Conclusion

Over the past 6 weeks athlete X has taken part in the psychological skills training programme that was designed for them based on their results from the assessment that they undertook. As the athletes psychologist it was my responsibility to oversee that they are improving in their sport by giving them psychological skills that are usefull to them and I think that I was successful in my job role because athlete X's performance has been enhanced and this is noticable from everyone who has seen them perform. I have suggested to athlete X that they continue using the skills that were taught in each session because they will be effective for furure references and the aspects that they have learnt from me can be passed onto others who are in a similar situation.

Here is an overview on how athletre X has progressed through the weeks of the programme:

When the game of volleyball is on the line and the competitive pressure is turned up high playing to your potential is all about how well you can execute mentally. That means how well you are able to stay calm and composed under pressure. I think that athlete X is now in control of doing this because of the skills that were taught helping these actions to be made possible.

Staying relaxed under big game pressure is one of the secrets to being able to play your game and the way you are capable of playing it. Before the 6 weeks psychological training programme was introduced athlete X would go into a game a little too nervous and therefore played tentatively and made a few mistakes which made them feel low however this has now changed and hopefully they will never feel this way again with the use of the skills now put in place.

Athlete X now has the ability to focus on what’s important in a game and can let go of everything else and this is a positive thing because concentration, when controlled is the key to an excellent performance and volleyball is too fast of a game to play well unless your concentration is in the right place when it counts the most so it is vital that athlete X’s levels of concentration stay up.

Athlete X can now quickly let go of their mistakes and get their head back in the game and this is because instead of them or others putting themselves down essentially continuing to make more mistakes they can carry on with the action that is in hand and this is because they have a significant amount of confidence in themselves now which is seen as a positive effect of the programme from my view because their performance is looking much more successful now compared to 6 weeks ago.

As a volleyball player you must make a commitment to work hard on your mental game as well as your physical one and this is said because you’d never leave your serving, digging or other skill execution to chance so don’t leave this critical mental part of your game up in the air.

Week 6

Date: Monday 10th February 2013
Time: 17:00 - 17:30
Location: Training Grounds - Inside (During Hours)
Skill: Goal Setting
Measuring Tool: Performance

Goal Setting allows the athlete to see how they are progressing with their performance in terms of achievment. This would improve and increase their confidence and motivational levels vastly because they know they have the potential to succeed. All of which enhances their performance so that they are showing their best achievment possible. Goal setting is not just about identifying what you want to achieve but also how you will achieve it (process goals) and measure that achievement (performance goals). When challenging goals are broken down into realistic steps and then systemically achieved motivation, commitment and self-confidence will grow.

There are three types of goals:

Outcome Goals which refer to the desired end result and can be highly motivating long term goals. These are out of the athlete's control because it is not up to you it is determined by the team and others affcted in the situation.


Performance Goals are where you get to obtain a personal best for example
making 15 consecutive serves in volleyball. These goals specify a specific standard to be achieved and are under your control.


Process Goals are set goals for what you have to do during training or a match to perform your best, improving the efficiency of your stroke by 10% is a good example. You have complete control to deal with the technique or strategy necessary to perform well.



The benefits of goal setting are that it helps you focus your attention and are very effective in helping to control anxiety. This results in improving your performance which has its benefits for you as an individual and as part of a team.


Action: In training you should set yourself a process goal that would improve your serving technique so that you have a better chance of serving it into an open space. This goal would be set out as improving the efficiency of your stroke by 35% and it can be measured by someone observing your performance and comparing the results from the first assessment. This process goal should essentially allow you to have an improved technique that allows you to serve the ball at a higher peak and therefore having a better chance of getting the point.

Evaluation: This method worked really well for the athlete because they were able to focus their attention on getting the serving technique right which gave them the opportunity to just go for the ball without hesitation or instead of thinking through the thought process which made their performance flow better allowing them to give a better performance.

