Psikologi : Mental Skill

CHARTING YOUR MENTAL SKILL PROGRESS

1. Concentration
2. Management of pressure
3. Self-confidence
4. Positive attitude
5. 100% effort
6. Patient with Yourself
7. Ability to stop negative thoughts
8. Having fun

RELAXATION SKILLS
Typical signs of over-arousal

1. Muscles become too tight & rigid
2. Fast heart rate irregular breathing, high blood pressure
3. Difficulty in concentration & focus
4. Inability to think clearly & accurately
5. Attention gets fixed on one thing & can’t seem to refocus
6. Feeling of high anxiety (fear)
7. Become fatigue very quickly
8. Become increasingly negative & self-critical
9. Decreasing emotional control

Typical signs of under-arousal

1. Your feeling don’t have much energy
2. Feeling of being slow
3. Poor concentration (easily distracted by anything)
4. Low patience
5. Noticeable absence of tension (anxiety)
6. Poor sense of timing (late) & anticipation
7. Appearance of being bored & lazy
8. A sense of helplessness

STRATEGIES FOR LOWERING AROUSAL

1. Deep breathing
2. Take more time doing everything
3. Focus on doing the best you can
4. Play within Yourself
5. Contract & then relax those muscles
6. Focus on target
7. Play with your mind
8. Keep a positive & attitude constructive
9. Create the strongest mental image
10. Self-talk
11. Try to having fun (keep smile)

INCREASE CONCENTRATION

1. Follow preparation before match, use dead time during match to refocus.
2. Follow a consistent routine.
3. Try refocus on things.
4. Use goal-setting (set specific performance goals, have a plan)
5. Practice eye control.
6. Use physical relaxation to avoid anxiety. 
7. Practice with distractions
8. Self-talk (let’s go, come on, etc.)
9. Use cue objects (targets)
10. Use initiate concentration (shadow technique)
11. Don’t evaluate bad technique negatively
12. Don’t change your mind on target
13. Develop, practice & follow routine
14. Use deep breathing
15. Visualization to focus what to do next (before & during match)

INCREASE ACTIVATION
Physically:

1. Forceful movement, jumping up & down.
2. Keep the feet moving.
3. Increase breathing rate
4. Create the strongest image of the best player.

NCREASE ACTIVATION
Psychologically:

1. Use positive statements.
2. Use mood words (quick, fast, etc)
3. Think of the situation as a challenge.
4. Try to give 100% effort.
5. Think of things that produce energy.
6. Listen to fast, loud music

sumber : Prof. Sukadiyanto, M.Pd, bahan ajar psikologi kepelatihan olahraga | UNY| Yogyakarta