITUATIONS 1. Use to calm athletes down while traveling. 2. Use before bed, to help the one get to sleep. 3. Imagine future situation - work through tough situations before you are in them. 4. Archers can use these skills to calm themselves down in frustrating situations. 5. Use before taking important event. 6. Confidence in relaxation can help one feel good and believe in themsleves.

Ⅰ. Introduction

 Archery competition in the major International event became more competitive.

 The FITA Olympic Round which all the matches are competed face to face shooting format.

 This new shooting process affect archer’s shooting skills as well as mental aspect.

 How the archer feel and concentrate during the competitive situation is the most decisive factions in winning.

 Inquires regarding archery training and performing strategies of top archers.  Detailed information on cognitive and behavioral strategies: feelings, thoughts and behaviors  Elite archer's practice and competition routines would provide valuable mental training guidelines for other archers.

 Archery shooting requires concentration of high intensity.

 A single error in shooting might lead to significant impacts on the performance outcome and psychological states of the archer.

 In an important event, many external factors including spectators and reporters create additional distraction.

 Archers are trained in order to cope with the external factors that distract concentration in competition.

 Ability to concentrate or stay focused in competition is a main psychological skill.

 Psychological skills in sports are defined as diverse strategies used to overcome stress in competition.

 Psychological skills in sports include concentration, motivation, imagery, confidence, anxiety regulation, goal setting, and discriminate successful athletes.

 Concentration is a major psychological skill which discriminates successful athletes.

 In archery, concentration is even more important because of the very nature of the sport.  Athletes in all sports employ cognitive and behavioral strategies differently to maintain concentration during competition.

 Ability to concentrate is one of the characteristics of elite archers.

 Elite athletes have provided evidence that they use positive imagery, self-talk, and maintain positive attitudes throughout the event.

 The purpose of the study were : 1) To assess the elite archers’ perception of the importance of concentration.

2) To assess their actual ability to regulate the perceived concentration. 3) To examine cognitive and behavioral strategies frequently employed during the archery competition.

Ⅱ. Method

Participants

 A total of 63 elite Korean archers (37 males and 26 females).

 Participated in the National Sports Festival (2001) Archery Competition.

 Participants had the mean experience of 12years ( ranging from 5 to 22 years ).

 Qualification Round mean score 1348.9 points (possible 1440 points).

 Olympic Round Elimination Match 18 shots : 172.0 points (possible 180 points).

 Olympic Round Final Match 12shots : 115.2 points (possible 120 points).

 Standard deviation for their scores was very low.  Indicating that they were homogeneous.

Measures

 Questionnaire for the study: • first section : demographic information (years of experience, best scores, training hours, psychological training hours).

• second section : perceptions of concentration and actual ability to regulate concentration (14 factors were identified). • third section : open-ended questions to identify cognitive and behavioral strategies the athletes employed for maintaining concentration.

Data analysis

 Means and standard deviation were calculated for 14 factors.

 Responses on the open-ended questions were analyzed.  Raw data were classified according to similarities in meaning and grouped into major categories.

Ⅲ. Results

Importance of Concentration

 The archers felt that concentration were the second most important mental factors in competition ( mean 9.29 on 10-points scale ).

 Self-confidence was ranked at the top ( mean 9.45 ).

 Self-management (mean 9.03)and mental toughness (mean 8.92) appeared more important.

 These findings suggest the need for the importance of concentration during competition.

 Self-confidence and self-management should be included in psychological training.

Concentration Strategies during Competition

While waiting on the shooting line

 113 responses were grouped into 8 categories.

• confidence enhancing behaviors were most frequently mentioned.(36%) - self-talk - fighting - go for it - thoughts about doing one's best

• Imagery-related behaviors (15%) - doing imagery - think about successful performance • Calmness and relaxation (15%) - deep breathing - stretching - checking equipment and focusing on a specific object

While aiming and shooting

 Confidence related responses for concentration (40%) - shooting with confidence - confidence enhancing behaviors - doing one's best  Other categories - rhythm and kinesthetic senses - timing while aiming and shooting - focusing on targets - thinking posture - thinking nothing - thinking positive outcomes

While playing behind opponents

 Tend to be under pressure.

 Elite archer exhibited positive attitude.

 Doing one's best was the most important theme.

 Trying their best with success in the mind.

 Others included confidence, relaxed state and focusing on posture.

While leading

 7 categories emerged from 70 responses.

 frequently employed were - playing just like now.

- doing one's best.

- shooting in calmness.

- thinking about posture.

After competition

 After competition, archers tended to reflect on previous competition and prepare for next competition.(38%) - self-reflection - finding weakness - checking posture and forms.

 Try to motivate to psychologically prepare for upcoming event.(23%)  Accepting outcome positively.  Regrets.

 Feeling of confidence.

 Images of competition.

Ⅳ. Discussion

 Perceived concentration was a highly important mental factor during competition ( mean 9.21 ).

 Ability to regulate concentration was moderate ( mean 6.76 ), compared to perceived concentration.  The difference between importance and ability of concentration reflects the need for mental skills training specifically focusing on concentration.

