Applied Sport Psychology
by
Chris Michaels, Ph.D. & Nick Molinaro, Ed.D.
Licensed and Sport Psychologists
We are pleased to have been asked to contribute to Diamond Nation Magazine as well as
to have been selected as the Official Sport Psychologists for Diamond Nation. We have
over 20 years of experience working with youth, high school, college, elite, amateur, and
professional athletes. Sport Psychology has a foundation based in scientific research and
is utilized by most teams in Division 1 Softball, Division 1 Baseball, and Major League
Baseball.
Sport Psychology is the study of the psychological factors that are associated with
participation and performance in sport. Sport psychologists work to help athletes use
psychological principles to achieve optimal functioning and to improve performance
(performance enhancement). In baseball and softball, we have worked with athletes who
have not performed optimally due to issues such as performance anxiety, difficulty with
focus and distractibility, negative thinking, confidence and motivation challenges, injury
rehabilitation, and emotional management.
Baseball and softball are games of small margins – a ball just out of reach of a fielder, a
swing one-quarter second early or late, or a pitch that just misses its location. Execution
depends upon conditioning, dedicated skill development, and mental skills training. The
mental aspect of the game occurs before and after execution – in other words - in between
pitches. Much of mental skills training involves preparing the mind for competition –
whether it be before the game or before the pitch.
The mind controls the body in all that we do. Anxiety or tension, as a result of pressure,
can translate into a tighter grip on the ball or a tighter grip on the bat creating decrease
bat speed and consequent loss of ball speed and accuracy. Increased pressure can also
impact attention and focus causing distractions, a narrowing of focus, or an inability to
shift our focus when necessary. Mental skills training allows the athlete to execute skills
and achieve optimal performance.
This column will be dedicated to topics and questions in applied sport psychology and
mental skills training. Let us know what you’d like to read about in this section of
Diamond Nation Magazine. If you have any questions about particular aspects of your
game, feel free to contact us and we can let you know some of the ways we go about
conducting assessments and interventions in removing mental barriers that keep you from
your optimal game.
Q:
My son has been frustrated by his hitting and is currently in a slump. He has
demonstrated that he can hit, but this is causing him anxiety at the plate and
beginning to wear on his confidence. Do you have suggestions?
- Lee F.
A:
Yes Lee we do have some suggestions for your son. First, thank you for
inquiring about this topic because players at all levels go into slumps. It is common
that as a slump continues the hitter begins to press more, feel more anxious, and to
change things that aren’t broken. Sometimes pressure to perform comes from
within and sometimes it is the player’s wish to meet the expectations of coaches,
teammates, or parents. When a hitter experiences anxiety or increased pressure
several things happen. There is an increased arousal level, muscle tightness,
distorted sense of time, and narrowing of attention. These all inhibit optimal
performance by keeping the hitter from executing the skill sets they have learned.
When a player experiences an increase in arousal level he may notice shallow or
erratic respirations, increased heart rate and an increase in muscle tension. In
addition the hitter will experience a distortion of time – with a sense of time moving
faster. These factors contribute to a hitter’s early fatigue, slower bat speed,
disruption in timing, rhythm, and reaction time.
It is beneficial for the hitter to have a cue as to when he begins his pre-hitting
routine. Perhaps it is when he picks up his bat or when he puts on his helmet. At this
point his focus begins. Because attention narrows when a person is anxious or
feeling under pressure, a hitter’s first task is to increase awareness and take notice
of what his body and mind are experiencing. He may notice it in his breathing,
muscle tension, or in the presence of negative thoughts. Individual players often will
notice tension or anxiety in specific ways; tight jaw, clinched teeth, clenched hands,
scattered focus, negative thinking.
Breathing. Once the hitter has detected an arousal level or tension higher than
optimal, diaphragmatic breathing (belly breathing) is the initial step. Belly
breathing involves taking in a deep breath through your nose while expanding your
diaphragm, holding it for a couple seconds, and exhaling long and slowly through
your mouth. This gets rid of the carbon dioxide and allows oxygen to come more
into play.
Muscles. If you are feel the muscles in your body are tight, e.g. jaw, hands, legs put
added tension in the area and then release to a relaxed state. Breathe normally and
evenly as you do this until you feel the tension release.
Mind. If the hitter notices that negative thoughts are keeping him from his optimal
arousal state he should bring up a memory when he performed best. We suggest
visualizing his at bat with as many senses as he can activate and remember the
feeling after past successes. Then, he can say a few words to himself that bring him
back to center; back to a readiness position. Those words are personal to each
player and may be centered on concepts such as confidence, speed, foundation, or a
swing mechanic.
Many things can happen in the on-deck circle. The hitter can use that time to
prepare both body and mind. He should expand awareness to watch the pitcher’s
release point, rhythm, and tendencies and visualize the execution of the hitting plan.
We suggest walk to the batter’s box – take the sign – become centered with a breath
and a few key words that frame the mind – quiet the mind – see the ball – and
execute.
As a parent it is difficult to see your child going through a slump. While you can’t
help them at the plate – you can be of assistance. Focus on the process rather than
the results (e.g. hits, RBI’s). Notice and comment on quality of bats such as; good
swings and contact, moving runners over, walks (seeing the ball well) and remember
that a slump is defined by what has happened in the past. Baseball is played one
pitch at a time.
If you’d like further information, please feel free to contact us at Vantage Sport
Psychology Group.
Chris Michaels, Ph.D. (dr.chris@vantagesportspsychology.com
Nick Molinaro, Ed.D. (dr.nick@vantagesportspsychology.com
- 973-984-7510)
- 973-543-0808)