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 direction
If you do not know what is important
then everything is important
When 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.______________________________
Target date and Evaluation Goal Achievement strategy Specific Goals Skill area needing improving

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

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

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

Sport Psychology

by selbie

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