Sports Phycology

sports phycology

sports phycology

the study of an athlete's mind, mental state and behaviour and their application in a sporting context.

what is motivation

the driving force behind human actions

how does motivation enhance performance

helps athletes to fulfil their potential

intrinsic motivation

Motivation that comes from within

• Taking part in sport for fun

• The opportunity to improve skills

• Achieve a personal best

extrinsic motivation

Behaviour that is driven by external rewards.

• Playing for money, trophies and medals

• Competing for fame

• to avoid punishment

what is self - confidence

• expectation of performance

• based on their abilities + prior performance

• too low or too high —> impact performance negatively

how does self - confidence enhance performance

• gives athletes the belief that they can achieve

what is concentration

• how well an athlete focuses on a task

• ignoring irrelevant cues.

how does concentration enhance performance

• improves focus on relevant cues

• better execution of skills

selective attention

• focuses their concentration on what they are doing or about to do

• Example: A volleyball player focuses on the flight of a served ball, rather than the movement of opposition players.

maintaining attention

• ability to sustain focus to a task.

• Example: A marathon runner maintains focus over 2 hours

situation awareness

• the perception of the environment around an individual

• Example: AFL position of players and ball

internal distracters

• attending to past or future events

• over-analysis of technique

• game pressure (choking)

external distracters

• opponents / crowd deliberately trying to distract a performer’s attention from the task at hand

• Verbal distracters - booing

• Visual distracters - the goal keeper swaying from side to side

what is arousal

• the level of readiness and alertness of a person when faced with a task

• athletes performing at a level of optimal arousal are said to be in “The Zone”

how does arousal enhance performance

• increased focus and alertness

• motivation and energy

• improved strength and power

Characteristics of low arousal

• Low motivation

• Lack of enthusiasm

• Easily distracted

Characteristics of high arousal

• Anxiousness

• Nausea

• Elevated heart rate

• Reduced ability to concentrate on relevant cues

inverted U hypothesis

• optimal performance occurs at an intermediate level of arousal

• low + high levels of arousal —> impaired performance

what is stress

• emotional or physical tension

• your body's reaction to a challenge or demand

how does stress affect performance

• we all need some level of stress to function effectively

• too much can hinder performance.

situation sources

• Importance of the game: increased importance —> more stress

• Results uncertainty: increased stress if teams are evenly matched and result is likely to be very close

personal sources

• an athlete’s personality affects how they perceive the situation and the amount of stress they experience

what is anxiety

• when a person's arousal is associated with negative emotions

how does anxiety effect performance

• too much anxiety —> 'choking' when an athlete fails to perform to their potential.

trait anxiety

• it is a part of who the person is

• not a temporary feeling

state anxiety

• anxiety that arises in a particular situation

• when an athlete is in a high-pressure situation and is called upon to perform

• eg; shooting a free throw in basketball.

physical responses to stress

• Increased heart rate

• Increased sweat

• Increased muscle tightness

psychological responses to stress

• Irritability

• Hyper arousal

• Decreased memory

what is imagery

• an athlete imagining themselves in an environment performing a specific activity using all of their senses

• the images should have the athlete performing successfully and feeling satisfied with their performance

what mental skills does imagery enhance

motivation, concentration and stress + anxiety management

what is relaxation

• a process that lessens the stress effects on your mind and body.

methods used to promote relaxation

• Meditation - focusing the mind on a particular object, thought, or activity to train attention and awareness.

• Progressive Muscle Relaxation - tense up particular muscles and then relax them.

• Music - A slower tempo can quiet your mind and relax your muscles

• Imagery / Visualisation – Visualising success

• Breathing Techniques – Taking long slow breaths to relax muscles

what mental skills will the relaxation methods enhance

stress + anxiety management, concentration and to decrease arousal

what is performance routines

• relevant thoughts + actions prior to performance

what mental skills will performance routines enhance

concentration and stress + anxiety management

what is self - talk

• talking or thinking to yourself

• improves your reactions to situations

• affects future actions and feelings

what mental skills will self talk enhance

motivation, self-confidence, stress + anxiety management

what is goal setting

• the development of an action plan

• designed to motivate and guide a person towards a goal

• improves performance by focusing the athlete's attention and increasing their effort

characteristics of effective goals

• Specific: be as clear as possible with what you want to achieve

• Measurable: Being able to track your progress in time

• Achievable: a goal you know for certain you know you can achieve

• Relevant: is it relevant to your overall personal growth

• Time: set a realistic time date to achieve your goal

what mental skills will goal setting enhance

motivation and self-confidence