FACTORS IMPACTING ON PERFORMANCE
FACTORS THAT IMPACT ON PERFORMANCE
Remember that there are different factors that may affect you performance in a positive way or in a
negative way.
The factors that affect your performance may be:
 PHYSICAL – skills & techniques, physical and skill-related fitness, tactics, strategies or
composition
 MENTAL – concentration, control of anxiety, control of aggression
 EMOTIONAL – confidence, determination, motivation, resilience
 SOCIAL – etiquette, leadership, responsibility, team work & co-operation, respect for self and
others
Look at the table below. This shows some of the events you will complete in your athletics unit and
the factors that you will investigate in those events.
Event
100m
4 x 100
Hurdle Relay
300m
800m
High
Jump
Long
Jump
Shot
Discus
Physical
Speed
Strength
Reaction
Technique
Speed
Reaction
Timing
Flexibility
Technique
Tactics
Anaerobic Endurance
Technique
Tactics
Aerobic Endurance
Anaerobic Endurance
Timing
Tactics
Power
Flexibility
Technique
Speed
Power
Timing
Technique
Strength
Power
Balance
Technique
Strength
Power
Technique
Mental
Emotional
Social
Control of Anxiety
Confidence
Determination
Motivation
Etiquette
Responsibility
Control of Anxiety
Confidence
Determination
Motivation
Responsibility
Teamwork
Control of Anxiety
Concentration
Confidence
Determination
Motivation
Etiquette
Responsibility
Control of Anxiety
Concentration
Confidence
Determination
Motivation
Etiquette
Responsibility
Control of Anxiety
Confidence
Determination
Motivation
Etiquette
Responsibility
Control of Anxiety
Confidence
Determination
Motivation
Etiquette
Responsibility
Control of Anxiety
Confidence
Determination
Motivation
Etiquette
Responsibility
Control of Anxiety
Confidence
Determination
Motivation
Etiquette
Responsibility
You need to understand exactly how these factors affect your performance. Look at the examples
below.
These show how the different factors in the events have a POSITIVE impact on performance.
Long Jump
Speed
Power
Physical
Timing
Technique
Mental
Emotional
Controlling
Anxiety
Confidence
I need to achieve a fast speed in
my approach run so that I can
generate enough power on take
off.
I need power in my legs to jump
forcefully off the take off board
and achieve the best possible
distance.
I need to match my speed and
time my last stride to hit the board
as accurately as possible and
void a foul jump but make sure I
am not behind the board.
I need to maintain a strong
running technique in the
approach; in flight I need to bring
both knees high & forwards with
my arms; on landing push my feet
in front of me and move my body
forwards or to the side.
Staying calm and not becoming
over nervous means that I can
focus on all the parts of my jump
like the run up, take off, flight and
landing. This is especially
important as all the focus is on
me individually as we jump one at
a time.
If a jump does not go to plan, I do
not panic or become distracted. If
I make a foul jump or do not get a
good distance in my 1st jump, I
have the belief that I can still
achieve my plan. I can still focus
in my next jumps to try to get my
best distance.
2
4 x 100m Hurdles
Flexibility
Speed
Strength
Physical
Reaction
Timing
Flexibility is needed to lift
my lead leg high and
rotate my trail leg to the
side to clear the hurdle.
Whole body speed
means I can move my
legs and arms fast in
order to cover the 100m
distance as quickly as
possible and get the best
time I can.
Strength is needed to
maintain the correct
technique in my leg
action (to drive my knee
forwards & pull my heel
upwards) and my arm
action (to power my arms
forwards and backwards
in a straight line.
Quick reaction time helps
me to push out of the
blocks/off my mark and
get into my running stride
quicker giving me a better
chance of getting a fast
time.
The baton exchange
needs both athletes to
match their speeds so
that they are together
towards the end of the
changeover zone. The
outgoing runner starts
his/her run when the
incoming runner reaches
a check mark.
3
I need to lift my knees
when running to get a
larger stride length and
cover more distance in a
faster time. I need to
pump my arms hard and
fast to help increase my
stride speed and get the
best time I can.
Physical
Mental
Technique
Controlling
Anxiety
The exchange is 'non
visual'. When the
outgoing runner sees
the incoming runner
reach the checkmark
he/she reacts quickly.
