Sport Psychology

Sport PsychologySport Psychology

Mind and body linkMind and body link For everything you think in your mind, your For everything you think in your mind, your

body has a reaction, regardless of whether it body has a reaction, regardless of whether it is real or imagined. is real or imagined.

For example, have you ever had a bad For example, have you ever had a bad dream? dream?

Usually, you will wake up and your heart is Usually, you will wake up and your heart is racing, you are sweating and very agitated, racing, you are sweating and very agitated, even though all you were doing was sleeping. even though all you were doing was sleeping.

But, in your mind there was something bad But, in your mind there was something bad going on and your body was reacting to it. going on and your body was reacting to it.

Here’s another example: if you are home Here’s another example: if you are home alone and you hear a noise and interpret alone and you hear a noise and interpret it as the wind, you are fine; but if you it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight interpret it as a prowler, your fight or flight response takes over and you become response takes over and you become fearful, your heart begins going a mile a fearful, your heart begins going a mile a minute, your eyes dilate and you are minute, your eyes dilate and you are scared. scared.

These are just a few examples of how These are just a few examples of how strong the connection is between your strong the connection is between your mind and your body. mind and your body.

Sport Psychology Sport Psychology

Scientific study of behavior, affective, Scientific study of behavior, affective, and cognitive reactions to sports and cognitive reactions to sports settings for both participants and fanssettings for both participants and fans

Why study psychology for Why study psychology for sports?sports?

The difference between elite athletes The difference between elite athletes finishing in first or sixth is sometimes as finishing in first or sixth is sometimes as little as two-tenths of a second.little as two-tenths of a second.

During these types of sports (100 yard During these types of sports (100 yard dash) and others, psychological dash) and others, psychological advantages can be the difference advantages can be the difference between winning and losing. between winning and losing.

Why study psychology for Why study psychology for sports?sports? Competition is tight, athletes are Competition is tight, athletes are

physically fit, and the margin for victory physically fit, and the margin for victory is slim. is slim.

Managers, coaches and players are Managers, coaches and players are realizing that to get ahead they need realizing that to get ahead they need an added resource, and that resource an added resource, and that resource is a trained mind.is a trained mind.

Why study psychology for Why study psychology for sports?sports? When there are two teams that are When there are two teams that are

physically equal, it is the team that works physically equal, it is the team that works together smoothly and is mentally together smoothly and is mentally prepared and confident that will come out prepared and confident that will come out on top. Keep in mind, though: no mental on top. Keep in mind, though: no mental training will compensate for ineffective training will compensate for ineffective technique. technique.

You need to be strong, technically and You need to be strong, technically and mentally. mentally.

Buzz words and theoriesBuzz words and theories

Motivation: direction and intensity of one’s Motivation: direction and intensity of one’s efforteffort

Self efficacy: belief you can perform a Self efficacy: belief you can perform a certain taskcertain task

Instinctual theories: behavior is motivated Instinctual theories: behavior is motivated by innate predispositionsby innate predispositions

Drive theory: behavior is motivated by Drive theory: behavior is motivated by biological needsbiological needs

Buzz words and theoriesBuzz words and theories Task goals: gain skill, do your best for Task goals: gain skill, do your best for

personal improvementpersonal improvement Ego (outcome) goals preoccupied with Ego (outcome) goals preoccupied with

the demonstration of superiority the demonstration of superiority compared to otherscompared to others

Arousal: physiological state of readinessArousal: physiological state of readiness Stress: non-emotional response to an Stress: non-emotional response to an

environmental demandenvironmental demand


Eustress: stress viewed positivelyEustress: stress viewed positively

Distress: stress viewed negativelyDistress: stress viewed negatively

Stress and athletic Stress and athletic performanceperformance

The increased stress of competitions can The increased stress of competitions can cause athletes to react both physically and cause athletes to react both physically and mentally in a manner which can negatively mentally in a manner which can negatively affect their performance abilities. affect their performance abilities.

