Post on 28-Dec-2015
Unit 10SPORTS PSYCHOLOGY
FIVE PSYCHOLOGICAL PHASES – VIDEO CLIP
FIVE PSYCHOLOGICAL PHASES
Denial – Athletes commonly deny the seriousness of the condition “Nothing is really wrong” “This can’t happen to me”
FIVE PSYCHOLOGICAL PHASES
Anger – Athletes often become angry with themselves, those around them, & everything in general “Why me?” “What did I do wrong?” “It’s not fair”
May lose interest in rehab
FIVE PSYCHOLOGICAL PHASES
Bargaining – Athlete becomes aware of real nature of injury & begins to have doubts about situation – leads to bargaining Pressure on therapy staff to “work miracles”
FIVE PSYCHOLOGICAL PHASES
Depression – Athlete becomes aware of the nature of the injury & recovery time, depression may set it.
FIVE PSYCHOLOGICAL PHASES
Acceptance – Athlete becomes resigned to situation. Applies maximal effort to rehab Accepts limitations & focuses on getting back to
participation.
ATHLETES WHO DENY PAIN OR LOSS OF FUNCTION
Some athletes can tolerate high levels of pain
They think it is to their advantage not to acknowledge pain or an injury
Fear they will lose playing time if coaches, trainers know they are hurt.
ATHLETES WHO VIEW INJURY AS A SOURCE OF RELIEF
An injury can provide a socially acceptable reason to avoid the pressure to succeed.
If an athletes can’t compete because of an injury, they can’t fail.
GOAL SETTING
Achieve more Improve performance Improve quality of
training Increase motivation
to achieve at a higher level
Increase pride & satisfaction in performance
Improve self-confidence
Suffer less from stress & anxiety
Concentrate better Show more self-
confidence Perform better Happier with their
performance
PERFORMANCE GOALS
Achieving individual skills or behavior Allows athlete to set goals over things they
have control of More effective
OUTCOME GOALS
Directed towards the end result Usually based on the reward of winning Athletes generally have little or no control
over other competitors, which affect outcome goals
Can increase pressure the athlete feels to be the best
SETTING EFFECTIVE GOALS
Express Goals Positively Set Priorities Write Goals Down Keep Operational Goals
Small Set Performance, Not
Outcome Goals Set Specific Goals Set Goals at the Right
Level Set Short-Term & Long-
Term Goals
SMART GOALS
How to write goals that will increase an athlete’s chance of achieving the goal
Specific – well defined – what, why, how Measurable – how to know the goal is
achieved (times, distances, measurements) Adjustable – can change goal as needed Realistic – the goal is something the athlete
is willing to work for and is able to accomplish
Time – should have a time frame for completing the goal
FOCUSED BREATHING
Can help reduce stress & anxiety Slow rhythmic paced breathing In through the nose, out through the mouth Belly breathing – extend the belly instead of
the chest rising.
DIAPHRAGMATIC BREATHING
Breathing pattern that newborns haveMost naturalDiaphragm actually contracts more, drawing
air into the lower lungs-allows for gas exchange with more alveoli-allows for more oxygen consumption
THORACIC BREATHING
Breathing pattern related to “flight-or-flight” response
Shallow breaths, 8-10x’s less effective as Diaphragmatic breathing
lead to severe symptoms-Shortness of breath -fatigued-Chest pain/tightness -Light headed
PROGRESSIVE MUSCLE RELAXATION
Reduce stress by learning to relax Systematically tense and relax muscles
throughout the body Most common progressions run from toes to
head or head to toes Let the tension dissolve, let go of the tension,
let the tension flow out of the body
• •
VISUAL IMAGERY - DEFINITION
Imagining a specific environment or performing a specific acitivity
VISUAL IMAGERY GENERAL GUIDELINES
Imagine performing skills very well & successful
Use as many senses as possible: Sight Hearing Touch Smell Kinesthetic
Internal & external perspectives should be used
Athletes should control their mental images, making sure they see themselves perform as they want to.
IMAGERY & IMPROVING PERFORMANCE
Athletes “see” themselves being successful & achieving goals
Perform skills at high levels Seeing desired performance outcomes Complete a mental run through of the
performance Mange energy levels Refocus Evaluate performance
STALENESS
Definition – loss of vigor, initiative, & successful performance, may be the beginning of burnout
Influences: Long seasons Monotony High levels of stress Poor eating habits Rewards are minimum
BURNOUT Mental and physical exhaustion that cause an
athlete to drop out of a sport or quit an activity that was once enjoyable
Due to: Pressure to win Criticism from coaches, parents, teammates Excess stress and anxiety Early/late practices Lack of normal social life
Athlete usually excels at their sport, but can no longer continue mentally
INTERVENTIONS TO TREAT STALENESS & BURNOUT
Remove from activity Take time off Athlete have more control Decrease emotional demands Avoid repetition Sufficient attention to complaints & small
injuries Supportive & caring environment
HOMEWORK ASSIGNMENT #1 Choose 1 of the following relaxation
techniques to research and practice/try over the weekend for at least 15 minutes:
-Progressive Relaxation -Imagery- Autogenic Training -Power Naps-Meditation -Yoga
Type a 1 page summary (12 font, double-spaced) of your experience, not what the technique is, but how you experienced it.
ITUNES and YOUTUBE are excellent resources for this assignment!
SELF-CONFIDENCE
Participation in athletics help to improve self-confidence (emphasis on enjoyment, effective goal-setting, used creatively)
Allows athletes to take risks
• One of the most important attributes for athlete
• Reflects athlete’s assessment of own self-worth
• Determines athlete’s happiness
SELF-CONFIDENCE
Under-confidence suffer from:Fear of failureSelf-doubtLack of concentrationNegative thinking
Over-confidence: confidence not based on abilityDangerousSet athlete up for serious failureResult of parents/coaches or self
vanity/ego
IN CLASS ASSIGNMENT
Please take about 10-15 minutes to write a self-confidence letter. write at least ½ - 1 full page Give specific examples such; made a personal
record, won a game, overcame a challenge, etc…