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

Phase 2: Acquisition