SPORT PSYCHOLOGY

Definition Sport Psychology The scientific study of human social behaviour in the sport and exercise context.

Mental Fitness Factors affecting Performance Mental Factors Self Confidence Motivation Degree of Challenge Attitude Mental Fitness Factors affecting Performance Anxiety Team Spirit Nervousness Family Weather Media Spectators

Objectives of Psychological Skills Training (PST) 1. Help athletes perform to the best of their ability 2. Help athletes enjoy sport 3. Develop psyc skills as life skills-stress management, coping skills, commitment, motivation, concentration  

PST Skills Foundation skills self confidence, self awareness, self esteem, motivation, commitment  

PST Skills 2. performance skills optimal physical activation, optimal mental activation optimal concentration and attention

PST Skills 3. Facilitative skills Interpersonal skills Team building Lifestyle mgmt

PST Methods Mental Preparation Imagery/Visualisation Goal Setting Mental Preparation Imagery/Visualisation Relaxation-Centering Self Talk Mental Plans

PST Method: Relaxation-Centering Relaxation: Is a state where one is physically free from uncontrolled tension, anxiety, readiness and negative thoughts Characterised by feelings of ease, looseness and readiness. This involves both physical & mental relaxation

Relaxation-Centering Calming the body physically leads to… Decreased Muscle Tension Decreased Heart Rate Decreased Breathing Rate Helps you reach your optimal level of physical and mental activation before and during competition.

Relaxation-Centering Centering = controlled breathing to decrease anxiety and calm the athlete Progressive Muscular Relaxation = a muscle to mind relaxation technique

PMR Phases TENSE-RELAX CYCLE: When a muscle is tensed it will then relax below the initial level of tension and therefore relaxing the athlete RELAX ONLY: Relax the same muscle group without tensing use a cue word or phrase e.g. ‘loose & ready’, ‘relax’, ‘calm & ready’. FULL SPEED RELAXATION: Relax by dividing the body into fewer parts. UTILISATION STAGE: Progress to using full speed relaxation in a stressful situation

A Peak Performance Creed If you think you are beaten, you are; If you think you dare not; you don’t If you’d like to win, but think you can’t It’s almost a cinch you won’t If you think you’ll lose you’re lost; For out in the world we find success begins with a person’s will; Life’s battles don’t always go to the stronger or faster hand; But sooner or later the person who wins is the one who thinks ‘I can’.

PST Method: Self Talk What is it?   Self talk may be described as conscious thinking or as intentional thinking, an inner dialogue of self statements

Self Talk Positive self talk=Thoughts that build confidence expectations of success Confident players think they can and they do, on the other hand players with low self confidence think they can’t and invariably they don’t! Intentional thinking is the basis of controlled self talk you can learn to replace negative, self defeating thoughts with positive ones. If you can think positively you will likely play in a positive manner

Negative Statements ‘I haven’t done enough training’ ‘I can’t do it’ ‘I’m too tired’ ‘I haven’t done enough training’ ‘I can’t do it’ ‘Not another bad mistake’ ‘Bad shot’ ‘Don’t screw up’ ‘We can’t lose this one’

Uses of Self Talk 1. Skill Acquisition   1. Skill Acquisition Self instructional talk or cue words are very useful in learning and practice of physical skills for example ‘arms straight’, ‘eye on the ball’, keep it brief but precise 2. Attention control cues to maintain and direct focus Use a specific set of cues to hold the appropriate focus on the task at hand for example ‘here and now’ ‘past, present, future, present!’

Uses of Self Talk 3. Create mood Using cue words or phases with a clear and specific emotional messages e.g ‘GO!’, ‘Explode’, ‘Easy’ 4. Control effort Use phases to maintain energy and persistence for the direction of effort and sustaining effort e.g ‘Go for it’, ‘Pick it up’, ‘Pace on pace’

Uses of Self Talk 5) Build Confidence Positive affirmations are self statements that reflect positive attitudes about yourself. You are only able to do what you think you can do. To be a achiever, you have to be a believer Affirmations help you believe in yourself and develop self-confidence

PST Method: Imagery What is imagery?   What is imagery? Imagery is a psyc technique which involves the mental rehearsal of a physical performance in conditions where the auditory, visual and kinesthetic qualities of movement are experienced more than just visualisation it can involve only and all senses a mental blue print of performance

Types of Imagery Two types 1. External imagery as if watching TV 2. Internal imagery as if inside one self actually performing the skill

How does imagery work?   Imagery improves performance because the human mind cannot distinguish between perceptual and real stimuli Imagery allows the athlete to practice physical skills without actually having to perform them well.

Why Use It? Skill Acquisition Maintenance of skills   Skill Acquisition Maintenance of skills Enhanced self confidence Focus attention Used as extra practice time Prepare coping strategies for different situations

Advantages Not physically fatiguing Avoids risk of injury Efficient Not physically fatiguing Avoids risk of injury Anywhere/anytime