Sports Psychology – BrianMac
Posted: May 12, 2019 at 3:49 am
The increased stress of competitions can cause athletes to react both physically and mentally in a manner that can negatively affect their performance abilities. They may become tense, their heart rates race, they break into a cold sweat, they worry about the outcome of the competition, they find it hard to concentrate on the task at hand.
This has led coaches to take an increasing interest in the field of sports psychology and in particular in the area of competitive anxiety. That interest has focused on techniques that athletes can use in the competitive situation to maintain control and optimise their performance. Once learned, these techniques allow the athlete to relax and to focus his/her attention in a positive manner on the task of preparing for and participating in the competition. Psychology is another weapon in the athlete's armoury in gaining the winning edge.
Concentration, confidence, control and commitment (the 4C's) are generally considered the main mental qualities that are important for successful performance in most sports.
The techniques of relaxation, centering and mental imagery can assist an athlete to achieve the 4C's.
This is the mental quality to focus on the task at hand. If the athlete lacks concentration, then their athletic abilities will not be effectively or efficiently applied to the task. Research has identified the following types of attention focus:
The demand for concentration varies with the sport:
Common distractions are anxiety, mistakes, fatigue, weather, public announcements, coach, manager, opponent, negative thoughts etc.
Strategies to improve concentration are very personal. One way to maintain focus is to set process goals for each session or competition. The athlete will have an overall goal for which the athlete will identify a number of process goals that help focus on specific aspects of the task. For each of these goals, the athlete can use a trigger word (a word which instantly refocuses the athlete's concentration to the goal) e.g. sprinting technique requires the athlete to focus on being tall, relaxed, smooth and to drive with the elbows - trigger word could be "technique"
Athletes will develop a routine for competition that may include the night before, the morning, pre-competition, competition and post-competition routines. If these routines are appropriately structured, then they can prove a useful aid to concentration.
Confidence results from the comparison an athlete makes between the goal and their ability. The athlete will have self-confidence if they believe they can achieve their goal. (Comes back to a quote of mine - "You only achieve what you believe").
When an athlete has self-confidence they will tend to: persevere even when things are not going to plan, show enthusiasm, be positive in their approach and take their share of the responsibility in success and fail.
To improve their self-confidence, an athlete can use mental imagery to:
Good goal setting (challenging yet realistic) can bring feelings of success. If athletes can see that they are achieving their short-term goals and moving towards their long-term goals, then confidence grows.
Confidence is a positive state of mind and a belief that you can meet the challenge ahead - a feeling of being in control. It is not the situation that directly affects confidence; thoughts, assumptions and expectations can build or destroy confidence.
High self-confidence
Low self-confidence
Identifying when an athlete feels a particular emotion and understanding the reason for the feelings is an important stage of helping an athlete gain emotional control. An athlete's ability to maintain control of their emotions in the face of adversity and remain positive is essential to successful performance. Two emotions that are often associated with poor performance are anxiety and anger.
Anxiety comes in two forms - Physical (butterflies, sweating, nausea, needing the toilet) and Mental (worry, negative thoughts, confusion, lack of concentration). Relaxation is a technique that can be used to reduce anxiety.
When an athlete becomes angry, the cause of the anger often becomes the focus of attention. This then leads to a lack of concentration on the task, performance deteriorates and confidence in ability is lost which fuels the anger - a slippery slope to failure.
Sports performance depends on the athlete being fully committed to numerous goals over many years. In competition with these goals, the athlete will have many aspects of daily life to manage. The many competing interests and commitments include work, studies, family/partner, friends, social life and other hobbies/sports
Within the athlete's sport, commitment can be undermined by:
Setting goals with the athlete will raise their feelings of value, give them joint ownership of the goals and therefore become more committed to achieving them. All goals should be SMARTER.
Many people (coach, medical support team, manager, friends, etc) can contribute to an athlete's levels of commitment with appropriate levels of support and positive feedback, especially during times of injury, illness and poor performance.
