Sport Psychology

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Sport Psychology

  1. 1. Sport Psychology
  2. 2. Goal Setting <ul><li>Definition. </li></ul><ul><li>Aim , objective </li></ul><ul><li>Is a specific standard of proficiency on a task, usually to be attained within a specific time limit. </li></ul><ul><li>Benefits </li></ul><ul><li>Effective method for developing a number PST methods </li></ul><ul><li>Self confidence </li></ul><ul><li>Self control of activation </li></ul><ul><li>Motivation </li></ul>
  3. 3. Goal Setting <ul><li>Why set Goals </li></ul><ul><li>Create maintain motivation </li></ul><ul><li>Improve performance </li></ul><ul><li>Give direction </li></ul><ul><li>Prioritise your needs </li></ul><ul><li>Sense of direction </li></ul><ul><li>If you do not know what is important </li></ul><ul><li>then everything is important </li></ul><ul><li>When everything is important, </li></ul><ul><li>Then you have to do everything </li></ul><ul><li>When you have to do everything </li></ul><ul><li>You do not have the time to think </li></ul><ul><li>About what is really important </li></ul>
  4. 4. Goal Setting <ul><li>What type of goals should you set </li></ul><ul><li>Performance and technique rather than outcome </li></ul><ul><li>Long term help your direction </li></ul><ul><li>Short term allow periodic review help with intensity </li></ul><ul><li>Specific </li></ul><ul><li>Measurable </li></ul><ul><li>Realistic positive </li></ul><ul><li>Prioritise goals 1 or 2 key areas </li></ul>
  5. 5. Goal Setting <ul><li>How to set Goals </li></ul><ul><li>Talk to coach </li></ul><ul><li>Select 2 areas to prioritise needs </li></ul><ul><li>Set specific [numerical goals] </li></ul><ul><li>performance, positive, realistic </li></ul><ul><li>set target dates </li></ul><ul><li>Outline strategy be specific </li></ul><ul><li>Ensure commitment </li></ul>
  6. 6. Goal Setting <ul><li>Self Monitoring goals </li></ul><ul><li>Remind yourself of goals log, diary poster </li></ul><ul><li>Ask yourself what did I do to become a better player </li></ul><ul><li>Monitoring is your job not the coach </li></ul><ul><li>Self monitoring + self evaluation = Self motivation </li></ul>
  7. 7. Goal Setting <ul><li>Evaluate Goal Attainment </li></ul><ul><li>Check goal attainment regularly </li></ul><ul><li>Remember setting goals in itself does not improve performance, hard work, training and detailed strategies is what improves performance and allows for goal attainment </li></ul><ul><li>Goals may need to be changed, sickness, injury, or to hard easy </li></ul>
  8. 8. Goal setting <ul><li>Goal setting problems </li></ul><ul><li>Not specific </li></ul><ul><li>Not realistic </li></ul><ul><li>Too many goals </li></ul><ul><li>No achievement strategy </li></ul><ul><li>Poor goal monitoring/ evaluation </li></ul><ul><li>Poor motivation </li></ul>
  9. 9. Goal achievement work sheet <ul><li>Statement of goal________________________________________ </li></ul><ul><li>______________________________________________________ </li></ul><ul><li>What is the pay off for achieving my goal?_____________________ </li></ul><ul><li>_____________________________________________________ </li></ul><ul><li>What are the consequences for not achieving my goal?_________ </li></ul><ul><li>_____________________________________________________ </li></ul><ul><li>What is my strategy for achieving my goal?___________________ </li></ul><ul><li>_____________________________________________________ </li></ul><ul><li>Possible obstacles in the way for not achieving goals___________ </li></ul><ul><li>_____________________________________________________ </li></ul><ul><li>Strategies for overcoming the obstacles_____________________ </li></ul><ul><li>_____________________________________________________ </li></ul><ul><li>What excuses do I make?_________________________________ </li></ul><ul><li>______________________________________________________ </li></ul><ul><li>Is it worth the time, effort and commitment to reach my goal? Yes/ No </li></ul><ul><li>Why?__________________________________________________ </li></ul>
  10. 10. Goal setting form <ul><li>Name_____________ Age ___ ___ Date___________ </li></ul><ul><li>Sport_______________ </li></ul><ul><li>Strengths________________________________________ </li></ul><ul><li>_________________________________________ </li></ul><ul><li>Weakness _______________________________________ </li></ul><ul><li>________________________________________ </li></ul><ul><li>Long Term Goals 1.______________________________ </li></ul><ul><li>2.______________________________ </li></ul><ul><li>Goals For Season1.______________________________ </li></ul><ul><li>2.______________________________ </li></ul>Target date and Evaluation Goal Achievement strategy Specific Goals Skill area needing improving
  11. 11. <ul><li>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 </li></ul><ul><li>Signed______________ Date_________ </li></ul><ul><li>Witness_____________ Date________ </li></ul>Goal setting contract
  12. 12. Imagery <ul><li>Ability to create objects, persons, skills and situations mentally while not actually being involved in these situations. </li></ul><ul><li>Imagery more than just visualisation </li></ul><ul><li>Involves all senses; </li></ul><ul><li>See image, hear image, smell it, taste it, and feel it. </li></ul><ul><li>Mental and physical blue print for sport. </li></ul>
