VISUALISATION

'I used visualisation because it required no equipment and was quick and easy to set up. This meant I lost no training time setting things up and was able to maximise my time on using this approach to help develop my mental performance.'

'I also used visualisation because it has been proven to develop mental factors in sport science research. This meant I really trusted this approach and tried my hardest to use it correctly meaning I started to develop my emotional performance.'

'Finally, I used visualisation because I was able to use it in any location. This meant I was able to use it in the house on my own when I first started to help me initially master the approach and feel comfortable using it. Then, I was able to use in a performance environment once I was proficient at using it to help calm me down in the heat of the moment.'

VISUALISATION

'It is important that you initially carry out visualisation at home on your own. This is because it will give you the time and space to master the approach without the presence of others meaning you will not feel embarrassed or rushed and can take your time to carry out the approach correctly.'

'It is also important that you initially carry out visualisation with all electronic devices turned off. This is because it will ensure you do not get distracted when first attempting the approach meaning you can give it 100% of your attention which can lead to you mastering it quickly.'

'Moreover, it is important that you visualise all of the sights, sounds and smells of this high pressure situation. This is because it will paint a vivid image of the situation you are imagining so when you step into that moment, it will feel like you have already experienced it which can help you remain calm and make the correct decisions.'

'Finally, it is important that you visualise yourself being successful. This is because it will boost your confidence when stepping into these situations meaning you can perform your actions with conviction and perform well.'

VISUALISATION

'It was good because it helped me feel more relaxed in high pressure situations than before. When serving against a break point in tennis, I visualised myself being successful which lead to my somatic anxiety staying low and I was able to perform my serve with a fluid motion and make clean contact with the ball to score an ace.'

'It was also good because it helped me stayed relaxed before big matches. When sitting in the locker room before a tennis final, I visualised myself winning which lead to me remaining calm and entering the court with a positive mindset and taking risks during rallies to catch my opponent off guard and win points.'

'Furthermore, it was good because it helped me concentrate more than before. When serving at the start of the match, I was able to block out any anxieties I had and focus on the sub-routine of my serve which lead to me executing the serve correctly and getting a powerful first serve in to put my opponent under pressure.'

'Finally, visualisation was good because it helped me make better decisions than before. When my opponent was at the back of the court, I had already visualised space opening up at the front and this lead to me deciding to play an effective drop shot to catch my opponent out and me winning the point.'

POSITIVE SELF-TALK

• By using positive self-talk repeatedly you are more likely to believe it, this means that you start to behave in a positive way automatically for example...

• Preparing words or phrases reminds you how to respond in challenging situations this means that any negative thoughts or feeling are replaced with positive  and helpful thoughts that can benefit me by keep giong me calm and regaining my focus.

• The cue words used will be short and easy to remember this means that the approach can be used quickly for example..........

• The cue words used will be short and easy to remember this means that the performer is less likely to forget their cue words during the performance and is therefore able to use them to achieve the desired effect.

POSITIVE SELF TALK

Positive effects

• Performers may use a phrase that reinforces parts of their technique so that they focus on this and carry out their technique perfectly during performance. E.g. “Snap the wrist” when spiking in volleyball or “low to high” when playing a forehand drive in table tennis.

• Phrases such as “I am a very good shooter” can be used to try and increase confidence in certain situations for example I could............

• This benefitted my performance because it can be used when a player has lost self-control and has to regain focus and continue performing this meant that...........

Negative effects

• To control your self talk effectively requires a lot of practice. Performers might not see this approach as being as important as other forms of training such as skills, fitness or tactics training. As a result they may not practice it enough for it to be effective.

• Performers might not actually believe their own self talk. athlete might try to use positive phrases but at the same time be doubting their belief in what they are telling themselves. This will result in the athlete not fully committing to their self talk and as a result not have the desired effect on their emotions or mental state.

• Self talk will not improve an athletes performance on it’s own. If you are physically unable to perform core skills and movement patterns in the game, positive self talk will be ineffective.

• In the heat of the moment the athlete might not be focused on using their key words/phrases. This could result in them not being used at the correct times in order to avoid negative emotions or mental states.

• Requires a level of self belief in what is being said. Performers will often feel awkward and lack focus.