Sports Psychology

What are the 5 psychological considerations for achieving ideal performance state?

Self-confidence, concentration, arousal regulation, motivation, stress management.

What is the zone?

A state of peak performance and focus in which an athlete is fully immersed in the present, moving effortlessly, has heightened confidence and reduced self-consciousness.

When does stress occur?

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.

Stress management definition

The ability to control stress levels, improve reactions to stressors, and build long-term resilience.

Concentration definition

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

Arousal definition

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

Motivation definition

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

What 3 factors relate to motivation?

Initiation, continuation and intensity of behaviour.

What is self-confidence?

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

Definition + examples of extrinsic motivation

External motivations that result from the process of participation in sport, e.g. money, awards, fame, recognition.

Definition + examples of intrinsic motivation

Internal motivations that result from the process of participation in sport, e.g enjoyment, socialising, self-challenge, thrill-seeking.

4 strategies to improve motivation + reach the zone

Teach players an appropriate view of success, make players feel valued, enthusiasm as a leader/coach, set team and individual goals.

How does age influence motivation? (give example)

As you get older, your motivation tends to shift from extrinsic to intrinsic. E.g. children are incentivised by their parents/rewards while adults play due to a love of the game, to retain fitness or for social aspects.

How does skill influence motivation? (give example)

As skill level increases, motivation shifts from extrinsic to intrinsic. E.g. as an amateur, you may be motivated by praise from parents or coaches, but as your skill level increases, the idea of mastering a sport becomes more fulfilling and rewarding.

How does activity influence motivation?

Level of motivation towards a given task is relative to the individual performer - the more enjoyable, challenging and novel the activity is, the more likely you are to be intrinsically motivated.

What is self-efficacy? (give example)

The change in an individual’s self-confidence as a result of a given situation. E.g. a shooter in netball would have high self-efficacy in GS, but low self-efficacy in GK.

How does self-efficacy affect self-confidence?

If you are performing in conditions under which you normally perform well, your self-confidence will be boosted.

Explain the self-fulfilling prophecy.

If you have a high expectation of success, your performance is more likely to be successful. A successful performance leads to higher self-confidence, meaning you have a higher expectation of success the next performance.

What is the relationship between self-confidence and performance?

Upside-down parabola - if your confidence is at an optimal level, your performance is likely to be optimal, but low confidence and overconfidence can result in poor performance.

How does success affect performance?

Critical in enhancing performance - confidence levels will rise when skills, game play and strategies are successfully practiced in game conditions.

5 strategies to improve self-confidence and reach the zone.

Reflecting on previous successful performances under similar conditions, acting confidently, being physically prepared, game play training, positive self-talk.

What are the 4 types of attention that make up concentration?

Selective, shiftable, maintainable, situational.

What is selective attention? (give example)

The ability to focus on important cues and to ignore distractions that will affect your performance. E.g. a GS needs to focus on the wind, distance and angle of their shot, and to ignore their defender and the crowd.

What is shiftable attention? (give example)

The ability of an athlete to shift their concentration from broad to narrow during a game. E.g. an AFL player has to consider the positioning of teammates and defenders and space, until they receive the ball and narrow their focus in on kicking a goal.

What is maintainable attention? (give example)

The ability to concentrate for the duration of an event. E.g. cricket players train for up to 6 hours so they can maintain attention for a 3-5 hour game.

What is situational attention? (give example)

The ability of a performer to consider the game situation, positioning of teammates and opposition and then make an appropriate decision

What is Nideffer’s Model and what are the 4 parts?

A representation of how attention varies in width and direction. Broad external, broad internal, narrow external, narrow internal.