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Transcript of Sports Psychology - Aditya PS
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By Aditya PS
Improving Performance using
Sports Psychology
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Ground Rules
Interactive session
Confidentiality
Questions?
Fun!
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About me!
MS in ManagementState University atBuffalo, New York
NASM Certified Personal Trainer
Certified Hypnotherapist
NLP Master Practitioner
Celebrity and Body Building FitnessCoach
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About You
You!
Name
Aims forsession
SportExperience
Athletes
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Why do people enjoy Sport and exe
Social Competition
Physical
Emotional
Pleasure??
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Perceived lack of Time
Lack of Energy
Lack of Motivation
Why People do not exercise?
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Behavior modification (e.g. prompts, contracting,rewards,feedback)
Reinforcements
Cognitive-behavioral approach (e.g. goal setting,association or dissociation)
Social Support (e.g. classmates, family) Motivation
Strategies for exercise adherence
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Types of Motivation
Intrinsic motivationIntrinsic motivation refers to motivation th
comes from inside an individual rather than froany external or outside rewards, such as moneor grades. The motivation comes from thpleasure one gets from the task itself or from thsense of satisfaction in completing or eveworking on a task.
Extrinsic motivationExtrinsic motivation refers to motivation thcomes from outside an individual. Thmotivating factors are external, or outsidrewards such as money or grades. Thesrewards provide satisfaction and pleasure ththe task itself may not provid
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Intrinsic motivation comes from t
activity itself for the love of tgame thezone- the ultimate You enjoy the sport regardless of trewards
You may play for fun, the satisfactionperforming well or for the pride winning.
Intrinsic motivation
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Extrinsic motivationcomes from rewards aoutside factors/pressures.
Winning
Prize money
Rankings
Sponsorship Avoid letting team down
These are called extrinsic motivators
Extrinsic motivation
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Which is best?
Intrinsic or extrinsic?
Often a mix of both
Extrinsic motivators alone, are not good
What happens when the sponsors pull out, othe prize money stops?
The athletes often stop playing
However it is intrinsic motivation that will keep usinterested in sport when extrinsic rewards runs ou
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What makes a great athlete
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What is Sport Psychology?
Sport psychology is a science in which the
principles of psychology are applied in a
sport setting. These principles are oftenapplied to enhance performance.
However, the true sport psychologist is
interested in much more than
performance enhancement and sees
sport as a vehicle for human enrichment.
Cox (1994)
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Teach Research Consultin
What Sport Psychologists Do
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Sport Psychology (SP)
Scientific study of behavior, affective, ancognitive reactions to sports settings for participants and fans
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Sports Psychology
Not something to fear or avoid Not mystical or magical
Simple and logical
Most coaches possess the basis for it
ITS ABOUT THINKING RIGHT
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Objectives
Understand the effects ofpsychological factors on physicaland motor performances (how doeanxiety affect free-throw shooting)
Effect of participating in physicalactivity on psychologicaldevelopment, health and well-bein(does running reduce anxiety)
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Role of sport psychologist
Research Teaching
Consulting
Writing for major academic journals
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Where Hundredths of a Second Ma
90 mph+
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Why study psychology for sports?
The difference between eliteathletes finishing in first or sixth issometimes as little as two-tenths of second.
During these types of sports (100
yard dash) and others,psychological advantages can bethe difference between winning anlosing.
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Why study psychology for sports?
Competition is tight, athletes arephysically fit, and the margin forvictory is slim.
Managers, coaches and players arealizing that to get ahead they
need an added resource, and tharesource is a trained mind.
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Shooting between heart beats
Performance under tough condit
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Why study psychology for sports?
When there are two teams that arephysically equal, it is the team thatworks together smoothly and is mentaprepared and confident that will comout on top. Keep in mind, though: no
mental training will compensate forineffective technique.
You need to be strong, technically anmentally.
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Mental Training Skills
Four basic mental skills: Focus
Visualization
Dealing with distraction
Goal Setting
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Buzz words and theories
Motivation: direction and intensity ones effort
Self efficacy: belief you can perfor
a certain task
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Buzz words and theories Arousal: physiological state of
readiness
Stress: non-emotional response to aenvironmental demand
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Psychological skills training (PST)
The act of practicing mental andpsychological skills
WHY ARE THEY NEGLECTED
Lack of
Time Conviction
Follow-up
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Myths of PST
They are for elite athletes only They are for problem athletes only
They are a quick fix solution
Not useful
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How to implement PST programs
Who: a sports psychologist or coach When: In off season or pre-season
How long should training last: 10-15 minutimes a week
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Goal Setting
Research shows it improves performance by 16%
Athletes need info on how to set goals
Once goals are set, work with them
GOAL SETTING
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GOAL SETTING
Setting targets improves performance because:
Allows targets to be met
Builds confidence
Provides motivation
Lowers arousal
CO S O S
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CONSIDERATIONS WHEN
GOAL SETTINGS pecific
M easured
E xciting
A greed
R ealistic, but challenging
T imed
R ecorded
Goals should not just concern winning, not everyone can win.
Personal performance goals provide intrinsic motiva
and can be achieved by everyone!
