Module 4: Aggression

Psychology for Sports Performance

1. Introduction to aggression
2. Types of aggression
3. Types of aggression activity
4. Causes of aggression
5. Controlling aggression
6. Anger management techniques
   1. Controlled breathing
   2. Self-talk
7. Self-talk activity

Controlled breathing

Controlled breathing allows the performer to take time out, think about the situation, regain their composure and step away from the 'aggressive situation'. This can be practised during training, competition and at home. Controlled breathing allows the performer to concentrate on their breathing and takes the focus away from the aggressive situation.

Breathing practise task

Have a practise at the following breathing technique; see if it helps you to relax.

1. Sit on a chair, with your back straight and feet shoulder width apart on the floor
2. Relax your shoulders and put your arms by your side
3. Close your eyes
4. Take a big deep breath in and hold for 3-4 seconds
5. Breathe out slowly for 3-4 seconds
6. Repeat the breathing in and out, let your body relax with each breath
7. Continue to do for at least 5 times

During competition performers may need to decrease the number of deep breaths they take as they often need to reduce their anger quickly before moving on with the game and not allowing their aggression to have a negative affect on performance. Therefore it is important to practise this at home, during training and in competition.

Other performers may use a 'key word' over and over as they breathe to get in to a rhythm and reduce their frustration e.g. 'relax', 'calm' or 'control'. Eventually after practise the performer will be able to think of the key word and this will have a similar affect in reducing their frustration.

The controlled breathing technique can help to prevent the performers from carrying out hostile or instrumental aggression and focuses them on achieving their goals and performing well. It may reduce the number of times that they may be faced with a punishment. It is really important that a coach provides a performer with situations where they can use this technique to improve their performance.