 Archers demonstrated diverse and specific strategies for concentration on competition stages.

- relatively positive and constructive - maintained positive attitudes even when they were behind the opponents  Confidence enhancing behavior should be emphasized.

( positive thoughts, self-talk, shooting with confidence)

 Confidence-related strategies were the most frequently utilized in the competition reflecting the nature of mental skills among top archers.

 After competition, athletes reflect on their performance.

- checking weakness - checking strength  Reflection on past performance and mental preparation for upcoming events is on important process.

 They seemed to learn how to keep focusing after the competition.

 These findings provided information on cognitive and behavioral strategies for staying focused during the archery competition.

 These findings may help archers and coaches implement the concentration training in various aiming sports.

Table 1. Means and Ranks for Importance and Actual Ability Regarding Psychological Factors in Competition Factor Concentration Positive attitude Motivation Mental toughness Self-confidence Imagery Specific goals Team cohesion Anxiety regulation Emotional control Sportspersons Assertive play Self-management Leadership Importance Mean 9.29

8.55

7.90

8.92

9.45

7.41

7.90

8.49

8.48

8.51

7.00

7.34

9.03

7.54

Rank 2 5 9 4 1 12 9 7 8 6 14 13 3 11 Actual Ability Mean 6.73

6.19

6.56

6.69

6.46

5.92

6.87

7.21

5.74

5.84

6.35

5.94

6.58

6.35

Rank 3 10 6 4 7 12 2 1 14 13 8 11 5 8 Difference Mean 2.45

2.35

1.34

2.23

2.90

1.43

0.97

1.25

2.72

2.63

0.62

1.41

2.44

1.15

Rank 4 6 10 7 1 8 13 11 2 3 14 9 5 12

Table 2. Concentration Strategies: Waiting on Shooting Line Concentration Strategies

A. Confidence-enhancing behavior

Confidence-enhancing self-talk (33) “ Fighting ” “ Go for it!?(4) Do ones best?(5)

B. Imagery

Image training (10) Positive images during practice(7)

C. Calmness and relaxation

Maintaining calmness (10) Retrospection with relaxation (4) Staying like “ let it go?

” (3)

D. Breathing and stretching

Deep breathing (6) Stretching (4)

E. Checking equipment

Checking bow (8) Checking equipment (2)

F. Focusing

Focusing on target (3) Focusing on specific objects (3) Focusing inwards (3)

G. Habitual behaviors (5) H. Others (3)

Frequency (%)

42 (36%) 17 (15%) 17 (15%) 10 (9%) 10 (9%) 9 (8%) 5 (4%) 3 (3%)

Table 3. Concentration Strategies: Aiming and Shooting Concentration Strategies Frequency (%)

A. self-confidence

Shooting with confidence (21) Confidence enhancing behavior (13) "Fighting!" (2)

B. Rhythm and kinesthetic senses

Rhythm and kinesthetic senses (5) Fast shooting timing (3) Others (4)

C. Focusing on target (12) D. Thinking posture (11) E. Thinking "nothing" (7) F. Thinking positive outcomes (6) G. Calmness (3) H. Others (3)

36(40%) 12(13%) 12(13%) 11(12%) 7(8%) 6(7%) 3(3%) 3(3%)

Table 4. Concentration Strategies: Playing Behind Opponents Concentration Strategies Frequency (%)

A. Do ones best

Do ones best (21) Never giving up (9) One shot at a time (6)

B. Confidence about winning

“ I can win.

” (14) Shooting with confidence (11) “ I can do it.

” (4)

C. Relaxed states of mind (7) D. Focusing on posture (5) E. Think it as practice (4) F. Opponent makes mistake (4) G. Think what I can do (4) H. Others (10)

36 (36%) 12 (12%) 7 (7%) 5 (5%) 4 (4%) 4 (4%) 4 (4%) 10 (10%)

Table 5. Concentration Strategies While Leading Concentration Strategies Frequency (%)

A. Play just like now

Play like now (14) Think about not making errors (10) Score management (2)

B. Confidence

Shooting with confidence (15) Thinking about winning (4)

C. Do ones best (17) D. Shooting in calmness (10) E. Think about posture (7) F. Not thinking about opponents (4) G. Others (7)

20 (29%) 19 (21%) 17 (19%) 10 (11%) 7 (8%) 4 (4%) 7 (8%)

Table 6. Concentration Strategies After Competition Concentration Strategies A. Self reflection Self reflection(13) Finding weakness(13) Checking posture(6) B. Preparing for next competition Motivation for next competition(8) Preparing for next competition(6) Psych-up(5) C. Acception outcome positively(11) D. Regrets(9) E. Feeling of confidence(5) F. Images of the competition(5) G. Others(3) Frequency(%) 32(38%) 19(23%) 11(13%) 9(11%) 5(6%) 5(6%) 3(4%)