Progression: The athlete can use this skill whenever they want to as it is easy to complete, I think that they should make the process goal more effective by adding more detail to it for example achievable goals and goals that you can exceed, this would boost your motivation and confidence levels which in time allow your performnace to improve allowing you as an athlete to show more of your ability.


Measure: I could tell by looking at the athletes performance that they where pleased with the way that the structure and content of the plan was going and the reason for this is because they could tell that they were enjoying being in control of this method which on it's own boosted their confidence levels. This method was effective for athlete X because they were able to concerntrate more on the task in hand without being distracted because thye knew exactly what to do and the determination they had to achieve it was astonishing.

Week 5

Date: Monday 3rd February 2013
Time: 13:00 - 13:20
Location: Training Grounds - Outside (During Hours)
Skill: Breathing Control
Measuring Tool: One on One

Breathing techniques in sport can help an athlete maintain focus and control in high stress situations. Deep breathing triggers the body's relaxation response which is beneficial for when an athlete is feeling tense or nervous such as prior to a serve in volleyball.

Action: This anxiety control exercise can be performed while you are standing up or sitting upright. It is ideally used just before competition, or whenever you feel particularly tense. You should inhale slowly, deeply and evenly through your nose, and exhale gently through your mouth.

1. Take a deep breath. Allow your face and neck to relax as you breathe out.
2. Take a second deep breath. Allow your shoulders and arms to relax as you breathe out.
3. Take a third deep breath. Allow your chest, stomach and back to relax as you breathe out.
4. Take a fourth deep breath. Allow your legs and feet to relax as you breathe out.
5. Take a fifth deep breath. Allow your whole body to relax as you breathe out.
6. Continue to breathe deeply for as long as you need to.

This skill is quick and easy to use and is very effective for making an athlete feel relaxed during sports perfromance. If an athlete were to use this as often as possible they will find that they have reduced their anxiety levels majorly because they are not so tense any more and can therfore let their performance flow nicely without hesitation which enables them to do a better job.


Evaluation: This skill had a positive effect on althete X's performance and this is because when the athlete was excited and focused and had built on their confidence levels which allowed them to have a successfull performance.

Progression: When athlete X is ever in a position where they feel nervous, worry or tense then I suggest that they use this breathing skill because it had found to be effective for them. I would say that they use this skill as soon as those feelings come into play, the reason for this is because it only takes a couple of minutes to complete so they would have time to use it during a game for example.

Measure: I had a convosation with the athlete and they clearly stated that they wish to use this method in the future because it is quick and easy to use and they feel that it helps them to get into a zone where they can concerntrate without any problems occuring and this is because thye are essentially blocking everything out. From this convosation I was able to determine that athlete X's stress levels had been reduced during their session in training which means that this technique is effective which enhances their performance so it is advisable that they use it again in order to keep these levels at the standrard they are at.



Date: Thursday 7th February 2013
Time: 09:00 - 09:20
Location: Training Grounds - Outside (During Hours)
Skill: Breathing Control
Measuring Tool: One on One


Action: This exercise involves focusing attention on the centre of your body. This is a technique that is particularly effective during sports that have breaks in the action, such as in between sets. Centering has a calming and controlling effect, providing a simple but effective way to counteract the negative effects of anxiety, here is a guid on how you should carry it out:

1. Stand with your feet flat on the ground, shoulder width apart, arms hanging loosely by your side.
2. Close your eyes and breathe evenly. Notice that when you breathe in, the tension in your upper body increases, but as you breathe out, there is a calmer, sinking feeling.
3. Inhale deeply from your abdomen and, as you do, be aware of the tension in your face, and your neck, and your shoulders, and your chest. As you exhale, let the tension fall away and focus on the feeling of heaviness in your stomach.
4. Continue to breathe evenly, focusing all your attention on the centre of your body.
5. Maintain your attention on that spot and breathe normally.
6. On each out-breath use a word that encapsulates the physical feelings and mental focus that you want for example calm, focused and strong.

