Sports Psychology Sports Psychology study of sport and

Sports Psychology

• Sports Psychology – study of sport and exercise, and the mental factors influencing performance – Purpose: to improve performance and self-image • Athletes physically prepare all the time but often forget the mental aspect of their sport • It is often said that 95% of the “game” is mental

• Historically athletes only sought psychological help when they had a problem • Today it is a booming field – They guide athletes to find increased success and happiness • • • Goals Self-confidence Motivation Positive self-image Strategies to cope with stress and disappointment

Motivation • Motivation – an internal state or conditional (sometimes described as a need, desire, or want) that serves to activate or energize behavior and give it direction • Two types – Extrinsic – from the outside • External reward ($ or praise) based on goals, interest, and values of others – Intrinsic – from within yourself • Behavior for its own sake, requires not external support or reinforcement – Examples: personal achievement, enjoyment, self-confidence

Goal Setting • Goal Setting – Identifying clearly defined, specific objectives that are measurable – Gives a long-term vision & short-term motivation – By setting specific goals • Can measure progress • Take pride in achievement of those goals

• With goals – individuals can – Achieve more – Improve performance – Improve quality of training – Increase motivation to achieve at a higher level – Increase pride and satisfaction in performance – Improve self-confidence

• Research has shown that people who use goal setting effectively: – Suffer less from stress and anxiety – Concentrate better – Show more self-confidence – Perform better – Are happier with their performances • By setting goals – the athletes will understand the level he wishes to reach and the skills needed to achieve it

When setting goals…. • Express Goals Positively – Set positive goals not negative • Example: By Oct 30 th I will be able to run 2 miles. • Set Priorities – If you have several goals, put them in order of importance • Write goals down – Avoid confusion, and give goals more power – Goals should be written down and visible

• Keep Operational Goals Small – These are the mini-goals that help accomplish the larger goals • Large Goal – Run a Marathon • Mini-goal – Be able to run 2 miles by end of month • Set Performance, Not Outcome Goals – Performance Goal – improve run speed by end of month – Outcome Goal – Run 1 mile in 5 minutes by end of month • Set Specific Goals – Goals must be measurable

• Set Goals at the right level – Set goals that are a little out of your reach not a lot • Example: Run 4 miles vs. run a marathon – Take into account factors that will prevent from reaching your goal such as: • Fatigue, injury, time • Set Short-term and Long-Term Goals – Short-Term Goals – goal that can be reached within a few months or less. Must be specific – Long-Term goals – a goal that you can reach in the distant future. Write them down, review periodically and reevaluate as needed

Stress • Stress – Some factor that causes awareness, anxiety, focus, or fear; stress can be either good or bad and have both positive and negative effects • Positive – Increase awareness – Maintain clearer focus – Increase motivation – Filter out distractions • Too much stress will hinder performance

• Transitional Stress: Transitions between levels – Facing the unknown • Increased competition • New teammates • Adjusting to the change in level – Often occurs to when: • • Beginning a new sport Going from high school to college, college to pros Changing leagues Retiring from sports

• Injuries – Usually takes them out of competition – Set them back in training and performance – Athletes must modify goals when injured • Burnout: mental and physical exhaustion that causes an athlete to drop out of a sport or quit an activity that was once enjoyable

• Causes of Burnout – Pressure to win – Criticism from coaches, parents, other teammates – Start being competitive at very young age • Stress of early/late practices • Lack of normal social life • Most people who quit due to burn out usually are physically able to continue but not mentally

• Did you know…. . – 80% of children who participate in youth sports dropout by the time they are 15 • Why? – Parents enroll too early in competitive sports • Kids not emotionally able to handle the pressure • Do not fully understand the sport or competition – Achieve success too early – Parents/Coach’s emphasize winning too much not fun – Limited to 1 sport or competitive in too many sports

• Other causes of stress in sports – Gender issues • Girls in sports perceived to be too masculine • Boys in sports perceived to be too feminine

Managing Stress • Negative effects of stress can interfere with judgment and fine motor control • The more stress an athlete has, the more of their mental energy will be consumed • How to manage stress? – – – Set Goals Meditation Positive Thinking Time Management Take breaks Talk about it

Self-Confidence • Probably the most important attribute an athlete can have – Reflects their self-worth – Determines one happiness in life • Sports can… – Be highly positive in improving self-worth OR – Be highly negative in damaging it

• Those with self-confidence…. – tend to take risks because they can take it when it goes wrong • Children who are forced to play sports they do not like it can be destructive – Can lead to lack of self-esteem • Self-confidence needs to be realistic

• Under confidence – Suffer from fear of failure, self-doubt, negative thinking, and lack of concentration • Over confidence – Can be dangerous – Expectations are not based on ability