1. Ch. 10 Sports Psychology

2. 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

3. 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

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

5. 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

6. Goal Setting 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

7. 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

8. How to set goals… 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…

9. Prioritize- each person will have many goals on their plate at once
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…

10. How to set goals… Write goals down Set specific goals 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…

11. 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…

12. 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…

13. 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…

14. Imagery 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

15. Simulation 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

16. Stress 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

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

18. 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

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

20. Self-Confidence 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