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