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Sport Psychology. Mind and body link. For everything you think in your mind, your body has a reaction, regardless of whether it is real or imagined. For example, have you ever had a bad dream?

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Mind and body link
Mind and body link

  • For everything you think in your mind, your body has a reaction, regardless of whether it is real or imagined.

  • For example, have you ever had a bad dream?

  • Usually, you will wake up and your heart is racing, you are sweating and very agitated, even though all you were doing was sleeping.

  • But, in your mind there was something bad going on and your body was reacting to it.


  • Here’s another example: if you are home alone and you hear a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • These are just a few examples of how strong the connection is between your mind and your body.


Sport psychology1
Sport Psychology a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Scientific study of behavior, affective, and cognitive reactions to sports settings for both participants and fans


Why study psychology for sports
Why study psychology for sports? a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • The difference between elite athletes finishing in first or sixth is sometimes as little as two-tenths of a second.

  • During these types of sports (100 yard dash) and others, psychological advantages can be the difference between winning and losing.


Why study psychology for sports1
Why study psychology for sports? a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Competition is tight, athletes are physically fit, and the margin for victory is slim.

  • Managers, coaches and players are realizing that to get ahead they need an added resource, and that resource is a trained mind.


Why study psychology for sports2
Why study psychology for sports? a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

When there are two teams that are physically equal, it is the team that works together smoothly and is mentally prepared and confident that will come out on top. Keep in mind, though: no mental training will compensate for ineffective technique.

You need to be strong, technically and mentally.


Buzz words and theories
Buzz words and theories a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Motivation: direction and intensity of one’s effort

  • Self efficacy: belief you can perform a certain task

  • Instinctual theories: behavior is motivated by innate predispositions

  • Drive theory: behavior is motivated by biological needs


Buzz words and theories1
Buzz words and theories a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Task goals: gain skill, do your best for personal improvement

  • Ego (outcome) goals preoccupied with the demonstration of superiority compared to others

  • Arousal: physiological state of readiness

  • Stress: non-emotional response to an environmental demand


Buzz words and theories2
Buzz words and theories a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

Eustress: stress viewed positively

Distress: stress viewed negatively


Stress and athletic performance
Stress and athletic performance a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • The increased stress of competitions can cause athletes to react both physically and mentally in a manner which 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, or they find it hard to concentrate on the task at hand.


Imagery
Imagery a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Imagery is the process by which you can create, modify or strengthen pathways important to the co-ordination of your muscles, by training purely within your mind.

  • Involves all senses; visual, kinesthetic, auditory, tactile, moods and emotions


Imagery1
Imagery a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Imagery affects cognitive tasks the best (what type of sports would this work best on/in)

  • Helps both novice and experienced performers, but somewhat more for experienced athletes

  • Imagery should be used with physical practice

  • You can manipulate your images so they do what you want them to do


When you can use imagery
When you can use imagery a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • An athlete is injured, and cannot train in any other way

  • The correct equipment is not available, or practice is not possible for some other reason

  • Where rapid practice is needed


When you can use imagery1
When you can use imagery a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

When you are physically tired, or do not want to tire yourself before a performance

Before or after practice and games, or during breaks in the game


Imagery guidelines
Imagery guidelines a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Relax

  • Include all senses

  • Cover all aspects of your event

  • Practice it in real time

  • Practice from an internal perspective and through your own eyes


Implementing imagery
Implementing Imagery a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Initially start using only 5 minutes of imagery a day, perhaps when you have just got into bed, or when you wake up in the morning.

  • The number of minutes can be expanded as time goes on: typically many champions will do 15 minutes/day, although this may go as high as 1 hour/day just before a major competition.


Implementing imagery1
Implementing Imagery a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

Similarly, start using imagery in a quiet, relaxed environment in which there are few distractions.

Slowly experiment with using it in increasingly disturbed situations until you are comfortable with using imagery in the most distracting environments such as high level events.


Watching elite athletes perform
Watching elite athletes perform a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Imagery and simulation can be used effectively in improving technique, particularly when used in conjunction with close study of the technique of high level performers in your sport.

  • By selecting athletes whose performance you admire in a particular exercise, and either watching or video-taping them executing technique, you can see how they execute every stage of a skill.


Watching elite athletes perform1
Watching elite athletes perform a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Using a video recorder you can slow the action down so that the components of the skill can be isolated.

  • Once you have done this you can practice these components of the skill being observed, and can build them up into a complex action or a good image of the skill as it should be executed.


What imagery can do for you
What imagery can do for you a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Imagery allows you to practice and prepare for events and eventualities you can never expect to train for in reality.

  • It allows you to pre-experience the achievement of goals.


What imagery can do for you1
What imagery can do for you a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • This helps to give you confidence that these goals can be achieved, and so allows you to increase your abilities to levels you might not otherwise have reached.

  • Practicing with imagery helps you to slow down complex skills so that you can isolate and feel the correct component movements of the skills, and isolate where problems in technique lie.


What imagery can do for you2
What imagery can do for you a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

Imagery can also be used to affect some aspects of the 'involuntary' responses of your body such as release of adrenaline.

