Section 1: Psychological skills report

Self-talk

Self talk is the dialogue that an athlete has with themselves whilst performing or
training. Self talk can have a large impact on the way the athlete plays, whether it is
positive or negative depends on the type of self talk.

Positive self-talk involves optimistic or affirming statements made by a player to

boost their confidence, overcome negative thoughts internally during performance.
Positive self talk can also be used to increase arousal whilst playing.
Positive self-talk is good because it can be used to boost confidence by increasing
self esteem and reducing self doubt through reassuring yourself that you are able to
make a shot or stop a goal. Positive self talk can also help reduce stress and anxiety
by allowing the performer to remain calm whilst playing through managing
nervousness.
There are some negatives to positive self talk such as overconfidence.
Overconfidence can lead to over arousal and ultimately a drop in performance. Lack
of self criticism can lead to too much positivity and can hinder critical self-
assessment and the recognition of areas for growth.

Negative self talk is critical internal dialogue used by a player that is pessimistic or
self defeating. Despite mostly being detrimental to performance, it can have some
positive effects on a player.
Negative self talk can be used to identify weaknesses in a player's performance and
help to improve it. Some athletes also used negative self talk as a way to motivate
themselves as a way to drive for improvement.
Although there are some positives they are heavily outweighed by the negatives.
Negative self-talk tends to decrease an athlete's confidence and increase stress and
anxiety during a game causing a drop in performance which can have a negative
effect on the performer's mental health.

Instructional self-talk involves the athlete giving themselves specific and task related
cues and reminders to help them focus on their technique and strategy as well as
overall goals. This type of self talk is ideal in improving skills, learning new
techniques and concentrating during performances.
Positives of instructional self-talk are that it allows the performer to remain focused
on the task at hand and can improve confidence by having a clear plan laid out.
There is a risk of putting yourself under a lot of pressure with instructional self-talk
and ending up overthinking and fearing making mistakes, and when you do it leads
to a drastic decrease in performance. Instructional self-talk is not fit for all situations,
as in high intensity sports, stopping to think about a technique or skill can cost a
performer the game.
Goal setting

Goal setting in sport is a process where athletes establish specific, measurable,

achievable, relevant, and time-bound (SMART) objectives to increase their
performance and motivation. It is a technique used to improve focus, direct effort,
sustain motivation, and increase the likelihood of achieving wanted outcomes.
Outcome goals are designed to focus on the end result, such as winning a hockey
match or coming first in 100m. Outcome goals are more focused on a long term goal.
They tend to be externally referenced which means they depend on external factors
and the performance of others around you. They can also be set for short term or
long term achievements.

Process goals in sport are goals that focus on the specific techniques, strategies,
and actions an athlete needs to perform to achieve. These goals are based around
the ‘how’ of performance, prioritising the methods and practices that lead to
improved skills and outcomes. Process goals concentrate on the behaviour of the
player required to perform the task, they are also within the control of the performer
as they are tailored to the athletes requirements.

Mastery goals in sport, also known as task-oriented goals, focus on the process of
learning, personal improvement, and skill development. These goals emphasise
effort, understanding, and the mastery of tasks, rather than comparing performance
to others or achieving specific outcomes. Mastery goals are based around the
journey towards the end goal such as obtaining new skills to improve your game.

Competitive goals in sport are goals that are focused on going against another
athlete. They tend to involve outperforming another player or winning competitions.
Competitive goals are usually extrinsically motivated and are driven by a desire to
win and gain success compared to others.

Energising techniques

Energising techniques are methods used to increase a players physical and mental
arousal, enhancing the athletes readiness for competition. Energising techniques are
also used to overcome tiredness, maintain focus and boost motivation.
Methods of energising techniques can be listening to music, the tempo of music can
set the tone for the body and increase the metabolic rates of several internal
systems, pep talks, getting performers more motivated by boosting confidence. By
using energising techniques players can reach their optimal level of arousal which is
crucial for athletes to reach their peak performance levels.

Imagery
Imagery in sport is a process where athletes use all their senses to create
experiences in their mind. This technique involves imagining yourself performing a
specific skill, strategy, or routine successfully, as detailed as possible. Imagery can
be used for various purposes, including improving performance, enhancing
motivation, managing anxiety, and boosting confidence. Imagery allows a performer
to visualise their routine which can lead to them becoming more confident with how
they will perform.

Section 2: Designing a psychological skills training programme

The player (player A) I have chosen to analyse is a hockey player. They have been
playing hockey from a young age and have played at a high level of competitive
hockey. Hockey is a physically demanding sport and is played at a high intensity
throughout the duration of a match. Player A tends to become fatigued around half
way through the match and therefore their performance drops and confidence
decreases respectively.

Player A has many good strengths as well as weaknesses. The benefit of having
weaknesses as well as strengths is there is room to work and definite areas that can
be improved.
Player A’s strengths are personality, self esteem, coordination and arousal. These
strengths work very well together as they can each affect each other in different
ways. Having a strong personality on the pitch during a hockey match is very
important as teams depend on one another for motivation and with strong
personalities in a team motivation will come along easily no matter what the situation
is.
Player A’s weaknesses are mainly aggression and attentional focus. From my
analysis of Player A, even though they possess a strong personality and good
arousal levels, they tend to become over aroused and lose their temper with
themselves during matches. This not can not only affect their own performance but
can also decrease the team's motivation, as if one player loses control, the team can
fall apart.

I believe that Player A should try to use positive self talk during their games. This is
because positive self talk can help them to not only manage their aggression but to
channel it constructively which could improve overall performance. Positive self talk
can also help Player A refocus their attention onto the game as it can remind them of
what is important in the match like their strategic aspects rather than letting their
emotions take over. They will also benefit from positive self talk in a way that aids
their decision making as it promotes rational thinking during performance.