The outgoing athlete
puts back his/her hand;
the incoming athlete
places the baton into the
hand. The outgoing
athlete does not watch
the baton into his/her
hand.
Staying calm and not
becoming over nervous
means that I can focus
on all the parts of my
race like the start, my
technique and the
exchange.
If a race does not go to
plan, I do not panic or
become distracted. If
another athlete false
starts, I can re-focus on
my race before the restart.
Emotional
Confidence
I have the belief that I
can still achieve my
plan. If I do not react
well at the start I can still
focus on my technique
to increase my speed
and try to get my best
time.
4
Social
Teamwork
&
Responsibility
A lot of practice with
each other is needed.
The incoming runner
shouts ‘Hand’ when
he/she is in a position to
safely pass the baton.
Both runners have to
match their speeds to
make the exchange as
safe & fast as possible.
5
800m
Aerobic
Endurance
Anaerobic
Endurance
Timing
I need good aerobic fitness so I can take
in enough oxygen for my muscles and can
maintain a high pace throughout the race
without tiring and having to slow down.
I need good anaerobic endurance for the
last part of the race when my speed
increases and my muscles have to cope
with lactic acid as I do not have enough
oxygen.
I need to time my moves at different parts
of the race so that I can get the position I
want at the start, time when to kick in to
overtake or create distance and time my
strike for a fast finish.
Depending on who is in my race, I need to
choose the tactics to help me achieve my
best time.
Physical
I want to make sure I am in the position I
want at the ‘break’ at the start so I don’t
get boxed in.
Tactics
If I am confidence in your fitness levels, I
may want to lead from the very start so
others are chasing me and make it difficult
for them to overtake.
If I feel the race will be fast at the start I
may want to keep in the 2nd ½ of the field
& gradually work my way up in the last
400m.
I want to be in a specific position that suits
me at the bell (maybe 3rd or 4th) so I can
work my way into position to ‘strike’ in the
last 100/200m.
6
Controlling
anxiety
Mental
Concentration
It can be easy to be pushed in the race as
we do not run in lanes. Staying calm and
not becoming nervous means that I can
maintain my concentration and
confidence.
I need to concentrate on my pace
throughout the race so I know I can
achieve my target time.
I also need to concentrate on other
athletes so I can quickly react to what they
do in the race.
Emotional
Determination
I need determination at the end of the
race when I am physically very tired. This
will help me to keep working as hard as
possible to get my best time and position.
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Shot Putt
Strength
Power
Physical
Balance
Technique
Mental
Emotional
Controlling
anxiety
Confidence
I need strength is my legs and arms to
ensure I have enough power to push
the shot as far as possible.
I need power to transfer my weight from
one foot to the other quickly and to push
my arm out as fast as possible.
I need to keep my body balanced
throughout the throw to make sure the
shot travels far and does not go out of
the throwing area and to stop me
stepping over the front of the circle
causing a foul throw.
I need to coordinate all the actions of
the slide step, transfer my weight from
one foot to the other, turn my hips, keep
my elbow high, extend my arm fast and
high to push the shot forward from my
neck.
Staying calm and not becoming over
nervous means that I can focus on all
the parts of my shot like the glide, turn
and transfer of weight. This is especially
important as all the focus is on me
individually as we throw one at a time.
If a throw does not go to plan, I do not
panic or become distracted. If I make a
foul throw or do not get a good distance
in my 1st throw, I have the belief that I
can still achieve my plan. I can still
focus in my next attempts to try to get
my best distance.
8
COLLECTING INFORMATION ON FACTORS THAT IMPACT ON PERFORMANCE
Different METHODS can be used to collect information on factors that impact on your
performance in athletics.
In order to find out which factors impact on YOUR performance, you will collect information on some
of these events using different methods:
These include
 Models of performance to compare your technique in performance
 Standardised tests to assess your level of physical or skill-related fitness
 Observation schedules to assess physical, social and emotional factors
 Questionnaire to assess mental factors
When you collect information using, you need to make sure the information is as accurate as
possible.
Information can be collected by someone else or when watching a recording of performance.