Evaluation: The athlete thought that this exercise worked for them because when they were in training they had high anxiety levels as they were put on the spot to perform the block which made them tense and eager at the same time, they knew that they had to control these emotion so the athlete used the breathing technique and those feelings or emotions soon went away and they were able to perform the block with no problem.

Progression: Athlete X can use this when ever they feel the need to as it has shown to be very effective for them so in order for the athlete to increase their confidence further they will need to use this technique as often as possible which would result in them having a successful performance.

Measure: When I had a convosation with the athlete after they had training they said that they found the skill easy to use and stated that they found it usefull when they had those feelings of anxiety and stress and the reason behind this is because when they started to use this skill they were able to focus and get themselves into a zone where all their worries went away and this made them perform better.

Week 4

Date: Monday 28th January 2013
Time: 11:10 - 11:30
Location: Training Grounds - Inside (During Hours)
Skill: Progressive Muscular Relaxation
Measuring Tool: Body Language

Progressive Muscular Relaxation is a mind to body technique that reduces anxiety within the muscles. This skill involves the active contracting and relaxing of muscles, when a muscle is tightened for 4 to 6 seconds and then relaxed, the muscle returns to a more relaxed state. Athlete's in a relaxed state experience one of two sensations the feeling of warmth or the feeling of heaviness in completely relaxed limbs, during the relaxation process concentration should be focused on one of these sensations.

At the end of the session the athlete would be optimally excited this is where they feel nervous but in control, looking forward to the competition but apprehensive, thinking positively and feeling good. The goal of this relaxation technique is to be able to recognize some of the signs of stress such as tension in the body and to let the tension flow out of your body.

Action: Before training starts as a pre warm up the athlete uses the PMR skill for 10 minutes and then a further 10 minutes after the normal warm up has been completed. There is a 2 minutes rest period after each of the muscle groups has been stretched and relaxed in order for them to recover and be strong enough for the performance you are about to give.

Here are examples of the exercises that should be completed each time this skill is used:

• Tighten your biceps: Move your attention to your arms, draw your forearms toward your shoulders, creating a bicep, hold for up to 5 seconds and then release for 15-20 seconds. As you release and imagine the tension flowing out of your biceps.

• Forehead and scalp: Move your attention to your forehead, as you inhale lift your eyebrows and wrinkle your forehead, hold for up to 5 seconds and then release for 15-20 seconds. As you release, feel the relaxation of the muscles of the forehead.

• Neck and shoulders: Now bring your awareness this region, shrug your shoulders towards your ears. Feel the tension in the surrounding muscles. Hold for up to 5 seconds and then release for 15-20 seconds, feel the tension in the muscles ebb away.

• Upper back/shoulders: Now bring your awareness between the shoulder blades, push your shoulder blades back as if you were trying to get them to touch. Feel the tension in the surrounding muscles, hold for up to 5 seconds and then release for 15-20 seconds. Feel the tension in between the shoulder blades ebb away.

• Upper chest: Now bring your awareness to your upper chest. Tighten the chest muscles and hold, feel the tension in the upper chest muscles, hold for up to 5 seconds and then release for 15-20 seconds. Feel the tension in the chest muscles flow away.

• Stomach: Now bring your awareness to your navel area, try to draw your navel in to your backbone, feel your stomach muscles tighten. Hold for up to 5 seconds and then release for 15-20 seconds, feel the tension in the abdominal muscles dissipate.

• Thighs: Now bring your awareness to your thigh muscles, try not to contract your stomach muscles as you consciously tighten your upper thigh muscles. Hold, hold hold…and now release for 15-20 seconds. Feel the tension in the thigh muscles dissipate.

• Calves: Now bring your focus to your calf muscles, consciously tighten your calf muscles by pointing your toes. Hold, hold hold…and now release for 15-20 seconds. Feel the tension in the calf muscles flow away.

 

• Feet: Now bring your focus of attention to your feet. Tighten your feet by curling your toes toward the ground. Hold, hold and hold some more…and now release for 15-20 seconds. Feel the tension in the feet flow away. 

