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Leif H. Smith. Sports Psychology For Dummies
Sports Psychology For Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Sports Psychology For Dummies Cheat Sheet” in the Search box. Table of Contents
List of Tables
List of Illustrations
Guide
Pages
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Getting the Winning Edge: Sports Psychology Fundamentals
Introducing Sports Psychology and Mental Training
Honing Your Sharpest Weapon: Your Mind
Knowing how your mind influences your sports performance
Discovering your ideal mindset in sports performance
Building your ideal mindset with awareness and the right processes
Understanding your motivation
Understanding and building confidence for your athletic performance
Building, Preparing, and Practicing Your Mental Toolkit
Seeing Sports Psychology in Action
Knowing the Hot Trends in Sports Psychology Today
Becoming a Sports Psychology-Savvy Coach
Starting with the End in Mind: Know Your Ideal Athlete Mindset
Tapping Into Your Ideal Mindset
Discovering your ideal performance mindset
Performing without thinking
Developing a Plan of Attack to Make it Consistent
Preparing your ideal mindset
Practicing your mindset
Assessing and improving your mindset
Avoiding the mindset of perfection
Slipping into the flow state or zone
Setting Goals: Aiming High and Hitting the Bull’s Eye
GOAL SETTING AND MOTIVATION: TWO PEAS IN A POD
Setting Effective Goals
Determining your goals
Long-term goals
THE DIFFERENCE BETWEEN GOALS AND PRIORITIES
Midterm goals
Short-term goals
Immediate goals
Making your goals specific
Setting goals that challenge you
Setting deadlines for each goal
Working with tiny goals
Tracking Your Success in Reaching Your Goals
Holding yourself accountable
Celebrating your achievements
ENLISTING A SUPPORT NETWORK
Measuring your goals
Giving yourself permission to adjust your goals
Realizing that perfection doesn’t exist
SIDESTEPPING COMMON GOAL-SETTING MISTAKES
Stoking the Fire in Your Belly: How to Fan the Flames of Motivation
Debunking Common Myths about Motivation
You can get your motivation from other people
Fame and fortune are great motivators
Motivation alone can lead to success
Defining Motivation
Understanding the two types of motivation: Internal and external
Internal motivation
External motivation
Identifying which type of motivation is better
Knowing your own personal motivations
Assessing and Understanding Your Current Motivation Level
Measuring your motivation
Making sense of your motivation
Building an effective motivation plan
Maximizing Your Motivation: How Small Sparks Can Become Bonfires
Being completely honest with yourself
Thinking about why you play the game
Being curious and non-judgmental
Focusing on tasks, not ego
Finding ways to experience success
Mixing up your training
Surrounding yourself with highly motivated people
Being disciplined
Seeking support
Moving on from your mistakes
Thinking positive
Overcoming Obstacles to Staying Motivated
When your role on the team has changed
When you’re burned out
When you’re being pulled in different directions
When you’re not seeing eye to eye with your coaches and teammates
When your priorities in life change
Swagger: The Art and Science of Building Real Confidence
Understanding What Confidence Is and Why It Matters
Debunking Myths about Confidence: Don’t Believe Everything You See or Hear
THE DIFFERENCE BETWEEN CONFIDENCE AND COCKINESS
Tapping into the Confidence Cycle
Thinking positively
Taking risks
GIVING YOURSELF PERMISSION TO SWAGGER
Experiencing success
Building Your Confidence
Focusing on day-to-day success
Concentrating on process, not outcomes
TRACKING YOUR CONFIDENCE OVER TIME
Tackling the Obstacles That Get in the Way of Confidence
When you have a bad game
When you’re not getting playing time
When you’re sick or injured
When you aren’t as prepared as you could be
When you are feeling pessimistic and negative
Your Mental Toolkit for Success
Tool #1: Mastering the Art of Focus
Understanding What Focus Is and Why It Matters
Where your mind goes, your energy flows
Limiting distractions and focusing
ANATOMY 101
Knowing the Zones of Focus
Focusing on What Matters
Relevant points of focus
Irrelevant points of focus
BROAD OR NARROW, EXTERNAL OR INTERNAL: TYPES OF FOCUS THAT MATTER
ZEROING IN ON THE PRESENT
Using Focus to Reduce or Eliminate Pressure
Overcoming the Obstacles to Focus
Thinking about outcomes
Getting caught up overthinking and overanalyzing
Getting too emotional
Letting off-the-field stuff get in the way
Dealing with fans, officials, and coaches
Developing Tools and Habits for Improving Focus
Tool #2: Seeing Is Believing: Employing Imagery
VISUALIZATION VERSUS IMAGERY: WHAT’S IN A NAME?