  13. 13. Why use imagery? <ul><li>For setting and achieving goals </li></ul><ul><li>Controlling emotions, activation anxiety and anger. </li></ul><ul><li>For coping with unexpected events and problems </li></ul><ul><li>Developing self awareness and self confidence </li></ul><ul><li>Efficient </li></ul><ul><li>Not physically fatiguing </li></ul><ul><li>Avoids risk of injury </li></ul><ul><li>Can practice anytime </li></ul><ul><li>Offers a change in pace </li></ul><ul><li>Breaks monotony of physical practice </li></ul><ul><li>Practising imagery </li></ul><ul><li>Right setting important avoid distractions </li></ul><ul><li>Be relaxed stay alert relaxation and concentration required </li></ul>
  14. 14. Imagery Exercises
  15. 15. Self Talk <ul><li>Definition: Conscious thinking intentional thinking. </li></ul><ul><li>Self talk influences your feelings affects your behaviour </li></ul><ul><li>Level of self talk linked to your: </li></ul><ul><li>Attention – concentration </li></ul><ul><li>Stress </li></ul><ul><li>Self confidence </li></ul><ul><li>People with high self confidence: </li></ul><ul><li>Imagine themselves being successful </li></ul><ul><li>Focus on positive things , focus on mastering a task rather than worrying about performing poorly </li></ul><ul><li>People with low self confidence </li></ul><ul><li>Think they cannot and they do not </li></ul>
  16. 16. Uses of self talk <ul><li>Skill learning .: Self instructional talk cue words useful in learning and practising skills. eg arms straight elbows in. </li></ul><ul><li>Attention: Control hold focus on task at hand, present </li></ul><ul><li>Creating a mood: words phrases clear specific, and emotional </li></ul><ul><li>Go, Easy </li></ul><ul><li>Controlling effort: Use phrases to maintain energy , direction of </li></ul><ul><li>effort. Push it . Pick it up. </li></ul><ul><li>Mental preparation : cue words to assist pre performance ,and </li></ul><ul><li>mental preparation. </li></ul><ul><li>Affirmation: for building self confidence </li></ul>
  17. 17. Techniques for controlling self talk <ul><li>Develop list of key words and phrases that have a specific purpose. </li></ul><ul><li>Practice stopping negative thoughts. Use select triggers Stop It, Park It. </li></ul><ul><li>Make a list of typical thoughts then design s substitute positive thought. Couple this process with relaxation and centering. </li></ul><ul><li>Eg. Negative I do not want to fail. I do not want the responsibility of those free throws </li></ul><ul><li>Positive Relax All you can do is your best. Be a risk taker enjoy the challenge. </li></ul><ul><li>Changing negative to positive will only work if you believe. Have a silent arguement with yourself make sure you win </li></ul><ul><li>Need to learn to recognise irrational thinking. Reframe to rational positive thoughts </li></ul><ul><li>Construct a success list or self esteem list of your strengths, skills, qualities </li></ul><ul><li>Eg. Create a positive action orientated self statements </li></ul><ul><li>Coping and mastering tapes of self talk. </li></ul><ul><li>Create tape with affirmation statements, cue words, refocusing and coping statements.Replaying helps the mind for positive thoughts during practice and games </li></ul>
  18. 18. Self talk log
  19. 19. Self talk log
  20. 20. Relaxation and Centering <ul><li>Become physically and mentally free from uncontrolled: </li></ul><ul><li>Activation </li></ul><ul><li>Tension </li></ul><ul><li>Negative thoughts. Characterised by: ease, looseness, readiness. </li></ul><ul><li>Purpose </li></ul><ul><li>Decrease muscle tension </li></ul><ul><li>Decrease heart rate </li></ul><ul><li>Decrease breathing </li></ul><ul><li>Reach optimal performance </li></ul><ul><li>Increase oxygen to muscles </li></ul><ul><li>Decrease negative tension </li></ul><ul><li>Better balance , movement controlled cog creates better timing and coordination </li></ul>
  21. 21. Relaxation and centering <ul><li>Technique </li></ul><ul><li>Focus on breathing breathing from cog </li></ul><ul><li>Combines abdominal breathing and key words </li></ul><ul><li>It is a mind to muscle relaxation technique </li></ul><ul><li>Benefits </li></ul><ul><li>To feel more in control </li></ul><ul><li>Stronger </li></ul><ul><li>Confident focused </li></ul>
  22. 22. Relaxation and centering techniques
  23. 23. Relaxation and centering techniques
  24. 24. Relaxation and centering techniques
  25. 25. Training log for centering
  26. 26. Self Confidence <ul><li>Definition realistic expectations about achieving success . Faith in your ability </li></ul><ul><li>Why self confidence is important </li></ul><ul><li>Self confidence influences your performance in situations where you are physically capable of performing the task but uncertain about your capabilities. </li></ul><ul><li>Feelings you have about what you can /cannot do strongly determine your performance. </li></ul><ul><li>Self confidence is important when you face adverse consequences or failure </li></ul><ul><li>Self confidence is the same as self esteem </li></ul>
  27. 27. Improving self confidence <ul><li>Focus on drilling or practice </li></ul><ul><li>Set specific performance goals </li></ul><ul><li>Set specific but difficult, realistic goals </li></ul><ul><li>Set performance not outcome goals </li></ul><ul><li>Set short term goals use hard conditioning drills verbal persuasion or effective communication </li></ul><ul><li>Eg. Coach to player you can do it, encourage positive self talk, look at mistakes positively </li></ul><ul><li>Use models , former players </li></ul><ul><li>Use imagery focus on correct skill performance </li></ul><ul><li>Focus on reaching optimal peak, physical mental activation, decrease anxiety through relaxation methods </li></ul>

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