It is important to know why the methods you use to collect information are useful.
Models of Performance
This method would observe the athlete’s technique in performance and compare this with a model
performance.
The actions of a model performance are broken down into separate parts and information is recorded
about how well you perform each part by comparing your action to those listed.
This is a useful method because:
1. It makes it easier to see and understand all the separate parts of an action
2. You can see the ultimate performance/skill of what you are aiming for.
3. Comparing an athlete with the model performance helps to identify strengths and weaknesses
in the action.
4. Some actions depend on fitness levels and so it can help identify which aspects of fitness are
strengths and which are weaknesses.
Standardised Tests
These are tests that measure an athlete’s level of one specific type of fitness.
Information is collected out of performance with a scientific test that measures a specific type of
fitness and provides the athlete with a ‘rating’, usually in comparison to normative data.
This is a useful method because:
1. The tests follow a set protocol (set of rules) which make the results valid and reliable
2. The tests have been developed over many years by sports specialists and are proven to be
valid
3. The results from tests can be compared against ‘normative data’ to give an accurate level of
fitness – this means you can find out your level of fitness compared to similar age groups
across the nation
4. They can be used at different points during training to measure how much progress has been
made
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These standardised tests all measure a different aspect of fitness
Aerobic Endurance
12 Minute Cooper Run Test
Beep Test
Measure how many metres you can run in Measure how many levels and shuttles
12 minutes
you can run
Once you have completed your test, convert your results to VO2 max. and compare
your results to normative data to find out your level of aerobic endurance
Speed - The Flying 30 metre test

Mark out a 60 metre straight section with cones and places a cone at the 30 metre point and
60 metre point
 From a sprint start with appropriate start commands (on your marks, set, "GO") sprint the
60m
 One person starts the stopwatch on the command "GO"
 That person records the time the athlete’s torso crosses the 30 metre point and the 60 metre
point
Now enter your weight and sprint times at the following web address
http://www.brianmac.co.uk/flying30.htm
Once you have completed your test, compare your results to normative data to find out your level of
speed
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Balance – The Stork Test
Stands comfortably on both feet with your hands on your hips
Lifts the right leg, place the sole of the right foot against the side of the left
kneecap and close both eyes.
On the command “GO”, raise the heel of the left foot to stand on your toes
and hold this position for as long as possible
The stopwatch is stopped when your left heel touches the ground or the
right foot moves away from the left knee.
Repeat this on your other leg.
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Anaerobic Endurance - The Running-based Anaerobic Sprint Test (RAST)
This test requires the athlete to undertake six 35 metre sprints with 10 seconds recovery
between each sprint.
 weigh and records your weight
 mark out a 35 metre straight on the track with cones
 using a standing start
 1st person must time and record your 35m sprint
 2nd person must time the 10 second rest
 when 10 seconds has elapsed the 1st person must time and record your next 35m sprint
 repeat this until the six 25m sprints have been completed
Now enter your weight and sprint times at the following web address
http://www.brianmac.co.uk/rast.htm
 The higher the score of average power the better the athlete's ability to maintain
anaerobic performance over time.
 The lower the fatigue index the higher the ability for the athlete to maintain anaerobic
performance.
 If your fatigue index is higher than 10, your anaerobic endurance needs improvement.
 If your average power is between 226W and 374W you have good anaerobic endurance.
Strength – The Grip Dynamometer
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hold the dynamometer in the hand to be tested, with the arm at right angles and the elbow
by the side of the body
squeeze the dynamometer with maximum effort for about 5 seconds.
No other body movement is allowed.
Read the measurement (this is measured in kg)
Now compare your results to normative data
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Power - Standing Vertical Jump
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stand side on to a wall and reaches up
with the hand
the point of the fingertips is marked
jump vertically as high as possible
attempt to touch the wall at the highest
point of the jump.
the difference in distance between the
standing reach height and the jump
height is the score.
the best of three attempts is recorded
Power - Standing Broad Jump
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stand behind a line marked on the ground
with feet slightly apart.
Use a two foot take-off and landing is
used
jump as far as possible, landing on both
feet without falling backwards.
The best of three attempts is recorded
Flexibility – Sit & Reach
 Sit on the floor with legs out straight ahead.
