1. SPORTS PSYCHOLOGY
Unit 10

2. FIVE PSYCHOLOGICAL PHASES – VIDEO CLIP

3. FIVE PSYCHOLOGICAL PHASES
Denial – Athletes commonly deny the seriousness of the condition
“Nothing is really wrong”
“This can’t happen to me”

4. FIVE PSYCHOLOGICAL PHASES
Anger – Athletes often become angry with themselves, those around them, & everything in general
“Why me?”
“What did I do wrong?”
“It’s not fair”
May lose interest in rehab

5. FIVE PSYCHOLOGICAL PHASES
Bargaining – Athlete becomes aware of real nature of injury & begins to have doubts about situation – leads to bargaining
Pressure on therapy staff to “work miracles”

6. FIVE PSYCHOLOGICAL PHASES
Depression – Athlete becomes aware of the nature of the injury & recovery time, depression may set it.

7. FIVE PSYCHOLOGICAL PHASES
Acceptance – Athlete becomes resigned to situation.
Applies maximal effort to rehab
Accepts limitations & focuses on getting back to participation.

8. ATHLETES WHO DENY PAIN OR LOSS OF FUNCTION
Some athletes can tolerate high levels of pain
They think it is to their advantage not to acknowledge pain or an injury
Fear they will lose playing time if coaches, trainers know they are hurt.

9. ATHLETES WHO VIEW INJURY AS A SOURCE OF RELIEF
An injury can provide a socially acceptable reason to avoid the pressure to succeed.
If an athletes can’t compete because of an injury, they can’t fail.

10. Goal Setting Achieve more Improve performance
Improve quality of training
Increase motivation to achieve at a higher level
Increase pride & satisfaction in performance
Improve self-confidence
Suffer less from stress & anxiety
Concentrate better
Show more self- confidence
Perform better
Happier with their performance

11. PERFORMANCE GOALS Achieving individual skills or behavior
Allows athlete to set goals over things they have control of
More effective

12. OUTCOME GOALS Directed towards the end result
Usually based on the reward of winning
Athletes generally have little or no control over other competitors, which affect outcome goals
Can increase pressure the athlete feels to be the best

13. Setting Effective Goals
Express Goals Positively
Set Priorities
Write Goals Down
Keep Operational Goals Small
Set Performance, Not Outcome Goals
Set Specific Goals
Set Goals at the Right Level
Set Short-Term & Long-Term Goals

16. SMART GOALS
How to write goals that will increase an athlete’s chance of achieving the goal
Specific – well defined – what, why, how
Measurable – how to know the goal is achieved (times, distances, measurements)
Adjustable – can change goal as needed
Realistic – the goal is something the athlete is willing to work for and is able to accomplish
Time – should have a time frame for completing the goal

17. FOCUSED BREATHING Can help reduce stress & anxiety
Slow rhythmic paced breathing
In through the nose, out through the mouth
Belly breathing – extend the belly instead of the chest rising.

18. Diaphragmatic Breathing
Breathing pattern that newborns have Most natural Diaphragm actually contracts more, drawing air into the lower lungs -allows for gas exchange with more alveoli -allows for more oxygen consumption

19. Thoracic Breathing
Breathing pattern related to “flight-or-flight” response
Shallow breaths, 8-10x’s less effective as Diaphragmatic breathing
lead to severe symptoms
-Shortness of breath -fatigued
-Chest pain/tightness -Light headed

20. PROGRESSIVE MUSCLE RELAXATION
Reduce stress by learning to relax
Systematically tense and relax muscles throughout the body
Most common progressions run from toes to head or head to toes
Let the tension dissolve, let go of the tension, let the tension flow out of the body

21. VISUAL IMAGERY - DEFINITION
Imagining a specific environment or performing a specific acitivity

22. VISUAL IMAGERY GENERAL GUIDELINES
Imagine performing skills very well & successful
Use as many senses as possible:
Sight
Hearing
Touch
Smell
Kinesthetic
Internal & external perspectives should be used
Athletes should control their mental images, making sure they see themselves perform as they want to.

23. IMAGERY & IMPROVING PERFORMANCE
Athletes “see” themselves being successful & achieving goals
Perform skills at high levels
Seeing desired performance outcomes
Complete a mental run through of the performance
Mange energy levels
Refocus
Evaluate performance

24. STALENESS
Definition – loss of vigor, initiative, & successful performance, may be the beginning of burnout
Influences:
Long seasons
Monotony
High levels of stress
Poor eating habits
Rewards are minimum

25. Burnout
Mental and physical exhaustion that cause an athlete to drop out of a sport or quit an activity that was once enjoyable
Due to:
Pressure to win
Criticism from coaches, parents, teammates
Excess stress and anxiety
Early/late practices
Lack of normal social life
Athlete usually excels at their sport, but can no longer continue mentally

26. INTERVENTIONS TO TREAT STALENESS & BURNOUT
Remove from activity
Take time off
Athlete have more control
Decrease emotional demands
Avoid repetition
Sufficient attention to complaints & small injuries
Supportive & caring environment

27. Homework Assignment #1
Choose 1 of the following relaxation techniques to research and practice/try over the weekend for at least 15 minutes:
-Progressive Relaxation -Imagery
- Autogenic Training -Power Naps
-Meditation -Yoga
Type a 1 page summary (12 font, double-spaced) of your experience, not what the technique is, but how you experienced it.
ITUNES and YOUTUBE are excellent resources for this assignment!

28. Self-Confidence One of the most important attributes for athlete
Reflects athlete’s assessment of own self-worth
Determines athlete’s happiness
Participation in athletics help to improve self-confidence (emphasis on enjoyment, effective goal-setting, used creatively)
Allows athletes to take risks

30. Self-Confidence Under-confidence suffer from: Fear of failure
Self-doubt
Lack of concentration
Negative thinking
Over-confidence: confidence not based on ability
Dangerous
Set athlete up for serious failure
Result of parents/coaches or self vanity/ego

31. In Class Assignment
Please take about minutes to write a self- confidence letter.
write at least ½ - 1 full page
Give specific examples such; made a personal record, won a game, overcame a challenge, etc…