What are the main methods of psychological training?

The main methods of psychological training are: simulation training, ideation training (also known as self-labeling training), relaxation training, and concentration training.

1. The first is to make sure that you have a good understanding of the situation, and that you have a good idea of what is going on. It is the main method of pre-war psychological training.

Through the simulation training to exclude the athletes to participate in the competition before the production of good psychological state, in order to achieve this purpose. Must have a very clear grasp of the upcoming competition opponents, venues, equipment, lighting, equipment, concepts, climate and other conditions. In order to carry out simulation training.

Simulation, there are two kinds of language image simulation and actual simulation training. Language image of the simulation is the use of language to depict the situation in the future competition. This simulation of the opponent's actions and their own actions as much as possible with charts, photographs, etc. to make it concrete. The actual simulation is to create in the game actual similar conditions for training, training athletes adaptive ability. If conditions permit, the athlete should arrive at the competition site and venue for training in advance, or go to a place similar to the competition climate environment for training. And the same requirements of the competition and the test to set and implement the same time difference with the competition place of rest and relaxation system, all belong to the actual simulation.

2. Idea training. Idea training is the athlete's own beliefs to influence the heart. In order to adjust their own intention, mind emotions, so that the excitement or will process is strengthened. Using self-suggestion self-control, resulting in good training and competition mental state.

Meditation is a good method of self-control, and then the technique of meditation can enhance the success rate of the action and overcome the difficulties, the content of the meditation, including the main points of the action, the order of exertion, the method, the time, and to strengthen their own will and so on. Silence should be programmed in advance the simplest group, in the heart of the silent, so that the muscles with the activities, has reached the strengthening of the correct concept of the action, improve and improve the purpose of the technology. In the competition to force their own actions to achieve the purpose of victory. Meditation to do:

1. Attention is highly concentrated, exclude other distractions, concentrate on the victory.

2. Meditation should constantly reinforce your actions.

3. In the default before doing the action, to make the meditation and muscle feeling "complete" the action. In doing action meditation, to make the muscle activity under the control of the dominant ideological consciousness, through the mind to think, make the mind into the training and competition to go.

In addition to self-suggestion, other people's suggestion is also very important. For example, the coach's demeanor and behavior can play a suggestive role in the movement, the coach's words and deeds can enhance the confidence and strength of the athletes, but also can make the athletes lose confidence and incur failure. Therefore, coaches should make positive suggestion to athletes in training and competition.

Self-control is also very important to the athletes, training and competition, the nervous system will not be in a suitable state of excitement, if the nervous system before the game, the nervous system is in the excitement of the athletes mental and physical exhaustion, the climax appeared too early in the game will be in a "state of euphoria", can not achieve the desired purpose of the game. The purpose of the competition is to provide the best possible service to the public.

3. Relaxation training. Relaxation training is to enable athletes to release the fatigue training, the fatigue here mainly refers to mental fatigue. This kind of fatigue has a greater impact on improving the level of training and participation in competitions. Experiments have proved that the type of good relaxation training, to effectively slow down and eliminate mental fatigue has an important role.

There are many ways to relaxation training, mastery is also difficult, such as the use of inhalation, flat gas class number of methods to eliminate tension, to achieve the purpose of the whole body relaxation. Can also be utilized to meditate on the natural scenery of the method of relaxation training.

To master the relaxation training, it is necessary to develop the ability of self-adjustment, such as:

(1) control of skeletal muscle tension. Case your own desire to make them relaxed, or as needed to make them tense.

(2) Formation of the desired mental-emotional state as desired, by meditating on words, muscle relaxation and formation of a quiet state of mind and body.

(3) Representation of remembered image-concepts with emotional colors experienced in the past.

(4) Control of attention in the desired direction.

4. Attention concentration training. Concentration of attention is the directionality and concentration of people's mental activities towards something.

From the physiological mechanism, when the athlete's attention is focused, and then the cerebral cortex had the corresponding region of the brain to produce a dominant center of excitation, according to the law of negative induction of high-level neural activity, when a certain region of the cerebral cortex produces a dominant center of excitation, the rest of the cortex should be shallow or deep in the control state. Negative induction is strong, the more attention will be focused.

There are many factors that cause athletes to be distracted, illness, fatigue, insomnia, etc. will reduce the attention of athletes: the field is not adapted to the equipment is not accustomed to, the concept of the system and so on. Will hinder the concentration of special attention, impatience, light chaos, excessive personal gains and losses will also distract the attention of athletes.

Generally speaking, people who are good at concentration can have a clear purpose, a high degree of conscientiousness and responsibility for the things they layer.

Concentration of attention training should pay attention to the following points:

(1) In the daily training to develop the habit of concentration, the athletes are required to mentally "training as a game" as sincere.

(2) to consciously restrain their emotional excitement, calm is to control impatience, anger, fear, weakness, panic and other emotions.

(3) Introduce correct intelligence about the competition to eliminate the athlete's so-called tension and anxiety.

(4) Teach athletes not to think about personal gains and losses during the competition and to concentrate on the competition.

(5) In the event of a clockwise emergency during the race, take appropriate measures to change the tension and put the mind in a relaxed state.