sport psychology

1. Self-Determination Theory (Deci & Ryan)

Core idea: Motivation varies by the degree to which behavior is self-determined. Three basic

psychological needs underlie self-motivation and well-being.

Three Basic Psychological Needs:

Autonomy, competence, relatedness

Autonomy

Sense of volition and choice over actions. When athletes feel they can make meaningful choices, motivation increase

Competence

Feeling effective and able to meet challenges. Skill development, feedback, &

achievable goals build competence

Relatedness

Feeling connected to others—coaches, teammates. Social support and belonging

enhance internalization of goals.

Types of Motivation & Impact:

Intrinsic and extrinsic

Intrinsic

Engaging in sport for inherent enjoyment. Associated with persistence, creativity,

higher-quality learning.

Extrinsic

Driven by external rewards or pressures. Can be external regulation, introjected, identified,or integrated—more internalized forms predict better outcomes.

Achievement Goal Theory (Dweck & Nicholls)

Individuals adopt goals that define competence as either self-referenced improvement (task/mastery) or normative outperforming (ego/performance).

Task/mastery orientation

Focus on learning, effort, and improvement. Success criteria are

self-referenced and adaptive—encourages persistence after failure

Ego/performance orientation

Focus on demonstrating superior ability relative to others. Can

produce approach motivation but also anxiety and withdrawal if perceived ability is low.

Learned helplessness

When repeated failure is attributed to stable, uncontrollable causes (e.g., lack

of ability) athletes may develop helplessness—low effort and expectation of failure.

Application

Encourage mastery climate (emphasize effort, personal improvement). Use

process-focused feedback and reduce social comparison

Cognitive Behavioral Theory (Aaron Beck)

Cognitive processes (thoughts, beliefs, schemas) influence emotions and behavior. By identifying and restructuring maladaptive thoughts, behavior and performance improve.

Cognitive behavioral theory

Ex: An athlete who thinks 'I'm a failure' after a poor performance may feel hopeless and

reduce effort. CBT helps replace that with 'I made mistakes but can correct them' leading to better

preparation.

Flow Model (Csikszentmihalyi)

Flow is an optimal psychological state of full absorption, energized focus, and enjoyment

where performance often peaks.

Four Quadrants (Challenge × Skill):

High Skill + High Challenge = Flow

• High Skill + Low Challenge = Boredom

• Low Skill + High Challenge = Anxiety

• Low Skill + Low Challenge = Apathy

High Skill + High Challenge =

Flow

• High Skill + Low Challenge =

Boredom

Low Skill + High challenge =

Anxiety

Low Skill + Low Challenge =

Apathy

Trait anxiety

A personality tendency to perceive situations as threatening. High trait athletes are more

likely to experience state anxiety across situations

State anxiety

The immediate emotional reaction to a situation; has cognitive (worry) and somatic

(physiological arousal) components.

Individual Zones of Optimal Functioning (IZOF)

Each athlete has a unique zone of anxiety/arousal in which they perform best—IZOF is Idiosyncratic.

Individual Zones of Optimal Functioning (IZOF)

A sprinter may perform best with high physiological activation but low cognitive worry; a gymnast may need low somatic arousal and high focus

Leadership Styles (Servant & Transformational)

Servant leadership, transformational leadership, sport application,

Servant leadership

Prioritizes athletes' needs, personal growth, and well-being. Emphasizes

listening, empathy, stewardship, and empowermen

Transformational leadership

Leaders inspire and motivate beyond immediate self-interest—use

vision, charisma, individualized consideration, and intellectual stimulation

Sport application

Transformational leaders boost team cohesion and intrinsic motivation; servant

leaders foster trust and long-term athlete development.

Attribution Theory of Motivation (Weiner)

How athletes explain success/failure affects future motivation and expectations. Attributions

vary along locus (internal/external), stability, and controllability.

4 C’s of Mental Toughness

Control, Commitment, Challenge,

Confidence

Bandura’s Self-Efficacy Theory

Self-efficacy is task-specific confidence—beliefs about capability influence choices, effort,

persistence, and resilience.

Vicarious experiences

Observing similar others succeed

Mastery Experiences (most powerful)

Successful performances build enduring efficacy.

Physiological and emotional states

Interpreting arousal as facilitative vs debilitative

Verbal Persuasion

Coaching feedback and encouragement.

Four Sources of Efficacy:

Mastery experiences, Vicarious Experiences,Physiological & Emotional States, Verbal Persuasion