Sport psychology

self confidence is a persons belief in themselves and their performance

this relates to the value or importance placed on a given task

having high self efficacy will allow an athlete to perform well and have high expectations. they will be confident, apply themselves and be persistent. They will chose more challenging tasks try harder and persist longer

low efficacy to attaining highly desired goals leads to self doubt, anxiety and even depression. people who have low self efficacy in a situation will avoid that particular activity or give up when their initial attempts

• consistent success has lead to overconfidence • the idea that high levels of self confidence will enhance performance eg. celebrating before you have finished is overconfidence

• if we have succeeded in a certain activity in the past we are more confident we can do it again

this relates to when we someone succeed and we think “if they can do that, so can I”

when a coach or external source convinces us we can do something eg. i know your a great player so keep your head up and play hard

this relates to the way we feel physiologically as an indication of how confident we are eg. if we are aware of our butterflies in our stomach we can lose confidence

• process goals • performance • outcome • short and long term

action (such as a physical movement and game strategy) that athletes must perform during a competition to reach peak performance process goals have means of improving performance and are stepping stones. eg. improving a sub routine (swimmer) turning around underwater off the wall

comparison of past and present performance, independent of other competitors. leads to less anxiety and greater self confidence eg. improving the first serve percentage in tennis from 40% to 50% or improving PB

end result, times, finishing place, ranking in medals. they can be hard to achieve because the athlete isnt in control of outcome goals but reflects on your ability to perform. eg. finishing in the top 5 in a triathlon

• short term goals provide a more manageable focus point, and act as stepping stones for achieving a long term goals • long term goals aim at a broader target and are often set at the start of the season

a staircase analogy with a long term goal at the top, the present ability at the lowest step and a sequence of progressively linked short term goals connecting to the top to reach the long term goal.

is a form of self confidence or the belief that one is confident and can perform within a specific situation

• performance accomplishments • vicarious experience • verbal persuasion • physiological states

Specific = goals should be specific Measurable = goals should be measured against a standard of previous performance Achievable = goals should be accepted by all parties and achievable for the athlete Realistic = goals should be realistic to the athletes ability Time framed = goals should include a specific date of completion Exciting= the athlete needs to be inspired and have goals in which will be exciting Reviewed = goals should be recorded and written down and be reviewed

• enhance focus and concentration = focusing attention on important elements of the skills being performed • boost self confidence = a way of seeing evidence that they are improving boosting confidence • help create a positive mental attitude = if we know what we want to achieve our mental preparation will be focused on the processes necessary to achieve it • increase intrinsic motivation to excel = the goal is valued and will provide the spur to overcome tiredness boredom and disappointment. • improve the quality of practise = a well structured goal will determine what type of training an athlete will engage in • enhance playing skill, techniques and strategies = goal setting improves by activating an athletes efforts promoting development of new learning • improve overall performance = the underlying reason for goal setting is to improve performance

pre- competition strategies cover all the actions and events leading up to the competition to ensure athletes are at peak of physical and mental condition.

• rest = what time do go to bed, what time to get up to ensure enough sleep -diet = what, how and when to eat. ensure the correct foods for fuel are digested and hydration -equipment check = what do i need, extra equipment in case of breakage or weather conditions, food and fluids • spare time = read, mental prep, listening to music. fill in spare time to reduce anxiety • travel = how to get to venue, when to leave, how long will it take. leave earlier than needed to be prepared for anything that could occur • mental preparation = mentally prepare for competition to calm anxiety

• arrival time = this is decided prior to competition • who to report to = check in to certain people coach, venue members, officials • physical prep = stretching, making sure your body is warmed up and physically ready -mental prep = process of visual rehearsal and relaxation • dressing for contest = when to get changed • team meetings = last minute instructions, reemphasis goals • who to spend time with = support other athlete, encourage each other reduces stress • final personal prep = individual mental prep before starting competition

• competition strategies provide an athlete with enough information/ direction to fill the time of competition how to maximise concentration and performance • personal/ team game plan • performance reference points • task relevant factors • mood/cue words

• the plays to be followed and responsibilities of those involved. how do you intend playing the game or meeting the contest.