Exceptional performance is achieved through mental and physical training. Dr. Robert Weinberg and Dr. Daniel Gould, authors of "Foundations of Sport and Exercise Psychology," define sport psychology as the scientific study of athletes engaged in sport and the application of the knowledge gained. Research in this field examines the psychological factors that influence motor performance and the strategies available to maximize performance during competition. Apply sport psychology techniques, tools and strategies to your training program to improve your performance.
History
The study of sport psychology and performance began more than 100 years ago -- the first few studies in sport psychology and performance were published as early as 1893. Olympic athletes, amateur athletes and fitness enthusiasts now use sport psychology tools and techniques to increase performance. Clinical Sport Psychologists and Sport Psychology Consultants provide athletes with psychological training to maintain focus, regulate arousal levels, enhance confidence and boost motivation.
The Facts
A 2005 study published in the "International Journal of Sport and Exercise Psychology" revealed that a multimodal approach to sport psychology training that develops the use of imagery, relaxation, self talk and goal setting skills had a positive effect on performance. These elements were effective toward decreasing the challenges athletes face during intense competition such as high anxiety or stress levels, diminished concentration and lack of confidence, which can lead to sub-par performance.
Phases of Training
Dr. Weinberg and Dr. Gould suggest that there are three main phases of psychological skills training in the sport setting: the education phase, acquisition phase and the practice phase. During the education phase the athlete learns the importance of psychological skills training, during the acquisition phase the athlete focuses on the strategies and techniques required to learn the various psychological skills she needs -- and the practice phase allows the athlete to incorporate those skills during physical training and competition.
On and Off The Field
Sport psychology techniques can be used on and off the field. Mental focus, goal setting, confidence building strategies and relaxation techniques can help you overcome the challenges you face at work, home and during competition. Dr. Mark Anshel, author of "Applied Exercise Psychology," suggests that the focus of exercise psychology consultation -- which reflects the common themes of sport psychology consultation -- is to improve a person's state of mind and improve their quality of life.
Application
Incorporate sport psychology tools into your training program to start improving your performance. Reduce your anxiety level in competitive or high stress situations with deep breathing. Slowly inhale through your nose and allow your rib cage to expand, try to make your exhale up to twice as long as your inhale. Repeat this breathing pattern for five to 10 breaths. Build your self-confidence through positive self-talk, visualizing positive outcomes and setting feasible goals.
References
- "Foundations of Sport and Exercise Psychology"; Dr. Robert Weinberg and Dr. Daniel Gould; 2010
- "Applied Exercise Psychology: A Practitioner's Guide to Improving Client Health and Fitness"; Dr. Mark H. Anshel, PH.d.; 2006
- "International Journal of Sport and Exercise Psychology"; Effects of a Season-Long PST Program on Gymnastic Performance and on Psychological Skill Development; J. Fournier et al; Issue 3; 2005
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