WELLNESS CENTER 10
Sport Psychology 1 “Who is in my Kitchen”
REC 1050
Effective Goal Setting Strategies

Goal Focus: Process based [Ex. I want to get fit!]
 These

goals can be vague & hard to measure
Goal Focus: Performance based[Jump Higher]
 If
you jump higher you will play better
 Easy to measure
 Easy to make a plan to achieve[make a program]

Goal Focus: Outcome based [Win the game]
 50%
chance for success/1 winner & 1 loser
SMART Principle of Goal Setting
S---Specific
M---Measurable
A---Attainable
R---Realistic
T---Timely

Goal: Specificity, Difficulty & Valence

Goal Specificity: General Vs Specific
 General:

How do you know you are getting stronger
 Specific:


I want to Bench 150 lbs/10 times
You can measure yourself in the bench
Goal Difficulty: Too Simple or Too Hard
I


I want to get stronger
want to improve my vertical 6” in a month
Not realistic
Goal Valance: Make goals positive based
Goals: Proximity, Venue & Collectivity

Goal Proximity
 Are
you goals short term or long term
 Improving
vert 6” in a month not a good short term but
maybe attainable in a semester

Goal Venue
 Are
your goals training or competition based?
 Competition

based goals can be more outcome based
Goal Collectivity
Are
your goals team or individual based?
Toolbox Item #1 Personal Psychology Profile




Provide one personal example of a process goal,
performance goal & an outcome goal
Give one example of a short term goal you have
for this semester
Give one example of a long term goal you have
for this semester
Set up one performance goal for each Program we
will do this semester
 Hypertrophy,
Mixed & Individual Programs
 Use the SMART principle.
 Explain how you will demonstrate each letter of SMART
Goal Setting & Motivation

How does the setting & achieving of goals increase
your confidence?
 What

happens to confidence as you surpass goals?
How does the setting & achieving of goals increase
your motivation?
 Is
your desire to set a new goal greater as you keep
achieving previous goals?
 Are
you more or less motivated to get to the next target
(goal) after you have surpassed numerous goals?
Assessment Model

Self Awareness-What level am I currently at?


Goal Setting-Where do I want to be?


Build a program based on goals and test results
Carry Out Plan-Do the work and follow through!


Develop task based measurable goals
Planning-Make a plan to correct weakness!


Testing, measuring and evaluating
Make things happen, take charge.
Reassess-What level am I currently at?

Go back to step 1

Testing, measuring and evaluating
Mental Fitness


A state of emotional and psychological well-being in
which an individual is able to use his or her cognitive and
emotional capabilities, function in society, and meet the
ordinary demands of everyday life.
A person's overall emotional and psychological
condition.
Toolbox Item #2
What is the benefit of mental fitness in Sport, Art or
Academics?
What is the state of your mental fitness?
Rate yourself and outline your strengths and weaknesses
Ideal Performance State (IPS)
The Ideal Performance State, also known as “The Zone,”
is that state in which you are able to make the play
where you want, how you want, when you want.
 When players enter the IPS, their confidence soars. They
become players, thinking tactically on the other side of
the net, rather than hitters, who think technically on this
side of the net.
 Even when they are down in a game or trailing to an
opponent who is playing well, they love the battle.
Toolbox Item #3
Provide 1 example of an ideal performance state you
have experienced. A time you were in the “ZONE”

6 Principles of Motivation (#1 Needs)

Using needs as motivation is difficult if you
don’t have many needs
 Most
peoples needs are met
 People have their basic needs for survival met
6 Principles of Motivation (#2 Interest)
If you are interested in something it is motivating
to be involved in it
 The problem with interest is that it’s more useful
for learning than it is for producing

6 Principles of Motivation (#3 Values)
In order to let values work for you, you
have to clearly define your values.
 What is important to you as a value will
motivate you to do it

6 Principles of Motivation (#4 Self-actualization)
Start thinking about what you want your
life to look like
 Helpful to think about what kind of person
you want to be when your motivation is
lacking

6 Principles of Motivation (#5 Ego)



Ego is huge.
Competition can be a huge
motivator
Find a friend who has the same
goals as you and work out with
them.