They may become tense, their heart rates They may become tense, their heart rates race, they break into a cold sweat, they worry race, they break into a cold sweat, they worry about the outcome of the competition, or they about the outcome of the competition, or they find it hard to concentrate on the task at hand.find it hard to concentrate on the task at hand.

ImageryImagery

Imagery is the process by which you Imagery is the process by which you can create, modify or strengthen can create, modify or strengthen pathways important to the co-ordination pathways important to the co-ordination of your muscles, by training purely of your muscles, by training purely within your mind.within your mind.

Involves all senses; visual, kinesthetic, Involves all senses; visual, kinesthetic, auditory, tactile, moods and emotionsauditory, tactile, moods and emotions

ImageryImagery Imagery affects cognitive tasks the best Imagery affects cognitive tasks the best

(what type of sports would this work best (what type of sports would this work best on/in)on/in)

Helps both novice and experienced Helps both novice and experienced performers, but somewhat more for performers, but somewhat more for experienced athletesexperienced athletes

Imagery should be used with physical Imagery should be used with physical practicepractice

You can manipulate your images so they You can manipulate your images so they do what you want them to dodo what you want them to do

When you can use When you can use imageryimagery

An athlete is injured, and cannot train An athlete is injured, and cannot train in any other way in any other way

The correct equipment is not The correct equipment is not available, or practice is not possible available, or practice is not possible for some other reason for some other reason

Where rapid practice is neededWhere rapid practice is needed

When you can use When you can use imageryimagery

When you are physically tired, or do When you are physically tired, or do not want to tire yourself before a not want to tire yourself before a performanceperformance

Before or after practice and games, or Before or after practice and games, or during breaks in the gameduring breaks in the game

Imagery guidelinesImagery guidelines

RelaxRelax Include all sensesInclude all senses Cover all aspects of your eventCover all aspects of your event Practice it in real timePractice it in real time Practice from an internal perspective Practice from an internal perspective

and through your own eyesand through your own eyes

Implementing ImageryImplementing Imagery

Initially start using only 5 minutes of Initially start using only 5 minutes of imagery a day, perhaps when you have imagery a day, perhaps when you have just got into bed, or when you wake up just got into bed, or when you wake up in the morning. in the morning.

The number of minutes can be The number of minutes can be expanded as time goes on: typically expanded as time goes on: typically many champions will do 15 many champions will do 15 minutes/day, although this may go as minutes/day, although this may go as high as 1 hour/day just before a major high as 1 hour/day just before a major competition. competition.

Implementing ImageryImplementing Imagery

Similarly, start using imagery in a Similarly, start using imagery in a quiet, relaxed environment in which quiet, relaxed environment in which there are few distractions. there are few distractions.

Slowly experiment with using it in Slowly experiment with using it in increasingly disturbed situations until increasingly disturbed situations until you are comfortable with using you are comfortable with using imagery in the most distracting imagery in the most distracting environments such as high level environments such as high level events. events.

Watching elite athletes Watching elite athletes performperform

Imagery and simulation can be used Imagery and simulation can be used effectively in improving technique, effectively in improving technique, particularly when used in conjunction with particularly when used in conjunction with close study of the technique of high level close study of the technique of high level performers in your sport. performers in your sport.

By selecting athletes whose performance By selecting athletes whose performance you admire in a particular exercise, and you admire in a particular exercise, and either watching or video-taping them either watching or video-taping them executing technique, you can see how executing technique, you can see how they execute every stage of a skill. they execute every stage of a skill.

Watching elite athletes Watching elite athletes performperform

Using a video recorder you can slow the Using a video recorder you can slow the action down so that the components of the action down so that the components of the skill can be isolated. skill can be isolated.

Once you have done this you can practice Once you have done this you can practice these components of the skill being these components of the skill being observed, and can build them up into a observed, and can build them up into a complex action or a good image of the complex action or a good image of the skill as it should be executed. skill as it should be executed.

What imagery can do for What imagery can do for youyou

Imagery allows you to practice and Imagery allows you to practice and prepare for events and eventualities you prepare for events and eventualities you can never expect to train for in reality.can never expect to train for in reality.

