IndexWhat is routine?What are the benefits of having a pre-performance routine?What routines can hinder performance?What is visualization/image ei its advantages? Are there any negative aspects of using visualization? Can music hinder or help performance? Conclusion For my research project, I decided to research "to what extent does music influence concentration while studying". The study revealed that music is not optimal for effective studying unless you listen to it first to stimulate dopamine endorphins, which means a happier outcome while studying. He also revealed that music is too distracting while studying and should only be used when it is a classical genre used to block out environmental distractions. I wondered if the same was true for athletes before they compete, to develop their motivation or to hinder their performance. I also wondered what other techniques contributed to their pre-routine. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an Original Essay What is Routine? A routine is a sequence of actions followed regularly and is used regularly before an athlete's performance, to calm nerves and improve performance. These routines include practice actions, such as shooting baskets before a basketball game to activate muscle memory and exercise the player. Self-talk is also included regularly before a match, such as telling yourself to breathe and relax, and is associated with positive thinking. Imagery and visualization are extremely common, where an athlete imagines the skill turning out positively before performing it. Music is also another tool for improving performance, distracting the mind and stimulating internal motivation. A routine must be consistent to be effective and focus to place yourself in a place where there are few external distractions. What are the benefits of having a pre-performance routine? Having a specific routine that applies all the skills you need in a game can help with accuracy and muscle memory during competition. Routines are useful in preparing players for the required physiological and cognitive performance. Research has found that players feel more confident in performing, effectively deal with stress and anxiety before and during performance, and focus their attention before, during and after performing the activity. What routines can hinder performance? The type of routine that hinders an athlete's peak performance includes poor concentration and poor commitment. A study was designed to examine whether the use of mental skills such as high self-confidence and the use of cooperative routines changed the final outcome. The results of C. Greenleaf's experiment found that having a well-developed plan and routine of high levels of motivation and commitment among athletes led to the development of coping skills to deal with distractions, unexpected events, increased concentration, high levels of self-confidence. setting and viewing have taken place. Routines with poor concentration, low self-esteem and low commitment have caused significant drops in performance. What is visualization/image and its benefits? Visualization is when an athlete or person creates a mental image or intention of what you want to happen or feel. This can be done in two ways:Internal: Seeing yourself from inside your body looking out while you are playing the sport.External: Seeing yourself performing from outside your body.One is not better than the other and it is said that usingwhat is most comfortable and natural for the athlete is essential. When using visualization, the goal is to make what you are imagining as real as possible using the use of kinesthetic (how your body feels), visual (images and photographs), and auditory (e.g. the roar of the crowd) , thoughts and emotions. The detail is also important because the athlete needs to make their image as close as possible to the real performance, being realistic and positive. An example is when you are nervous before the show, imagine being nervous and then taking a step back and relax. Schmalbruch (2015) states that the mind and body can be trained to perform the imagined skill if the routine is repeated often. His studies have shown that visualization can bring confidence, efficiency and effectiveness. When used correctly, visualization will impact the athlete's perspective, control, senses and speed as it also states that this is an athlete's most powerful tool. According to S. Schmalbruch (2015), it is not uncommon for poor performances to occur and this indicates a lack of confidence in one's ability to perform. His study shows that you shouldn't let it slide, but 'rewind' the image until you do it correctly. Are there any downsides to using visualization?P. Cohn's (2018) counterargument states that visualization is just a "Band-Aid" that hides the real problem: athletes are not performing to their full standards. Even athletes with years of experience still succumb to pressure before a game. His studies have shown that lack of confidence and fear of losing or performing badly are the real reasons and that concentration and composure are the keys to mental strength. To develop an athlete's confidence first: rely on your years of experience for confidence rather than the latest play/shot. Confidence is based on years of training and not immediate performance. Revealing confidence killers such as doubt, high expectations and self-critical thinking can help you take the necessary steps to prevent them. Taking control of trust and not leaving it to chance is beneficial (be proactive rather than reactive) Know that trust comes from within, not from what others say. The study talks about how visualization can be bad if not done correctly. Usually athletes, when they visualize, find themselves stumbling, starting over until they imagine themselves winning. Yes, it can be helpful, but it also teaches an athlete that they must have a perfect performance and doesn't teach them how to fix a situation once they stumble. This is because in sports and fitness perfect performances are rare, so when the athlete continually visualizes perfect moments, they miss out on the opportunity to practice effective recoveries from unfortunate but inevitable moments that occur in all sports and fitness. Can music hinder or help performance? Music is renowned in society and is often used to motivate an individual when playing sports. In 2007, USA Track and Field, the national body for distance running, banned the use of headphones and audio players to prevent runners from having a competitive advantage. The reason why it is so popular according to the study by A. Ruani (2018) is because:It dissociates the mind from fatigue and pain as it puts the mind into "autopilot" with minimal conscious effort towards execution.Useful pre- performance with visualization and images as it keeps players focused, removing external distractions and aiding motivation. The synchronization of the tempo of the music is reflected in the rhythm of the body. This means that when there is a slow song it promotes relaxation, concentration.