The psychological and sport psychological literature is replete
with studies examining the relationship between arousal and performance.
Despite this abundance of data, no theory has gained universal
acceptance. Definitions of arousal and its effect on performance are
hotly debated issues. In my opinion, this reflects the nature of a
complex beast, as sports performance varies from sinking a two foot
putt to landing a crushing blow on the fullback. Add to these task
differences the various skill levels and personalities of the
performers and this once clear relationship gets scary! Our current
focus on optimizing arousal in tennis makes this job a whole lot
easier, and proper arousal management will do wonders for your game.
Arousal was defined by Singer and Associates (1993) as a
multidimensional construct that refers to an energizing function of
the mind and body, varying on a continuum from low (deep sleep) to
high (extreme excitement). It involves both a physiological response
(e.g., increased heart rate) and cognitive processes (e.g., appraisal
of an event). Sage (1984) described arousal as motivation which
energizes, or directs one to a specific goal, and Cox (1990) equated
it with alertness. Many have used the terms arousal and activation
interchangeably.
Arousal should be distinguished from anxiety and stress. Although
anxiety usually involves increases in arousal, it is also accompanied
by worry, concern, and negative thoughts and feelings. Stress refers
to any external or internal stimulation that tends to grossly disturb
homeostasis or stability.
One of the oldest psychological theories on the relationship
between arousal and performance is the "Inverted-U Hypothesis" or
"Yerkes-Dodson Law." Simply stated, this theory suggests that
optimal performance is achieved with increases in arousal until
further increases in arousal lead to performance decrement. Some
prefer to describe "zones of optimal functioning," reflecting the
view that it is impossible to pinpoint the precise level at which
performance is optimized. What does all this mean in tennis? It is
clear that being either under- or over-aroused will impair you game.
Sport psychologists, including Loehr (1991), have used heart rate
monitors on tennis players to determine the arousal levels
corresponding with an individual's best match play.
Researchers maintain that an athletes' optimal arousal level will
vary depending on the nature of the task and skill level of the
performer. Oxendine (1984) stated that more complex tasks require
lower arousal levels, and that tennis, like baseball pitching and
fencing, requires "some arousal" (more than "slight arousal" but less
than "medium arousal"). Cox (1990) concluded that highly skilled
athletes and those performing simple tasks need a moderately high
level of arousal for maximum performance, whereas less skilled
athletes and those performing complex tasks require a low level of
arousal for maximum performance. Since the demands in tennis are
relatively complex, and tennis is a game of errors rather than
winners, it might be wise to heed scientific wisdom and guard against
over-arousal. This is especially true for beginners and
intermediates! Using this logic, professionals and those with more
highly developed skills should benefit from slightly higher levels of
arousal.
Despite this advice, there are no fast and ready rules, and
individual differences prevail. It is necessary for each player to
assess their own levels of arousal and corresponding performance.
One way to do this is to practice increasing and decreasing arousal
while noting changes in performance.
The following techniques have been used to increase or decrease
arousal. As always, the maximum benefit is obtained through
consultation with a qualified sport psychologist.
To increase arousal:
(1) Increase your rhythm and rate of breathing
(2) Focus on the task at hand and distract yourself
from fatigue
(3) Stretch and exercise more prior to play
(4) Listen to upbeat music prior to play
(5) Visualize powerful forces (e.g., leaping cheetah,
rocket blast)
(6) Draw energy from the crowd
To decrease arousal:
(1) Breath deeply and slowly from the diaphragm
(2) Engage in a popular form of meditation
(3) Quietly repeat a key word or phrase to yourself
(e.g., calm, easy, cool)
(4) Direct your focus on performance rather than
outcome
(5) Engage in Progressive Muscle Relaxation-briefly
tensing and relaxing
muscle groups, noting differences between
tension and relaxation
(6) Dictate your own pace and take your time between
points
Practice adjusting your level of arousal on a regular basis until
you find the level at which you perform best. You'll know it when
you are optimally aroused! Until next time...
