Sport Psychology "Nothing can stop the man with the right mental attitude from achieving his goal, nothing on earth can help the man with the wrong attitude" - Thomas Jefferson

KEY KNOWLEDGE KEY SKILLS Psychological strategies used to improve performance levels and assist recovery including sleep, meditation, motivational techniques, optimal arousal, mental imagery and concentration. Recognise and understand various psychological factors which impact on either performance and recovery Participate in, analyse and report on a variety of psychological practices aimed at improving performance levels and recovery. © Cengage Learning Australia 2011

© Cengage Learning Australia 2011

Principles of Sport Psychology Motivation Goal setting Arousal Concentration Confidence Strategies to increase motivation, concentration and controlling arousal levels will enhance sports performance

Psychological Skills Training Deals mainly with the cognitive behaviour: thought processes It is the rehearsal or practice of a variety of psychological techniques These techniques can be learned to improve an individual’s mental strength and focus. If executed successfully they can have a dramatic impact on performance Every athlete’s PST will be different, depending on their needs. However, each will have three common stages: Education phase Acquisition phase Practice phase

Why is it important for an athlete to be motivated? Motivation Forms of motivation: Intrinsic, extrinsic, positive, negative Why is it important for an athlete to be motivated?

Strategies to increase motivation

Goal Setting " It's a dream until you write it down, and then its a goal." - Anonymous "Obstacles are those frightening things that become visible when we take our eyes off our goals." - Henry Ford

Goal setting Goals need to be set for both training and competition. Three types of goals exist – outcome, performance and process. © Cengage Learning Australia 2011

Athletes have greatest control over performance goals Goal setting should be done according to SMARTER © Cengage Learning Australia 2011

Arousal: Inverted ‘U’ Hypothesis http://www.youtube.com/watch?v=lGKMSQlSgwk How would you feel??

Under or over arousal: Signs and symptoms

Sport Psychology Arousal reduction techniques https://www.youtube.com/watch?v=HFwCKKa--18

Sport Psychology Arousal reduction techniques

Sport Psychology Arousal reduction techniques

Sport Psychology Arousal reduction techniques

Sport Psychology Arousal reduction techniques

Sport Psychology Arousal reduction techniques

Sport Psychology Arousal reduction techniques

Sport Psychology Arousal reduction techniques

Sport Psychology Arousal promotion techniques

Sport Psychology Arousal promotion techniques

Sport Psychology Arousal promotion techniques

Sport Psychology

https://www.youtube.com/watch?v=d8DSzLpEru0

Simulation Training Simulation is when real-life situations are practised and experienced. Athletes exposure themselves to the typical stressors during training so that they get used to the stressor so that it has less of an impact during competition. It is about making the training environment as similar to competition as possible. e.g. training in front of a crowd, listening to crowd noise in head phones whilst practising free kicks, penalty shots etc. http://www.topendsports.com/psychology/crowd-noise.htm

Concentration Concentration is being able to remain focused on a set task.

Internal distractions (thoughts, worries and concerns) Difficulties concentrating are usually due to distractions. Rather than focusing on set cues, athletes become distracted by thoughts, emotions or other events. These distractions can be internal or external. Internal distractions (thoughts, worries and concerns) Living in the past Living in the future Anxiety and arousal Self-talk fatigue

External Distractions Visual Auditory Gamesmanship Improving Concentration – Strategies: Simulation training CUE words: self-reminders of what you need to concentrate on Positive self-talk: affirmation statements “parking” thoughts: bank negative thoughts aside

Choking A situation where performance deteriorates because a heightened sense of pressure or importance is placed on an upcoming event or action. It causes a shift in concentration – to internal and narrow. This has a psychological and physiological effect on performance: Psychological: Decreased selective attention on the important cues in the environment Negative self-talk Poor judgement and decision making Physiological: Impaired timing and coordination Fatigue Muscle tension https://www.youtube.com/watch?v=8zkTpOsDZ3I