Burnout and Overtraining CHAPTER 21 Burnout and Overtraining

Session Outline The Prevalence of Burnout and Overtraining Defining Periodized Training, Overtraining, Staleness, and Burnout Frequency of Overtraining and Staleness Models of Burnout Factors Leading to Athlete Burnout (continued)

Session Outline Symptoms of Overtraining and Burnout Measuring Burnout Burnout in Sport Professionals Treating and Preventing Burnout

The Prevalence of Burnout and Overtraining As the pressure to win increases, athletes and coaches spend more time training and feel more stress—which sometimes leads to overtraining and burnout.

Periodized Training Periodized Training The deliberate strategy of exposing athletes to high-volume and high-intensity training loads that are followed by a lower training load (a rest or taper)

Overtraining Overtraining A short cycle of training during which athletes expose themselves to excessive training loads that are near maximum capacity.

Overtraining KEYS — One athlete’s overtraining might be another athlete’s optimal training regime. The process of overtraining can result in positive adaptation and improved performance (positive overtraining) or maladaption and decreased performance (negative over-training).

The Overtraining Process

Staleness Staleness The physiological state of overtraining in which the athlete has difficulty maintaining standard training regimes and can no longer achieve previous performance results

Burnout Burnout A psychophysiological response due to frequent but generally ineffective efforts to meet excessive demands, involving a psychological emotional, and sometimes physical withdrawal from an activity in response to excessive stress or dissatisfaction

Characteristics of Burnout Exhaustion, both physical and emotional, in the form of lost concern, energy, interest, and trust Depersonalization—acting impersonal and unfeeling—in large part due to mental and physical exhaustion Feeling of low personal accomplishment, low self-esteem, failure, and depression—often visible in low job productivity or a decreased performance level

Frequency of Overtraining and Staleness 66% of ACC athletes experience some over-training, on average twice a year. 72% of the athletes reported some staleness during their sport season. 60% to 64% of runners experience some staleness once a year. 30% of sub-elite runners reported staleness. (continued)

Frequency of Overtraining and Staleness Of swimmers who reported staleness during their freshman year, 90% became stale in one or more subsequent seasons. Swedish athletes training at sport high schools experienced staleness—both individual-sport athletes (48%) and team-sport athletes (30%).

Models of Burnout Cognitive-affective stress model Negative-training stress response model Unidimensional identity development and external control model

Cognitive-Affective Stress Model of Burnout (Smith, 1986)

Negative-Training Stress Response Model (Silva, 1990) Focuses on physical training (but recognizes the importance of psychological factors). Physical training stresses the athlete physically and psychologically and can have positive and negative effects. Positive adaptation (normal overload) is desirable. Negative adaptation is undesirable (leads to overtraining, staleness, and burnout).

Unidimensional Identity Development and External Control Model (Coakley, 1992) Stress is involved in burnout, but it is only a symptom. (continued)

Unidimensional Identity Development and External Control Model (Coakley, 1992) The real causes of burnout (especially in young athletes) are these: 1. The structure of highly competitive sport does not allow young athletes to spend enough time with peers outside of sport. This causes young athletes to focus solely on identifying with athletic success, which can be unhealthy, especially when failure or injury occurs. (continued)

Unidimensional Identity Development and External Control Model (Coakley, 1992) The real causes of burnout (especially in young athletes) are these: 2. The social worlds of young athletes are organized in such a way that their control and decision making are inhibited.

Key Factors Leading to Athlete Burnout Athletes are starting to train at younger ages. Training in many sports is virtually year-round.

Causes of Burnout in Junior Tennis Players Physical concerns—erratic play, injury, feeling tired Logistical concerns—travel grind, time demands Social or interpersonal concerns—negative parental influence, negative team atmosphere Psychological concerns—inappropriate expectations, feeling a lack of improvement, coach and parental pressure

Strains in Junior Athletes Social-psychological strain Perfectionistic players, parental or coach pressure Physically driven strain

Individual Differences in Burnout Causes

Factors Related to Athlete Burnout Several specific factors are linked to athlete burnout, from conflicting demands to excessive training loads (See table 21.1 on p. 474 of text.)

Signs of Overtraining Apathy Lethargy Weight loss Mood changes (See table 21.2 on p. 477 of text.)

Signs of Burnout Low motivation Lack of caring Lowered affect Anxiety (See table 21.2 on p. 477 of text.)

Overtraining and Mood States Athletes experience increased mood disturbance under especially heavy training workloads. The heavier the workload, the greater the mood disturbance. Successful athletes exhibit high levels of vigor and low levels of negative mood states, an optimal combination. Overtrained athletes show an inverted iceberg profile, with negative states pronounced.

Overtraining and Performance Overtrained and stale athletes are at risk of developing mood disturbances, which can result in decreased performance levels and dropout. More is not always better.

Measuring Burnout The Maslach Burnout Inventory The Maslach Burnout Inventory—a reliable instrument to measure burnout that has been adapted and modified for use in sport and exercise Maslach Burnout Inventory subscales Emotional exhaustion Depersonalization Personal accomplishments

Factors Related to Burnout in Trainers and Officials Athletic trainers Type A personality Role conflict and ambiguity Officials Making bad calls Role conflict and ambiguity

Factors Related to Burnout in Coaches Pressure to win Administrator-parent interference or indifference Disciplinary problems Multiple roles Extensive travel Intense personal involvement

Factors Related to Burnout in Coaches Gender differences: None have yet been established Age and experience differences: Younger coaches appear to have higher levels of burnout (partly because older coaches have already burned out).

Factors Related to Burnout in Coaches Coaching style: Coaches who are more caring and people-oriented appear to be more vulnerable to burnout. Social support: Greater social support is associated with lower burnout.

Factors Related to Burnout in Sport Professionals Fitness instructors, administrators, and physical education teachers Pressure from coaches or parents Hard training Competition over a long period of time

Treating and Preventing Burnout 1. Set short-term goals for competition and practice. 2. Communicate your feelings to others. 3. Take relaxation (time-out) breaks. 4. Learn self-regulation skills (e.g., relaxation, imagery, goal setting, self-talk). (continued)

Treating and Preventing Burnout 5. Keep a positive outlook. 6. Manage postcompetition emotions. 7. Stay in good physical condition.

Treating and Preventing Burnout KEY— It’s Not How Hard You Train, It’s How You Recover.

Treating and Preventing Burnout OVERLOAD SOURCE RECOVERY STRATEGY Physical stressor Nutrition and hydration Eat more carbohydrates Stay hydrated Rest No physical activity Passive rest Get sufficient sleep (continued)

Treating and Preventing Burnout OVERLOAD SOURCE RECOVERY STRATEGY Psychological/ social stressor Relaxation and emotional support • Flotation tanks, massage sauna • Time-out • Progressive muscle relaxation • Visualization Minimize nontraining stressors (e.g., limit work hours) Thought management strategies • Dissociation (e.g., watch movies) • Negative thought replacement

in Young Tennis Players Reducing Burnout in Young Tennis Players Advice for other players Play for your own reason. Balance tennis and other things. Try to make it fun. Take time off and relax.

in Young Tennis Players Reducing Burnout in Young Tennis Players Advice for parents Recognize what is an optimal amount of “pushing.” Give support, show empathy, and reduce the importance of outcome. Involve players in decision making. Lessen involvement.

in Young Tennis Players Reducing Burnout in Young Tennis Players Advice for coaches Have two-way communication with players. Cultivate personal involvement with players. Utilize player input. Understand players’ feelings.