Evaluation: This skill was useful for athlete X to use because it helped their performance look better as their muscles where relaxed which meant that their tension had decreased when it came to performing. However the athlete did suggest that it was not as effective as the previous techniques and skills that have been used and have asked that they not do another session where this technique is used so this advise has been taken on board and is something that I will work on in the future.


Progression: Athlete X does not need to use this all the times because they have stated that they did not like it very much which is fine it just means that the next session will have to be twice as effective in order to increase their motivation and confidence levels.


Measure: I think that by looking at athlete X's body language it is clear that this technique helped within their training regime and this is because when they were worked up about not getting the technique right from performing the block from the previous session  the athlete was able to calm themselves down so they do not lash out essentially harming their performance. Athlete X's body language told me that they were able to release the tension that they had which made them perform the skills more easily without stress or worry affecting their game.  

Week 3

Date: Monday 21st January 2013
Time: 10:15 - 10:35
Location: Training Grounds - Outside (Out Of Hours)
Skill: Music
Measuring Tool: Performance

Using the music technique will match the part of the athlete's performance that need's to be psychologically trained for example their ability to complete a dig rally successfully which needs a great deal of confidence and control, this skill will help to improve athlete X's performance.


The lyrics will be specifically important as they must be motivational and positive, any negative words or phrases could affect their mood and attitude, altering the psychological training. Also the beats per minute will be significantly important towards each aspect of the athlete's training playlist because the tempo needs to follow with what the athlete is doing.

Action: The following songs that have been chosen by the athlete and my self as we feel these songs vary in tempo and will stimulate muscles and postively raise arousal levels hopefully improving their performance. These songs are Pre workout, during and post workout that will all affect the performer by changing their mood accordingly or increasing adrenaline:

• Mental preparation - Hall Of Fame - The Script ft Will.i.am
• Warm up activity - I Gotta Feeling - Black Eyed Peas
• Passing - Champion - Chris Brown ft Chipmunk
• Strength (Serving) - I Believe - Yolanda Adams
• Endurance (Smash) - Eye Of The Tiger - Survivour
• Cool Down - I'm Not Afraid - Eminem

With a team mate or a partner of your choice practise using the music strategy whilst under normal training conditions. This will enable you to get a feel for where your head should be at which will in time increase your motivation levels which will effectivly improve your performance.

Evaluation: The athlete was able to focus more on their performance rather than worrying about making mistakes, they had excellent body language for example strong stance, relaxed and had a good colour which made their performance stand out as they looked different compared to their performance in the weeks before and this is because their confidence is improving, allowing them to come out and show what they can achieve.

Progression: It is reccommended that the athlete remembers the emotions that they are feeling at the present time and during their performance because athlete X won't be able to use the music skill all the time as their will be times where they will need to listen to the coach however if they memorises the tempo and the lyrics it will help the athlete in the furture both before and after each session. It is recommended that athlete X changes the songs every other time in order to keep engaged with the sessions so that their perforance can be enhanced.   

Measure: By watching the athlete's performance I could see their change in appearance, this is because they have become more dependant in themselves as their confidence is growing. This is a measurement of physical observation so it is not an exact outcome.


Date: Thursday 24th January 2013

Time: 16:45 - 17:05

Location: Training Grounds - Inside (During Hours)

Skill: Music

Measuring Tool: Performance

 

The music skill is a good technique to use for motivation and concerntration as the songs that are suggested are positive and effective however it is a good idea if the athlete could choose different songs each time it is used in order to vary the positive reinforcement as the same songs would lose meaning which might affect the athlete's performance.