 Feet (shoes off) are placed with the soles flat
against the box, shoulder-width apart. Place
hands on top of each other and palms facing
down
 Reach forward along the measuring line as far
as possible.
 After three practice reaches, the fourth reach is
held for at least two seconds while the distance
is recorded.
 Make sure there are no jerky movements and
that the fingertips remain level and the legs flat.
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Flexibility – Trunk Extension Test
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Lay on your front on the floor with
hands clasped at the side of the head.
Raise the trunk as high as possible
whilst keeping the hips in contact
with the ground
An assistant can hold the feet down
Record the vertical distance, to
the nearest 1/4 of an inch, from
the tip of the nose to the ground
Repeat the test 3 times and record the
best distance.
Reaction Time - Ruler Test
Your partner holds a ruler between your outstretched index finger
and thumb of your dominant hand, so that the top of your thumb is
level with the zero centimetre line on the ruler.
When your partner releases the rule you should aim to catch it as
soon as possible after it has been released.
Your partner should record the distance between the bottom of the
ruler and the top of your thumb where the ruler has been caught.
The test is repeated 2 more times and the average value used in the
assessment
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Muscular Endurance - Continuous exercises that target specific muscles are tested over short
periods of time (30 seconds to 1 minute)
Sit Ups – this test muscular endurance in your abdominal muscles
 Lie on the mat with knees bent, feet flat on the floor and your hands on your ears where
they must stay throughout the test
 Sit up touching your knees with your elbows, then return back to the floor
 continue to perform as many sit-ups as possible in 30 seconds
 Your partner should count
Now enter this information at the following web address
http://www.brianmac.co.uk/situptst.htm
Fig 1
The press up test can be completed using full press ups (pictures above) or half press ups
(pictures below).
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Fig 2
Lie on the ground, place your hands by your shoulders and straighten your arms
keeps your toes (fig1) or knees (fig 2) on the ground
Lower your body until the elbows reach 90° and then extend your arms to return to the start
position
continue to perform as many press-ups as possible in 60 seconds
Your partner should count
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Stand in front of a chair, facing away from it, with your feet shoulder width apart
Squats down lightly touching the chair with your backside before standing back up
continue to perform as many squats as possible in 30 seconds
Your partner should count
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Observation Schedules
These are sheets which are used to record information when an athlete performs in a competitive
situation.
Information can be collected by someone else who watches your performance, or you can collect the
information yourself when watching a recording of your performance.
This is a useful method because:
1. It collects information about how you perform under pressure in a competitive situation.
2. In a competitive situation, you are likely to be performing to your best ability.
3. The observations that are recorded relate to the different factors that impact on performance in
that event.
All of these reasons help to make the information more valid.
The information gathered can help to identify factors that have a positive impact on an athlete’s
performance and factors that have a negative impact on an athlete’s performance and therefore need
development.
Questionnaire to assess mental factors
These are a set of questions that are completed by an athlete before a competition or outside of
competition.
This helps to assess the athlete’s level of anxiety.
This is a useful method because:
1. It focuses only on measuring anxiety levels
2. It can be difficult to collect information on anxiety levels through performance observation
Once you have collected information using these methods you can design a programme of
work to improve aspects of your performance.
Throughout and at the end of your programme you can use the same methods to collect more
information and compare the results with your initial information to evaluate progress.
With your teacher, choose those methods that are best for you to use to investigate the factors that
impact on your performance in athletics.
IDENTIFYING FACTORS THAT ARE STRENGTHS AND FACTORS THAT NEED DEVELOPMENT
IN YOUR PERFORMANCE
Now you understand the different factors that impact on your performance and have collected
information about these in your OWN performance, you need to develop a programme of work to
improve the factors that need development.
14
DESIGNING A PERSONAL DEVELOPMENT PLAN
In order to improve your performance, you need a development plan that will help you improve your
development need and therefore improve your overall performance.
You personal development plan needs to show how you apply the Principles of Training:
 Goal Setting
 Specificity
 Adaptation
 Progressive overload
 Frequency
 Intensity
 Duration
 Recovery
 Reversibility
The way you apply some of these principles is different for each type of fitness – this will be
discussed in detail further on.