Pre performance routine for Archery Competition

◦ Routine : State of systematic habits on the thoughts and behaviors related with performance tasks which will be done before the specific sports skill ◦ Each archer has own specific performance routine based on the cognitive and behavioral strategies for staying focused in Archery competition. - detailed behavioral aspect - feeling - thoughts

Aspect for pre performance routine

◦ Cognitive factor for performance - mental relaxation - technical cue - imagery - cognition reconstruction - positive thought (thinking) - confidence - concentration - self talks - decision making ◦ Behavioral factors for performance - physical relaxation - movement for specific shooting skills

◦ The effect of pre performance routines on other sports : Golf - selection in target area (position) - imagery of ball flight trajectory - sensation of shot - swing tempo - pre swing movement - setting and alignment - waggle - focusing on targets (objects) - attentional regulation - self - talks - visualization - arousal control

◦ The effect of pre performance routine To enhance performance during the competitive situations and competition procedures. • • • • to prevent in focusing disturbance and non related potential cues to prevent in focusing technical mechanisms warm up status to keeping the proper physical, mental state for skill performance. ◦ Theory 1. Schmidt (1975) : Schema Theory 2. Fitts (1964) : Stage of motor learning 3. Adams (1969) : Set hypothesis Mental rehearsal

• • • • • Consideration factors Considerations in routine Characteristics of tasks level of skills individual preference recall in proper movements of skills warm up in physical, mental state matching in skill level considerations in archery skill • less decision making process • • • reflective skill performance negative thoughts focusing on disturbance factors

◦ Aim for developing individual routine of archery shooting in pre competition and during competition and also provide practical routine method to enhance the psychological skills in archery competition. Subject : Elite archer ∘ ∘ ∘ Qualification Round (1340-1350 points) Age 19-25 male 5, female 5 (total 10) ∘ experience ( 7- 12 years)

Procedures

1 step 2 step 3 step 4 step developing individual routine Date pool in individual routine program dimension high order themes - practice pre routine program - for 2 months - analyzing the effect - To discuss in routine process • • • • and effect in potential ability physical record adopted routine proposal

To analyze the pre-routine effects in Archery shooting. qualititative and quantititative analysis was used. To analyze the effect of the pre-routine in depth interview was used to verify archers thoughts and feelings.

Data pool for routine program

dimensions higher order 1) Cognitive preparation ∘ use of shooting cue ∘ motivation in shooting ∘ keeping confidence ∘ imagery ∘ positive self talking ∘ control of arousal level 2) behavioral preparations ∘ physical relaxation ∘ focusing to objects

Cognitive Preparation

1) use of shooting cue ∘ automatic processing in skill execution ∘ focusing in critical skill movement 2) aggressive minds ∘ stress avoiding thoughts ∘ stress against thoughts

3) keeping confidence ∘ believe in ability and skills ∘ I can play (shooting) well ∘ focusing in positive aspect of shooting ∘ I can do something 4) imagery ∘ consistency in movement pattern ∘ sensation of the skill performance ∘ stimulus - nueromuscular pattern coordination ∘ not disturbed from extra environments

5) positive self - talks - talk with inner self - self - explanation - remind the past framing or competition - express vivid feeling 6) Control of arousal level ∘ find proper level of arousal ∘ maintain arousal level

Behavioral Preparation

1) physical relaxation ∘ physical relaxation leads to mental ∘ relaxation muscle relaxation ∘ delete excessive tension 2) focusing in object ∘ ∘ to avoid to focusing in body to focusing on other objects

Data pool for pre routine details

1) shooting cue - keep the pressure point to prevent the bow movements - feeling on drawing arm - clicker timing - balancing bow arm and drawing arm - maintain left arm when drawing - maintain left shoulder when drawing - keeping left arm tension after releasing - keeping right elbow after releasing 2) motivational thoughts - believe myself and processing - reminds other person - imagine my performance (champion) - hard working practice - test my self - break the record

3) keeping confidence - short shooting time enable to shoot good - I am always good in competition - I am generous in archery - I cam shoot at perfect points 4) imagery - smooth shooting sensation - drawing shooting cue in mind - feeling of winds - imagine 6 perfect shot - imagine my self on the shooting line - imagine past best performance - recall the balance and anchor point

5) positive self - talks - one shot at a time - only focusing bow arm - I can do my best position - it is fun and enjoy the shooting - I am confident in this competition - do as practice - challenge is nice thing to do - think only posture 6) arousal level control - tension in muscle - longer shooting time - sweating on hands - unstable legs - tension in whole body - not clear view

7) physical relaxation - deep breathing - looking at target with abdominal breathing - muscle relaxation - relaxation in shoulders 8) focusing on objects - looking at yellow zone - looking mountains or clouds - focusing on timer (clock) - looking at wind flags - counting walking pace

Practical method to producing routine

1) Sequencing the specific timing from arriving at the venue to start shooting 2) Set the own behaviors and though according to time flow 3) Adopt the pre performance routine in practice session 4) Modify the pre performance routine in positive state 5) Re setting the routine 6) Adopt the modified routine in practice and competition