What is PSychological skills Training (PST)?

Below we will cover the basic information you need to know about psychological skills training (PST). ​

PST EFFECTIVENESS

This is a mental skills training aimed at improving the performance of athletes by developing self-confidence and a positive mindset. It contributes to up to 90 percent of an athlete’s performance. It is the psychological factors that account to daily fluctuations in performance. Physical and technical practices should not be the only components of the training program. Psychological tools should be used together in conjunction with the main tennis training. 

Educationally or athletically based psychological skills training enhances performance. Intervention must be individualized, employed systematically over time by combining different psychological skills such as goal setting and imagery.

PST Knowledge Base

Athletes who included psychological tools as part of their training regime had better:

• Better concentration levels
• Higher confidence levels
• More task oriented thoughts
• Lower anxiety
• More positive thoughts and images
• More determination/commitment

​Some useful skills shared among athletes and coaches include: 

• Arousal regulation
• Imagery and mental preparation
• Confidence
• Motivation and commitment
• Self-talk
• Attention/concentration
• Mental plans

I'm not afraid of anyone, but sometimes i'm afraid of myself. the mental part is very important. 
Justine Henin
former Belgian professional tennis player

Phases of PSychological skills Training 

Educational Phase

This is the state where psychological skills should be learned and practices. Expectations at this phase include improved skill development and refinement over time.

​Acquisition Phase

At this point, we focus on the different techniques and strategies for learning the different psychological skills. The programs should be tailor made to suit individual needs. General information can be provided to the team, but there is a need to be specific when developing a PST program for an individual. That means you must have your targets beforehand before you can focus on the program.

​Practice Phase

This is the practical phase. The PST skills taught in the previous phases should progress from practices and simulation to actual competition. It focuses on automating skills learned by: a) Over-learning, b) Integrating psychological skills, c) Simulating the skills learned, d) Applying the skills to actual competition.

common problems in implementing a pst program

• Lack of conviction

• lack of time

• lack of knowledge

• lack of follow-ups

PST MYTHS

1. It is an athlete’s problem only.
2. It is a problem for the elite athletes.
3. It provides quick fix solutions.
4. It is not useful to me.

WHY ARE PST NEGLECTED? 

1. Most people are either not aware of PST, or not truly believe in its effectiveness in enhancing performance.
2. Lack of time - lots of time are devoted to technical and physical training, nothing is left for PST.
3. Misconceptions - some people believe such skills cannot be learned.

"You've just got to get over that mental hurdle and those battles in your own head during matches when things aren't going so well. It takes time. It's probably all things I already knew, but for someone to talk about it maybe in a different way makes you realize things."

Sam Stosur Australian professional tennis player

Designing a schedule

Formal Program

They take approximately 1-2 days. They can be scheduled before or after the practice.

In Practice

It can be on a daily basis. It is often associated with strategies, drills or skills.

Implementing a PST program

when to implement

During the off seasons as the athletes are less occupied and committed.

duration of training

Daily, 10-15 min each session would be ideal. Alternatively, 3-5 days weekly is another viable option. As for the mental training, it should continue throughout an athlete sports participation.

Evaluation of PST

• Providing feedback and allow the athletes to make changes
• Interviews and written evaluation-They are the most commonly used evaluation techniques
• Put a lot of emphasis on personal responsibility.
• Use goal setting as a teaching technique.
• Encourage athletes to create pre-competition mental plans.
• There is need for the coach to demonstrate such skills as they coach.
• The coach should display the behavior prior and during competition such as being in control.