The previous playlist was considered as useful for training sessions that is was used so athlete X has came up with a new playlist for when they are in a competition situation which they can use minutes before a game and at times where there are breaks. This new playlists allows the athlete to gain a positive attitude from up beat songs that have 115 BPM - 180 BPM. The lower end of around 115 BPM are for starting to become more aroused before events and pump you up, the top end of around 180 BPM are the songs that you would listen to keep a steady pattern of running for when you are practising. The lyrics also co-inside with the correct song and time of it being played as the player can relate the lyrics to their own situation of that moment:

• Lunar - David Guetta ft Afrojack
• Clocks - Coldplay
• Gold Forever - The Wanted
• Don't You Worry Child - Swedish House Mafia
• Boomerang - Nicole Scherzinger
• Army Of Two - Olly Murs
   

Evaluation: The athlete was motivated and positive before they participated in the competition which had an influence on their performance that they gave. This means that the music skill worked effectively and is a great technique for increasing athlete X's self confidence.

Progression: In order for the athlete to keep her confidence levels up she should use this skill as often as possible so that she is reminded that she is strong and can do anything put to their mind. This skill should be used before training and competition so that athlete X can get into the zone of completing a game successfully with ouzes of confidence flowing out of them.

Measure: This skill was also measured by athlete X's physical appearence which suggested that they have come a long way from where they started out to where they are now with regards to their confidence in performance. This is because athlete X looked so much stronger in their stance and they were giving out orders and where not hesitating to go for the ball which made their performance look excellent as it had a nicer flow to it.

 

Week 2

Date: Monday 14th January 2013
Time: 12:15 - 12:35
Location: Training (During Hours)
Skill: Self Talk
Measuring Tool: Body Language

Self Talk is quick and easy strategy to use and it allows the athlete the chance to have a relaxed and calm / clear state of mind by boosting their confidence and motivation levels up. The benefit of using this technique is that when the athlete is in self doubt they can pick thermelf back up with self motivaion by using the positive talk that allows them to carry on and focus on the game or task in hand without beating and working thermelf up about it.

Action: When you are feeling down because you missed the ball and you know (think) that every one is dissapointed in you, do not let them get you down, pick yourself back up because if you give it your all you have already won no matter what every one elses opinion of you. In order to do this you should use positive phrases to yourself such as; come on you can do this, don't give up now, take your time you have got this, think of your goal you can achieve it just don't give up.

This is a good strategy to use for competitive situations because is boosts an athlete's confidence levels up, the theory for this is that an athlete is feeling down and when they talk and think positive thoughts they are reminded of just how strong they are and are therefore motivated to get their head back in the game.

This skill should be used for seven 3 minutes periods with a minutes rest between each set, the reason for this is because the athlete should get use to hearing positive phrases as this will build up in their head which will essentially make them think back on this experience when they are in a negative environment. This results in them being confident in themself which means that they can turn bad situations into positive ones which effectivly improves their confidence because they will not hold back on what they want to do.

Evaluation: This was a good technique for the athlete to have because they can use it whenever and wherever they want. Athlete X thought that it helped them a great deal because when they thought of giving up they were reminded that they really can do it because they have a strong and open mind. This tool helped with athlete X's self confidence and made them realise that they have to focus on the good things during the game and not the weaker things as this is what distracts them the most.

Progression: In order for the athlete to build on their confidence they need to use this skill as often as possible, it is reccommended that they use it the night before training and competition as well as 10 minutes before them. This will make them believe that they can do it if their head is in the game. I wouldn't change anything because the phrases that were used if repeated enough times will get into the athlete's head which will make them more confident so that when it come's to performing they will get on with things, which in time will increase their performance.

Measure: This skill is measured by the athlete's body language, by looking at the athlete's facial expressions and colour I was able to determine whether or not they were successful in using this skill and this is because if the athlete was confident then their facial expressions would be showing signs of happiness, enjoyment and fulfilment and athlete X showed excellent signs of this which means that this skill worked. If this skill hadn't worked then athlete X would be showing signs of sadness which means that their face would be red (peaky) and they would be either frustrated or annoyed which means that their body would be tight and tense.  