3 Goal Setting
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Sport Books Publisher
3. Goal Setting Last way to improve achievement
motivation is to employ effective goalsetting strategies
Goal Setting Strategies for Maximum Motivation
1. Set goals that are observable, measurable, and achievable
2. Set realistic, yet challenging goals.
3. Set positive goals, not negative goals (such as dont lose).
4. Coaches and teachers should negotiate goals for their ath
or students, not mandate them.5. Set short-term as well as long-term goals.
6. Set goals for your practices, as well as your actualcompetitions.
7. Set goals related to the athletes performance or technicalexecution, not contest outcome (win vs. lose).
TYPES OF GOALS
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TYPES OF GOALS
Step 1
Step 2
Step 3
Steps to success
Process goals about technique
Performance goals about beating your laattempt
Outcome or product g
The ultimate aim!
Short term
goals
Long term
goals
G l O i t ti
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Achievement Goal Theory(Nicholls, 1984)
Goal Orientation
Task-orientated
Focus on improving relative to her previous
performances. Perceived ability not based oncomparison with others (e.g., PB)
Ego-Orientated (Outcome orientated)
Success is dependent on performing better thaothers, Perceptions of competence are based
on reference to others (e.g., winning)
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ANXIETY AND THE ATHLETIC PERFORMANCE
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Arousal
Physiological state of readiness and psychologica
activation
Involves the autonomic nervous system
Bodys way of preparing you for fight or flight
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Anxiety
Tension and worry that results from distress
A negatively charged emotional state characterizdiscomfort and nervousness
Two forms of anxiety: Trait anxiety: a personality characteristic
State anxiety: a right now kind of anxiety
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Anxiety
Two components of state anxiety: Cognitive state anxiety (psychological
component)
Caused by fear of failure
Result of worrying
I am afraid I am going to lose
Somatic state anxiety(physical component perception of physiological responses
I feel nervous before a major contest
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Anxiety and Athletic Performance Relation
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Anxiety and Athletic
Performance Relationship
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12
18
24
1-wk 2-days 1-day 2-hrs 30-m in x
Competitiv
estateanxiety
Event
begins
Cognitive
Somatic
Pre-Competitive Anxiety Temporal changes incognitiveand somaticsta
anxiety as competition approaches:
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Implications
Increases in somatic anxiety are associatwith improved athletic performance up tcertain optimal level; therefore, athletesshould attempt to increase their somaticanxiety up to an optimal level by psychup
The lower the level of cognitive stateanxiety, the better the athlete will performtherefore, athletes must learn to deal witthe symptoms of cognitive anxiety
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Symptoms of Cognitive State Anx
The Symptoms of Distress Checklist
Cold, clammy hands ______ Increased heart rate _
Cotton mouth ______ Faster breathing ___
Unable to concentrate ______ Trembling hands __
Desire to urinate often ______ Tense muscles ___
Diarrhea ______ Nausea __
Feeling of fatigue ______ Voice distortion ___
Relaxation Interventions to Lower
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Relaxation Interventions to Lower
Cognitive State Anxiety
Progressive Muscular Relaxation (PMR)
Takes time initially, but with practice can be completedmatter of minutes
Especially valuable night before
1. Lie or sit in a comfortable position2. Inhale and tense a specific muscle group for
approximately 5 seconds
3. Exhale and release the tension from the muscleconcentrating on the feeling of relaxation
4. Repeated for a number of muscle groups
l ti t ti C td
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Relaxation Interventions Contd
Positive Imagery Requires practice to be effective
1. Close eyes and picture yourself
performing well in the specific anxiety-
causing performance environment
2. Imagine the positive feelings associated
with this successful imagery
R l ti I t ti C td
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Relaxation Interventions Contd
Positive Self-talk
Reassuring oneself with positive thoughts and statemen
Example: Im a good free throw shooter, vs. What wicoach think of me if I blow this shot?
I li ti
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Implications
Increases in somatic anxiety are associated with im
athletic performance up to a certain optimal levetherefore, athletes should attempt to increase thesomatic anxiety up to an optimal level by psychior getting pumped up
The level the of cognitive state anxiety, the better
athlete will perform; therefore, athletes must learn with the symptoms of cognitive anxiety.
O i
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Overview
Training and recovery
Maximising recovery
Stress, emotion and performance
Performance Enhancement (?)
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Performance Enhancement (?)
Can the rate of recovery
from intense training
predetermine success?
The harder we train, thelarger the performance
improvement
up to what point?
H Th D
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However, There are Dangers
Research must determine the threshold between
commitment and dependence to determine wheexercise is positive or negative.
Popular explanations for exercise dependence arupon endorphin production and on personality.
Optimal Training
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Optimal Training
Training
Stress
Recovery
Time
This balance is an integral part of training, w
is often overlooked (Rowbottom et al. 1998).
Underrecovery
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Underrecovery Underrecovery:
The failure to fulfil current recovery demands.
This can result from excessively prolongedand/or intense exercise, stressful competitioand/or other life stressors.
Reduces the possibility for optimalperformance.
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I was brain dead and couldnt wait to get tbed. Sometimes Id fall asleep straight away, bother times I had trouble turning my mind off .