It allows you to pre-experience the It allows you to pre-experience the achievement of goals. achievement of goals.


This helps to give you confidence that these This helps to give you confidence that these goals can be achieved, and so allows you goals can be achieved, and so allows you to increase your abilities to levels you might to increase your abilities to levels you might not otherwise have reached. not otherwise have reached.

Practicing with imagery helps you to slow Practicing with imagery helps you to slow down complex skills so that you can isolate down complex skills so that you can isolate and feel the correct component movements and feel the correct component movements of the skills, and isolate where problems in of the skills, and isolate where problems in technique lie.technique lie.


Imagery can also be used to affect Imagery can also be used to affect some aspects of the 'involuntary' some aspects of the 'involuntary' responses of your body such as responses of your body such as release of adrenaline. release of adrenaline.

This is most highly developed in This is most highly developed in Eastern mystics who use imagery in a Eastern mystics who use imagery in a highly effective way to significantly highly effective way to significantly reduce heart rate or oxygen reduce heart rate or oxygen consumption. consumption.

SimulationSimulation

Simulation is similar to imagery, but is Simulation is similar to imagery, but is carried out by making your physical carried out by making your physical training circumstances as similar as training circumstances as similar as possible to the 'real thing' - for example possible to the 'real thing' - for example by bringing in crowds of spectators, by by bringing in crowds of spectators, by having performances judged, or by having performances judged, or by inviting press to a training session. inviting press to a training session.

SimulationSimulation

In many ways simulation is superior In many ways simulation is superior to imagery in training, as the stresses to imagery in training, as the stresses introduced are often more vivid introduced are often more vivid because they exist in reality.because they exist in reality.

However simulation requires much However simulation requires much greater resources of time and effort to greater resources of time and effort to set up and implement.set up and implement.


Self-fulfilling prophesy: what you think Self-fulfilling prophesy: what you think will happen, will happenwill happen, will happen

Ringlemann effect: individual Ringlemann effect: individual performances will decrease as the performances will decrease as the amount of people participating amount of people participating increase (examples)increase (examples)

Self-confidenceSelf-confidence

Benefits of self-confidence are increased Benefits of self-confidence are increased concentration, effort and emotionsconcentration, effort and emotions

Optimal confidence: just rightOptimal confidence: just right Lack of confidence: self-doubt creates Lack of confidence: self-doubt creates

anxiety, causes indecisivenessanxiety, causes indecisiveness Overconfidence may cause you to Overconfidence may cause you to

prepare less (why)prepare less (why)

Goal SettingGoal Setting

How it works:How it works: Creates attention and focusCreates attention and focus Provides an incentive to reachProvides an incentive to reach Affects psychological factors such as Affects psychological factors such as

anxiety, confidence and satisfactionanxiety, confidence and satisfaction

Goal Setting 101 (again)Goal Setting 101 (again)

WRITE DOWN GOALSWRITE DOWN GOALS Specific goalsSpecific goals Challenging but realistic goalsChallenging but realistic goals Long term and short term goalsLong term and short term goals Set practice and competition goalsSet practice and competition goals Set individual and team goalsSet individual and team goals Arrange for support (from others, how?)Arrange for support (from others, how?)

Common problems in Common problems in goal settinggoal setting

Convincing people to set goalsConvincing people to set goals Failing to set specific goalsFailing to set specific goals Failing to adjust goalsFailing to adjust goals

The 4C'sThe 4C's

Concentration, confidence, control Concentration, confidence, control and commitment (the 4C's) are and commitment (the 4C's) are generally considered to be the main generally considered to be the main mental qualities that are important for mental qualities that are important for successful performance in most successful performance in most sports.sports.

