Ch. 10 Sports Psychology

Ch. 10 Sports Psychology

Discuss the importance of sports psychology to athletic performance • Describe goal setting and its effect on motivation • Draw up a personal goal-setting program • Explain the difference between imagery and simulation • Explain the benefits and dangers of stress • Discuss the dangers of burnout Objectives

Study of sport and exercise and the mental factors influencing performance • Growing field where athletes of all levels find success and happiness • Ron Artest thanking his psychologist after winning 2010 NBA Championship Sports Psychology

Can help athletes with • Goals • Self-Confidence • Motivation • Positive self-image • Strategies to cope with stress and disappointment Sports Psychology

Motivation is an inner state or condition that serves to activate or energize behavior and give it direction • Extrinsic: motivated by external reward, such as money or praise; based on goals, interest, and values of others • Intrinsic: comes from within; doing something for yourself Motivation

With goal setting, individuals can • Achieve more • Improve performance • Improve quality of training • Increase motivation to achieve at a higher level • Increase pride and satisfaction in performance • Improve self-confidence Goal Setting

Those who use goal setting • Suffer less from stress and anxiety • Concentrate better • Show more self-confidence • Perform better • Are happier with their performance Goal Setting

Set positive goals • Instead of “I will not turn the ball over”, use “I will control my ball handling” • Instead of “Don’t foul out”, use “I will move my feet on defense” • Instead of “Don’t miss any serves”, use “Every serve will be in bounds” How to set goals…

Prioritize- each person will have many goals on their plate at once. Determine the goals most important to you. • Example goals: Get 7 hours of sleep a night. Workout everyday. Make 4 A’s this 6th weeks. • What if you don’t have enough time to accomplish all those goals? Which ones are most important to you? How to set goals…

Write goals down • Avoids confusion • Gives goals more power • Should be visible and read each day • Set specific goals • Make goals specific so they are measurable • Helps increase confidence when achieved, will set more difficult goals • Example: score a lot of points vs score 20 points How to set goals…

Keep operational goals small • Operational goals are mini goals that help you accomplish a larger goal • Example: Run mile in 7:30 mins. If you currently run a 8:30 min mile, the first goal should be to run a 8:15 min mile. • Individuals can see progress and self-confidence is improved as operational goals are achieved How to set goals…

Set performance, not outcome goals • Athlete retains control over achievement • Outcome goals can fail due to issues outside of individual’s control such as weather and injury • Set a deadline for you to achieve your goal • Example: Instead of “win the game”, say “score 20 points and grab 10 rebounds” How to set goals…

Set goals at the right level • Can only be acquired with practice • Set difficult but attainable goals • Set short-term and long-term goals • Short term goals should be reached within a set period of time (day, week, month, few months) • Long term goals are accomplished by achieving short term goals How to set goals…

Training process done within the mind • Can strengthen neurologic pathways important to coordination of muscles • Pre-experience achievement of goals • Allows for practice at all times while an athlete may only physically practice a limited time Imagery

Teaches brain to cope with certain circumstances • Making physical training as close as possible to real competition • Playing crowd noise during practice • Simulation is better than imagery but it takes more resources and time to set up and implement Simulation

Proper amount of stress can increase and improve performance • Increase awareness • Maintain focus • Increase motivation • Filter distractions • Too much stress can hinder performance and cause problems Stress

Occurs when athletes make a transition between levels in sports • Facing increased competition • New teammates • Facing many unknown factors Transitional Stress

Injuries set athletes back from his or her training and performance goals • Athlete must understand injuries are a part of athletics and modify goals • Burnout can occur both mentally and physically • Pressure to win • Criticism from coaches and parents • Quits because the sport is no longer enjoyable Injuries and Burnout

Goal Setting • Positive Thinking • Time Management • Talking with friends • Taking breaks Managing Stress

Athlete’s assessment of his or her own self-worth • Large role in athlete’s happiness • Increases as goals are accomplished • Decreases with consistent failure • If athlete is under confident, will not take risks • Overconfidence will lead to decrease in performance because athlete is not trying Self-Confidence

Ch. 10 Sports Psychology