Composure
Composure is something many athletes might struggle with, commonly referred to being "clutch." "Composure can be described as being in total control of 'you,' physically,
mentally and emotionally, not too high, not too low, just right (McGuire, 2012, p.12)."
How do arousal levels affect athlete composure?
How do athletes find the right composure level?
What are methods for controlling arousal levels?
-Trying to center thoughts and meditate over what they need to do can help improve too high of arousal levels.
Examples:
In order to achieve greater composure, the athlete may require greater self-control.
How do arousal levels affect athlete composure?
- There may not be a perfect arousal level for a given athlete, but
finding an athlete’s range may be beneficial for competition. Arousal levels
are skill and competition specific with some sports requiring a much higher
level of arousal than others.
- Though a high arousal level can provide a large amount of energy, which might be important for high intensity skills, it can be easily misdirected and is generally wasted when used with skills that require greater precision and coordination (Stambulova, Wrisberg Ryba, 2006, p. 175-176).
- This also can be implied for skills that require low levels of arousal for a high intensity skill like power lifting (Cox, 209, 2007).
How do athletes find the right composure level?
- Levels of arousal may vary greater between
sports, but it could be beneficial for an athlete to know and try to have an
understanding of their range of arousal levels as it pertains to their sport.
- The athlete may not be aware of their optimal
performance arousal level right away, but they will be able to identify when
they have too little or too much arousal (McGuire, 2012, p.12).
- The athlete may need to make note of different levels and find their zone by trial and error or another sought-out method.
What are methods for controlling arousal levels?
- High Arousal
-Trying to center thoughts and meditate over what they need to do can help improve too high of arousal levels.
- Low Arousal
- Athletes should practice these techniques and find methods that work for them.
- Music can be used to alter mental state and visualization has been mentioned as strategies for attaining a positive mental attitude (Judge, 2011).
- Athletes may choose other routines or sequence of events in order to help them reach an optimal mental state.
- The athlete should choose a routine that fits them and helps the reach an arousal level that suits them and the competition they are participating in.
Examples:
- The routine for arousal level and focus might be very different for a long distance runner compared to a competitive weight lifter.
- It is rumored that Iowa wrestling icon, Dan Gable, used to slap his athletes in the face before a match to focus their fighting spirit. Though this is definitely not condoned, using methods to energize and focus athletes is a good idea (Steenbarger, 2007, p. 59).
- A power-lifter will likely choose preparation methods that
warm up the full body, but also activate his muscles for extreme
explosion. They should also choose something that will raise their
intensity for competition.
- An archer may want to warm up, then work on mental relaxation techniques. It would be beneficial to have the body ready, but keep their nerves call in order to maintain steadiness. They would also want to work on their concentration in order to block out any distractions during competition.
- In many cases, finding the right arousal level might require some trial and error.
In order to achieve greater composure, the athlete may require greater self-control.
- Self-control is “the ability to control one’s own actions, thoughts, feelings and behaviors (Stambulova, Wrisberg &Ryba, 2006, p. 175).
- Being able to control thoughts and behaviors might help the athlete in decision making in situations of complicated decision making.
- The concept self-control is “control of your emotions, but it also extends to having the resolve to resist the easy choice, the expedient solution, and, at times, temptation in its various and alluring forms” (Wooden, 2005, p. 32).
- Being able to control arousal levels and distractions will give the athlete greater ability to utilize more self-control and also create a scenario allowing them to focus.