The 4C'sThe 4C's

Concentration - ability to maintain Concentration - ability to maintain focus focus

Confidence - believe in one's abilities Confidence - believe in one's abilities Control - ability to maintain emotional Control - ability to maintain emotional

control regardless of distraction control regardless of distraction Commitment - ability to continue Commitment - ability to continue

working to agreed goalsworking to agreed goals

ConcentrationConcentration This is the mental quality to focus on the task in This is the mental quality to focus on the task in

hand. hand. If the athlete lacks concentration then their If the athlete lacks concentration then their

athletic abilities will not be effectively or efficiently athletic abilities will not be effectively or efficiently applied to the task. applied to the task.

ConcentrationConcentration

Research has identified the following Research has identified the following types of attention focus:types of attention focus:

Broad Narrow continuum - the athlete Broad Narrow continuum - the athlete focuses on a large or small number of focuses on a large or small number of stimuli stimuli

Internal External continuum - the Internal External continuum - the athlete focuses on internal stimuli athlete focuses on internal stimuli (feelings) or external stimuli (ball) (feelings) or external stimuli (ball)


The demand for concentration varies The demand for concentration varies with the sport:with the sport:

Sustained concentration - distance Sustained concentration - distance running, cycling, tennis, squash running, cycling, tennis, squash

Short bursts of concentration - cricket, Short bursts of concentration - cricket, golf, shooting, athletic field events golf, shooting, athletic field events

Intense concentration - sprinting Intense concentration - sprinting events, bobsleigh, skiing events, bobsleigh, skiing


Common distractions are: anxiety, Common distractions are: anxiety, mistakes, fatigue, weather, public mistakes, fatigue, weather, public announcements, coach, manager, announcements, coach, manager, opponent, negative thoughts etc.opponent, negative thoughts etc.


Strategies to improve concentration are Strategies to improve concentration are very personal. very personal.

One way to maintain focus is to set One way to maintain focus is to set process goals for each session or process goals for each session or competition. competition.

The athlete will have an overall goal for The athlete will have an overall goal for which the athlete will identify a number of which the athlete will identify a number of process goals which help focus on specific process goals which help focus on specific aspects of the task. aspects of the task.


For each of these goals the athlete can For each of these goals the athlete can use a trigger word (a word which use a trigger word (a word which instantly refocuses the athlete's instantly refocuses the athlete's concentration to the goal) e.g. sprinting concentration to the goal) e.g. sprinting technique requires the athlete to focus technique requires the athlete to focus on being tall, relaxed, smooth and to on being tall, relaxed, smooth and to drive with the elbows - trigger word drive with the elbows - trigger word could be "technique"could be "technique"


Athletes will develop a routine for Athletes will develop a routine for competition which may include the night competition which may include the night before, the morning, pre competition, before, the morning, pre competition, competition and post competition competition and post competition routines. routines.

If these routines are appropriately If these routines are appropriately structured then they can prove a useful structured then they can prove a useful aid to concentration. aid to concentration.

ConfidenceConfidence Confidence results from the Confidence results from the

comparison an athlete makes between comparison an athlete makes between the goal and their ability. the goal and their ability.

The athlete will have self-confidence if The athlete will have self-confidence if they believe they can achieve their they believe they can achieve their goal. "You only achieve what you goal. "You only achieve what you believe.”believe.”

ConfidenceConfidence

When an athlete has self confidence When an athlete has self confidence they will tend to: persevere even they will tend to: persevere even when things are not going according when things are not going according to plan, show enthusiasm, be positive to plan, show enthusiasm, be positive in their approach and take their share in their approach and take their share of the responsibility in success and of the responsibility in success and failure.failure.

ConfidenceConfidence

To improve their self confidence, an To improve their self confidence, an athlete can use mental imagery to: athlete can use mental imagery to:

visualize previous good performance visualize previous good performance to remind them of the look and feel to remind them of the look and feel

imagine various scenarios and how imagine various scenarios and how they will cope with themthey will cope with them

ControlControl Identifying when an athlete feels a particular Identifying when an athlete feels a particular

emotion and understanding the reason for emotion and understanding the reason for the feelings is an important stage of helping the feelings is an important stage of helping an athlete gain emotional control. an athlete gain emotional control.

An athlete's ability to maintain control of their An athlete's ability to maintain control of their emotions in the face of adversity and remain emotions in the face of adversity and remain positive is essential to successful positive is essential to successful performance. performance.

