Week

Intervention

Describe

1

Breathing control

1) Relaxation style. Take a slow deep breath in 4:4 ratios—count from 1 to 4 during inhale, count from 1 to 4 during exhale.

2) Inhale and hold style. Inhale for a count of 6, hold breath for a count of 4, and then exhale for a count of 4.

3) Exhale and hold style. Exhale and count to 6, hold breath and count to 4, then inhale and count to 4 quickly.

4) Nose and mouth style. Alternate inhale or exhale from nose to mouth or vice versa.

2

Muscle relaxation

1) Clench your fist at 20% strength and increase to 50%, 75%, and 100% (maximum tension), then loosen the tightness of the clenching starting from 100%, decreasing to 75%, 50%, 20%, until 0 (total relaxation).

2) Flex your arm muscles at 20% and increase to 50%, 75%, and 100% (maximum tension), then relax the muscles by starting at 100%, decreasing to 75%, 50%, 20%, and (total relaxation).

3) Clench your leg muscles at 20% and increase to 50%, 75%, and 100% (maximum tension), then relax the muscles starting at 100%, decreasing to 75%, 50%, 20%, and finally 0 (total relaxation).

4) Lay down and tense your body starting at 20% increasing to 50%, 75%, and 100% (maximum tension), then relax the tightness from 100%, decreasing to 75%, 50%, 20%, and finally 0 (total relaxation).

3

Self-talk

Make phrases to establish self-talk and write them down.

Practice using phrases like: “I’m trying my best”; “it’s going to be okay”; “I can do it”; “let’s go”; “fight”; “I want to be a success”; “mindful and focused”; “deep breathing”; and “calm down and go slowly”. The self-talk practice included writing down reminders like the above. After the athlete got up in the morning or before a match, they would look at this paper, read what was on it, and either say the phrases out loud or in their head.

4

Imagery

Use 5 senses (sight, sound, touch, smell, and taste), start relaxing, feel relaxed, concentrate on breathing, see gymnasiums, see teammates, see and feel our movement, feel enjoyment and happiness with training, and be satisfied with training.

5 - 8

Combination PST package

Start session (depending on situation):

- Breathing control

- Try to relax

- Imagery

- Talk with yourself