Introducing Imagery
IMAGERY: IT’S NOT JUST DAYDREAMING
How imagery helps change and build better mindsets
Internal imagery: From your own point of view
External imagery: Looking at yourself from the outside
Determining What Type of Imager You Are
Visual: Monkey see, monkey do
Auditory: I hear you loud and clear
Physical: I feel you, man
Considering the Key Characteristics of Ideal Images
Painting images with vivid detail
Picturing images of your success
Getting Started with Imagery
What to imagine
Skill development and execution
Mental state
Energy level
Response to mistakes
When to use imagery
Imaging before, during, and after practice
BEFORE PRACTICE
DURING WARM-UP
DURING BREAKS
AFTER PRACTICE
Imaging before competition
Where to use imagery
Setting up an imagery program
Evaluating the Success of Your Imagery
A SAMPLE IMAGERY SCRIPT
Tool #3: Self-Talk: Don’t Yell in Your Own Ear
Your Inner Critic Is Not You
Considering the Consequences of Self-Talk
The two types of self-talk: Positive and negative
How self-talk affects performance, mindset, and mood
A STORY OF YOUR SELF-TALK
YOU DON’T SAY …
Changing the Channel on Ineffective Self-Talk
Paying attention to the messages you send yourself
Stopping the negativity
Replacing ineffective self-talk with effective self-talk
Countering
Reframing
Affirming
Using Self-Talk to Improve Your Performance
Journaling and practicing self-talk before, during, and after practice
Coming up with cue words, mental anchors, and mantras
JOURNALING (AND PRACTICING) FOR PERFORMANCE
Creating a mental recovery routine
Practicing effective imagery to improve self-talk
Tool #4: Winning Habits: How Routines Improve Performance in Competition
CHAMPION HABITS
Identifying How Routines Improve Focus and Performance
Recognizing the Difference between Routines and Superstitions
WATER, WATER EVERYWHERE, BUT NOT A DROP TO DRINK
Exploring the Routines of Elite Athletes
Example #1: First on the field
Example #2: Leisurely and relaxed
Example #3: Movies and meditation
Coming Up with Effective Practice and Game-Day Routines
Practice routines
Before practice
THE NIGHT BEFORE PRACTICE
THE MORNING OF PRACTICE
THE HOUR BEFORE PRACTICE
During practice
After practice
Game-readiness routines
Before competition
During competition
Post-game routines
Focusing on fitness
Journaling
Knowing When and How to Adjust Your Routines
Modifying your routines
Learning great routines from others (and making them your own)
Tool #5: Handling Pressure: Playing with Fire without Getting Burned
Probing into Pressure: What It Is and Why It Occurs
IT’S A GROWN-UP’S WORLD
The signs of pressure
What causes pressure in sports
Why some athletes choke under pressure
Pressure exists only in the mind
Pressure is energy steered in an ineffective direction
Understanding the Difference between Arousal and Pressure
THE AROUSAL LEVEL THAT’S RIGHT FOR YOU
Developing Your Ideal Mindset for Competition
Handling Pressure Like a Pro
Preparing your mind and heart to manage pressure
Focusing on the task at hand
Being prepared in every way
Mind, body, and heart preparation
Technical preparation
Physical preparation
IT’S NOT ALL IN YOUR HEAD
Getting perspective
FAILURE IS UNAVOIDABLE
Changing your self-talk
Understanding what you can control
Journaling
Breathing and stretching
HOOK ME UP!
Breathing
Stretching
Developing your personal plan for managing pressure
Tool #6: Handling Adversity: The Art of Resilience
Resilience: Returning to a Better Mindset after a Struggle
Accepting adversity and mistakes as opportunities
Knowing that perfection is a myth
Developing your ideal mindset builds resilience
Looking at Loss Differently
Recognizing that loss isn’t necessarily failure
Knowing the difference between getting beat and losing
Pulling Yourself Out of Slumps
Understanding why slumps happen
Focusing on fundamentals
Being mindful
A TWO-WEEK TURNAROUND
Bouncing Back after Mistakes in Competition
Knowing what happens mentally after a mistake
Establishing a post-mistake routine
Dealing with Injuries
Preventing injuries
Managing stress
Recognizing fatigue
Maintaining sharp focus
Coping with injuries
The physical aspect of injuries
The psychological aspect of injuries
FOCUS ON DAILY GOALS
BUILD YOUR SUPPORT TEAM
MAINTAIN PERSPECTIVE
USE IMAGERY
Dealing with the Fear of Reinjury
Tool #7: Sharpening Awareness: Being Mindful
Being Mindful in the Moment
Using mindfulness to change your mind, heart, and body
Improving your sports performance
Slowing down your thoughts and emotions
Practicing Mindfulness
Practicing mindfulness off the field
Mindful breathing
Mindful eating
Mindful walking and exercise
Mindful meditation
Imagery
Practicing mindfulness on the field
Developing a plan of action for improving mindfulness
Prepare daily and weekly routines
Two-week mindfulness training plan
Develop a strong practice plan
Hot Topics in Sports Psychology
Talking About Mental Health Issues
Reality Check: Mental Health Issues Affect Today’s Athletes
Debunking Mental Health Stigmas
Mental health issues are a sign of weakness