Two emotions which are often associated Two emotions which are often associated with poor performance are anxiety and with poor performance are anxiety and anger.anger.

AnxietyAnxiety Anxiety comes in two forms - Physical Anxiety comes in two forms - Physical

(butterflies, sweating, nausea, needing the (butterflies, sweating, nausea, needing the toilet) and Mental (worry, negative toilet) and Mental (worry, negative thoughts, confusion, lack of concentration). thoughts, confusion, lack of concentration).

Relaxation is a technique that can be used Relaxation is a technique that can be used to reduce anxiety.to reduce anxiety.

When an athlete becomes angry the cause When an athlete becomes angry the cause of the anger often becomes the focus of of the anger often becomes the focus of attention. attention.

AnxietyAnxiety

This then leads to a lack of This then leads to a lack of concentration on the task at hand, concentration on the task at hand, performance deteriorates, and performance deteriorates, and confidence in ability is lost which fuels confidence in ability is lost which fuels the anger - a slippery slope to failure.the anger - a slippery slope to failure.

Competitive AnxietyCompetitive Anxiety Occurs when the athlete becomes tense Occurs when the athlete becomes tense

or anxious before a game or or anxious before a game or competition.competition.

This has led coaches to take an This has led coaches to take an increasing interest in the field of sport increasing interest in the field of sport psychology.psychology.

Competitive AnxietyCompetitive Anxiety

That interest has focused on That interest has focused on techniques which athletes can use in techniques which athletes can use in the competitive situation to maintain the competitive situation to maintain control and optimize their performance. control and optimize their performance.

Once learned, these techniques allow Once learned, these techniques allow the athlete to relax and to focus his/her the athlete to relax and to focus his/her attention in a positive manner on the attention in a positive manner on the task of preparing for and participating task of preparing for and participating in competition. in competition.

Anxiety reduction Anxiety reduction techniquestechniques

Breathing control (NBA)Breathing control (NBA) Progressive relaxation: tension then Progressive relaxation: tension then

relaxationrelaxation Meditation: quieting the mind (Mantra- Meditation: quieting the mind (Mantra-

something to focus on)something to focus on)

CommitmentCommitment Sports performance depends on the athlete Sports performance depends on the athlete

being fully committed to numerous goals being fully committed to numerous goals over many years. over many years.

In competition, the athlete will have many In competition, the athlete will have many aspects of daily life to manage.aspects of daily life to manage.

The many competing interests and The many competing interests and commitments include: work, studies, commitments include: work, studies, family/partner, friends, social life and other family/partner, friends, social life and other hobbies/sportshobbies/sports

Within the athlete's sport, Within the athlete's sport, commitment can be commitment can be undermined by:undermined by:

a perceived lack of progress or a perceived lack of progress or improvement improvement

not being sufficiently involved in not being sufficiently involved in developing the training program developing the training program

not understanding the objectives of not understanding the objectives of the training program the training program

injury injury

Within the athlete's sport, Within the athlete's sport, commitment can be commitment can be undermined by:undermined by:

lack of enjoyment lack of enjoyment anxiety about performance - anxiety about performance -

competition competition becoming bored becoming bored Coach/athlete not working as a team Coach/athlete not working as a team lack of commitment by other athleteslack of commitment by other athletes

Setting goals with the athlete will raise Setting goals with the athlete will raise their feelings of value, give them joint their feelings of value, give them joint ownership of the goals and therefore ownership of the goals and therefore become more committed to achieving become more committed to achieving them. them.

Many people (coach, medical support Many people (coach, medical support team, manager, friends, etc) can team, manager, friends, etc) can contribute to an athlete's levels of contribute to an athlete's levels of commitment with appropriate levels of commitment with appropriate levels of support and positive feedback, especially support and positive feedback, especially during times of injury, illness and poor during times of injury, illness and poor performance.performance.

This is the end, the end, This is the end, the end, the end, the endthe end, the end

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Sport Psychology