Effects of Relaxation Exercises to Reduce Anxiety in Beginner Athletes
Open accessAbstract
This study was conducted to reduce the level of anxiety experienced by athletes, especially beginner athletes, who often experience excessive anxiety during matches. In this study, 2 exercise methods were used to reduce anxiety levels, 1) Progressive Muscle Relaxation (PMR) and 2) Autogenic Relaxation (AGR). This research method uses a quasi-experimental design, using a purposive sampling technique. This study divided the groups into 2; 1) 20 athletes used the PMR method (15 males and 5 females, with a mean age of 19.2 years), and 2) 18 samples were in the AGR group (16 males and 2 females, with a mean age of 18 years). Each group will undergo a pre and post-test with the Zung Self-Rating Anxiety Scale instrument. Based on the results of the research conducted, data were obtained stating that 1) the PMR and AGR methods both affected reducing anxiety; 2) athletes who experience decreased anxiety proven to improve the focus of athletes; 3) provide advice to teachers and coaches to reduce the anxiety of novice athletes with various other methods. This study is limited to the PMR and AGR training methods, not looking at other conditions in athletes. Furthermore, the research recommends implementing the PMR and AGR methods for a more extended period to obtain even better results. In addition, further research is also recommended for other sports.
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By increasing awareness of muscle tension and learning to release it, athletes cultivate a state of calm that reduces cognitive anxiety, allowing better coping with stressful or pressure-filled situations.
“By increasing awareness of muscle tension and learning to release it, athletes cultivate a state of calm that reduces cognitive anxiety, allowing better coping with stressful or pressure-filled situations [101, 106, 107].”
From The Effect of Different Psychological Interventions on Athletes' Competitive Anxiety: A Systematic Review and Bayesian Network Meta-Analysis. (2026) · cites this paper as [107]
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- Authors
- Jermaina, N., Kusmaedi, N., Mamun, A., Gaffar, V., Purnomo, E., & Marheni, E.
- Affiliations
- Indonesia University of Education (ID)
- Universitas Negeri Padang (ID)
- Venue
- International Journal of Human Movement and Sports Sciences
- Published
- 2022-12
- Volume
- 10
- Issue
- 6
- Pages
- 1275-1283
- ISSN
- 2331-6233 (ISSN-L)
- 2381-4381
- 2381-4403
- OpenAlex
- W4311260436
- Cited by
- 16
- References
- 36
- Citations by year
- 2026: 2 · 2025: 4 · 2024: 4 · 2023: 5 · 2022: 1
- FWCI
- 5.33
- Type
- journal article
- Language
- en
- Open access
- diamond
- doi.org
- Licence
- cc-by
- Locations
- International journal of human movement and sports sciences (publishedVersion, cc-by)
- Funders
- Universitas Pendidikan Indonesia
- Topics
- Social Sciences › Psychology › Developmental and Educational Psychology › Sport Psychology and Performance
- Social Sciences › Psychology › Clinical Psychology › Psychological Treatments and Assessments
- Social Sciences › Psychology › Developmental and Educational Psychology › Student Stress and Coping
- Keywords
- relaxation techniques, pre-competition anxiety, novice athletes, progressive muscle relaxation, autogenic relaxation, anxiety reduction, athletic performance, sport psychology
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