The following are emotional states experienced with successful performance:
Psychology skills training for the athlete should aim to improve their mental skills, such as self-confidence, motivation, the ability to relax under great pressure, and the ability to concentrate and usually has three phases:
The following references provide additional information on this topic:
If you quote information from this page in your work, then the reference for this page is:
The following Sports Coach pages provide additional information on this topic:
Continued here:
Sports Psychology - BrianMac
- Barbara Marx Hubbard, Conscious Evolution [Last Updated On: August 10th, 2011] [Originally Added On: August 10th, 2011]
- Self-Compassion: Why it's Important and How you Can Practice It [Last Updated On: November 5th, 2014] [Originally Added On: October 16th, 2014]
- CDC - Mental Health Report - HRQOL [Last Updated On: September 14th, 2015] [Originally Added On: September 14th, 2015]
- How to Keep a Sharp Mind and Good Attitude: 14 Steps [Last Updated On: September 14th, 2015] [Originally Added On: September 14th, 2015]
- Positive Mental Attitude [Last Updated On: September 14th, 2015] [Originally Added On: September 14th, 2015]
- The 5 Myths of Positive Mental Attitude - Think Simple Now [Last Updated On: September 14th, 2015] [Originally Added On: September 14th, 2015]
- Positive mental attitude - Wikipedia, the free encyclopedia [Last Updated On: September 14th, 2015] [Originally Added On: September 14th, 2015]
- Positive Mental Attitude - Positive Thinking Playground [Last Updated On: September 14th, 2015] [Originally Added On: September 14th, 2015]
- Success Through A Positive Mental Attitude: Napoleon Hill ... [Last Updated On: September 15th, 2015] [Originally Added On: September 15th, 2015]
- How to Have a Positive Mental Attitude | eHow [Last Updated On: September 23rd, 2015] [Originally Added On: September 23rd, 2015]
- 8 Tips to Help Create a Positive Mental Attitude [Last Updated On: September 29th, 2015] [Originally Added On: September 29th, 2015]
- Attitude (psychology) - Wikipedia, the free encyclopedia [Last Updated On: October 1st, 2015] [Originally Added On: October 1st, 2015]
- NAPOLEON HILL-Success Through A Positive Mental Attitude ... [Last Updated On: October 11th, 2015] [Originally Added On: October 11th, 2015]
- The 5 Myths of Positive Mental Attitude [Last Updated On: October 11th, 2015] [Originally Added On: October 11th, 2015]
- mental attitude - Dictionary Definition : Vocabulary.com [Last Updated On: October 15th, 2015] [Originally Added On: October 15th, 2015]
- Positive Quotes about Mental Attitude [Last Updated On: October 15th, 2015] [Originally Added On: October 15th, 2015]
- Amazon.com: Seven Strategies for Positive Aging (Norton ... [Last Updated On: October 17th, 2015] [Originally Added On: October 17th, 2015]
- MENTAL ATTITUDE - Jain World [Last Updated On: November 4th, 2015] [Originally Added On: November 4th, 2015]
- Maintaining a Positive Mental Attitude during a Survival ... [Last Updated On: January 22nd, 2016] [Originally Added On: January 22nd, 2016]
- 3 Positive mental attitude tips How to develop positive ... [Last Updated On: January 22nd, 2016] [Originally Added On: January 22nd, 2016]
- Positive Mental Attitude - Get Off Your Attitude [Last Updated On: January 22nd, 2016] [Originally Added On: January 22nd, 2016]
- The Definition of a Positive Mental Attitude - SelfGrowth.com [Last Updated On: January 22nd, 2016] [Originally Added On: January 22nd, 2016]
- Fight Depression With a Positive Mental Attitude ... [Last Updated On: April 7th, 2016] [Originally Added On: April 7th, 2016]
- Positive & negative attitudes in sports | Competitive ... [Last Updated On: April 7th, 2016] [Originally Added On: April 7th, 2016]
- Positive Mental Attitude - How does your brain impact your ... [Last Updated On: April 7th, 2016] [Originally Added On: April 7th, 2016]
- PMA101 - Positive Mental Attitude [Last Updated On: April 7th, 2016] [Originally Added On: April 7th, 2016]
