1. Sports Psychology

2. It is often said that 95% of the “game” is mental
Sports Psychology – study of sport and exercise, and the mental factors influencing performance
Purpose: to improve performance and self-image
Athletes physically prepare all the time but often forget the mental aspect of their sport
It is often said that 95% of the “game” is mental

3. Today it is a booming field
Historically athletes only sought psychological help when they had a problem
Today it is a booming field
They guide athletes to find increased success and happiness
Goals
Self-confidence
Motivation
Positive self-image
Strategies to cope with stress and disappointment

4. Motivation
Motivation – an internal state or conditional (sometimes described as a need, desire, or want) that serves to activate or energize behavior and give it direction
Two types
Extrinsic – from the outside
External reward ($ or praise) based on goals, interest, and values of others
Intrinsic – from within yourself
Behavior for its own sake, requires not external support or reinforcement
Examples: personal achievement, enjoyment, self-confidence

5. Goal Setting
Goal Setting – Identifying clearly defined, specific objectives that are measurable
Gives a long-term vision & short-term motivation
By setting specific goals
Can measure progress
Take pride in achievement of those goals

6. With goals – 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

7. Research has shown that people who use goal setting effectively:
Suffer less from stress and anxiety
Concentrate better
Show more self-confidence
Perform better
Are happier with their performances
By setting goals – the athletes will understand the level he wishes to reach and the skills needed to achieve it

8. When setting goals…. Express Goals Positively Set Priorities
Set positive goals not negative
Example: By Oct 30th I will be able to run 2 miles.
Set Priorities
If you have several goals, put them in order of importance
Write goals down
Avoid confusion, and give goals more power
Goals should be written down and visible

9. Keep Operational Goals Small
These are the mini-goals that help accomplish the larger goals
Large Goal – Run a Marathon
Mini-goal – Be able to run 2 miles by end of month
Set Performance, Not Outcome Goals
Performance Goal – improve run speed by end of month
Outcome Goal – Run 1 mile in 5 minutes by end of month
Set Specific Goals
Goals must be measurable

10. Set Goals at the right level
Set goals that are a little out of your reach not a lot
Example: Run 4 miles vs. run a marathon
Take into account factors that will prevent from reaching your goal such as:
Fatigue, injury, time
Set Short-term and Long-Term Goals
Short-Term Goals – goal that can be reached within a few months or less. Must be specific
Long-Term goals – a goal that you can reach in the distant future. Write them down, review periodically and reevaluate as needed

11. Stress
Stress – Some factor that causes awareness, anxiety, focus, or fear; stress can be either good or bad and have both positive and negative effects
Positive
Increase awareness
Maintain clearer focus
Increase motivation
Filter out distractions
Too much stress will hinder performance

12. Transitional Stress: Transitions between levels
Facing the unknown
Increased competition
New teammates
Adjusting to the change in level
Often occurs to when:
Beginning a new sport
Going from high school to college, college to pros
Changing leagues
Retiring from sports

13. Injuries
Usually takes them out of competition
Set them back in training and performance
Athletes must modify goals when injured
Burnout: mental and physical exhaustion that causes an athlete to drop out of a sport or quit an activity that was once enjoyable

14. Causes of Burnout
Pressure to win
Criticism from coaches, parents, other teammates
Start being competitive at very young age
Stress of early/late practices
Lack of normal social life
Most people who quit due to burn out usually are physically able to continue but not mentally

15. Did you know…..
70% of children who participate in youth sports dropout by the time they are 13
Why?
Parents enroll too early in competitive sports
Kids not emotionally able to handle the pressure
Do not fully understand the sport or competition
Achieve success too early
Parents/Coach’s emphasize winning too much not fun
Limited to 1 sport or competitive in too many sports

16. Other causes of stress in sports
Gender issues
Girls in sports perceived to be too masculine
Boys in sports perceived to be too feminine

17. Managing Stress
Negative effects of stress can interfere with judgment and fine motor control
The more stress an athlete has, the more of their mental energy will be consumed
How to manage stress?
Set Goals
Meditation
Positive Thinking
Time Management
Take breaks
Talk about it

18. Self-Confidence
Probably the most important attribute an athlete can have
Reflects their self-worth
Determines one happiness in life
Sports can…
Be highly positive in improving self-worth OR
Be highly negative in damaging it

19. Those with self-confidence….
tend to take risks because they can take it when it goes wrong
Children who are forced to play sports they do not like it can be destructive
Can lead to lack of self-esteem
Self-confidence needs to be realistic

20. Under confidence Over confidence
Suffer from fear of failure, self-doubt, negative thinking, and lack of concentration
Over confidence
Can be dangerous
Expectations are not based on ability