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Les techniques de préparation mentale

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Les techniques de relaxation sont les techniques les plus utilisées : ce sont des méthodes de gestion du stress et de récupération.

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Il s’agit du Training Autogène de Schultz et de la Relaxation Progressive de Jacobson. Toutes les deux s’appuient sur une régulation du tonus musculaire pour équilibrer mentalement le sujet. Elles peuvent être utilisées seules ou bien serviront de support à d’autres méthodes.

Les avantages de ces deux techniques :
[sws_ui_icon ui_theme= »ui-smoothness » icon= »ui-icon-arrow-1-e »] [/sws_ui_icon] Elles suppriment les manifestations physiques du stress et de l’angoisse.
[sws_ui_icon ui_theme= »ui-smoothness » icon= »ui-icon-arrow-1-e »] [/sws_ui_icon] Elles améliorent la récupération physique (comme les blessures) et la récupération mental.
Nous soulignons le fait qu’il existe d’autres techniques de relaxation comme le Hatha , le yoga, l’Eutonie, mais elles semblent peut pertinentes dans le domaine sportif.

La sophrologie
Une autre technique de relaxation mais qui possède ses détracteurs.
Inventée à la fin des années 50 par A. Caycedo, il s’agit de la science de l’esprit harmonieux. Elle se veut la synthèse à la fois des recherches les plus modernes et des traditions les plus anciennes afin d’offrir une méthode adaptée à notre culture et à notre société. Elle a crée son propre fondement théorique et ses propres outils.
Cette technique doit être utilisée avec prudence et discernement car elle peut relever de praticien ayant peu de compétence dans le domaine sportif.

Les techniques de méditation
Le Yoga et le Zen, nous viennent d’Orient. Elles ont pour objectifs de permettre à l’individu de trouver le silence intérieur, une maitrise de soi et une amélioration de la concentration.
Elles sont peu utilisées dans le domaine sportif.

Les techniques cognitivo – comportementales
D’origine anglo-saxone, elles sont apparues dans les années 50. Elles ont pour objectif de modifier un comportement inadapté et non de rechercher les causes ou l’origine. Elles
vont privilégier l’ « ici et maintenant » et modifier les idées, les pensées et les sentiments négatifs qui perturbent le sportif.

a) Le biofeedback ou rétro – action biologique :
C’est une technique qui est apparu dans les années 1960. Il s’agit d’objectiver au moyen d’appareillages des fonctions physiologiques dont l’individu n’a pas toujours conscience et d’accroître ainsi son contrôle. « Le biofeedback constitue une technique qui tromperont dans un miroir intérieur particulièrement objectif, puisqu’il s’agit d’un appareil se reflétera des informations particulièrement significatives, en temps réel d’activité musculaire, cérébrale, intestinale, cutanées, respiratoires etc, revêtant diverses formes d’énergie thermique mécanique. Ainsi l’instrument confère au sujet une plus grande capacité intéroceptive et proprioceptive en lui restituant des signaux biologiques habituellement inaccessible par la seule détection somesthésiques ou sensoriels. Enrichi de nouvelles informations venant renforcer les informations nerveuses naturelles, le sportif prend conscience de façon plus précise du fonctionnement de ses muscles, de son cerveau, de son coeur, de ses vaisseaux, etc.. » (Bourgeois, 1986).
C’est une technique qui connait un essor important aux Etat-Unis, notamment dans la gestion du stress et la concentration.

b) Le Stress Inoculation Training :
Mis au point par D. Meinchenbaum à la fin des années 70. Ce dernier s’appuie sur le principe de la vaccination :  » inoculer une substance atténuée à un individu pour lui conférer l’immunité « . Pour changer la perception de la situation stressante, on apprend au sujet comment gérer stress. L’athlète est exposé au stress et apprend à faire face à des stimuli de force croissante. Un travail de relaxation complète cette technique.

c) L’arrêt de la pensée :
Il s’agit pour le sportif d’élaborer un  » stop verbal  » pour mettre fin aux pensées négatives perturbatrices et donc de les chasser. Elle permet au sportif de contrôler ses pensées.

d) La désensibilisation systématique :
Elle combine la relaxation et l’imagerie mentale. Le sportif va dresser la liste des situations anxiogènes et noter leurs intensités. Puis par la relaxation il va reprendre à son rythme la liste de ces situations et revivre ces situations mais de façon plaisante..

e) Le renforcement positif imagé :
Mis au point par Cautela, elle consiste pour le sportif après une séance de relaxation, à visualiser l’objectif qu’il veut atteindre et ainsi l’ancrer mentalement Elle s’appuie sur les méthodes de conditionnement.

f) La pensée rationnelle émotive :
Mise au point par A. Ellis, il s’agit pour le psychologue de permettre au sportif de transformer ses croyances négatives en idées positives, remplacer le  » j’essaye  » par  » je fais « .

La Programmation Neuro – Linguistique
Cette technique américaine inventée par R. Bandler et J. Grinder dans les années 70 se fonde sur l’analogie entre le fonctionnement du cerveau et celui des ordinateurs. Elle s’intéresse principalement au « comment ». Avec la notion de système, l’aspect relationnel du sportif est prépondérant. Son objectif principal est d’obtenir des changements de comportement et d’améliorer les possibilités du sujet en lui faisant adopter des attitudes et des pensées positives. Pour cela, il est important d’identifier le canal privilégié (visuel, auditif, olfactif et kinesthésique) pour établir une bonne communication. Cette technique trouve un écho favorable chez les entraîneurs qui y voit un outil de communication efficace.

Les techniques d’imagerie mentale
L’imagerie et la répétition mentale se caractérisent par la répétition symbolique d’une action ou d’un mouvement. « La répétition mentale est généralement définie comme la répétition intériorisée d’un patron moteur, sur la production concomitante de l’activité musculaire normalement requis pour l’exécution de ces patrons moteur. La répétition mentale est à l’oeuvre, par exemple, lorsqu’un individu visualise les étapes d’un mouvement complexe d’une action à exécuter. » (Denis, 1987).
Nous avons des images visuelles, auditives, olfactives et kinesthésiques. La visualisation mentale permet de changer de temps et d’espace (retour sur le passé ou projection dans l’avenir). L’imagerie mentale peut se réaliser :
– dans une perspective interne (emploi du « je ») : l’athlète est impliqué dans l’action. Il s’imagine dans son corps en train d’exécuter le geste, il ressent toutes les sensations que cela peut lui procurer (visuelles et kinesthésiques). On parle alors d’imagerie mentale associée.
– dans une perspective externe (emploi du « il ») : le sportif est spectateur de son action, il la
visualise. On parle alors d’imagerie mentale dissociée.

Cette technique peut être associée à d’autres comme la relaxation. Elle est actuellement fort prisée et semble montrer toute sa pertinence dans l’optimisation de la performance.

Références :
 » Guide pratique de la préparation psychologique du sportif « . Edgar Thill / Philippe Fleurance, Vigot,1998.
 » Psychologie du sport et de l’activité physique ». R.S.Weinberg / D. Gould, Vigot, 1997.
 » La préparation psychologique du sportif ». Raymond Thomas, Vigot, 1994.

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