sport psychology

Sport Psychology

Goal Setting

Definition. Aim , objective Is a specific standard of proficiency on a task, usually to be

attained within a specific time limit.

Benefits Effective method for developing a number PST methods Self confidence Self control of activation Motivation

Goal Setting

Why set Goals Create maintain motivation Improve performance Give direction Prioritise your needs

Sense of directionIf you do not know what is importantthen everything is importantWhen everything is important,Then you have to do everything

When you have to do everything You do not have the time to think About what is really important

Goal Setting

What type of goals should you set Performance and technique rather than outcome Long term help your direction Short term allow periodic review help with intensity Specific Measurable Realistic positive Prioritise goals 1 or 2 key areas

Goal Setting

How to set Goals Talk to coach Select 2 areas to prioritise needs Set specific [numerical goals] performance, positive, realistic set target dates Outline strategy be specific Ensure commitment

Goal Setting

Self Monitoring goals Remind yourself of goals log, diary poster Ask yourself what did I do to become a better

player Monitoring is your job not the coach Self monitoring + self evaluation = Self

motivation

Goal Setting

Evaluate Goal Attainment Check goal attainment regularly Remember setting goals in itself does not

improve performance, hard work, training and detailed strategies is what improves performance and allows for goal attainment

Goals may need to be changed, sickness, injury, or to hard easy

Goal setting

Goal setting problems Not specific Not realistic Too many goals No achievement strategy Poor goal monitoring/ evaluation Poor motivation

Goal achievement work sheet Statement of goal______________________________________________________________________________________________ What is the pay off for achieving my goal?_____________________ _____________________________________________________ What are the consequences for not achieving my goal?_________ _____________________________________________________ What is my strategy for achieving my goal?___________________ _____________________________________________________ Possible obstacles in the way for not achieving goals___________ _____________________________________________________ Strategies for overcoming the obstacles_____________________ _____________________________________________________ What excuses do I make?_________________________________ ______________________________________________________ Is it worth the time, effort and commitment to reach my goal? Yes/ No Why?__________________________________________________

Goal setting form Name_____________ Age ___ ___ Date___________ Sport_______________ Strengths________________________________________ _________________________________________ Weakness _______________________________________ ________________________________________ Long Term Goals 1.______________________________ 2.______________________________ Goals For Season1.______________________________ 2.______________________________

Skill area needing improving

Specific Goals Goal Achievement strategy

Target date and Evaluation

I _________________ do, hereby solemnly swear that I am committed to achieving that goal that I have set. I will achieve this goal by following the goal achievement strategy that I have developed and outlined above. I am fully committed to this goal and my achievement strategy

Signed______________ Date_________ Witness_____________ Date________

Goal setting contract

Imagery

Ability to create objects, persons, skills and situations mentally while not actually being involved in these situations.

Imagery more than just visualisation Involves all senses; See image, hear image, smell it, taste it, and feel it. Mental and physical blue print for sport.

Why use imagery? For setting and achieving goals Controlling emotions, activation anxiety and anger. For coping with unexpected events and problems Developing self awareness and self confidence Efficient Not physically fatiguing Avoids risk of injury Can practice anytime Offers a change in pace Breaks monotony of physical practice

Practising imagery Right setting important avoid distractions Be relaxed stay alert relaxation and concentration required

Imagery Exercises

Self Talk

Definition: Conscious thinking intentional thinking.

Self talk influences your feelings affects your behaviour Level of self talk linked to your: Attention – concentration Stress Self confidence

People with high self confidence: Imagine themselves being successful Focus on positive things , focus on mastering a task rather than worrying about

performing poorly

People with low self confidence Think they cannot and they do not

Uses of self talk

Skill learning.: Self instructional talk cue words useful in learning and practising skills. eg arms straight elbows in.

Attention: Control hold focus on task at hand, present

Creating a mood: words phrases clear specific, and emotional

Go, Easy

Controlling effort: Use phrases to maintain energy , direction of effort. Push it . Pick it up.

Mental preparation: cue words to assist pre performance ,and

mental preparation.

Affirmation: for building self confidence

Techniques for controlling self talk Develop list of key words and phrases that have a specific purpose. Practice stopping negative thoughts. Use select triggers Stop It, Park It. Make a list of typical thoughts then design s substitute positive thought.

Couple this process with relaxation and centering. Eg. Negative I do not want to fail. I do not want the responsibility of those free

throws Positive Relax All you can do is your best. Be a risk taker enjoy the challenge. Changing negative to positive will only work if you believe. Have a silent

arguement with yourself make sure you win Need to learn to recognise irrational thinking. Reframe to rational positive

thoughts Construct a success list or self esteem list of your strengths, skills, qualities Eg. Create a positive action orientated self statements Coping and mastering tapes of self talk. Create tape with affirmation statements, cue words, refocusing and coping

statements.Replaying helps the mind for positive thoughts during practice and games

Self talk log

Self talk log

Relaxation and Centering

Become physically and mentally free from uncontrolled: Activation Tension Negative thoughts. Characterised by: ease, looseness, readiness. Purpose Decrease muscle tension Decrease heart rate Decrease breathing Reach optimal performance Increase oxygen to muscles Decrease negative tension Better balance , movement controlled cog creates better timing and

coordination

Relaxation and centering

Technique Focus on breathing breathing from cog Combines abdominal breathing and key words It is a mind to muscle relaxation technique

Benefits To feel more in control Stronger Confident focused

Relaxation and centering techniques

Relaxation and centering techniques

Relaxation and centering techniques

Training log for centering

Self Confidence

Definition realistic expectations about achieving success . Faith in your ability

Why self confidence is important Self confidence influences your performance in situations

where you are physically capable of performing the task but uncertain about your capabilities.

Feelings you have about what you can /cannot do strongly determine your performance.

Self confidence is important when you face adverse consequences or failure

Self confidence is the same as self esteem

Improving self confidence

Focus on drilling or practice Set specific performance goals Set specific but difficult, realistic goals Set performance not outcome goals Set short term goals use hard conditioning drills verbal

persuasion or effective communication Eg. Coach to player you can do it, encourage positive self talk,

look at mistakes positively Use models , former players Use imagery focus on correct skill performance Focus on reaching optimal peak, physical mental activation,

decrease anxiety through relaxation methods