This is most highly developed in Eastern mystics who use imagery in a highly effective way to significantly reduce heart rate or oxygen consumption.


Simulation
Simulation a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Simulation is similar to imagery, but is carried out by making your physical training circumstances as similar as possible to the 'real thing' - for example by bringing in crowds of spectators, by having performances judged, or by inviting press to a training session.


Simulation1
Simulation a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

In many ways simulation is superior to imagery in training, as the stresses introduced are often more vivid because they exist in reality.

However simulation requires much greater resources of time and effort to set up and implement.


Buzz words and theories3
Buzz words and theories a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Self-fulfilling prophesy: what you think will happen, will happen

  • Ringlemann effect: individual performances will decrease as the amount of people participating increase (examples)


Self confidence
Self-confidence a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Benefits of self-confidence are increased concentration, effort and emotions

  • Optimal confidence: just right

  • Lack of confidence: self-doubt creates anxiety, causes indecisiveness

  • Overconfidence may cause you to prepare less (why)


Goal setting
Goal Setting a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • How it works:

  • Creates attention and focus

  • Provides an incentive to reach

  • Affects psychological factors such as anxiety, confidence and satisfaction


Goal setting 101 again
Goal Setting 101 (again) a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • WRITE DOWN GOALS

  • Specific goals

  • Challenging but realistic goals

  • Long term and short term goals

  • Set practice and competition goals

  • Set individual and team goals

  • Arrange for support (from others, how?)


Common problems in goal setting
Common problems in goal setting a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Convincing people to set goals

  • Failing to set specific goals

  • Failing to adjust goals


The 4c s
The 4C's a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Concentration, confidence, control and commitment (the 4C's) are generally considered to be the main mental qualities that are important for successful performance in most sports.


The 4c s1
The 4C's a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

Concentration - ability to maintain focus

Confidence - believe in one's abilities

Control - ability to maintain emotional control regardless of distraction

Commitment - ability to continue working to agreed goals


Concentration
Concentration a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • This is the mental quality to focus on the task in hand.

  • If the athlete lacks concentration then their athletic abilities will not be effectively or efficiently applied to the task.


Concentration1
Concentration a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

Research has identified the following types of attention focus:

Broad Narrow continuum - the athlete focuses on a large or small number of stimuli

Internal External continuum - the athlete focuses on internal stimuli (feelings) or external stimuli (ball)


Concentration2
Concentration a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • The demand for concentration varies with the sport:

  • Sustained concentration - distance running, cycling, tennis, squash

  • Short bursts of concentration - cricket, golf, shooting, athletic field events

  • Intense concentration - sprinting events, bobsleigh, skiing


Concentration3
Concentration a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Common distractions are: anxiety, mistakes, fatigue, weather, public announcements, coach, manager, opponent, negative thoughts etc.


Concentration4
Concentration a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • 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 which help focus on specific aspects of the task.


Concentration5
Concentration a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • 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"


Concentration6
Concentration a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

Athletes will develop a routine for competition which 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
Confidence a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • 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. "You only achieve what you believe.”


Confidence1
Confidence a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

When an athlete has self confidence they will tend to: persevere even when things are not going according to plan, show enthusiasm, be positive in their approach and take their share of the responsibility in success and failure.


Confidence2
Confidence a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • To improve their self confidence, an athlete can use mental imagery to:

  • visualize previous good performance to remind them of the look and feel

  • imagine various scenarios and how they will cope with them


Control
Control a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • 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 which are often associated with poor performance are anxiety and anger.


Anxiety
Anxiety a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • 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.


Anxiety1
Anxiety a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • This then leads to a lack of concentration on the task at hand, performance deteriorates, and confidence in ability is lost which fuels the anger - a slippery slope to failure.


Competitive anxiety
Competitive Anxiety a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Occurs when the athlete becomes tense or anxious before a game or competition.

  • This has led coaches to take an increasing interest in the field of sport psychology.


Competitive anxiety1
Competitive Anxiety a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

That interest has focused on techniques which athletes can use in the competitive situation to maintain control and optimize 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 competition.


Anxiety reduction techniques
Anxiety reduction techniques a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Breathing control (NBA)

  • Progressive relaxation: tension then relaxation

  • Meditation: quieting the mind (Mantra- something to focus on)


Commitment
Commitment a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • Sports performance depends on the athlete being fully committed to numerous goals over many years.

  • In competition, 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
Within the athlete's sport, commitment can be undermined by: a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • a perceived lack of progress or improvement

  • not being sufficiently involved in developing the training program

  • not understanding the objectives of the training program

  • injury


Within the athlete s sport commitment can be undermined by1
Within the athlete's sport, commitment can be undermined by: a noise and interpret it as the wind, you are fine; but if you interpret it as a prowler, your fight or flight response takes over and you become fearful, your heart begins going a mile a minute, your eyes dilate and you are scared.

  • lack of enjoyment

  • anxiety about performance - competition

  • becoming bored

  • Coach/athlete not working as a team

  • lack of commitment by other athletes


  • 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.

  • 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.


This is the end the end the end the end
This is the end, the end, the end, the end value, give them joint ownership of the goals and therefore become more committed to achieving them.


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