- R. B. Thieme, Jr., Bible Ministries Mental Attitude Dynamics [Last Updated On: April 7th, 2016] [Originally Added On: April 7th, 2016]
- Overcoming a Negative Mental Attitude - IQ Matrix Blog [Last Updated On: April 7th, 2016] [Originally Added On: April 7th, 2016]
- Positive Mental Attitude - The Lord Of The Craft [Last Updated On: April 7th, 2016] [Originally Added On: April 7th, 2016]
- POSITIVE MENTAL ATTITUDE - Law of attraction [Last Updated On: April 7th, 2016] [Originally Added On: April 7th, 2016]
- RMA Martial Arts & Fitness :: Right Mental Attitude ... [Last Updated On: April 7th, 2016] [Originally Added On: April 7th, 2016]
- What does mental attitude mean? definition, meaning and ... [Last Updated On: April 7th, 2016] [Originally Added On: April 7th, 2016]
- Attitude Pride Award winner: Mental health campaigner ... [Last Updated On: May 9th, 2016] [Originally Added On: May 9th, 2016]
- Success through Positive Mental Attitude Training Program ... [Last Updated On: July 9th, 2016] [Originally Added On: July 9th, 2016]
- Pierre Teilhard De Chardin Information [Last Updated On: May 31st, 2020] [Originally Added On: July 23rd, 2017]
- Sexton well on the mend again - Herald.ie [Last Updated On: August 15th, 2017] [Originally Added On: August 15th, 2017]
- Mustangs return to the field | Pincher Creek Echo - Pincher Creek Echo [Last Updated On: August 15th, 2017] [Originally Added On: August 15th, 2017]
- In Sallie's Kitchen: Baker raises thousands with exemplary pies - Emporia Gazette [Last Updated On: August 15th, 2017] [Originally Added On: August 15th, 2017]
- 5 mental shifts you need to make to become an entrepreneur - YourStory.com [Last Updated On: August 15th, 2017] [Originally Added On: August 15th, 2017]
- Braves senior golf team's No. 1 again - Seymour Tribune [Last Updated On: August 15th, 2017] [Originally Added On: August 15th, 2017]
- As senior year approaches, Maryland safety Josh Woods takes a more serious approach to the game - Baltimore Sun [Last Updated On: August 15th, 2017] [Originally Added On: August 15th, 2017]
- Mental health takeover: It is about time attitudes of shame and embarrassment in mental health changed - Norfolk Eastern Daily Press [Last Updated On: August 15th, 2017] [Originally Added On: August 15th, 2017]
- Corcoran's Tyrone Fisher preaches attitude, hard work, mental toughness as 2017 football season starts (video) - Syracuse.com [Last Updated On: August 15th, 2017] [Originally Added On: August 15th, 2017]
- Making history: Prince William appears on the cover of ... [Last Updated On: August 15th, 2017] [Originally Added On: August 15th, 2017]
- Positive mental attitude - Wikipedia [Last Updated On: August 15th, 2017] [Originally Added On: August 15th, 2017]
- Suzi Dent: The Gold Coast Beauty Queen Making A Difference - Hit 107 [Last Updated On: August 16th, 2017] [Originally Added On: August 16th, 2017]
- Sales tip: The three pillars of sales success - Utah Pulse [Last Updated On: August 16th, 2017] [Originally Added On: August 16th, 2017]
- Chesterton midfielder Sam Weller flourishes amid changes for state runner-up - Chicago Tribune [Last Updated On: August 16th, 2017] [Originally Added On: August 16th, 2017]
- PREP FOOTBALL: Baraboo's "Tough people win" philosophy bringing new attitude - WiscNews [Last Updated On: August 18th, 2017] [Originally Added On: August 18th, 2017]
- A Level results: Christleton Sixth Form students achieve exceptional success - ChesterChronicle.co.uk [Last Updated On: August 18th, 2017] [Originally Added On: August 18th, 2017]
- Toke Makinwa To Give Out N3m To Four Fans - CHANNELS TELEVISION [Last Updated On: August 18th, 2017] [Originally Added On: August 18th, 2017]
- Accepting Negative Emotions Is Better For Mental Health, Study ... - Konbini [Last Updated On: August 18th, 2017] [Originally Added On: August 18th, 2017]
- Former swim champ May Ooi hoping to make a splash on ONE C'ship debut - TODAYonline [Last Updated On: August 18th, 2017] [Originally Added On: August 18th, 2017]