Progressive
Overload
This means setting goals at the start of your training that relates to your overall
performance and fitness level AND setting goals during your training sessions.
This will help you to monitor your progress to see if you are improving; it will also
help to motivate you.
Goals need to be SMARTER – you will learn more about this in the sport
psychology section.
This means making your training suit your needs. This means suiting your training
to:
 the type of fitness needed for your activity
 the type of fitness needed for your role/position
 the type of fitness you are weak in
(i.e. choosing the correct method of training)
 your level of fitness
(i.e. making sure you choose the correct intensity, frequency and duration)
This is when your body changes as a result of your training, e.g. your muscles
become stronger.
This happens after adaptation. In order to continue improving you need to
gradually increase the demands of your training.
Frequency
This is working often enough to improve the type of fitness you are training for.
Goal/target
setting
Specificity
Adaptation
This is making your body work hard enough to improve the type of fitness you are
training for.
Intensity
E.g. in aerobic endurance you work in your training zone (50-80% of your
maximum heart rate)
E.g. in speed training you work at your maximum (100% of your maximum speed)
This is making your body work long enough to improve the type of fitness you are
Duration
training for.
This is giving yourself enough rest in your training session or training week to avoid
Recovery
becoming injured or fatigued
This means you lose your level of fitness. This may happen if you stop training due
Reversibility
to injury or illness or if your training is not demanding enough.
15
You need to consider the best approaches to use and why these approaches.
SELECTING APPROACHES TO DEVELOP FACTORS THAT IMPACT ON PERFORMANCE
There are different approaches to develop different factors that impact on performance. All these
methods have advantages and disadvantages.
Aerobic or Anaerobic Endurance can be developed using continuous training, fartlek or interval
training.
To improve your aerobic or anaerobic endurance you need to choose the correct approach.
This will make your training specific to improving endurance.
There are different methods of training you can use to improve aerobic and anaerobic endurance.
Continuous Training – for improving aerobic endurance
This means that you work your heart at a moderate intensity (how hard) for a specific duration (how
long) without any rest or breaks.
This type of training usually involves jogging or running but you can use any method that works your
heart at the correct intensity such as cycling, swimming or rowing.
Your heart needs to work in its training zone – for aerobic endurance this is around 50 – 80% of your
maximum heart rate. Your maximum heart rate is worked out using the formula below:
220 – your age = your maximum heart rate
You need to make the duration of your training session specific your level of aerobic endurance or
your sport.
 If your aerobic endurance is low you would train continuously for 20-30 minutes.
 If your aerobic endurance is average you would train continuously for 30-40 minutes.
 If your aerobic endurance is high you would train continuously for more than 45 minutes.
Advantages:
 It is very effective in improving CRE
 You don’t need any specialist equipment
 It is free – you can jog almost anywhere
 You can set yourself targets – you can set yourself a distance to achieve in a set time
 Easily adapted to suit your level of fitness by changing the duration
Disadvantages:
 It can be boring and therefore de-motivating
 It can be de-motivating in cold/wet weather conditions
16
Interval Training – for aerobic and anaerobic endurance
This means mixing up periods of fast running with recovery intervals of slower jogging or rest.
During the fast run your body is working anaerobically – this means you are working above your
training zone at 80-100% of your maximum heart rate.
During the fast run, lactic acid is produced and a state of oxygen debt is reached.
During the interval (recovery), the heart and lungs try to pay back the debt by supplying oxygen to
help break down the lactates.
This training strengthens the heart muscles, improves oxygen uptake and helps the body cope better
with lactic acid.
Advantages
 Can mix aerobic and anaerobic exercise which is important for races which require changes in
pace
 It makes it easier for a coach to see when the athlete isn't trying
 You don’t need very much equipment
 It is free – you can train in playing fields/parks
 You can set yourself targets – you can set yourself a time to achieve in a set repetition
 Easily adapted to suit your level of fitness by changing the number of repetitions, sets or rest
time
 It can help concentration so you are aware of your pace in a race
Disadvantages
 It can be hard to keep going when you start to fatigue
 Can become boring and therefore de-motivating
 It can be de-motivating in cold/wet weather conditions
Fartlek Training – for aerobic and anaerobic endurance
Fartlek is Swedish for 'Speed Play' and combines continuous and interval training.