Date: Thursday 17th January 2013
Time: 15:00 - 15:20
Location: Training Grounds (During Hours)
Skill: Self Talk
Measuring Tool: Body Language

Instead of the typical scenario that was used for the first session of self talk the athlete should use it when faced with difficult problems in their sport. This is because self limiting statements can particularly damaging as they increase stress in a given situation and therfore stop you from searching for solutions as you would then not be in the right state of mind to carry on because you will have given up on yourself which results in your confidence being decreased. This all results in your performance being affected as it will look poor due to you not completing your role successfully.

Action: You are not happy because you are practising the block in training and things aren't going your way (you aint doing as well as your team mates). You are thinking and saying to yourself “This is impossible!” and have thought about giving up because you can't handle the pressure and spot light or attention that you are recieving. You should rephrase the expression that you have said and turn it into a question such as “How can I handle this?” or “How is this possible?” the reason for this is because it sounds more hopeful and it opens up your imagination to new possibilities. Having said this it will increase your confidence because you would have found the solution to your problem.

The benefits of using this skill is that it allows you to look into the future with a positive mental attitude and provides you with the opportunity to look ahead to success and joy. It is qucik and simple to use and can be completed in any situation you find yourself in which maes it a great tool to have.

The athlete needs to use this technique for 5 minutes before competition and training as it will allow them to believe in themself and make them more determined to achieve their goals.

Evaluation: Having used this technique to increase the athlete's motivation and confidence helped them a huge amount because from observing their performance it is clear to see that they are allowing themself to try out new things which is making their performance look much better.

Progression: The athlete should practise self-talk regularly so that they will develop the habit of positive thinking which needs to be used all the time because if they stop they will go back to square one which no one wants to see happen again. Remember that you need to persevere in order to achieve success with self-talk and positive thinking.

Measure: In athlete X's performance during training they showed positive signs of confidence which was proposed through their body language for example relaxed, calm, happy and being head on. This suggests that the self talking skill is effective for athlete X.

Week 1

Date: Monday 7th January 2013
Time: 9:40 - 10:00
Location: Training Grounds - Indoors (Out Of Hours)
Skill: Imagery
Measuring Tool: Performance In Training

Imagery is used to create a mental picture of a skill using all of the bodys senses to recreate and rehearse a game situation as realistically as possible. If athlete X was to imagine a positive outcome for that skill or movement it will help them to retain purpose and focus in real life situations. The correct responses will become autonomous which has an excellent effect on performance.

Using imagery to recreate or create scenarios will help the athlete improve their performance because they will be more confident in what they do, they will know the procedure of how to hit the ball correctly and from past experiences the athlete will be able to fix and correct mistakes that have been made. The reason this will improve the athletes confidence is because they will get the feeling that they can complete things successfully which means that when they are performing they will not hesitate to go for the ball making their performance flow better.

The athlete has low confidence levels which affects their thought process and results in a negative outcome for example not completing the smash successfully. This week the athlete is going to be using the imagery technique which allows them to confidently produce movements rehearsed within their imagination.

Action: The athlete is going to imagine themself performing a smash by recreating the situation as if they were watching the real thing being done, this is because it needs to be as accurate as possible in order to be effective. Imagine the atmosphere, the team's reaction and your coach's shock when you have just completed the smash successfully, better than you have doen in the past. You followed through with the correct run up and routine of striking the ball and get yourself the winning point for your team.

The athlete should use the imagery technique for 10 minutes and then go for a wander and then come back with a fresh and open mind so that she can use the technique for another 10 minutes. Within the two 10 minutes sessions the athlete should recreate the scenario again and again to really get an idea of the real life setting.

Recreating this scenario allows the athlete to actually see the process of how the perfect smash is performed. Using this techniue gives the athlete a chance to work out a way for themselves how to perform the smash in a real situation without making mistakes and getting critisised for it. This results in them being able to calm their nerves and take their time working out how the smash should be completed. 


