Basic Sports Science Methodology

Breathing Exercises

Improved breathing increases your overall blood flow, improves circulation, reduces the general risks of injury and decreases the recovery time after a match or training session. Two popular techniques include:

Circle breathing - Clear the mind of all distractions, and relax. Then, breathe slowly in through the nose from the centre of the body, which is behind the belly button, drawing air upwards to fill the lungs. Breathe in for about four seconds, hold for about two seconds, and then breathe slowly out for four seconds. Repeat 5-10 times.

Progressive Relaxation - This involves tensing and relaxing each muscle from the neck to the ankles. Tense the muscle whilst breathing in, hold, and relax on exhaling. The aim is to gradually relax each muscle, and so relax the whole body. There are other relaxation methods, such as meditation, and also methods of controlling the circulation and heart rate.

Imagery

Imagery involves imagining a particular action, playing in a match or developing a skill or technique in your mind before actually doing it.

For example, before attempting to take a penalty, imagine yourself scoring by kicking the ball exactly where you want it to go. Do this in the first person or the 3rd person. The first person involves picturing yourself as you practice the task. The 3rd person is picturing watching yourself as you practice the task.

Concentration

Concentration is about being focused on the task at hand and not having your mind cluttered with other thoughts. Players who are focused, are concentrating only on the game to the extent that they might not know what the time is or what the crowd is doing.

Confidence

Confidence in your ability is an important psychological quality, and can be built up by positive self-talk (such as using "cue-Words) and team building. Optimism is important. Linked to this topic is the idea of cohesion. A team that criticizes each other and contains personalities that dislike each other never plays at its best.

Characteristics For A State of Peak Performance

Feeling relaxed.
It is a common mistake that we should be "psyched up" to play at our best, but research shows that this is not true. The best state of arousal is slightly above normal, that is relaxed, but with a feeling of energy.

Confidence.
There is a feeling of expecting to succeed, not hoping or wishing for success, but expecting it. There is no fear, and a trust in instincts and intuition.

Focus.
There is a feeling of being in the present, of being totally absorbed in the moment, with no sense of time.

Effortless Seems Effortless.
Movements are smooth, even graceful, with the mind and body in perfect harmony. The game feels as if it requires little or no effort.

Automatic Actions.
In other words, there is a feeling of being on autopilot with no interference from thoughts or emotions. Athletes perform better when apparently no conscious thoughts are involved. A footballer needs to be able to think about tactics, and who is around him, but the idea of not being distracted by emotions applies.

Control.
You feel in control, so that what you think will happen does happen.

Fun.
A sense of enjoyment. Peak performance is not obtained when we are bored. This is one reason why it's important for coaches to make training as interesting as possible.