sport psychology pt 1

Sport Psychology def

can be defined as the study of how the human mind influences sports, athletic performance, exercise and physical activity.

•strategies used pre- and during performance, to manage stress, motivation, concentration, self-confidence and arousal levels

•self-talk

•relaxation

•performance routines

•goal-setting

•imagery

Goal setting

The process of deciding on something you want to achieve, planning the steps to follow that will help reach the goal, and then working towards achieving the goal.

Relaxation

•An activity undertaken to reduce tension and the effects of physical and mental stress. It involves employing a relaxation activity to achieve the physical or mental benefits

Imagery

•The mental recreation, using as many senses as possible, of a successful past performance or skill.

Performance routines

•A ritual a performer follows to prepare for the execution of a task or skill.

Self-talk

•Talking to/thinking to yourself positively before, during or after performance.

types of self talk

• Positive self-talk

• Reinforcing skill learning

• Changing bad habits

• Motivating the performer

• Focusing attention

• Building self-confidence

What are mental skills? 

1.Self-confidence

2.Concentration

3.Arousal regulation

4.Motivation

5.Stress management

Relaxation

An activity undertaken to reduce tension and the effects of physical and mental stress. It involves employing a relaxation activity to achieve the physical or mental benefits

Methods of personal relaxation

• Progressive muscle relaxation

• Breathing techniques

• Music

• Autogenic training

• Thought Stopping / Self-talk

• Massage

• Floatation tanks

• Meditation

Performance routine

A ritual a performer follows to prepare for the execution of a task or skill.

•When designing a performance routine, athletes should consider the following

• Pre-competition checklist

• Use positive self-talk

• make it repeatable

Goal setting

The process of deciding on something you want to achieve, planning the steps to follow that will help reach the goal, and then working towards achieving the goal.

types of goals

• Outcome Goals

• Performance Goals

• Process Goals

smarter goals

• Specific

• measurable

• acceptable

• realistic

• time

• exciting

• reviewed

Imagery

The mental recreation, using as many senses as possible, of a successful past performance or skill

Types of Imagery

1. Internal – where you imagine what you would see if you were performing the skill

2. External – where you watch your performance from the view of an external observer

1.SCAMS

S - Self confidence

C - Concentration

A - Arousal

M - Motivation

S - Stress Management

GRIPS

G - Goal setting

R - Relaxation

I - Imagery

P - Performance routine

S - Self talk

Stress management

•Stress occurs when there is an imbalance between the demands of the task and the ability level of the performer to respond in a situation where failure has consequences.

Concentration

•The ability to focus on a task at hand whilst ignoring irrelevant cues or distractions.

Arousal

•The degree of stimulation or alertness present in a performer about to perform a skilled task.

Motivation

•The direction and intensity of effort by a performer towards a given task.

Self-confidence

•The belief that a performer has in their own ability to successfully perform a desired skill or behaviour.