EXAM ONE 3 Flashcards
Mental Skills Training (MST):
Examples
– Goal Setting for Motivation
– Self-talk for Confidence and Focus
– Breathing for Relaxation
– Visualization before games
systematic and consistent practice of psychological skills for the purpose of:
1) enhancing performance
2) building mental toughness
3) increasing enjoyment
Mental Skills Training (MST):
Examples
– Goal Setting for Motivation
– Self-talk for Confidence and Focus
– Breathing for Relaxation
– Visualization before games
Core Skills
Level I –
Basic Skills - broad base for attaining long-term goals, learning, and sustaining daily practice.
They are needed on a day-by-day basis for long periods of time, often months and years.
Core Skills
Level II –
Preparatory Skills - used immediately before as pre-game preparation and pre-skill behaviors
Core Skills
Level III –
Performance Skills - used during actual performance behavior
NAVY Seals training
- SEAL – Sea, Air, and Land
- BUDS Camp – 6 months - Basic Underwater Demolition/Seals
- 75% failure rate in program
- Taught 4 basic skills pre-training (NLP – Neuro-linguistic programming)
1) Goal-Setting –
narrow focus to immediate future
2) Mental Rehearsal (Visualization) –
extra experience
3) Self-Talk -
Take Charge of Voice
4) Arousal Control –
breathing
MST Myths
is for “problem” athletes only.
* is for “elite” athletes only.
* means you are mentally weak
* provides quick-fix solution
Keys for Success w/ MST:
1) Psychological factors account for most day-to-day performance fluctuations, not a loss in talent.
2) Can be learned if practiced and use in daily routine.
3) Small Gains - must be realistic, it takes time like any physical skill
Training Phases
1. Educational Phase
- Identify area for improvement
- Recognize importance of skills for performance
- Taught new skill
Training Phases
2. Acquisition Phase
-
Tailor program to meet your needs.
- Practice strategies and techniques
- Develop awareness of when to use
Training Phases
3. Practice Phase
- Over-learn skills so can use at any time
- Integrate skills into competitions
Confidence
Benefits:
Brings positive emotions + chemicals
Creates better concentration
Changes goals you set
Allows performance up to full potential
“Confidence is like a muscle. The more you use it, the stronger it gets.”
Confidence: belief that you can successfully perform a desired behavior
Time to Think: Harder mentally (Speed Golf example)
Professionals Being Interviewed: “Got my confidence back”
Confidence Benefits:
Brings positive emotions + chemicals
Creates better concentration
Changes goals you set
Allows performance up to full potential
Trait Confidence –
stable level of confidence regardless of situation
State Confidence –
unstable, fluctuating levels depending on situation
Self-Fulfilling Prophecy :
expecting an event (good or bad) sets off a chain of events causing it to happen
Self-Fulfilling Prophecy :
Option 1
Opponent Ranked #1
-
Option 2
Opponent Ranked #1
- know opponent is good, but so are you
- prepare well with positive mindset
- scenario – get down early – won’t panic, stick to process and grind
believe opponent is automatically great
- extra stress from level of opponent play worse
- scenario - get down early – “told you they were too good”
Self-Fulfilling Prophecy :
Option 2
Opponent Ranked #1
- know opponent is good, but so are you
- prepare well with positive mindset
- scenario – get down early – won’t panic, stick to process and grind
Fear of Failure (atychiphobia):
when we allow fear to stop us from doing the things
that can move us toward our goals
Expectations:
a strong belief that something will happen or be the case in the future
Anchoring:
cognitive bias where an individuals decisions are influenced by a particular reference point
Coach Expectations Model:
Stage 1:
Coaches form early expectations
Leads to inaccuracy (good or bad)
Coach Expectations Model:
Stage 2:
Expectations influence player behavior
Frequency of instruction dictated by potential
Coach Expectations Model:
Stage 3:
Coach behaviors affect athletes performance
Athlete believes coaches beliefs
Ex. Low expectations cause poor performance
Coach Expectations Model:
Stage 4:
Athlete performance confirms coaches original expectations (good or bad)
Recommendations:
Should realize our initial assessments may be inaccurate
Emphasize skill improvement rather than outcome
Inverted-U Theory
Low Confidence
Anxiety
Inability to concentrate
Indecisiveness
Focus on shortcomings vs. strengths
Inverted-U Theory
Optimal Confidence (healthy confidence)
Max effort to achieve goals
Perform to potential
Consistency
Inverted-U Theory
Overconfidence
Arrogance & ego
Underestimate opponents
Complacency
Lack of full effort when leading
Lack of preparation
Hot Hand” Phenomenon:
Belief = Athletes get confident and have the “hot hand”
Truth = Statistically a player is just as likely to make or miss the next shot, regardless
of how many previously made shots
Hot Hand” Phenomenon:
No Proven Evidence: “Hot Hand” can not be proven statistically
Inconsistency: If athlete relies on getting hot, will start to search for the feeling
“Hot Hand” Phenomenon
Placebo Effect:
a beneficial effect produced by a placebo drug or treatment, which cannot be attributed to
the properties of the placebo itself, and must therefore be due to the patient’s belief in that treatment
The Dunning-Kruger Effect:
Why unskilled think they are skilled and vice versa
High in Confidence, Low in Knowledge/Experience
Relationship between Belief & Ability
Experts - often have low belief about self
Lacking experience = placebo confidence
Momentum:
an added or gained psychological power which changes interpersonal
perceptions and influences an individuals performance
Causes for Lack of Confidence:
- Belief in momentum
- Belief you can always turn it on
- Making mistakes
- Lack of playing time
- Negative or Poor Self-talk
- Poor coaching
- Negative inner-circle
- No history of success
- Lack of work ethic or deliberate practice
Deliberate Practice:
practicing with a clear awareness of the specific components of a skill we’re aiming
to improve and exactly how to improve them
Self-Efficacy:
belief in your ability to perform a specific task
» Situation-specific form of confidence + how to build
» Experience vs. Told What It’s Like = Confidence Drill
6 Ways to Build Self-Efficacy:
- Performance Accomplishments What have you done?
- Vicarious Experiences (modeling) What have others done? (Bannister Mile)
- Verbal Persuasion Positive self-talk or support from others
- Imaginal Experiences Imagery/Visualization (i.e. See yourself winning the race)
- Physiological States Response to body functioning (i.e. racing heartbeat, butterflies)
- Emotional States Positivity; In control of emotions
Misconceptions About Confidence:
Born with it
Talent = Confidence
Fear = No confidence
Mistakes always destroy confidence
Ego vs. ConfidenceMisconceptions
