Psychology and performance in sport. Dr. Jane Walsh

Transcription

1 1 Psychology and performance in sport Dr. Jane Walsh

2 Who am I? 2 Dr. Jane Walsh - Lecturer in Psychology, NUIG Sports fanatic National medal winner Track and Field (2012/13) Winner of Galway Prom Swim (2013) & Great Fjord Swim (2013) & NUIG Aquathon Represented County in National XC (2013/14) Mother of five

3 3 What is Sports Psychology? Psychological aspects of optimal athletic performance Psychological care and well-being of athletes, coaches, and sport organisations Connection between physical and psychological functioning (Martin, 2012)

4 4 What is Sports Psychology? Psychological aspects of optimal athletic performance Psychological care and well-being of athletes, coaches, and sport organisations Connection between physical and psychological functioning (Martin, 2012)

5 5 What makes an Elite athlete? What are the KEY CHARACTERISTICS of top performing athletes? What PSYCHOLOGICAL STRATEGIES are used by Top Performers?

6 Characteristics of sporting elites? 6

7 Elite athletes have lower scores on anxiety scales than average performers. They are: more resilient Low Anxiety emotionally stable stay calm in stressful situations

8 Amateur sportsmen may buckle under pressure, those at the top of their game can use their emotional stability to stay cool, calm and collected in crucial moments.

9 Mental toughness

10 Mental toughness Mental toughness is distinctive amongst elites. They maintain single-minded focus in the face of adversity The psychological edge is a key ingredient in defining those who attain the highest levels of sporting achievement.

11 Mental toughness 11 Despite losing 3 championship points in the third set. Andy Murray went on to win the men s Wimbledon final in an emphatic straight set victory.

12 Mental toughness US Masters April 2011 US Open Oct 2011 Rory McIlroy

13 Can you learn mental toughness?

14 "It s something you have to find from within. You have to keep pushing yourself from within. It's not about what other people think and what other people say. It s about what you want to accomplish and whether you want to go out there and be prepared to beat everyone you play or face." Tiger Woods

15 Psychological STRATEGIES foster mental toughness

16 Perfectionism

17 17 Perfectionism To be the best you have to STRIVE FOR THE BEST Set personally demanding standards. Know that the smallest margin = difference between success and failure

18 Perfectionism Dave Brailsford-performance director of British Cycling, talks about the aggregation of marginal gains and the large impact that small improvements have on performance. This meticulous approach ensured Olympic success for the Team GB cyclists at London 2012.

19 However.. Research shows that there is a downside MOTIVATION is important and should be INTRINSIC

20 Self Belief

21 Self Belief

22 Self Belief 22 Losing/failing is inevitable. However, elite sports performers view defeat as merely a DELAY on road to success An unshakeable belief in the ability to achieve competition goals is perhaps the most important attribute of any sports performer. Amateur performers may suffer self-doubt after losing but elite performers use these losses as motivation, their belief in their abilities unbroken.

23 Behavioural Medicine (PS339) 23

24 In a nutshell.

25 Maybe they have more energy? 25

26 So what are the key characteristics? 26 Defining what makes a champion is not simple Personality traits and characteristics can be identified in the sporting greats. Superior skills and training hard are vital BUT, in the elite it s the MIND that s the winner.

27 Strategies used by the Elite Performer

28 28 "Any competitive athlete will tell you that what separates the great hopefuls from the great achievers is the knowledge and application of MENTAL SKILLS" James Bauman (US Olympic Sport Psychologist)

29 29

30 30 The five fundamental peak performance proficiencies of top performers are: Awareness of the self in all domains Control of effort Visualization Cognitive skills Self-programming

31 Control of Effort Christine Ohuruogu wins Olympic Gold with a perfectly paced 400m

32 Control of effort WR 200m Splits:

33 33 These 5 characteristics cut across all areas: Attitude Motivation Preparation Concentration The ability to enter the flow state Coachability being a team player Leadership the ability to relax under pressure

34 The individual performing at peak has learned and mastered them can apply them and also can creatively adapt them in unusual situations.

35 35 MOTIVATION Motivation is what causes us to act Extrinsic motivators are external rewards, such as trophies, money, medals or social recognition Intrinsic motivators arise from within, such as a personal desire to win or the sense of pride that comes from performing a skill. INTRINSIC = SUPERIOR PERFORMANCE

36 36 Practical concentration techniques Set Goals focus on actions not outcomes Use routines Use trigger words (self talk) Visualise what you want to do next Relax and centre your body Simulation training: try a dress rehearsal

37 Goal setting and preparation 37 To motivate an athlete, goals must have: Clarity Challenge Commitment Feedback Task Complexity

38 GOAL SETTING 38 Most common skill utilized by elite athletes the practice of establishing desirable objectives for one s actions. Performance best when goals are SMART Specific Measurable Adjustable Realistic Timely HOW? Increase self-confidence and satisfaction

39 39 It is recommended that you set performance goals rather than outcome goals so that it is easier to control. Outcome goals may not be under your control if they depend on other people's actions.

40 It's a dream until you write it down, then it s a goal. 40

41 41 Relaxation arousal regulation Arousal may be regulated via relaxation Breathing/progressive relaxation strategies both prior to and during competition. Meditation and autogenic training of the body to achieve deep relaxation = most successful in sports that utilize gross motor movements (i.e. running). With practice = better able to regulate arousal and anxiety and channel their focus into peak performance.

42 42 Self-talk Positive self-talk is effective can ). ( I Publicly self-talk = more effective higher intensity = better the more frequent this skill is used, the more successful the athlete tends to be. EVIDENCE SUPPORTS SELF-TALK

43 43 Attention control Fundamental to skilled motor performance athletes who practice the performance of two tasks simultaneously (attention-sharing), while only focusing on relevant cues (cue-selection), tend to achieve higher levels of success and performance. In addition, practicing performance routines on a consistent basis also improve performance. However, to be effective in achieving control over attentional focus, these tasks must be repeatedly practiced in sport-specific settings.

44 Association and dissociation Paula Radcliffe "When I count to 100 three times, it's a mile. It helps me focus on the moment and not think about how many miles I have to go. I concentrate on breathing and striding, and I go within myself." Sports Psychologist, Lee Crust advocates a triangulation of the two at various 'cyclical phases' during the marathon and this is endorsed empirically

45 Coping with stress having specific resources such as psychological skills of goal setting and mental preparation may facilitate higher success in sport. 45

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47 Ineffective strategies 47

48 In conclusion 48 "Any competitive athlete will tell you that what separates the great hopefuls from the great achievers is the knowledge and application of mental skills "