Simulation seeks to make your training environment as similar to the competition
environment as possible.
While imagery relies on use of imagination, simulation relies on manipulation
of the training environment by actually recreating the stresses under which you
will perform.
Effectively, you can consider normal training only to train muscles and nerve
pathways directly involved in the control of muscles. Imagery is a good way of
training these nerve pathways in the brain, as well as those related to
performance and sports psychology. It does not train muscles and body nerves
nearly as effectively.
Simulation, however, seeks to train all parts of your brain and body by
helping you to physically perform the skills being trained under a physical
environment that recreates all the stresses and distractions of competition.
This helps you to develop the mental skills that stop you 'choking under
pressure' - stress management, distraction management, goal focus and imagery.
It enables you to actually feel that you have been in a novel situation before.
Military training uses simulation in exactly the same way to teach soldiers
to handle the intense psychological stresses of combat.
Aspects of Simulation
You can try introducing the following stresses into a training session to make a
practice as realisitic as possible:
Noise: Loud noises can be played such as the sound of a large crowd at a
football match
Spectators: Spectators can be allowed in to view a training session. The
more well-known you are, the more people will turn up to watch training.
Referees: Referees and judges can be invited along to criticise and score
your performance.
Bad Refereeing Decisions: Bad or biased refereeing decisions can be made
to train you to focus on performance, not outcome goals. This should be used
relatively rarely.
Cameras: Television cameras, flash photographers and press can be brought
into the training session.
Arena: If possible training should occur on the course or in the arena
where competition will take place.
Weather: Every opportunity should be taken to train in the worst weather
conditions possible for competition.
Fatigue: Push yourself to perform effectively when tired, so that you can
learn how to keep concentration on good technique when your resources are
low.
Training when you have just eaten: This helps you to cope with the
consequences of having to perform effectively unexpectedly.
If you simulate conditions that are much worse than the real conditions under
which you will perform, then you will have the following advantages:
Confidence that you can handle anything thrown at you
Well practised skills to handle the stresses and distractions of
performance
Confidence in your stamina and ability to keep technique good even under
poor physical conditions such as tiredness, bad weather, poor equipment etc.
You can also use simulation, in the form of role-play to handle non-sporting
stresses associated with performance, such as press interviews, etc.
While only top athletes may have the resources to use all aspects of
simulation in their training sessions, you should be able to use some aspects
effectively to help you prepare to give maximum performance under difficult
physical and psychological conditions.
