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…