APPROACH 1
VISUALISATION
Sub-factor(s): anxiety, concentration, confidence, decision making and mental toughness.

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Describe one approach you used to develop mental factors. (4).
KEY:
Descriptive mark 1
Descriptive mark 2
Descriptive mark 3
Descriptive mark 4

'An approach I used to develop my mental performance was visualisation.'

'I did this in my bedroom which was dark and quiet with all electronic devices turned off. I lay on my back and closed my eyes.'

'I then visualised myself performing in a high pressure situation. The situation had all the sights, sounds and smells included in my thoughts. I saw myself being successful over and over again.'

'I did this 10 times to begin with then 7 times in my next session.'

Explain why you used this approach to develop your mental performance. (4).
KEY:
Statement
Point of explanation

'I used visualisation because it required no equipment and was quick and easy to set up. This meant I lost no training time setting things up and was able to maximise my time on using this approach to help develop my mental performance.'

'I also used visualisation because it has been proven to develop mental factors in sport science research. This meant I really trusted this approach and tried my hardest to use it correctly meaning I started to develop my mental performance.'

'Finally, I used visualisation because I was able to use it in any location. This meant I was able to use it in the house on my own when I first started to help me initially master the approach and feel comfortable using it. Then, I was able to use in a performance environment once I was proficient at using it to help calm me down in the heat of the moment.'

Analyse one approach used to develop mental performance. (4).
KEY:
Statement of important part
Point of analysis

'It is important that you initially carry out visualisation at home on your own. This is because it will give you the time and space to master the approach without the presence of others meaning you will not feel embarrassed or rushed and can take your time to carry out the approach correctly.'

'It is also important that you initially carry out visualisation with all electronic devices turned off. This is because it will ensure you do not get distracted when first attempting the approach meaning you can give it 100% of your attention which can lead to you mastering it quickly.'

'Moreover, it is important that you visualise all of the sights, sounds and smells of this high pressure situation. This is because it will paint a vivid image of the situation you are imagining so when you step into that moment, it will feel like you have already experienced it which can help you remain calm and make the correct decisions.'

'Finally, it is important that you visualise yourself being successful. This is because it will boost your confidence when stepping into these situations meaning you can perform your actions with conviction and perform well.'

Evaluate how effective this approach was in developing your mental performance. (4).
KEY:
Statement
Point of evaluation

'Visualisation was very effective in developing my mental performance.'

'It was good because it helped me feel more relaxed in high pressure situations than before. When serving against a break point in tennis, I visualised myself being successful which lead to my somatic anxiety staying low and I was able to perform my serve with a fluid motion and make clean contact with the ball to score an ace.'

'It was also good because it helped me stayed relaxed before big matches. When sitting in the locker room before a tennis final, I visualised myself winning which lead to me remaining calm and entering the court with a positive mindset and taking risks during rallies to catch my opponent off guard and win points.'

'Furthermore, it was good because it helped me concentrate more than before. When serving at the start of the match, I was able to block out any anxieties I had and focus on the sub-routine of my serve which lead to me executing the serve correctly and getting a powerful first serve in to put my opponent under pressure.'

'Finally, visualisation was good because it helped me make better decisions than before. When my opponent was at the back of the court, I had already visualised space opening up at the front and this lead to me deciding to play an effective drop shot to catch my opponent out and me winning the point.'

APPROACH 2
POSITIVE SELF-TALK
Sub-factors: anxiety, arousal, concentration, confidence, mental toughness, motivation and resilience.


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Describe one approach you used to develop mental factors. (4).
KEY:
Descriptive mark 1
Descriptive mark 2
Descriptive mark 3
Descriptive mark 4

'A approach I used to develop the mental factor was positive self-talk.'

'I carried this out in the changing room before matches and during game situations.'
'In these situations, I would say buzz words or short phrases to myself. What I said depended on the situation. When taking a free throw to win the match, I said 'relax'. After missing an easy lay-up, I said 'I'll score the next one'.'

'I initially said this to myself 3 times and eventually only said it once.'