Relaxation and Stress Management Techniques in Sport
Relaxation techniques are strategies performers use to lower excessive arousal and anxiety and bring themselves back towards their optimal performance state.
Before you start
Make sure you're comfortable with these topics first:
Method
- Identify the signs in the scenario that show the performer is over-aroused or anxious, such as a racing heart, shaking hands, tense shoulders or rushed breathing.
- Choose a relaxation technique that matches the situation: breathing control is quick and can be used in the moments immediately before or during performance; progressive muscular relaxation takes longer and suits preparation time before competition, since it works through each muscle group in turn.
- Explain the mechanism: breathing control slows the heart rate and reduces the physical symptoms of arousal by consciously controlling breathing rate and depth; PMR teaches the performer to notice the difference between a tense and a relaxed muscle, so they can consciously release tension they might not otherwise notice they were holding.
- Link the technique back to performance: lowering arousal towards the performer's optimal point, rather than to zero, should improve fine motor control, concentration and decision making, using the inverted-U theory as the underlying explanation.
- For extended questions, match the technique to the specific skill and timing in the scenario: a fine, precision skill needing calm immediately before an action suits breathing control in the moment, while general pre-match nervousness with more time available suits a fuller PMR routine.
- Note that relaxation techniques are strategies performers can learn and practise like any other skill, and they work best when practised regularly in training, not attempted for the first time under competition pressure.
Worked example
A javelin thrower says that in the call room before a major competition his heart is pounding, his shoulders feel tight, and he cannot stop his hands shaking. He has 15 minutes before he is called out to throw. Suggest a relaxation strategy he could use, and explain how it should help his performance.
- Identify the state described: a pounding heart, tight shoulders and shaking hands are physical signs of over-arousal.
- Identify the available time: 15 minutes is enough for a short, focused strategy but not necessarily a full routine.
- Recommend a technique: breathing control - slow, deep breaths, in through the nose and out slowly through the mouth, for several minutes.
- Explain the mechanism: consciously slowing and deepening his breathing should lower his heart rate and reduce the physical tension he is describing.
- Link to performance: since javelin throwing needs precise timing and technique, bringing his arousal down towards his optimal point should reduce shaking and muscle tension, allowing smoother, more controlled technique when he is called out to throw.
Practice questions
Try each question, then tap to reveal the answer.
Q1Name the two somatic relaxation techniques commonly used in sport.Show answer
Answer: Breathing control and progressive muscular relaxation (PMR).
Q2Describe what a performer does during progressive muscular relaxation.Show answer
Answer: They deliberately tense, then release, each major muscle group in turn, working through the body, to learn to recognise and let go of physical tension.
Q3Explain how breathing control can lower a performer's arousal.Show answer
Answer: Consciously slowing and deepening the breathing rate helps lower the heart rate and reduce physical tension, both of which are signs of high arousal.
Q4Why might breathing control be more suitable than a full PMR routine for a performer with only one minute before they compete?Show answer
Answer: Breathing control can be used quickly, in the moment, whereas PMR works through each muscle group in turn and needs more time to complete properly.
Q5Explain why relaxation techniques should be practised in training rather than tried for the first time in competition.Show answer
Answer: So the performer already knows how to do the technique effectively and can rely on it under pressure, rather than adding a new task to learn during a stressful competitive situation.
Exam-style questions
Written in the style of a GCSE Physical Education exam paper, with a full mark scheme.
A goalkeeper facing a penalty shootout has one minute between the referee's whistle and stepping up to face each kick. Suggest a relaxation technique suited to this timeframe and explain how it should affect her performance on the next save.
Show mark scheme
Tick each line you got. Your score builds from the marks on the scheme.
Nothing ticked yet - 4 available
A gymnast regularly performs well in training but says her muscles feel 'locked up and tight' during competition floor routines, causing her to under-rotate tumbles she lands cleanly every time in the gym. Discuss how relaxation techniques could help her, including which technique or techniques she should use and when.
Show mark scheme
Tick each line you got. Your score builds from the marks on the scheme.
Nothing ticked yet - 6 available
See real GCSE Physical Education past-paper questions, with official mark schemes →
Free printable worksheet
Want more practice on paper? Download the relaxation and stress management techniques in sport worksheet pack - 5 pages of exam-style questions with a full mark scheme. One email opens every download in this browser for 14 days - no account, no card. Print it for personal and classroom use.
Next topics
Not quite what you needed?
Tell us what is missing on relaxation and stress management techniques in sport, or which topic to write up next. Every request is read, and we reply to every one.
Build a full practice pack.
This topic is one of hundreds in the library - pick the ones a student needs and generate a printable PDF in minutes.