If you are mentally strong, you don’t need to see a therapist/sports psychologist
Sports psychologists and therapists will “mess up your head” if you talk to them
Talking about depression and anxiety makes you less of a person
Understanding Anxiety Issues
Defining anxiety
Identifying common anxiety disorders
Generalized anxiety disorder (GAD)
Panic disorder
Adjustment disorder with anxiety
Understanding Depression Issues
Defining depression
Identifying common depressive disorders
Major depression
Persistent depressive disorder (also known as dysthymia)
Understanding Eating Disorders
Identifying common eating disorders
Anorexia (also known as anorexia nervosa)
Bulimia (also known as bulimia nervosa)
Understanding how eating disorders affect athletes
Determining when you need professional help
IDENTIFYING SIGNS THAT YOU SHOULDN’T IGNORE
Additional Mental Health Issues Facing Athletes Today
Loss of athletics and identity to athletics
Recovery from injury
Reliance on performance enhancing drugs
Retirement from sports
Knowing Where to Turn for Help
Managing Stress Better
Setting Priorities
Striving for Balance
Adding Meditation to Your Routine
Using Imagery to Reduce Stress
Managing Your Thoughts and Emotions
Exercising for Stress Relief
Making Sleep a Priority
Cultivating a Support Network
Laughing
Practicing Gratitude
Making the Shift from High School to Collegiate Sports
Determining What Division Level to Play in College and Where to Start
Choosing the division that suits you
Seeking out advice
Understanding the “Recruiting Game:” Getting Noticed by Colleges
Finding Your Perfect Fit: What to Look for in a Coach and Program
Making the Jump to Collegiate Athletics
Approaching your first year
Handling first year challenges
Balancing Sports, Academics, and Your Social Life
Using Sports Psychology Skills in Daily Life
Preparing for the Workday
Defining Your Career Success
Balancing Work and Personal Life
Concentrating Amid Distractions
Taking a Timeout from Stress
Performing Well Under Pressure
Developing Effective Work Routines
Focusing on Tasks Rather Than Outcomes
Coping with Adversity and Conflict on the Job
Enlisting Your Support Team
Exploring a Career as a Sports Psychologist
Understanding What a Sports Psychologist Does
What is a sports psychologist anyway?
Where do sports psychologists work?
Sports psychologist versus mental skills consultant
The path to becoming a sports psychologist
The path to becoming a sports psychology or performance consultant
Determining the Right Career to Pursue
The clinical/counseling path: pros and cons
The mental skills or performance consultant path: pros and cons
Investigating opportunities for internships
Job and Career Options in Sports Psychology
Understanding Whether You Are Ready for a Career in Sports Psychology
IF YOU WANT TO WORK WITH A SPORTS PSYCHOLOGIST
The Sports Psychology-Savvy Coach
Coaching Today’s Athletes
Improving Your Athletes’ Focus
Preparing athletes for practice
Keeping athletes focused
Evaluating and tracking your athletes’ focus
Teaching Your Athletes to Perform under Pressure
Simulating competition
Using imagery before, during, and after practice
Creating pressure-packed drills
SPORTS: NOT A LIFE-AND-DEATH SITUATION
Motivating Your Athletes
RECOGNIZING SIGNS THAT MOTIVATION IS LAGGING
Showing athletes the big picture
Designing fast-moving practices
MASTERY VERSUS EGO
Finding inspiration
BATTLING BURNOUT
Getting Your Athletes to Play as a Team
Discussing the common mission everyday
Demonstrating how “we” is better than “me”
Giving teamwork more than lip service
O CAPTAIN! MY CAPTAIN!
Mental Drills to Use with Athletes and Teams
Drills for Dealing with Pressure
Selecting material about managing pressure
Having your players take control of the topic
Creating pressure drills
Simulating game like-conditions
Bringing imagery drills to practice
Creating drills where the athletes do not need to think
Drills for Bringing Teams Together
Drills for Improving Communication
Drills for Improving Problem-Solving
Drills for Leadership Development
The Part of Tens
Ten Ways to Be a Better Competitor
Evaluate Where You Are
Know What Motivates You
Define Your Goals
Set an Action Plan
Improve Gradually and Consistently
Train Your Mind Daily
Improve Your Athletic Skills
Tweak Your Methods
Develop and Maintain Your Fitness
Seek Out Pressure
Ten Ways to Parent an Athlete
Decide Whether to Specialize
Choose the Right League
Know What to Say after a Loss
Be a Fan, not a Coach
Cheer, Don’t Yell
Talk with Your Kid’s Coach
Reward the Things That Matter
Budget Your Time and Money
Focus on Learning Life Skills
Live Your Own Life instead of Living through Your Kid
Ten Ways to Be a Better Leader for Your Team
Know Your Style
Know Your Teammates
Choose Your Moments
Understand Motivation
Find Your Sweet Spot as a Leader
Communicate More Effectively
Be Brave
Know When to Lead and When to Back Off
Take the Blame
Spread the Fame
Index. A
B
C
D
E
F
G
H
I
J
L
M
N
O
P
R
S
T
U
V
W
Y
Z
About the Authors
Dedication
Authors’ Acknowledgments
WILEY END USER LICENSE AGREEMENT
