Motivation<\/strong> <\/span><\/h2>\nMotivation is often broken down into Process Goals and Outcome goals.<\/p>\n
For example – an Outcome goal might be:
\n“I want to run 100m under 12 seconds by December 15th”<\/p>\n
One of the process goals might be:
\n“Staying positive and working hard in training”<\/p>\n
You have more control over process goals, and these are therefore very important. Process goals can be controlled, and are part of the actual process involved in achieving an Outcome Goal.<\/p>\n
Outcome goals should be SMART-ER:<\/p>\n
S<\/strong>pecific
\nM<\/strong>easurable
\nA<\/strong>ttainable \/ Agreed
\nR<\/strong>elevant
\nT<\/strong>ime-Bound
\nE<\/strong>njoyable
\nR<\/strong>eevaluate<\/p>\n\nConfidence<\/strong><\/span><\/h2>\nConfidence is an important part of Sports Psychology. Low confidence can lead to high anxiety and under-performance.
\nTo build confidence, consider the following ways in which it can be influenced:<\/p>\nExperience<\/strong> – draw on the positive experiences of the past.
\nA great way to build a positive mind set in day to day life is by recalling the positives whenever possible.
\nFor example, when you get home from work – do you moan about what went wrong?
\nInstead, try and recall the 2 best things that happened that day. \u00a0Carry this over to sports performances, give yourself honest feedback but focus on the positives long term.<\/p>\n
Modelling
\n<\/strong>Gives a blue print for success. Watch, study, observe successful athletes. \u00a0Watching your peers is more effective that watching role models etc on TV.<\/p>\nObservation<\/strong>
\nwatching others succeed AKA Vicarious learning.<\/p>\nImagery and Visualisation<\/strong>
\nImagine and visualisation the race or competition
\nFeel all the 5 senses – what can you hear? What sounds are there? etc
\nVisualise any problems or barriers that occur during a given competition<\/p>\nSelf-talk
\n<\/strong>Positive mantras to boost confidence and motivation
\nCalming mantras to calm you down if you are too nervous.<\/p>\n![\"\"](\"https:\/\/i0.wp.com\/maintainmomentum.com\/blog\/wp-content\/uploads\/2014\/01\/motalk.jpg?resize=600%2C600\")
http:\/\/maintainmomentum.com<\/span><\/a><\/h5>\n <\/p>\n
Anxiety Management<\/strong><\/span><\/h2>\nThe following techniques and interventions have been proven to effectively manage anxiety:<\/p>\n
Breathing – deep, slow breathing
\nMusic – calming if required
\nPNF stretching
\nMeditate
\nVisualisation<\/p>\n
Above all have a well-practised routine to control anxiety<\/p>\n
Feedback<\/strong>
\nPositive feedback from significant others and coaches<\/p>\n <\/p>\n
Emotional Intelligence<\/span><\/strong><\/h2>\nA little bit of an ‘alternative’ idea outside of mainstream Sports Psychology.<\/p>\n
However, if you can recognise when you feel threatened, when you are going into “fight, flight or freeze” mode, and have a set strategy for dealing with this, then you are more likely to be successful.
\nBeing able to acknowledge your emotional state can allow you to put a coping-strategy in place if required.<\/p>\n
<\/p>\n
Posture<\/span><\/strong><\/h2>\nPosture has a huge impact on confidence and energy levels.
\nMaintain an ‘open’ and powerful posture whenever possible<\/p>\n
\n“I want to run 100m under 12 seconds by December 15th”<\/p>\n
\n“Staying positive and working hard in training”<\/p>\n
\nM<\/strong>easurable
\nA<\/strong>ttainable \/ Agreed
\nR<\/strong>elevant
\nT<\/strong>ime-Bound
\nE<\/strong>njoyable
\nR<\/strong>eevaluate<\/p>\n
\nConfidence<\/strong><\/span><\/h2>\nConfidence is an important part of Sports Psychology. Low confidence can lead to high anxiety and under-performance.
\nTo build confidence, consider the following ways in which it can be influenced:<\/p>\nExperience<\/strong> – draw on the positive experiences of the past.
\nA great way to build a positive mind set in day to day life is by recalling the positives whenever possible.
\nFor example, when you get home from work – do you moan about what went wrong?
