Exo Revision - Sports Psychology

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What is Motivation?

The drive or reason that makes a person want to achieve a goal

Factors affecting motivation

Self-esteem, confidence, expectations, competition

Positive Motivation

Driven by rewards, praise, success

Negative Motivation

Driven by fear of failure or sonsequences

Intrinsic Motivation

Comes from within, such as enjoyment and self improvement

Extrisnic Motivation

Comes from outside, such as rewards, praise and pressure

Task Oriented Motivation

Focus on personal improvement and learning

Ego Oriented Motivation

Focus on beating others and being the best

Autonomy

The need to feel in control of our actions and decisions

Competence

The need to feel effective and capable in what we do

Relatedness

The need to connect with others and feel a sense of belonging

How to foster Autonomy?

Practice decision making scenarios

How to build competence?

Train specific skills for different situations

How to find connection?

Spend time building relationships and surround self with likeminded individuals

What does SMARTER stand for in a goal setting environment?

Specific, Measurable, Accepted, Realistic, Time measurable, Exciting, Recorded

Long Term Goals

Goals that aim at a broad target and are foten set at the start of the season

Short Term Goals

Goals that continually provide a manageable focus point for an athlete, helping the athlete achieve long term goals

Internal Feedback

Received instantaneously, like a penalty kick missed, telling the athlete of poor execution

External Feedbacl

Comes from sources other than the actual execution of the skill, such as comments from a coach or a reaction from the crowd

Terminal Feedback

Received after the completion of the skill or performance

Internal Focus

Concentrating on aspects within the body, such as feelings, thoughts or images

External Focus

Directs attention outward to an object, such as a ball in baseball

Narrow Focus

When an athletes only responds to one or two cues, like a golfer lining up for a putt

Broad Focus

Allows an athlete to perceive several occurrences simultaneously, mainly for sports that have a rapidly changing environment

Association

Focusing attention on the activity itself and on bodily sensations, example - a marathon runner paying attention to their breathing rate

Dissociation

Directs attention away from the physical sensations of exercise and towards unrelated thoughts, example - a runner listening to music

Mental Rehearsal

Recalling pieces of information from a previous experience, a technique of visualising performance or skill before competition

Types of Mental Imagery

Visual, Kinaesthetic, Auditory, Emotional, Tactical

Arousal

Athlete’s physiological and psychological activation levels ranging from low to high intensity states

Physical Effects of Arousal

Increased HR, muscle tension, adrenaline release

Psychological Effects of Arousal

Feeling more alert, awake and reactive

Inverted U Theory

Arousal improves performance up to certain points, past these points performance begins to decrease

Cognitive Anxiety

Mental/emotional component of anxiety which relates to the athlete’s psychological processes and thoughts

Somatic Anxiety

Physical component of anxiety which relates to the physical symptoms

Trait Anxiety

Refers to an innate part of an athlete’s personality characteristic, which represents a predisposition to perceive situations as threatening and respond with an increase in state anxiety

State Anxiety

A temporary response to a specific situation

Ways to manage anxiety in sport

Self talk, emotion regulation, relaxation

Arousal Regulation

A range of different physical and psychological ways to regulate arousal

Progressive Muscle Regulation (PMR)

Progressively tensing and relaxing major muscle groups, usually working from head to toe until all muscles are relaxed

Meditation

Exercising an individual’s attention, giving the mind a rest and allows a temporary shutdown of cognitive processes such as decision making

Breathing Control

Techniques used to help relax and refocus while preparing for the next action or part of a match

Biofeedback

Physically based technique used to modify physiological or autonomic bodily functions during training, electronic devices that provide the athlete with information like heart rate, breathing rate and skin temp

Positive Talk and Sounds

Using emotive words ranging from aggressive and hard hitting to soft and gentle words to raise and lower arousal, some atheletes use cue words to sharpen their focus like “fast hands” or “touch”

Social Cohesion

How much team members like eachother and enjoy each others company

Task Cohesion

How team members work together to achieve a specific goal

Five Stages of Development

Forming, Storming, Norming, Performing, Adjourning

Forming Stage

Team first meet each other, learn their backgrounds, interests and experiences and form first impressions of each other. They learn plans for the year ahead, training and competition, objectives and think about their roles on the team

Storming Stage

The team begins to work, train, play and compete together. They work for status and acceptance with different opinions on what should be don and how it should be done, sometimes resulting in conflict within the team

Norming Stage

Start to become more effective as a team. They are no longer focused on individual goals, but rather on developing a way of working together to achieve the best results for the team. They respect each others opinions, value their differences and the unique contributions of each player

Performing Stage

Teams are functioning at a high level, their focus is on reaching every goal as a group. Team members have gotten to know each other, trust each other and rely on each other. Performance can be measured by team morale but also performance on the field

Adjourning Stage

Identified as being the time when the team if completing a current project and they will soon be joining other teams in the near future