Leadership

One of the most important skills that a coach can develop is personal leadership. As a coach, you are put into a role that deems a significant amount of guidance and responsibility. Athletes will observe all your positive attributes, but also your downfalls. Developing a set of leadership skills that will help athletes improve both in sport and in personal endeavors is crucial.

“Make no doubt about it, athletes not only need effective leadership, they also desire it. Young people want consistent parameters, direction, order structure, organization and discipline. They need it whether they know it or not. It gives them security, and that, in turn, helps them to be more confident.” (Dorfman, 2003)

Blog: “Qualities of a quality leader”

Imagery

Imagery has been the focus of a great deal of research over the recent years. Results consistently lead us to believe that successful implementation of imagery techniques have a direct and positive effect on sport performance. By developing these techniques, we enable our athletes to experience a variety of competition settings mentally so that when the time comes they will be prepared to perform at their highest level.

“Although it is still not clear why, imagery frequently predicts behaviors: Imagining disaster or success at work, in relationships, or in sport often leads to that outcome. Taking control of our imaginations is vital if we are to manage our behavior effectively, particularly in sport.”

Self-confidence

Even without research, most would argue the importance of confidence in sport and in life. It is a feeling that when experienced can make or break ones performance. Feeling confident gives an athlete the ability to believe in “I can” rather than “I can’t” which often times determines whether that belief becomes a reality.

Coaches can help develop athlete’s confidence by providing positive feedback when the athlete performs well and conversely, in the instances where athletes are not performing their best. Sometimes it is equally or more important to build an athletes confidence when they are struggling. Providing constructive criticism can help athletes learn how to improve, but giving them the confidence to know they can improve is more important yet.

Self-talk

A study conducted by David Tod, James Hardy, and Emily Oliver analyzed 47 studies that assessed the relationship between self-talk and performance. The study suggested positive effects on performance by athletes who were using various forms of self-talk. Similar to imagery, often times what we think has a direct effect on our behavior. If we focus on the thoughts that go through our head on our regular basis, we can start to identify the negative thoughts that have potential to lead us to decreased performance. On the other hand, we will notice self-talk that is positive and constructive and will be able to implement those types of thoughts more often.

As a coach, teaching athletes how to implement positive self-talk will benefit them (and the team as a whole). Self-talk can increase performance and will help the athletes develop a strong sense of self worth that is an invaluable skill outside of competition as well.

Blog: “Learn to listen to yourself”

Goal Setting

Goal setting can be a great way to get the team on board and working toward a common outcome or result. It is important to be SMART when setting goals with your team. Check our Premier Sport Psychology’s recent blog post on setting goals titled “He Shoots, He Scores! Setting Goals, Not Just Scoring Them”

S – Specific – Be very clear in your mind exactly what the goal relates to. If there are several aspects, create multiple goals.
M – Measurable – Any goal set should be capable of being measure in some way. If there is no way to measure, there is no way to assess progress. If assessing Mental Skills, a subjective measuring scale can be used, as long as the same scale is used every time.
A – Adjustable – Goal setting is a dynamic process and goals need to be altered at times. If your teams’ progress is faster or slower than you had originally planned, goals will need to be changed to reflect this.
R – Realistic – It is essential to set challenging goals, but not so challenging you never achieve them. As a simple rule, set goals that are sufficiently beyond your present ability to force hard work and persistence, but not so challenging they are unrealistic. Use your best judgment for what is and is not realistic for your teams.
T – Time-based – All goals should have a specific time period. Without a target date, there is little motivation for the athletes to achieve the goal. There are three time periods for goal setting: short-term, intermediate-term, and long-term.

References:

Bull, S., Albinson, J., & Shambrook, C. (1996). The mental game plan: Getting psyched for sport. Eastbourne: Sports Dynamics.

Dorfman, H. (2003). Leadership and Power(s). In Coaching the mental game: Leadership philosophies and strategies for peak performance in sports, and everyday life (p. 3). Lanham, Maryland: Taylor Trade Publishing.

Morris, T., Spittle, M., & Watt, A. (2005). Imagery in sport. Champaign, Illinois: Human Kinetics.

Tod, D., James, H., & Oliver, E. (2011). Effects of Self-Talk: A Systematic Review. Journal of Sport & Exercise Psychology, 666-687.

Athletes today fight a very uphill battle when it comes to expectations from themselves and others. While most athletes begin playing sports because of pure enjoyment, expectations often grow alongside young athletes. For athletes at any age to improve physically and mentally in their sport, goal setting is a practiced skill that can too often be underused.

In order to develop helpful goals for athletes it is important to understand that there is two primary drives for people in just about any situation. The first being internal drive, and the second being external drive. Internal drive is that feeling of wanting to accomplish something for yourself or perfecting a skill you have worked on for some time. It is the feeling of accomplishment an athlete gets when they know they worked hard and did their best. External drive comes from outside motivators. This is when at athlete feels successful because they outperform their opponent or score the most goals. External drive is not necessarily a bad thing; it just should not be the only motivator for an athlete. The best way to develop helpful goals is to account for an athletes personal motivators and set goals that account for both their internal and external drives.

When goal setting it is equally as important to set mental goals as it is to set physical goals. If a basketball player can shoot 20 for 20 free throws at the gym, but believes he will miss as soon as he is in a game setting, what happens? More often that not, that great free-throw shooter will miss. At Premier Sport Psychology we are strong believers that the mind is like a muscle, and it only works at full capacity when it is trained properly. There are many different sport psychology techniques that can increase your mental training such as mental imagery, visualization, focus exercises, and mindfulness training. By educating yourself more on these topics you are taking the first step into reaching your goals.

Now, speaking of goals, how do we set them? When setting goals it is important to set SMART goals. Meaning that goals should be specific, measurable, attainable, relative, and time-bound. It is also important that when setting goals, you track your physical and mental training. Athletes can set up a weekly and monthly schedule to hold themselves accountable and celebrate milestones along the way to their major outcome goal. For example, a runner may want to shorten their mile time by one minute before their season begins. It is important to figure out the proper training, both physically and mentally, that will need to take place in the allotted time to reach that goal. It is not enough to simply want to be better, faster, or stronger; you must actually follow through on the process.

In review, here is a basic overview:

1) Identify personal motivators. Figure out what your internal and externals drives are and how you can target them to reach your goals. Success and achievement are different for everyone; make sure you understand what success means to you.

2) Learn and implement proper mental techniques to help you work towards your goals. If you would like more information on this, consider looking into the Premier Mental Training System on our website or contacting one of our sport psychologists.

3) Develop SMART goals and stick to them!

4) Set up a weekly and monthly calendar to keep you on track. Seeing your goals on paper will be helpful for you to process where you began, where you are going and the steps it will take to get there.

5) Seek input. Remember that being an athlete is often a very dynamic role. There are often coaches, parents and/or peers that are alongside you at some point during your athletic career. It is important to share your goals and get constructive feedback and support from others to help get you to where you want to be!

6) Accept non-linear progress. Setting goals and working towards them is not a linear process. You will have ups and downs, and it is not realistic to reach perfection all (or any) of the time! Be patient and proud of yourself with any progress you make, even if it is slow and gradual.

Ever wonder what it takes to make the most of your athletic ability? Want to hear it first-hand from an NFL vet and a licensed sport psychologist? Look no further – the entire conversation between Isaac Byrd and our very own Dr. Justin Anderson is available via podcast here.

To download the podcast from iTunes and see some more of Isaac Byrd’s work, check out his iTunes account here.