Sports Psychology - Aditya PS

8/10/2019 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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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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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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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



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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



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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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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

Sports Psychology - Aditya PS

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