Sport Psychology Chapter 12: PST

What is PST?

• systemic, consistent practice of mental/psychological skills 

• individually designed combo of methods to enhance performance 

How can PST affect performance?

• PST can improve an athlete’s ability to regulate emotions related to performance

• EX: Choking vs. flow

• More flow state than choking

• Gaining control of feedback loop: though —>actions/ actions—→thoughts

why is PST less common than physical training?

• fewer coaches are knowledgeable about PST

Mental toughness is an athlete’s ability to…..

• focus

• rebound from failure

• cope with pressure

• persist through adversity

An athlete who is mentally tough likely means that they…

• have a high level of self-belief and control over their own destiny

What are the components of the 4 C model? 

• control 

• commitment 

• challenge 

• confidence 

What is control?

• maintain composure and manage one’s thoughts and feelings

What is commitment?

• determination to continue working

What is challenge?

• obstacles and change are viewed as opportunities for growth

What is confidence? 

• trust in one’s own abilities 

Why is PST neglected?

• lack of knowledge: don’t know what it is

• Misunderstandings: don’t know how, why, or if it works

• Lack of time: other skills more highly prioritized

What are common PST myths?

• PST is for problem athletes only

• PST is for elite athletes only

• PST provides quick-fix solutions

• PST is not useful

Does imagery alone have the power to improve performance?

• yes

• when it comes to strength training, someone who imagines strength training but doesn’t do it, is stronger than someone who doesn’t weight train or imagine it

How do successful athletes differ from less successful athletes?

• higher confidence

• self-regulation

• positive imagery

• determination

What PST topics did coaches and athletes identify as the most useful?

• arousal regulation

• mental preparation

• confidence

• goal setting

• concentration

• self-talk

How must PST be structured in order for it to be effective?

• must be individualized

• systematic

• multimodal

True or false, Lower stress and higher recovery is reported in frequent PST users?

• True

What are the three phases of PST?

• Educational Phase: understanding and awareness about PST

• Acquisition phase: athletes begin to learn and acquire specific psychological skills or techniques systematically

• Practice phase: athletes put the acquired psychological skills into practical use regularly during both training and actual competition

What settings can PST be applied?

• relaxation for hyperactivity

• goal setting in career path

• self-talk for self esteem

• arousal/stress management in high performance occupations/situations

What is the ultimate goal of PST?

• self-regulation 

What is self-regulation?

• monitor and effectively manage emotional state, leading to consistent performance in situations with different levels of stress

How would a dysregulated athlete perform?

• may perform amazingly well in one set of conditions but very poorly in other conditions

• unpredictable performance

How does a regulated athlete act?

• maintains a zone of consistency in their performance regardless of the circumstances

• might not be 10/10 every day, but less vulnerable to spikes and crashes

• predictable performance

what are the five stages of self-regulation? Kirschenbaum

• Stage 1: problem ID

• Stage 2: Commitment 

• Stage 3: Execution 

• Stage 4: Environmental Management 

• Stage 5: Generalization 

Stage 1

• Problem ID

• ability to identify a problem, determine if change is possible, and take responsibility

Stage 2

• Commitment

• change at all costs. Willing to put effort and persistence towards PST

Stage 3

• Execution

• self-evaluate, self-monitor, create appropriate expectations

Stage 4

• Environmental Management 

• strategize to deal with outside stressors 

Stage 5

• Generalization

• PST skills become part of life in other areas

Who and when can PST be used?

• used by anyone at any time

What is the first step to PST?

• Assessing mental skills

- asses strengths and weaknesses (objectively or subjectively)

- use psychological assessment techniques (performance profiliing, oral interviews, psychological inventories)

- consider the unique demands of the sport

- obtain the perspectives of other parties involved (coaches, athlete trainers)

- utilize multiple sources of information

What is the second step to PST?

• Designing a PST program 

How would you effectively design a PST program?

• discuss your approach

• focus on relationships with athletes

• ask what mental skills the team/athlete wants

How would you build rapport with a team/athlete?

• identify problems in performance

• identify desired skills

• use interviews, inventories, feedback

• design and evaluate PST schedule

• assess strengths and weaknesses

What are common PST program challenges?

• lack of conviction, time, sport knowledge

• lack of follow-up