In a Fartlek training session you run at different intensity levels over distances of your choice.
An example of a fartlek training session is:
 Run hard for 30 seconds, jog 90 seconds.
 Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 3015 and 30-15.
 Repeat this 3 times.
A fartlek session for games players (football, rugby, hockey, basketball, etc) should include sprinting,
running, jogging and walking with variations in direction of movement to fit in with the demands of
their sport.
Advantages
 Can mix aerobic and anaerobic exercise which is important for races which require changes in
pace
 You don’t need very much equipment
 It is free – you can train in playing fields/parks
 Easily adapted to suit your level of fitness by changing times of each pace
Disadvantages
 Too easy to skip the hard bits
 Can be difficult to see how hard someone is trying
17
Power and Strength can be developed using weight training.
In weight training you use a resistance to improve strength in specific muscles groups. The
resistance you use may be your own body weight, a dumbbell, a medicine ball, multi-gym weight or
free weights on a bar bell.
Examples of weight training exercises:
 Upper body - Dumbbell bench press, dumbbell curl, press ups, tricep dips, medicine ball torso
twist, medicine ball throw, specific multi-gym machines.
 Lower body – lunges with dumbbells, squats with dumbbells, walking on toes, walking on
heels, step ups, specific multi-gym machines.
Weight training for strength uses a higher resistance or intensity (above 80% of your maximum
strength).
Weight training for power use a lower resistance or intensity (about 70-80% of your maximum
strength). The aim is to develop fast powerful movements in your repetitions.
The duration when using weight training for power is 2 -3 sets of between 4 - 6 repetitions and the
duration when using weight training for strength is 2 -3 sets of between 6-10 repetitions.
Advantages
 Strengthens the muscle throughout the range of motion
 Can be adapted easily to suit different events
 Easily adapted to suit your level of fitness by changing resistance, repetitions or sets
Disadvantages
 Muscle soreness after exercise because of the high stress levels
 Requires specialist equipment
 Requires payment into sports centres
Muscular endurance can be developed using Circuit Training.
This is similar to training for strength and power as you use a resistance to work your muscles
continuously. The resistance you use may be your own body weight, a dumbbell, a medicine ball,
multi-gym weight or free weights on a bar bell.
In circuit you need to work at the correct intensity which is around 50% of your maximum.
In circuit training you would use exercises such as press ups, sit ups, lunges, etc. The duration
would be 3 circuits of 10 – 2- exercises.
Advantages
 Less boring because it changes all the time
 Can be easily adapted for strength or different events
 It can be adapted to suit your level of fitness by changing the repetitions or circuits or rest time
Disadvantages
 Takes a while to set up
 Takes a lot of equipment
 For some stronger athletes the resistance may need to be heavier to improve their power or
strength
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Speed can be develop using Sprint training/drills.
This will make your training specific to improving speed. In sprint training or shuttle drills you run
over set distances with recovery periods in between.
You need to work at the correct intensity. For speed this is 100% - your maximum speed over set
distances.
The duration of your speed training session will depend on your sport.
Here are 2 examples of speed training for different athletes.
100 metres
10 × 30 metres at race pace from blocks with full recovery
3 to 4 × 80 metres at race pace with full recovery
800 metres
5 × 200 metres at race pace with 10 seconds recovery
4 × 400 metres at 2 to 3 seconds faster than race pace with 2 minutes recovery
Advantages
 Each repetition becomes easier with an explosive force and so helps improve an athlete’s
speed
 It can be adapted to suit your level of fitness through weighted resistance
 You don’t need very much equipment
 It is free – you can train in playing fields/parks
Disadvantages
 Muscle soreness after exercise because of the high stress levels
 Higher risk of injury unless athletes are fully warmed up
 It can be hard to keep going when you start to fatigue
Flexibility can be developed using stretching exercises – these can be static or dynamic. Static
stretching involves gradually easing into the stretch position and holding the position.
In static stretching you need to work at the correct intensity. When you perform a stretch correctly,
you will feel mild discomfort in the muscles. If you feel pain you must STOP as you are stretching too
hard. Often in static stretching, you are advised to move further into the stretch position as the stretch
sensation subsides.