\nInstead, try and recall the 2 best things that happened that day. \u00a0Carry this over to sports performances, give yourself honest feedback but focus on the positives long term.<\/p>\n
Modelling
\n<\/strong>Gives a blue print for success. Watch, study, observe successful athletes. \u00a0Watching your peers is more effective that watching role models etc on TV.<\/p>\nObservation<\/strong>
\nwatching others succeed AKA Vicarious learning.<\/p>\nImagery and Visualisation<\/strong>
\nImagine and visualisation the race or competition
\nFeel all the 5 senses – what can you hear? What sounds are there? etc
\nVisualise any problems or barriers that occur during a given competition<\/p>\nSelf-talk
\n<\/strong>Positive mantras to boost confidence and motivation
\nCalming mantras to calm you down if you are too nervous.<\/p>\nhttp:\/\/maintainmomentum.com<\/span><\/a><\/h5>\n <\/p>\n
Anxiety Management<\/strong><\/span><\/h2>\nThe following techniques and interventions have been proven to effectively manage anxiety:<\/p>\n
Breathing – deep, slow breathing
\nMusic – calming if required
\nPNF stretching
\nMeditate
\nVisualisation<\/p>\n
Above all have a well-practised routine to control anxiety<\/p>\n
Feedback<\/strong>
\nPositive feedback from significant others and coaches<\/p>\n <\/p>\n
Emotional Intelligence<\/span><\/strong><\/h2>\nA little bit of an ‘alternative’ idea outside of mainstream Sports Psychology.<\/p>\n
However, if you can recognise when you feel threatened, when you are going into “fight, flight or freeze” mode, and have a set strategy for dealing with this, then you are more likely to be successful.
\nBeing able to acknowledge your emotional state can allow you to put a coping-strategy in place if required.<\/p>\n
<\/p>\n
Posture<\/span><\/strong><\/h2>\nPosture has a huge impact on confidence and energy levels.
\nMaintain an ‘open’ and powerful posture whenever possible<\/p>\n
\nTo build confidence, consider the following ways in which it can be influenced:<\/p>\n
Experience<\/strong> – draw on the positive experiences of the past.
\nA great way to build a positive mind set in day to day life is by recalling the positives whenever possible.
\nFor example, when you get home from work – do you moan about what went wrong?
\nInstead, try and recall the 2 best things that happened that day. \u00a0Carry this over to sports performances, give yourself honest feedback but focus on the positives long term.<\/p>\n
Modelling Observation<\/strong> Imagery and Visualisation<\/strong> Self-talk <\/p>\n The following techniques and interventions have been proven to effectively manage anxiety:<\/p>\n Breathing – deep, slow breathing Above all have a well-practised routine to control anxiety<\/p>\n Feedback<\/strong> <\/p>\n A little bit of an ‘alternative’ idea outside of mainstream Sports Psychology.<\/p>\n However, if you can recognise when you feel threatened, when you are going into “fight, flight or freeze” mode, and have a set strategy for dealing with this, then you are more likely to be successful. <\/p>\n Posture has a huge impact on confidence and energy levels.
\n<\/strong>Gives a blue print for success. Watch, study, observe successful athletes. \u00a0Watching your peers is more effective that watching role models etc on TV.<\/p>\n
\nwatching others succeed AKA Vicarious learning.<\/p>\n
\nImagine and visualisation the race or competition
\nFeel all the 5 senses – what can you hear? What sounds are there? etc
\nVisualise any problems or barriers that occur during a given competition<\/p>\n
\n<\/strong>Positive mantras to boost confidence and motivation
\nCalming mantras to calm you down if you are too nervous.<\/p>\nhttp:\/\/maintainmomentum.com<\/span><\/a><\/h5>\nAnxiety Management<\/strong><\/span><\/h2>\n
\nMusic – calming if required
\nPNF stretching
\nMeditate
\nVisualisation<\/p>\n
\nPositive feedback from significant others and coaches<\/p>\nEmotional Intelligence<\/span><\/strong><\/h2>\n
\nBeing able to acknowledge your emotional state can allow you to put a coping-strategy in place if required.<\/p>\nPosture<\/span><\/strong><\/h2>\n
\nMaintain an ‘open’ and powerful posture whenever possible<\/p>\n