Mental preparation
Imagery and mental rehearsal
Mental preparation gets the mind ready to perform, usually before competition or in a break.
- picturing something in the mind. A performer might picture a calm, relaxing place to reduce anxiety, or picture the noise of a big crowd so it doesn't surprise them. A gymnast pictures a calm beach before a final.
- going through each step of a skill in the mind before doing it, picturing it done well. A long jumper pictures every stride of the run-up and the take-off before the jump. It builds confidence and helps the body prepare.
Key terms
Selective attention and positive thinking
- focusing only on the relevant information and blocking out distractions. A cricket batter watches the ball leaving the bowler's hand and ignores the crowd; a long jumper focuses on the take-off board. It is used during performance.
- thinking or saying positive things to yourself, such as 'I've practised this, I can do it'. It replaces negative thoughts and boosts confidence. A footballer uses it before taking a penalty.
Exam tip
Name the technique, then explain how it helps: '…which reduces anxiety, so she performs better'.
Key terms
When each technique is used
| Technique | Usually used | What it mainly helps |
|---|---|---|
| Imagery | Before performing, or in a break | Reducing anxiety, staying calm |
| Mental rehearsal | Just before a skill | Confidence, and preparing the movement |
| Selective attention | During performance | Concentration, ignoring distractions |
| Positive thinking | Before and during | Confidence, replacing negative thoughts |
Many performers combine them. A tennis player might use imagery to stay calm before a match, mental rehearsal before serving, and selective attention to focus on the ball during a rally.
Choosing a technique
To choose a technique for a performer, start with their problem:
- Too anxious before a big event: imagery of a calm place, or positive thinking.
- Losing focus because of the crowd or the score: selective attention.
- Unsure of a complex skill, such as a gymnastics routine: mental rehearsal of each part.
- Confidence is low after a mistake: positive thinking, such as 'next point, I can win it'.
The techniques are most useful when they are practised in training, so the performer can use them easily under pressure.