Worrying about classes, wondering what thecoach was thinking, asking myself if I belongedhere, or not
The next thing I knew, the alarm clock wasbuzzing and it was time to get up and do it all
again. I had no social life, nothing was any funand I wasnt doing anything very well I felt I wbarely getting by.
Relaxation
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Relaxation
Achieve an optimal arousal level
Inverted U-theory
Subconscious Mind
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Subconscious Mind
Accepts new ideas and images
The POWER TO MOVE THE WORLD IS IN YOURSUBCONSCIOUS MIND William James
Imagination Rules Your World
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Imagination Rules Your World
To have what you have not, you must do what yo
not done! A narrow comfort zone makes dream achieving
impossible.
The comfort zone junkie is satisfied and fears makinmistakes.
Dream it. See it. Believe it. Achieve it.
Relaxation Techniques
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Relaxation Techniques
Progressive relaxation
Breathing rhythms Inhalation phase
Exhalation phase
Inhale without any conscious thought
Focus on the exhalation phase Eliminate points of tension
Affirmations
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Affirmations
Powerful statements that repeated over and over
to changed beliefs.I am the greatest!
I am strong!
I am fast!
I run relaxed!I explode!
5 Ps of Affirmations
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5 P s of Affirmations
Positive
Positive talk filters down to subconscious Present Tense
I am I can or I will or try is an early quit.
Personal These are your words
Powerful Action words such as power, strong, explode
Point Short and to the point
Cue Words
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Cue Words
Power word in your affirmation.
When your mind draws up the image your body re
The more often affirmations are repeated the monoticeable the desired effect.
Imagery
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Imagery
Imagery is the process by which yocan create, modify or strengthenpathways important to the co-ordination of your muscles, bytraining purely within your mind.
Involves all senses; visual, kinestheticauditory, tactile, moods andemotions
When you can use imagery
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When you can use imagery
An athlete is injured, and cannot train in
other way
The correct equipment is not available, practice is not possible for some other re
Where rapid practice is needed
When you can use imagery
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y g y
When you are physically tired, or do not
to tire yourself before a performance
Before or after practice and games, or dbreaks in the game
Imagery guidelines
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Imagery guidelines
Relax
Include all senses
Cover all aspects of your event
Practice it in real time
Practice from an internal perspective anthrough your own eyes
Motivational Strategies
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Motivational Strategies
Power songs
Power videos Get rid of stinking thinking
Draw goals
Training diaries
Mental training logs
Power Picture
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Attack
Strong
Mental Recall
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Mental Recall
Recall one of your best performance
In the flow Everything worked perfectly
Puts you in a positive frame of mind
Mental Rehearsal
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Mental Rehearsal
Preview the upcoming performance
Use positive frame of mind You guide the mind- youre in control
Visualize different situations
Visualize performance with neuromuscular bluepri
How well is your team
prepared?
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Technical
Lifestyle
Physical
Psychologic
al
Tactical
prepared?
Concentrate:
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Concentrations like a shower. You dont turn it on until you bathe You doof the shower and leave it running. You turn it off, you turn it on It has to be
ready when you need it(Garry Sobers, 2002)
Concentrate on the feeling of the action
Concentrate when you have to
Use triggers
Concentrate on process
Not required to concentrate 24-7
Childs concentration on a new toy
More PST Interventions
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Transferable Life Skills
Time management
Goal setting
Communication skills
Self-Awareness
Summary
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y
Optimal performance is only possible if optimal rec
processes are permitted.
This must be considered on an individualised,psychobiosocial level.
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Improving AchievementMotivation
Improving Self-efficacy
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p g y
Successful Performance
The most important factor in improving self-efficacy Raises expectations for future successes; while failure
these expectations
For best results:
1. Break down skill learning into small steps to insuresuccess early
2. Practice, practice, practice
3. Highlighting successes and downplaying setbacks
Improving Self-efficacy
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g
Vicarious Experience
Demonstrating repeated success through participatory i.e., the subject first observes a model perform a task
For best results:
1. Employ participatory modeling before the athlete
attempts the skill on his/her own2. Utilize only models who are technically correct in their
execution
3. Ensure successful execution by the athlete in the earlystages of learning
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Improving Self-efficacy
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Emotional Arousal
An optimal level of arousal is required to develop self-e Too much or too little arousal will impact negatively on
development of self-efficacy
For best results:
1. In the early stages of learning, keep things relaxed.
2. Get to know athletes one-on-one. Some will need more
arousal, while others less.
3. Help athletes recognize when they need to psych-up or
calm-down.
Winning
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Good competitive results occur when an athlete
performance is high enough, within the athletesperformance range.
Being at the top of your range should be the goatraining.
Winning is aside effect of peak performance witrange.
Athletic Performance Range
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Each athlete has a performance range, the limits
are never known exactly, though over time greateknowledge of each athletes range can develop.commitment and centeredness, training provides about athletes performance range.
Your understandings about your athletic range cachange over time.
Where are You in Your Range and W
Are You Pleased?
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Are You Pleased?
Below youraverage
performance
Above youraverage
performance