Universal Taekwondo Federation

'Sports Psychology' by John Webster

Martial artists have been using methods now classed as psychology for thousands of years. Using tools such as imagery to aid execution of technique or meditation to help relax the mind and body. Modern psychology is something that has become more widely accepted as a tool to aid performance in more recent times. In athletics, coaches have always used positive and negative reinforcement to help motivate competitors. However it was not until the 1984 Olympics that specialist psychologists were used. Top level athletes using their minds and not drugs to enhance their performance. Teams such as the British Tennis and Bobsleigh teams are now using sport psychology. Boxers such as Steve Collins used hypnosis to help in his quest for glory. We all have moments when we execute a perfect side kick, pattern or have a great fight. When you look back at those occasions, the one thing that you will find in common, is your mind was focused on the task. Think about it this way, how many times have you looked at a student in class that looks like he is going to be a brilliant fighter or poomsae competitor? The reality is that regardless of their form in class a lot of students to not perform well in different environments. Fear of failure, peer pressure and the wrong mind set all attributing to their poor performance.

IMAGERY

Using your mind and imagination to aid the improvement of technique. Most people employ these tools when trying to remember a sequence of moves or perfect a technique. For example, when you copy an instructor's move you are using an image stored in the brain to duplicate that movement. In fact if you closed your eyes now and imagine your instructor or classmates you could see a vivid picture in your mind. If you are practicing a pattern you may first practice it in your head and then practice it physically. Imagery can be used when you're injured on long journeys or after a hard training session when the body can not physically carry on but the mind is still aroused.

So how do you practice imagery? Firstly close your eyes. Picture yourself executing a perfect technique. If you are a low grade, picture the instructors and your technique at the same time. Use all your senses to make the practice as realistic as possible. Imagine the surrounding dojang, feel the beads of sweat rolling down your face, smell the aroma in the room and hear the snap of kick or punch. If you truly duplicate a technique in your mind then the use of imagery will enhance your performance. How many of you have had a dream that's so real that when you wake up you are not sure if it was a dream or not. Enhance your mind and you will enhance your performance. Imagery, if done well will give you the same sensation as a good dream with the benefits of non-physical practice.

MOTIVATION

Instructors, who want to motivate their athletes to perform, constantly use terms such as give 100% and similar terms. Terms to encourage performance and motivate players to excel. However instructors need to understand motivation thoroughly to use it as an effective tool. Instructors of lesser ability often produce good competitors because they are good motivators of people. Instructors need to realise that players mood state and the way which instructions are reinforced. Will influence players and possibly the outcome of the contest. It is important that motivation is positive and that criticism is constructive. A well motivated student is more likely to win and less likely to drop out from the sport.

GOAL SETTING

We may all have aspirations of competing in the Olympics or scoring a winning goal at Wembley. However for 99.8% of us, these goals are not attainable. If you want to succeed, setting realistic goals is extremely important. Make sure that the time frame you set is not too narrow. A lot people fail to reach their goal because the initial goal is too high. You can not jump straight to the top of the stairs, you must take one step at a time. For example, beginners in a class should aim to master the basics and pass their first grading not look to get a black belt before they have mastered their first punch. People should look to be the best in their club, area, country and then Internationally in a realistic time frame assessing and reassessing their progress.

Be specific
Don't just say that you want to kick longer, harder or faster, set a time and increase duration of practice or the amount of techniques you execute in a set time.

Time
Try to stick to the time frame that you stated, however if progression is rapid, increase your goals and if you have set back redefine.

Monitor
Keep a training diary, it is important that you monitor your progress. If you are not attaining your goals it may be down to other attributing factors. Factors such as nutrition, mind set, overtraining, undertraning etc. if you keep a diary you may see certain patterns in you peaks and troughs and will be able to see daily and weekly improvements.

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