PES- sport psychology

what strategies are used pre and during performance to optimise performance

use strategies like goal setting, relaxation, imagery, performance routines, self talk (GRIPS) to manage stress, motivation, arousal, concentration, confidence (SMACC)

describe goal setting in terms of optimising performance

• goal setting is the process of establishing specific, measurable, achievable, relevant, time bound objectives

• Management:
  - stress: provides direction and reduces uncertainty
  - motivation: enhances motivation through clear targets
  - arousal: helps maintain optimal arousal levels by focusing on objectives
  - concentration: improves by focusing on goals
  - confidence: boosts confidence as goals are achieved

describe relaxation in terms of optimising performance

• techniques used to reduce physical and mental tension

• Management
  - stress: directly reduces stress levels
  - motivation: prepares mind for focused effort
  - arousal: lowers arousal to optimum levels for performance
  - concentration: clears mind to enhance concentration
  - confidence: promotes calm and confident mind set

describe Imagery in terms of optimising performance

• mental rehearsal of performance using all senses to create or recreate an experience

• Management
  - stress: reduce stress by mentally preparing for performance
  - motivation: increases motivation by image success
  - arousal: helps regulate arousal by calming visualisations
  - concentration: improves concentration by mentally rehearsing task
  - confidence: builds confidence by visualising success

describe performance routines in terms of optimising performance

• a sequence of performed before or during a performance

• Management
  - stress: provides familiarity and reduced anxiety
  - motivation: creates a sense of readiness and purpose
  - arousal: helps maintain consistent arousal
  - concentration: focus attention on task
  - confidence: instills belief through consistent preparation

describe self talk in terms of optimising performance

• internal dialogue that influences thoughts, feelings and behaviours

• Management

  - stress: counters negative thoughts and reduces stress
  - motivation: encourages persistence and effort
  - arousal: regulates arousal through calming or energising statements
  - concentration: directs attention to key aspects of performance
  - confidence: reinforces belief in ones ability

describe group cohesion

• the extent of which members of a group stick together and remain united in pursuit of a common goal/task

• there are 2 main dimensions: social cohesion and task cohesion.

describe social cohesion

• the extent of which team members like, trust and respect each other. Its about relationships, unity, and belonging rather than performance (friendship/trust, sense of belonging, enjoyment, feeling valued, included, and respected)

• ADV: increase team morale, likely to stay committed long term, helps high pressure situations, stronger peer support= increased confidence

• DISADV: if social bonds are important than task focus then team will prioritise fun over goal, cliques can form and harm overall unity.

describe task cohesion

• the ability of the team to work together to achieve a common goal

• commitment to training

• acceptance of roles

• high accountability for individual effort

• ADV: improved performance outcomes, clear understanding of roles, players buy into strategies and motivated to achieve goal

• DISADV

what are the factors that effect cohesion

leadership, social loafing, and team dynamics

how does leadership effect cohesion and how to improve it

• leadership is the process of influencing and motivating individuals to within a group to achieve common goals. leaders play a central role in shaping group cohesion.

• positive leadership looks like clear communication, fairness, role clarity and support that all lead to strong cohesion.

• negative leadership looks like inconsistency, poor communication, favourtieism, or lack of direction leading to an reduced cohesion.

how to improve leadership

• set clear realistic team goals

• use constructive feedback instead of critical

• be consistent and fair

• model behaviors expected of group

describe social loafing and how it effects cohesion

• social loafing in the tendency of individuals to put in less effort in a group compared to when working alone.

• this reduces task cohesion as others notice reduced effort = loss of trust, less team efficiency

• damages social cohesion as resentment builds among hardworking members

• creates inequality as some players carry more responsibility than others

what causes social loafing

• lack of role clarity

• belief that individuals will cover for reduced effort

• thinking that individual contribution wont be noticed

• lack of intrinsic motivation

how to reduce social loafing

• set individual accountability measures

• use video analysis to highlight contributors

• assign specific roles and responsibilities

• encourage team culture

define team dynamics and how it affects cohesion

• team dynamics is the patterns of interactions, relationships and communication that occurs between teammates

• positive dynamics: trust, mutual respect, conflict resolution=higher cohesion

• negative dynamics: cliques, jealousy, unresolved conflict= lower cohesion

define role clarity vs role conflict

• role clarity is players understand expectations and accept their roles, increase task cohesion

• role conflict is when there is confusion/resentment of roles which decrease cohesion.

how to improve team dynamics

do team building activities, conflict resolution meetings to address issues, rotate leadership roles, and reinforce team values

what are some strategies to improve cohesion

leadership, communication, goal setting, team building, roles and expectations

ways to use leadership to improve cohesion

• set clear goals: define team objectives, and link individual goals to overall goals

• model desired behavior: lead by example in effort, discipline and attitude

• positive reinforcement: recognise effort, not just success

• fair and consistent decision making: avoid favouritism to build trust and fairness

• choose appropriate leadership style: democratic encourages buy in and ownership, autocratic is useful in times of high stake and time pressure situations

define leadership to improve task cohesion

the ability of a leader to influence and guide team to achieving goals

define communication when improving task cohesion

the exchange of feedback, information, and ideas between team and leaders

ways to use communication improve cohesion

• establish open communication channels: encourage team input and feedback, hold regular meeting to assess feedback

• provide constructive feedback: focus on behaviour/actions not personal attacks

• develop non-verbal systems: hand signals, body language, eye contact between team to enhance teamwork during game

• conflict resolution: address issues openly and quickly to prevent cliques and division

• encourage positive communication between team: high fives, encouragement, and positive talk build cohesion

define roles and expectations when improving cohesion

responsibilities assigned to each member of team and the behaviours expected from them

ways to use roles and expectations to improve cohesion

• assign clear roles: ensure every player knows their roles

• explain importance of each role: reinforce every role contributes to success

• develop role acceptance: rotate roles when possible to give players ownership and understanding of what team needs

• accountability systems: make sure players are responsible fulfilling their roles by stats, reviews and peer feedback

• set behavioural expectations: establish team norms

define goal setting in improving cohesion

establish clear targets that provide focus and motivation for group

ways to use goal setting to improve cohesion

• set smart goals

• link individual goals to overall goals

• regularly review and track progress

define team building to improve cohesion

activities designed to strengthen relationships, trust and unity among group members

ways to use team building to improve cohesion

• pre season camps focusing on trust and bonding

• fun activities out of training

• small group challenges

• reflection sessions where team mates each others strengths

how do all the ways to improve cohesion work together

• leadership provides direction

• communication ensures direction is understood

• roles and responsibilities give clairity and accountability

• goal setting provides motivation and focus

• team building strengthens trust and belonging