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

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

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

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

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

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

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 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?__________________________________________________

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

Name_____________ Age ___ ___ Date___________

Sport_______________

Strengths________________________________________

_________________________________________

Weakness _______________________________________

________________________________________

Long Term Goals 1.______________________________

2.______________________________

Goals For Season1.______________________________

2.______________________________

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

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________

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.

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

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

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

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

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

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

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

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

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