Psychological Skills Training (PST)
What is PST?
Psychological Skills Training (PST) is a systematic approach to developing mental skills that enhance athletic performance and personal well-being. Think of it as a gym workout for your mind!
Just like physical training needs to be consistent and structured, PST requires regular practice to be effective.
Key Components of PST
1. Goal Setting
- Process Goals: Focus on improving specific aspects of performance
- Performance Goals: Achieving specific performance standards
- Outcome Goals: Winning or achieving specific results
A swimmer might set:
- Process goal: Improve stroke technique
- Performance goal: Reduce 100m time by 2 seconds
- Outcome goal: Win regional championships
2. Arousal Regulation
- Relaxation Techniques:
- Progressive muscle relaxation
- Deep breathing exercises
- Meditation
- Activation Techniques:
- Power words
- Dynamic stretching
- Energizing music
3. Imagery and Visualization
- Mental rehearsal of:
- Performance scenarios
- Successful outcomes
- Problem-solving situations
Athletes should engage all senses during visualization: sight, sound, touch, and even smell to make the experience more vivid.
4. Self-Talk
- Positive self-talk: Encouraging internal dialogue
- Instructional self-talk: Technical reminders
- Motivational self-talk: Building confidence
Many athletes focus only on positive self-talk while neglecting instructional self-talk, which can be equally important for performance.
Implementation of PST
Phase 1: Education
- Understanding the importance of mental skills
- Learning about different psychological techniques
- Recognizing personal mental strengths and weaknesses
