APPROACH 1
PROGRESSIVE MUSCULAR RELAXATION
Sub-factor(s): fear

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

‘An approach I used to develop my emotional performance was progressive muscular relaxation (PMR).’

‘I carried this out alone in my bedroom. I made sure all electrical appliances were switched off. I lay on my back and closed my eyes.’

‘I started by taking a couple of deep breaths. I tensed up my face for 10 seconds then relaxed. I then did this for each muscle group going from my shoulders, to my arms, to my stomach, to my legs and finally my feet. I then repeated this in reverse order: from feet back to my head.’

‘I progressed this by doing it down to the bottom of my body without doing it back up.’

Explain why you used this approach to develop the emotional factor. (4).
KEY:
Statement
Point of explanation

‘I used progressive muscular relaxation (PMR) because it was easy to set up and required no equipment. This meant I was able to spend all of my training time focusing on using this approach to fully develop my performance rather than worrying about setting it up.’

‘I also used PMR because it did not take long to complete. This meant I was able to use this approach at the start of sessions developing other factors meaning that no training time was lost and I was able to develop different parts of my whole performance within the same session.’

‘Another reason why I used PMR was because I was able to complete it anywhere. This meant I was able to carry it out in the changing room before important performances to release the tension in my muscles and relax me before stepping on court. It also meant I was able to use it during breaks in play before big moments in matches meaning my muscles stayed relaxed and I was able to move my shooting arm fluidly to produce an accurate shot.’


APPROACH 2DEEP BREATHINGSub-factor(s): anger, fear and resilience
Describe one approach you used to develop emotional factors. (4).
KEY:
Descriptive mark 1
Descriptive mark 2
Descriptive mark 3
Descriptive mark 4

‘An approach I used to help control my emotions was deep breathing.’

‘I carried this out in my bedroom. I turned off all electrical appliances. I lay on my back and closed my eyes.’

‘I breathed in through my nose for 4 seconds. I held this inhaled breath for 2 seconds. I then breathed out through my mouth for 4 seconds. This counted as 1 deep breath and I repeated this 9 more times to do 10 in total.’

‘I progressed this by reducing the number of breaths I took to 8.’


Explain why you used this approach to develop the emotional factor. (4).
KEY:
Statement
Point of explanation

‘I used deep breathing to develop the emotional factor because it was easy to set up and required no equipment. This meant I was able to maximise my training time on using the approach rather than wasting time setting things up and therefore developed my performance.’
‘Another reason why I used deep breathing was because it could be used anywhere. This meant when I first started out, I was able to use it in my bedroom away from other people so I did not feel self-conscious which meant I gave it 100% and developed my emotional factors. This also meant as I got more experienced, I was able to use it during matches when the referee made a decision against me and I was able to focus on the counting of my breaths to help me relax and calm down.’
‘Finally, I used deep breathing because it has been proven in research to help people control their emotions in a range of contexts. This meant I trusted this approach, took it very seriously and really focused on doing it correctly to help develop my performance.’

Analyse an approach that could be used to develop social factors. (4).
KEY:
Statement of important part
Point of analysis

‘It is important that you do the deep breathing approach at home when you first try it. This is because you will not feel self-conscious in front of others in the changing room meaning you will take it seriously and therefore develop your emotional performance.’
‘It is also important that you do your deep breathing in a dark and quiet place to start with. This is because you will not get distracted by electronic appliances such as your mobile phone meaning you fully concentrate when using the approach and therefore use it correctly to help you control your emotions.’
‘Furthermore, it is important that you practice this approach over and over again before trying it in a game situation. This is because you will be able to master it having progressed the approach meaning when you do take it into a game, you will be able to get relaxed despite the pace of the game and the distractions around you to help you control your emotions at that time.’
‘Finally, it is important that you relax your muscles when breathing out during games. This is because it will help release any tension in your muscles meaning they will feel loose and you can therefore move fluidly and increase the likelihood of maintaining accuracy during high pressure situations.’

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

‘Deep breathing was very effective in developing my performance.’
‘It was good because I was able to perform this approach in any location. This meant I was able to use it during games when I got angry. As a result, when I made a poor pass, I managed to take a deep breath to help calm me down rather than get angry at myself and I was able to quickly get my focus back on to the game. On another occasion, I was able to regain my composure when the referee made a decision I disagreed with as I took a few deep breaths when they gave a free kick against me which lead to me staying calm, accepting the decision and walking away.’
‘It was also good because using it in any location helped me control my fears. This meant I was able to use it in the changing rooms before my cup final as I was able to take a few deep breaths to help relax me when I had some negative thoughts. This lead to me releasing these negative thoughts and feeling more confident and relaxed going into the match. It also meant I was able to relax my muscles when I was about to take a penalty in the penalty shootout. This helped me as I relaxed my muscles when breathing out which lead to my muscles feeling loose, my movements being fluid and my penalty having more power and accuracy to score.’