Evaluation: This particular strategy worked well for the athlete because it helped them open their imagination and made them more aware of the amount of open space their could be on the court which gives them more opportunities to put the ball on the court. Athlete X suggested that they use this skill before a competition because they feel that it would help them get their head into the game more easily, this is a good idea a sit would also add on to their confidence levels which allows their performance to be better.

Progression: The athlete now knows how to follow through with the imagery technique by making a scenario up for themselves using all the senses they possibly can so it is advisable that they use this skill before training and competition for 10 minutes so they get that sesational feeling of achievement. I think this because the athlete will be able to get the best out of using this tool because it is simple to use which means that they can use it whenever they want to.


Measure: To see whether or not athlete X's confidence has improved can be determined by the athlete's performance in a match and this was done the day after the skill was used and the athlete's confidence in thermselves seemed to have increased because their was no hesitation when they were going after the ball.


Date: Thursday 10th January 2013
Time: 12:00 - 12:20
Location: Training Grounds Outdoors - (Out Of Hours)
Skill: Imagery Scripts
Measuring Tool: Performance In Competition

Imagery Scripts allows the athlete to build up their confidence and reduce their thought process that causes anxiety. The scripts should describe a variety of scenarios so that the athlete can imagine different aspects to do with their sport, the scripts should be used for three 5 minutes periods throughout the session in order for it to work effectivley. The reason behind this theory is that if the athlete was to create the scenario as real as they possibly can then the most likely outcome is that they will believe in themself which essentially improves their confidence levels which results in their performance being the best it can be.

Following an imagery script forces the athlete to go along with the scenario because it has already been set for them. This makes it easier for the athlete to carry out the technique as the thinking has been completed for them already. The script shows the scenario in which the athlete has already been in many times before so this skill essentially allows the athlete to see it through someone elses point of view which could be another reason as to why their confidence would improve, the theory behind this is that someone else has seen the potential of the athlete and believes in them and this would make the athlete feel valued and they would then start to believe in themself's.

Script: You are in your team of 4 stood outside the 9 metre line on the right hand side serving area Your team mates are in the diamond formation cheering you on, the opposition players are spaced out on the other side but you can't see them because your team mates are blocking your view. You place the ball directly in front of you in the palm of your right hand, you adjust your hand and your body so that it is position side ways on. Taking 4 steps backwards and 1step to the lefthand side focusing on the ball the whole time. Look at the net and the space available on the other side of the court, concertrating on steadying your breathing, take in the atmosphere around you then imagine the ball flying in the air twirling consistantly and you smiling as it travels over the net. You turn your head back to the ball and make eye contact with where it has landed, you stride towards your team mates leading with your left foot and proudly holding your head up high.

The benefits of using the imagery script is that the athlete becomes accustommed to the positive outcoms and will become more likely to complete the desired skill, doing this means that in a game situation they should be able to refer back to their imagination which will bring confidence to their performance and therefore reduces anxiety before taking to a serve. Further more imagery reinforces the skill's used in the sport and the more advanced level to imagery strategies causes the detail to expand which is essential in the progression stages of the athlete's programme.


Evaluation: This skill worked well for the athlete because they were able to discover that they can accomplish their goals by just taking a few minutes and thinking about what it is that they have to do. Having said this their confidence has been built on even more than the last session so this method of imagery is therefore effective for them and it has been suggested by the athlete that they feel this method is working and wish to use it in the future which is a positive thing as well.

Progression: Due to this strategy being effective for the athlete I reccommed that they use it in the future because it will gradually build her confidence every time it is used, which should be before training and competition for 10 minutes at a time. The scripts should be detailed more each time they are used as this will enable the athlete to progress further in competitions and training. The reason for this change is because the detailed script will enable athlete X to get a sense of what their performance could look like if they had confidence in themselves so they would bring this feeling to the competition and therefore perfrom to their best which will improve their perforance vastly.

Measure: Athlete X's competition at the weekend showed that they have confidence in themselve's which allowed them to think through the porcess as to what move they are going to make next. Their performance has been improved because of this which means that the skill of imagery has worked for this particular athlete.