1. Sports psychology focuses on helping athletes achieve optimal psychological states to improve performance through techniques like mental imagery, relaxation, goal-setting, and positive self-talk.
2. Mental imagery involves visually imagining sport performances without physical movement to enhance skills. Progressive muscle relaxation and centering techniques help athletes relax their body and focus their mind.
3. Adopting pre-event routines and modifying harmful psychological characteristics can also improve an athlete's consistency and ability to achieve their goals. Sports psychologists work with both individual athletes and teams.
1. Sports psychology focuses on helping athletes achieve optimal psychological states to improve performance through techniques like mental imagery, relaxation, goal-setting, and positive self-talk.
2. Mental imagery involves visually imagining sport performances without physical movement to enhance skills. Progressive muscle relaxation and centering techniques help athletes relax their body and focus their mind.
3. Adopting pre-event routines and modifying harmful psychological characteristics can also improve an athlete's consistency and ability to achieve their goals. Sports psychologists work with both individual athletes and teams.
1. Sports psychology focuses on helping athletes achieve optimal psychological states to improve performance through techniques like mental imagery, relaxation, goal-setting, and positive self-talk.
2. Mental imagery involves visually imagining sport performances without physical movement to enhance skills. Progressive muscle relaxation and centering techniques help athletes relax their body and focus their mind.
3. Adopting pre-event routines and modifying harmful psychological characteristics can also improve an athlete's consistency and ability to achieve their goals. Sports psychologists work with both individual athletes and teams.
• An athlete’s psychological skill level determines whether tasks
performed effortlessly at training can be reproduced in front of thousands of fans or under the scrutiny of a coach fi nalizing an Olympic squad Control of arousal level for optimal performance • Performance—the execution of skills in a competitive environment before an audience or judges—is facilitated by the athlete being in the optimum psychological state . Athletes oft en describe the feeling of being in their optimum arousal zone as ‘feeling in sync’ or ‘being in the flow’ Mental imagery • Mental imagery, also called mental rehearsal, is an experience that resembles sporting experience but occurs without the activity being performed. • Downhill skiers provide a good example of the use of mental imagery. • As well as being used to enhance performance of ‘closed skills’ (when there are no variables other than the player and the ball, e.g. gymnastics, golf, serving at tennis), mental imagery can be used for ‘open skills’ where opponents infl uence the situation • Mental imagery can be used to develop coping strategies for sporting situations through a process known as ‘stress inoculation’. WHEN IT SHOULD BE USED • Mental imagery should be used before practise sessions and, depending on the sport, before and during competition. • Mental imagery should be undertaken three to four times a week for about 10 minutes per day (two 5-minute sessions) progressing to six to seven times per week during the last two weeks before the major competition Progressive muscle relaxation • There are numerous techniques to obtain muscle relaxation. One simple, effective method is called progressive muscle relaxation. Th is involves contracting and relaxing specific muscle groups in turn. • It teaches awareness of the feeling of relaxation to make the athlete more body-aware. CENTERING • Progressive muscular relaxation requires several minutes to perform but the psychologically skilled athlete can produce a similar eff ect with a technique called centering that only requires a few seconds to perform. • One method to learn centering is for athletes to practice for 3 minutes at a time for a total of 30 minutes a day and begin by completing sets of three long deep breaths ROUTINES • Routine prepares the athlete mentally and physically for training or performance. Adopting specifi c pre-event routines improves consistency of performance • Th e athlete must have the fl exibility to modify the routine by adding to, or subtracting from, as competition schedules demand ROUTINE FOR PERFORMANCE • One practical and highly successful way of providing such athletes with feedback and reinforcing the need to re-start their routine is with the use of transceivers between the coach and athlete Positive self-talk • Training for positive self-talk involves eradication of inappropriate thoughts, such as ‘I can’t get this shot’, ‘I never play well against Lauren’, and replacing these with positive thoughts and words that refl ect an appropriate focus on cues. Goal-setting • Athletes often have conficting goals that must be prioritized. Because of time constraints, they need to list specifically what is being attempted and plan long-, medium- and short-term goals. Modification of harmful psychological characteristics • Athletes have psychological characteristics that may be either benefi cial or harmful to their sporting endeavors in diff erent situations. • An example of harmful psychological characteristics can be described as the syndrome of the ‘overmotivated underachiever’ Mental skills’ training and relaxation • Water flotation tanks Music • Music is widely used by athletes as part of their routine in preparation for sporting competition. • Massage Mental skills’ training aiding physical preparation for sport • Facilitating physical training Psychological training can help an athlete improve physical factors, such as speed and strength, but this is oft en overlooked. Centering improves the athlete’s awareness of muscle anatomy and tone • Enhancing motor skill development The usefulness of psychological techniques to develop skill levels is broadly acknowledged but less widely practiced. Skills must be acquired, maintained and often added together in sequences (e.g. in gymnastics routines or field events). Facilitating rehabilitation • After major injury many sportspeople have a fear of reinjury and, thus, mental skills may help them to rehabilitate effectively. Injured players can use cognitive imagery to learn and properly perform the rehabilitation exercises The roles of a sports psychologist in a team • Problems can arise when players are uncertain about their roles or have, for example, a ‘lesser’ role in their representative team compared with their club team • Although the coach will talk to the athlete, it is oft en difficult for the athlete to be totally frank about his or her feelings to the coach. • Goal-setting is a way of minimizing the frustration of unrealistic expectations OFF FIELD TEAM • The off -fi eld team will vary from a coach and manager for small sporting teams to one including coach, assistant coaches, managers, medical and paramedical staff , sports science personnel and a sports psychologist for elite teams. • MEETINGS-As the psychologist is trained to facilitate communication and organization, he or she can ensure effective cooperation among the off -fi eld team • DEFINING ROLES-The off -fi eld team must be clearly aware of responsibilities and it can be useful to list these formally so that nothing is overlooked and no tasks duplicated Sports psychologist’s role with the coach • Examples of personal development skills that a coach can fi nd useful include: how to plan meetings; how to communicate with players in meetings and individually; when to talk to players; how much to say at a pregame address; as well as how to provide positive and negative feedback. SPORTS PHARMACOLOGY WHY ATHLETS TAKES DRUGS ???
• knowledge or a belief that their competitors are taking drugs
• • a determination to do anything possible to attain success • • direct or indirect pressure from coaches, parents and peers • pressure from government and/or authorities themselves (e.g. Eastern block countries during the 1960s to 1990s) • • lack of access to legal and natural methods to enhance performance (e.g. nutrition, psychology, recovery) • • community attitudes and expectations regarding success and performance • • financial rewards • • influence from the media in facilitating these expectations and rewards.