Sport Psychology: Awareness, Focus, and Performance Optimization

What is awareness in sport psychology?

Awareness is recognizing or being conscious of internal and external factors affecting performance.

Why is awareness important for performance?

It is the first step in gaining control, allowing athletes to recognize their state and make adjustments as needed.

Provide an example of how arousal levels affect performance.

High arousal may cause tightening up; low arousal may lead to careless errors.

What are common barriers to awareness?

Excessive worry, focusing on outcomes rather than process, perception of threat, binary thinking, and lack of mastery of skills.

Why is binary thinking harmful during skill development?

It oversimplifies performance and can hinder learning when new skills feel 'wrong' even if done correctly.

What is the first step in the awareness process?

Becoming aware of one's ideal performance state and existing routines that help reach it.

What percentage of the time is an athlete in the 'zone'?

Only about 10-20% of the time.

After recognizing you're no longer in your ideal state, what must you do?

Implement appropriate interventions to return to the ideal performance state.

What is Responsibility in the 7 Rs?

Taking accountability for actions.

What does Recognize mean in the 7 Rs?

Noticing internal and external factors affecting performance.

What does Release refer to?

Letting go of factors that impede performance.

What is the purpose of Regroup?

Regaining composure and balance.

What is Refocus?

Adjusting or returning to the performance plan.

What does Ready indicate?

Committing to the plan and using a physical signal to re-engage.

What is Respond?

Acting naturally and trusting skills, reaching a flow state.

What is the purpose of a SWOT analysis in sport performance?

To scout oneself by identifying strengths, weaknesses, opportunities, and threats from an opponent's perspective.

How does awareness relate to skill development?

Conscious experience is necessary for developing both physical and mental skills.

What is the difference between performing basics and focusing on basics?

Focusing on basics enhances confidence and skill execution.

Why use focused repetition during practice?

It provides visible evidence of concentration and builds awareness into basic skills.

How can video feedback help?

It enhances concentration and awareness if not overly reductionistic.

What is the purpose of balancing intensity and effort?

To avoid over-training or under-training and maintain optimal performance.

What signifies optimal performance?

Feeling balanced in energy and intensity and performing to current ability levels.

What should athletes do after recognizing their state?

Refocus or release, especially after bad breaks or stressful situations.

What do the green, yellow, and red lights represent?

Green = optimal state; Yellow = caution/signs of slipping; Red = stopped performance.

What is the goal of the signal light system?

To stay in green and return quickly from yellow before reaching red.

What is the purpose of journaling for athletes?

To reflect on stressors, symptoms, performance, concentration, and conditions.

What does imagery practice help with?

Realizing performance levels, correcting mistakes mentally, and improving awareness.

How does 'rewriting history' help athletes?

It allows them to mentally revise mistakes and reinforce successful patterns.

How does talking about experiences strengthen awareness?

Verbalizing thoughts and feelings enriches learning from performance.