SPORT PSYCHOLOGY

The scientific study of human social behaviour in the sport and exercise context.

Definition

Sport Psychology

Mental Fitness Factors

affecting Performance

Self Confidence

Degree of Challenge

Anxiety

Nervousness

Weather

SpectatorsMedia

Attitude

Family

Team Spirit

Motivation

Mental Factors

1. Help athletes perform to the best of their ability

2. Help athletes enjoy sport

3. Develop psyc skills as life skills-stress management, coping skills, commitment, motivation, concentration

 

Objectives of Psychological Skills Training (PST)

1. Foundation skills

self confidence,

self awareness,

self esteem,

motivation,

commitment

 

PST Skills

PST Skills

2. performance skills

optimal physical activation,

optimal mental activation

optimal concentration and attention

PST Skills

3. Facilitative skills

Interpersonal skills

Team building

Lifestyle mgmt

Goal Setting

Mental Preparation

Imagery/Visualisation

Relaxation-Centering

Self Talk

Mental Plans

PST Methods

PST Method: Relaxation-Centering

Relaxation: Is a state where one is physically free from uncontrolled tension, anxiety, readiness and negative thoughts

Characterised by feelings of ease, looseness and readiness.

This involves both physical & mental relaxation

Relaxation-Centering

Calming the body physically leads to…

Decreased Muscle Tension

Decreased Heart Rate

Decreased Breathing Rate

Helps you reach your optimal level of physical and mental activation before and during competition.

Relaxation-Centering

Centering = controlled breathing to decrease anxiety and calm the athlete

Progressive Muscular Relaxation = a muscle to mind relaxation technique

PMR Phases TENSE-RELAX CYCLE:

When a muscle is tensed it will then relax below the initial level of tension and therefore relaxing the athlete

RELAX ONLY:

Relax the same muscle group without tensing use a cue word or phrase e.g. ‘loose & ready’, ‘relax’, ‘calm & ready’.

FULL SPEED RELAXATION:

Relax by dividing the body into fewer parts.

UTILISATION STAGE:

Progress to using full speed relaxation in a stressful situation

A Peak Performance CreedIf you think you are beaten, you are;

If you think you dare not; you don’t

If you’d like to win, but think you can’t

It’s almost a cinch you won’t

If you think you’ll lose you’re lost;

For out in the world we find success begins with a person’s will;

Life’s battles don’t always go to the stronger or faster hand;

But sooner or later the person who wins is the one who thinks ‘I can’.

 

Self talk may be described as conscious thinking or as intentional thinking, an inner dialogue of self statements

PST Method: Self TalkWhat is it?

Positive self talk=Thoughts that build confidence expectations of success

Confident players think they can and they do, on the other hand players with low self confidence think they can’t and invariably they don’t!

Intentional thinking is the basis of controlled self talk you can learn to replace negative, self defeating thoughts with positive ones.

If you can think positively you will likely play in a positive manner

Self Talk

Negative Statements

‘I’m too tired’

‘I haven’t done enough training’

‘I can’t do it’

‘Not another bad mistake’

‘Bad shot’

‘Don’t screw up’

‘We can’t lose this one’

 

1. Skill Acquisition Self instructional talk or cue words are very useful in learning and

practice of physical skills for example ‘arms straight’, ‘eye on the ball’, keep it brief but precise

2. Attention control cues to maintain and direct focus Use a specific set of cues to hold the appropriate focus on the task at

hand for example ‘here and now’ ‘past, present, future, present!’

 

Uses of Self Talk

Uses of Self Talk3. Create mood

Using cue words or phases with a clear and specific emotional messages e.g ‘GO!’, ‘Explode’, ‘Easy’

4. Control effort Use phases to maintain energy and persistence for

the direction of effort and sustaining effort e.g ‘Go for it’, ‘Pick it up’, ‘Pace on pace’

Uses of Self Talk

5) Build Confidence

Positive affirmations are self statements that reflect positive attitudes about yourself. You are only able to do what you think you can do.

To be a achiever, you have to be a believer Affirmations help you believe in yourself and

develop self-confidence

 

What is imagery?

Imagery is a psyc technique which involves the mental rehearsal of a physical performance in conditions where the auditory, visual and kinesthetic qualities of movement are experienced

more than just visualisation it can involve only and all senses

a mental blue print of performance

 

PST Method: Imagery

Two types

1. External imagery as if watching TV

2. Internal imagery as if inside one self actually performing the skill

Types of Imagery

 

Imagery improves performance because the human mind cannot distinguish between perceptual and real stimuli

Imagery allows the athlete to practice physical skills without actually having to perform them well.

How does imagery work?

 

Skill Acquisition

Maintenance of skills

Enhanced self confidence

Focus attention

Used as extra practice time

Prepare coping strategies for different situations

 

Why Use It?

Efficient

Not physically fatiguing

Avoids risk of injury

Anywhere/anytime

Advantages