- TORAH SHORTS: Weekly Biblical Thoughts: Parshat Re'eh - The Jewish Press - JewishPress.com [Last Updated On: August 18th, 2017] [Originally Added On: August 18th, 2017]
- Hazlemere's John Newell is one step away from a date with Sergio ... - Bucks Free Press [Last Updated On: August 25th, 2017] [Originally Added On: August 25th, 2017]
- 5 Principles For Working With Someone You Don't Like - HuffPost [Last Updated On: August 25th, 2017] [Originally Added On: August 25th, 2017]
- Jim's Gems: Attitude is Everything - Quality Magazine (blog) [Last Updated On: August 25th, 2017] [Originally Added On: August 25th, 2017]
- Pride of Reading: Champion cheerleaders prove anything is possible with determination - getreading [Last Updated On: August 25th, 2017] [Originally Added On: August 25th, 2017]
- Quinn reflects on first year in Division 1 golf | The Landmark - The Landmark [Last Updated On: September 3rd, 2017] [Originally Added On: September 3rd, 2017]
- Running on empty - Greenville Daily News [Last Updated On: September 3rd, 2017] [Originally Added On: September 3rd, 2017]
- Colts pull away from Lions to move to 2-0 - Indiana Gazette [Last Updated On: September 3rd, 2017] [Originally Added On: September 3rd, 2017]
- Prep Football: Sutherlin tries to get over the mental hurdle - NRToday.com [Last Updated On: September 3rd, 2017] [Originally Added On: September 3rd, 2017]
- Sports & Stocks Chapter 5: Mental Toughness - ValueWalk [Last Updated On: September 3rd, 2017] [Originally Added On: September 3rd, 2017]
- Evansville Man Killed By Police Was Having Mental Episode - Indiana Public Media [Last Updated On: September 3rd, 2017] [Originally Added On: September 3rd, 2017]
- Saturday Morning QB: Merrillville's Fielder gets first career win at CP - nwitimes.com (blog) [Last Updated On: September 4th, 2017] [Originally Added On: September 4th, 2017]
- Liverpool refuse to confirm to Coutinho he will be allowed to leave next summer - 101 Great Goals [Last Updated On: September 4th, 2017] [Originally Added On: September 4th, 2017]
- Attitude, exercise among ways to cut stress-caused ills - Walla Walla Union-Bulletin [Last Updated On: September 4th, 2017] [Originally Added On: September 4th, 2017]
- Young Donegal mother talks candidly about cancer experience - Donegal Democrat [Last Updated On: September 4th, 2017] [Originally Added On: September 4th, 2017]
- Three Indispensable Ways Dreams Take Flight. - ThyBlackMan [Last Updated On: September 4th, 2017] [Originally Added On: September 4th, 2017]
- White Collar Boxing night in Co Antrim helps raise more than 800 for charity - Belfast Live [Last Updated On: September 5th, 2017] [Originally Added On: September 5th, 2017]
- Finding The Right Approach To Your Companies Growth - Southeast Missourian (blog) [Last Updated On: September 5th, 2017] [Originally Added On: September 5th, 2017]
- Mediawatch: The Premier League's best player so far - Football365.com [Last Updated On: September 5th, 2017] [Originally Added On: September 5th, 2017]
- Independence regained for cancer sufferer with new trike - Stuff.co.nz [Last Updated On: September 5th, 2017] [Originally Added On: September 5th, 2017]
- 'Creating Great Places to Work' series focuses on wellness - Crow River Media [Last Updated On: September 5th, 2017] [Originally Added On: September 5th, 2017]
- IHSAA Basketball Mental Attitude Award [Last Updated On: September 20th, 2017] [Originally Added On: September 20th, 2017]
- An Attitude of Gratitude for Positive Mental Health and ... [Last Updated On: October 7th, 2017] [Originally Added On: October 7th, 2017]
- How to Keep a Sharp Mind and Good Attitude (with Pictures) [Last Updated On: October 13th, 2017] [Originally Added On: October 13th, 2017]
- The Inner Game of Golf: Mental Approach and Attitude [Last Updated On: November 27th, 2017] [Originally Added On: November 27th, 2017]
- Opens profile: Monti's positive mental attitude | Bassmaster [Last Updated On: December 30th, 2017] [Originally Added On: December 30th, 2017]
- Positive Mental Attitude - The Formula For Success [Last Updated On: January 23rd, 2018] [Originally Added On: January 23rd, 2018]