A little bit of friendly competition can really
keep you motivated
6 Principles of Motivation (#6 Acceptance)
Everyone wants to be accepted
 We want the approval of others
 Social acceptance is something that
can motivate you if other methods fail

Intrinsic vs Extrinsic Motivation



Intrinsic motivation comes from within.
It’s the sort of motivation that you get when you’re
doing something you enjoy; when the task itself is its
own reward
When you’re engaged in something which makes
you intrinsically motivated, you’ll find that:
 It’s
fairly easy to maintain your concentration
 You’re keen to do well because the task deserves your
best effort
 You’d do it whether or not you were paid or rewarded
in any way
Intrinsic vs Extrinsic Motivation
Extrinsic motivation comes from outside.
 This is the motivation which gets you to plough on
with something you don’t like all that much …
because you know there’ll be a reward at the end


With extrinsic motivation, you’ll find that:
It might be hard to concentrate
 you may be tempted to procrastinate
 You’d be much more reluctant to do it if there was no reward
 You want to do the task to a high enough standard to get the
reward or achieve the goal at the end, but you don’t care much
about it being perfect or excellent.

Toolbox Item #4 Motivation




Which of the 6 principles of motivation motivate
you best? Provide an example and explain why.
Give one example of something that motivates you
intrinsically. Why?
Give one example of something that motivates you
extrinsically. Why?
Which motivates you more? Why?
Activation Level
A combination of the energy from
excitement and pressure from anxiety
 We need the right mix

 Too
much energy from excitement saps our body
 Not enough anxiety prevents us from preparing
properly
 Anxiety
gives us urgency
Sport or Activity Readiness




The perfect combination of excitement and anxiety
Excitement gives us energy we can use to our
advantage
Preparation gives us confidence which allows us to
use anxiety energy to our advantage
If we can channel the energy acting on us and put it
into something productive we have a distinct
advantage on our opponent
Energy Management

The result of harnessing excitement energy
 Establishing
routines that allow you to use the
excitement you have for your activity without sapping
your energy to perform or burning yourself out

The result of coping with anxiety stress
 Preparing
so you have real confidence to take on any
obstacle allows you to channel stress energy from
pressure into something productive
Responses to Pressure & Stress

Physiological Responses
 Muscles

tighten up so performance goes down
Emotional Responses
 Creates
Roller Coaster
 Highs
are great but the lows are devastating
 The fluctuation between the high & the low saps energy

Behavioral Responses
 Leads

to irrational behaviors
Cognitive Responses
 Ability
for our head to process goes down. Over think.
 Learned responses are no longer automatic.
Toolbox Item #5

How does stress affect you personally?
 Outline

What are 2 things you do to deal with stress?
 Have

3 affects of stress on you
your coping techniques been successful
What are 2 things you do to get pumped up?
 Have
your coping skills been successful
6 Principles of Attentional Control






Automatic (Unconscious) {React} [Zone] VS Controlled
(Conscious) {Think & Respond} [Choke]
Increase in Performance Consequences increases
conscious thought
Greater confidence in our ability to succeed increases
unconscious reaction
Immersion into activity increases processing of stimuli.
Discard irrelevant/incorporate relevant
EGO loss removes irrelevant emotions. Irrelevant
emotions are outcome based. 50% chance to fail or
succeed
Passion-Enjoyment Relaxes
Concentration & Focusing Skills

Attentional Control Strategies
 Establish

Cue Words
 Self

Routines to remove thinking
Talk to focus and eliminate negative thoughts
Imagery
 Visualize
to see yourself being successful
Distractions & Interferences

Crowd

Significance of game or situation

Peer Pressure

Fear of failure

Other
Toolbox Item #6



What is the biggest distraction that causes a
lack of performance that you have in your life?
What have you done to focus your attention to
minimize this distraction?
Has this technique been successful?
Self Talk

Self Talk refers to the ongoing internal
conversation with ourselves, which influences
how we feel and behave.
http://www.youtube.com/watch?v=kPY8s292QU&feature=related
Toolbox Item #7


Describe one time in sport that you used positive
self talk. What did you say? Did you see positive
results? How did you feel after the performance
Describe one time in sport that you used negative
self talk. What did you say? Did you see negative
results? How did you feel after the performance?
Visualization

Visualization has also been called guided
imagery, mental rehearsal, mediation, and a
variety of other things -- no matter the term, the
basic techniques and concepts are the same.
Generally speaking, visualization is the process
of creating a mental image or intention of what
you want to happen or feel.
http://www.youtube.com/watch?v=vD06AfbmFlY&
feature=related
Toolbox Item #4

Create a visualization routine that you could use to
prepare for your sport.
 Where
are you?
 What move, shot, pass etc… are you visualizing
 Describe what you see