Sports Psychology Flashcards
What is sport psychology?
Sports psychology is the scientific study of the mental and emotional factors related to performance in sports
What do sport psychologists work with?
- Sports Psychologists work with teams and individuals to help them perform at their best.
- They may be involved in research, provide education, or help with specific skill development.
- Employed by clubs, institutions, individuals or work private practice
Skills
- Goal setting
- Motivation
- Positive mindset
- Confidence
- Self-talk
- Arousal
- Stress
- Relaxation and recreation
- Routine
- Mental rehearsal
- Teamwork
- Focus
- Overcoming setbacks and injuries
- These skills are shown to be very effective in assisting sportspeople to excel
What is Goal setting?
Goal setting is a powerful tool to help turn this dream into a reality.
• A technique used by top-level sportspeople (as well as businesspeople and other very successful people) to build confidence, increase focus, and provide motivation
- It is a concrete map for their path to success
- Setting goals allows you to think about the steps required to achieve your dream, organise priorities, manage time and make a written commitment
- It helps people to recognise and minimise distractions that will impact upon achieving their goals
A well-defined and specific goal plan will act as a MAP to:
Increase motivation - M
Set down your action plan - A
Track your progress- P
Understand the two main types of Goals
- The first step of goal setting is to make commitment- making a mental promise to work hard to achieve their dream
- Setting goals allows you to think about the steps required to achieve your dream, organise properties, manage time- helps to minimise distractions
short term goals
These are usually smaller goals that you can aim for and achieve in a relatively short time frame (say, less than one year). Short-term goals are often set with a bigger or long-term goal in mind that you are working towards.
long term goals
• Long-term goals are usually bigger goals that will take a sustained effort and focus to achieve. They may take a long time. These are most often achieved with the individual working through a succession of short-term goals that will lead to the long-term goal
performance goals
• Performance goals are goals that relate to your actual performance relative to your own standard (for example, personal best or consistent performance level). For example, the goal may be to achieve a personal best in pole vault this season with a 3 cm increase in jump height.
process goals
• Process goals commonly involve skills or activities and often relate to training or practice. They are within your control, and you can measure them. For example, if the team hopes to increase fitness so that players are quicker and less fatigued on the football field, this is an objective over which the individuals and team has a lot of control. They can commit to regular training schedules, and they can measure fitness levels at regular intervals.
outcome goals
• Outcome goals relate to the outcome, for example, winning the game, being selected to go on the sports tour or running the fastest time in the competition. The difficulty with setting an outcome goal is that the individual does not control all the variables—the outcome often is related to the performance of the opposition. You may swim your best time ever, but someone else swims faster
‘SMART’ acronym, how it relates to setting goals
Specific (What actions will you do?)
Measurable (How and when will you measure activity or progress?)
Achievable (Is the goal challenging, but not impossible to achieve?)
Realistic (Is your plan and time frame realistic—can you stick to it?)
Time frame (Set days and times for your activities and a date for completion and/or review.)
Evaluation It is very important to keep your goals in mind and review them regularly. Was your time frame realistic? Was your goal achievable? Are you on track?
Rewards Keep yourself motivated by having a list of ‘rewards’—things you can do or enjoy giving yourself a pat on the back for your small successes.
Understand ways in creating a new mindset
- Skill development, training and good physical health are essential to improve and be competitive in sport
- Mindset can make or break a person’s performance
- Is about thinking, may include a person’s view on their self and their abilities (confidence, self-belief)
Performing not at the best of ability due to mental obstacles is often described as choking
- Lack of self-belief
- Fear of losing
- Stress/pressure
- Worry
- Negative thinking
- Self-blame (it’s my fault if we lose)
They key to a positive mindset
- Is to listen to thoughts, and choose to think things that allow a person to feel confident and good about oneself
- Thinking should be positive and realistic
- Allows for real hope and confidence
