3A/3B MENTAL SKILLS TRAINING

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Contents

• • • • • • • • • • • • • Distinction between stage 2 and stage 3 content Overview of the role of mental skills Overview of stage 3 mental skills Periodisation of mental skills Tapering Peaking Recovery Overtraining Burnout Introduction to Models of Behaviour Social learning Theory Social Cognitive Learning Theory Theory of Reasoned Action 2

Contents

• • • • • • • • • Theory of Planned Behaviour Transtheoretical Model of Change Exercise Adherence Introduction to Psychological and Sociocultural Issues and Changes Transition from Junior to Senior Sport Transition from Amateur to Professional sport Transition from Elite Sport to Retirement Values and Participation in Physical Activity References 3

1. PERIODISATION OF MENTAL SKILLS TRAINING

Phase of Training Preparation Phase

Annual Training Plan

Competition Phase Macro Cycles General Preparation Specific Preparation Pre Competition Meso cycles Micro cycles Competition Eval Transition Phase Eval Transition Phase

Periodisation is the division of the year into smaller, easier to manage blocks of time. Instead of looking at the year as a whole, it is broken down into phases, macrocycles, mesocycles and microcycles.

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1. PERIODISATION OF MENTAL SKILLS TRAINING

The annual training programme can be broken down into 4 phases – preparation, competition, evaluation and transition. These 4 phases are then broken down into macrocycles.

Phase of Training Macro Cycles Preparation Phase General Preparation Specific Preparation

Mesocycles are smaller blocks of time which together form a macrocycle. Each mesocycle has a specific goal or objective. Mesocycles are between 4 – 12 weeks long.

Meso cycles Micro cycles

A microcycle is a smaller unit of time normally between 3 – 10 days long Several microcycles form a mesocycle.

The Preparation Phase broken down to show the relationship between macrocycles, mesocycles and microcycles 5

3. PEAKING FOR OPTIMAL PERFORMANCE

• “Peaking” is the term used to describe a temporary training state which allows the athlete to perform at their optimal level . Peaking at key times is a result of a well thought out annual plan.

• Players who have peaked are said to be in the “Ideal Performance State (IPS)” or in “The Zone” which includes being at their optimal readiness to perform from a psychological, physiological, technical and tactical perspective.

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EFFECTS OF TRAINING ON PERFORMANCE

Optimal training load – peak performance

Performance

Overtraining – performance deteriorates Under training – player not achieving optimal performance

Training Volume

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5. OVERTRAINING

Overtraining occurs when an athlete has been repeatedly stressed by training to the point where the rest periods between sessions are no longer adequate for recovery to occur.

Overtraining frequently occurs in athletes who are training for competition or a specific event and train beyond the body's ability to recover in the time available. It is an imbalance between work and rest.

Overtraining is also common in young sportsmen / sportswomen who are training with several teams at once eg school, club, district, state.

Outstanding Geelong footballer, Nathan Ablett, (pictured left), was forced to walk away from AFL after he revealed he was suffering from “burnout.” He no longer enjoyed the game.

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SOCIAL LEARNING THEORY

www.flickr.com/photos/marcopako/2771657304 / www.flickr.com/photos/caveman_92223/3250116134 / Michael Phelps was a role model to millions of young swimmers until he got photographed using drugs.

Discuss; 1. Phelps as a role model before drugs 2. Phelps as a role model after drugs 3. What negative re – enforcements did he get about his behaviour?

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SOCIAL LEARNING THEORY

Role models can have a negative influence by; • Demonstrating poor sportsmanship / cheating • Being involved in unacceptable off field behaviour – drugs, alcohol etc.

• Being aggressive beyond the scope of the rules of the game.

• Having no respect for teammates, officials and opponents • Exhibit sexist, racist, or other offensive characteristics.

Marion Jones, pictured right was stripped of her gold medals after testing positive to the use of performance enhancing drugs.

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SOCIAL LEARNING THEORY

How the senior players / elite players behave can have a positive influence if they; • Demonstrate high standards of fair play and sportsmanship • Maintain a clean image on and off the field • Respect the game officials, teammates and opponents.

• Accept individual differences within the team • Have a high work ethic An observer / junior player who witnesses these behaviours being positively reinforced is likely to copy them and demonstrate them in the future.

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TRANSTHEORETICAL MODEL OF CHANGE

The Transtheoretical Model of Change is a 5 step cyclical process that an individual goes through as part of changing their behaviour.

Stage 1 Precontemplation Stage 5 Maintenance Stage 2 Contemplation The Transtheoretical Model of Change

Stage 4 Action Stage 3 Preparation

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TRANSTHEORETICAL MODEL OF CHANGE Stage 5 Maintenance

The stage where the new behavior pattern is sustained for an extended period of time (more than 6 months) and is now consolidated into the lifestyle of the individual. This maintenance period lasts up to 5 years at which point the individual is regarded as having made a lifetime commitment to regular exercise.

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TRANSTHEORETICAL MODELOF CHANGE

Determining When Change Occurs

2 main measures used to gauge when, and the degree to which, behaviour has changed; •

1. Decisional balance

Initially, the cons (reasons not to change eg too hard, not enough time, cannot be bothered) are more significant / important than the pros (benefits of change – eg fitness). As you move through the stages, this imbalance reverses as change occurs.

C P P C C P Cons outweigh pros – no real change occurs.

Pros / Cons about equal – some change occurs.

Pros outweigh cons – significant change occurs.

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TRANSITION FROM ELITE SPORT TO RETIREMENT

Many of the skills learnt during the course of their careers are transferable and can assist in getting them involved in a new career which utilises these skills eg commentators, umpires, coaching. Tony Roche won 16 grand slam titles as a player. After retiring from the game, he remained in the sport as a coach of; • Lleyton Hewitt • Roger Federer • Pat Rafter Roche has also captained the Australian Davis Cup team. www.flickr.com/photos/28990363@N05/3248680662/ Norma Plummer represented Australia as a player between 1972 – 1981 as a player. In 1996, she coached the Melbourne Phoenix and subsequent to that, the AIS in 1999 before taking over the National team in 2003, 15 www.flickr.com/photos/foraggio/120235728/

VALUES AND PARTICIPATION IN PHYSICAL ACTIVITY

 Positive Values Learned From Participation in Sport www.flickr.com/photos/wjarrettc/105759 427/ www.flickr.com/photos/wwworks/2873707251/          Courage Sportsmanship Work Ethic Respect for team mates, opponents and officials Team work Honesty Integrity Putting team before self Loyalty