sports phyc new set

Psychological Skills Training (PST)

The systematic and consistent practice of mental or psychological skills to enhance performance, enjoyment, and self-satisfaction.

PST techniques

Behavior modification, cognitive theory, CBT, goal setting, attentional control, muscle relaxation, systematic desensitization.

Mental toughness

The ability to focus, rebound from failure, cope with pressure, and persist through adversity.

Four C's of mental toughness

Control, Commitment, Challenge, and Confidence.

Common myths about PST

PST is only for problem or elite athletes, provides quick fixes, or is not useful.

Three phases of PST

Educational, Acquisition, and Practice phases.

Self-regulation

The ability to monitor and manage thoughts, feelings, and behaviors toward goals (Plan, Apply, React).

Effective sport psychology consultant

Accessibility, rapport, flexibility, knowledge, and consistent follow-up.

Imagery in sport psychology

Creating or re-creating an experience in your mind using all senses, including visual, kinesthetic, auditory, tactile, and olfactory.

When is imagery used?

Before, during, and after practice and competition, or during injury recovery.

Two imagery perspectives

Internal (from your own viewpoint) and External (as an observer watching yourself).

Five theories explaining imagery

Psychoneuromuscular, Symbolic Learning, Bioinformational, Triple Code, and Psychological Skills hypotheses.

Keys to effective imagery

Vividness (using all senses) and Controllability (directing the image as desired).

Common uses of imagery

Improve concentration, motivation, confidence, emotional control, and performance preparation.

Self-confidence

The belief that you can successfully perform a desired behavior.

Difference between dispositional and state self-confidence

Dispositional is general confidence across situations; state is specific to a given moment or situation.

Benefits of self-confidence

Positive emotions, focus, effort, better strategy use, and improved performance.

Optimal level of confidence

Being convinced of success to the point that you work hard to achieve it without overconfidence.

Self-fulfilling prophecy

When expectations influence outcomes; expecting success helps cause it, while expecting failure leads to failure.

Self-efficacy

A situation-specific form of confidence—belief in one's ability to perform successfully.

Bandura's sources of self-efficacy

Performance accomplishments, vicarious experiences, verbal persuasion, physiological states, emotional states.

Components of coaching efficacy

Game strategy, motivation, technique, and character building.

How to build confidence

Act and think confidently, use imagery, set goals, prepare routines, and maintain a positive environment.

Coaching 'Dos' for confidence building

Provide positive feedback, set realistic goals, promote success, avoid sarcasm and criticism.

Three types of goals

Outcome (results), Performance (personal standards), and Process (actions/techniques).

Subjective and objective goals

Subjective = general intentions (e.g., have fun); Objective = measurable standards in a time frame.

Importance of goal setting

It increases motivation, focus, and direction, leading to improved performance.

SMARTS goals

Specific, Measurable, Action-oriented, Realistic, Timely, Self-determined.

Common barriers to goal setting

Lack of time, stress, conflicting goals, no feedback, low confidence.

Key principles of effective goal setting

Set specific, moderately difficult goals; include short/long-term goals; write them down; provide feedback.

Hope Theory

Consists of Wish power (dreams), Want power (goals), Way power (plans), and Will power (discipline).

Group goals

Shared team objectives that enhance cooperation and collective confidence.