Dynamic stretching consists of controlled leg and arm swings that take you gently to the limits of your
range of motion. This is used when your sport or activity requires a dynamic movement. Before
starting dynamic stretching you should do some static stretching.
In dynamic stretching you need to work at the correct intensity. Start with the movement at half
speed for a couple of repetitions and then gradually work up to full speed.
The duration for stretching to improve flexibility is 30 seconds.
Advantages
 This can improve mobility across a wide range of joints
 Can be easily adapted for different muscles and joints
 You don’t need any equipment
 It is free – you can train at home
Disadvantages
 Can become boring and therefore de-motivating
 You have to stretch more frequently to see an improvement
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Mental Imagery or Relaxation can be used to improve confidence, control, confidence,
determination, motivation, resilience.
Mental imagery is a technique where an athlete visualises (in their mind) a good performance to
remind them how it should look and feel; the athlete can also imagine various scenes and how they
will cope with them.
There are different Relaxation techniques that can be used to help an athlete relax and reduce
anxiety:
 concentration on breathing to keep it calm and measured
 muscle relaxation – contracting and relaxing muscles too help control body tension
 mental imagery – to imagine different scenes and situations so that they can cope with these
in competition
Mental Imagery
Advantages
 It can help you familiarise yourself with a competition environment and cope with the feelings
of competition
 It can help motivate you & give you confidence by recalling success in a past competition or
seeing success when you see yourself perform well & achieve a goal
 It can help perfect skills or skill sequences
 It can help reduce negative thoughts by focusing on positive outcomes
 It can help you re-focus when you need it e.g. if you are not feeling ‘up to it’
Disadvantages
 It is not always effective for all athletes.
 It can train the mind, but not the body!
 When an athlete is just starting mental imagery for the first time, the technique of it can be a
little bit difficult & lead to frustration especially if they lack patience.
Relaxation
Advantages
 It can help you rest & recovery from training
 It can help remove muscles stress of physical training
 It can help develop a good mental state which helps with mental imagery
 It can help you get ready mentally when warming up for competition
Disadvantages
 It is not always effective for all athletes.
 In a competition situation you might become over-relaxed and find it hard to "get up" for the
competition
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Technique can be developed using Technical drills for specific technique in events.
Example drills for sprinters include:
 Walking on Toes to develop balance in technique (walk on the balls of the feet - free leg is
lifted so that the thigh is parallel with the ground, lower leg vertical - this position is held for a
second or two to develop balance and a feel of the position)
 Sprint Arm Action to develop shoulder muscle power in technique (take a lunge position, tense
abdominals, maintain a straight back, fast sprint arm action)
Example drills for long jumpers include:
 Using 5, 7 or 9 stride run ups with a specific focus on one aspect of technique in the jump
Advantages
 It can help you develop the correct physical motor patterns
 It can help you develop the feel of the correct technique
 It can motivate you because it is more interesting than fitness training
 It can increase confidence as you can see your progress
 It can help you focus on one weak aspect of technique that needs improvement
Disadvantages
 If not done correctly it will not have any benefit
 It can cause stress on specific muscle groups used
DESIGNING A PERSONAL DEVELOPMENT PLAN
Now you have considered the principles of training and the different approaches, design your
personal development plan using the planning sheet template in this book.
You will complete your plan and record information from a minimum of 3 training sessions. This will
help you to evaluate your plan at the end of the programme.
EVALUATING YOUR PERSONAL DEVELOPMENT PLAN
Once you have completed your development plan, you need to evaluate how effective it has been in
improving your performance.
Think about the information you gathered using the observation schedules, model performance
comparisons, standardised tests and questionnaire.
By using the same methods you can compare the information you collect with the INITIAL information
you collected to evaluate your improvement.
Think about other information that will help you evaluate the effectiveness of your development plan.
The information you recorded from your training sessions will be useful in ding this.
INDENTIFYING DEVELOPMENT NEEDS FOR YOUR NEXT PERSONAL DEVELOPMENT PLAN
This will also help you to identify the factors that you need to continue improving OR new factors that
you now need to improve.
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