Vol 14, Issue 1, No 5, July 2026

The Effects of Three Relaxation Techniques on Mood and Self-efficacy in Adolescent Football Players

Jeckry John, Tariq Khan bin Azizudin Khan

Faculty of Sport Science and Coaching, Universiti Pendidikan Sultan Idris, Perak, Malaysia

DOI: http://doi.org/10.47836.14.1.05

ABSTRACT

This study aimed to examine the effects of three relaxation interventions which are progressive muscle relaxation (PMR), autogenic relaxation (AR) and deep breathing exercise (DBE) on mood and self-efficacy among adolescent football players. A total of 60 male participants aged 13 to 16 years were randomly assigned to four groups: PMR (n=15), AR (n=15), DBE (n=15) and a control group (n=15). The instruments used were the Profile of Mood States-Adolescents (POMS-A) and a modified self-efficacy questionnaire. Participants underwent eight intervention sessions over four weeks. Data were analysed using mixed-design ANOVA. Findings indicated a significant improvement in positive mood across groups, F(3,56)=7.96, p<.001, partial η²=.30, and between pre- and post-tests, F(1,56)=104.31, p<.001, partial η²=.65. The highest post-test mean was observed in AR (M=21.10, SD=2.73), followed by PMR (M=20.60, SD=2.49) and DBE (M=20.53, SD=2.58) while the control group declined (M=18.00, SD=2.25). For self-efficacy, significant differences were found across groups, F(3,56)=9.37, p<.001, partial η²=.33, and between pre- and post-tests, F(1,56)=43.79, p<.001, partial η²=.44. AR recorded the highest post-test mean (M=17.17, SD=3.15), followed by PMR (M=15.83, SD=2.91) and DBE (M=15.40, SD=2.83), whereas the control group scored lowest (M=12.80, SD=2.55). The findings suggest that relaxation interventions are effective in enhancing positive mood and self-efficacy among adolescent football players, with AR producing the most notable effects. These results highlight the potential of relaxation techniques as a psychological strategy to improve mental well-being and performance in young athletes.

Key Words: Differences, relaxation interventions, mood, self-efficacy, football