The New Year’s Resolution – Why some Goals Fail and How to Set More Effective Goals

Welcome to 2010. Did you set a New Year’s Resolution (or 12)? Have you kept them? Have you already written any off as impossible?

Have you ever wondered why New Year’s Resolutions so seldom stick? The New Year’s Resolution is about changing human behavior, which is no easy feat. (Trying to change it in the days after staying out all night and having a little too much champagne doesn’t make it any easier!)

Setting New Year’s Resolutions is but one form of goal setting. The reasons that athletes fail to achieve their goals are the same reasons people in all walks of life may fail using the New Year’s Resolution to change habits and lifestyle. In sport psychology research and literature, goal setting is the most consistently proven factor in facilitating peak performance. However, when goals are not set properly, they are not as effective as they could be, and can even be counter-productive.

Whether setting a New Year’s Resolution, or just a goal in general, here are the main reasons that goal may fail:

1. Too general
2. Too hard or unrealistic
3. Doesn’t account for unexpected events
4. No consistent check in
5. Lack of support system

Let’s take a common example of a New Year’s Resolution that is well intentioned, but destined to fail.

Goal: “I want to get in better shape this year.”

Sounds good, right – who wouldn’t want that? But, as is, this goal is destined to fail because it is 1) too general. What does that goal mean? How is it measured? If you go running 1 time in 2010, compared to 2009, when you went running 0 times, you have accomplished your goal! However, I doubt this is what you had in mind when you set that goal. It is too general; so let’s make it more specific:

“I will get in better shape this year by running every day.”

That sounds a little better, but will most likely fail because it is 2) too hard or unrealistic. Most people do not run everyday, and missing 1 day will serve as a de-motivator, making it easy to say the next day: “Oh well, I have already failed, there is no way to accomplish my goal, so what’s the difference if I run or not today?” So let’s adjust to make the goal more realistic:

“I will get in better shape this year by running 3 times a week.”

More specific? Check. More realistic? Check. This goal is pretty good as set. But there are a few other factors to consider. 3) Does this goal account for unexpected events? What happens if there is a weeklong blizzard? What happens if you turn an ankle and can’t run for 2 weeks? These are the kinds of rhythm-breaking events that can derail a goal fast and permanently. So what adjustment can be made to this goal to account for the unexpected? Have a back-up plan so that running can be expanded to other exercise: yoga at home, a Pilates class, and basketball or swimming at the gym are some examples.

“I will get in better shape this year by exercising 3 times a week.”

This goal is infinitely better than it was in its first iteration, and more likely to be attained. Now let’s consider a couple extra points to solidify this goal further; into a life changing plan. The first point is that, with 4) no consistent check-in, many goals can just drop off your radar (due to the factors already mentioned). A couple ideas can help with this. The first is to make sure you write it down and put it in a place you can see it. Or if you like to write, try journaling on your goal. Even better yet, you can break your goal down into smaller pieces:

“I will get in better shape this year by exercising 3 times a week in January. I will set a new goal for February.”

Last but not least, make sure there is no 5) lack of support system. Goals tend to move along better with someone there to support and push you in your goal. It might be a family member or a friend or a trainer at the gym. No matter whom you choose, it has to be someone who is not afraid to call you out when you are slacking, and tell you the truth. This person can also help with the consistent check-in.

It can be helpful to set this goal with a friend or family member (“I will get in better shape this year by exercising 3 times a week with Bill.”) or by making sure it is in a class (“I will get in better shape this year by taking a yoga class 3 times a week.”) or with a trainer ("I will get in better shape this year by exercising at Bob’s Gym 3 times a week.”)

The New Year is a traditional and natural time to make changes – to improve yourself and your quality of life. Athletes know that this needs to be done more than just once a year. Give yourself the best chance to succeed in the changes you want to make by setting goals properly. The New Year’s Resolution is a good place to start!

Interested in working with a sport psychology consultant on your goal setting plan? Contact SPINw to set up an appointment!

Sports Identities

It happens at all levels. Pros retire and move on to the broadcast booth. High schoolers graduate and get to the next level - some realizing they won't make it big. Older weekend warriors gradually realize they can't compete like they used to.

At all levels of athletics, the transition point is eventually reached for most of us when we realize we can't always go on. Maybe it's age, or injuries, or other factors, but at some point the identity of pure athlete is lost.

What is the impact of losing our identities? How can some athletic identity be preserved, even if competition at previous heights is no longer possible?

Leave your comments about athletic identity, and it's loss, below.

Home field (dis) advantage?

It's assumed in sports that playing at home ALWAYS gives an advantage to a team. The roar of the crowd helps push the team to greater heights, building leads and coming from behind, right?

Maybe not. A new story in the Toronto Star tells us the Maple Leafs win at home only 49.4% of the time since 2005 and a remarkable 39% last season.

The reason may be simple - increased pressure to playing at home. The home crowd comes expecting a win, and good luck to the home team if they lose. One ex-Leaf said "Especially if you're not playing well, there's the pressure of, `Oh God, if I mess up they're going to be talking about it in the paper all week and I'll get booed off the ice'."

A Champion's Evolution

What happens here at the 0:13 mark?

Look familiar from Federer? Maybe not in recent years, but competing with emotions in check has always been a challenge for Federer.

An amateur opponent from 1996 said of the young Roger, "When things weren’t going his way, he had a tendency to hang his head and just have a negative attitude going on.”

It was so bad early in his career the now 15-time major champ had a reputation as a soft player who couldn't fight

his way through a tough match. How the times have changed - perhaps it was maturity, perhaps it was his work at 16 and 17 with a sport psychologist that helped Roger learn to play with his temper instead of against it.

What are your experiences at playing with, and against, temper and anger during competition? How have you gotten the best of it, and it of you? Share your thoughts in comments below. Also, check out the whole report on Federer from the New York Times here.

Tips for building focus and getting In the Zone

Clinical Psychologist Bryan T. Karazsia, in a recent article, offers some interesting tips for building focus and getting in the zone. Some of his ideas include:

Visualization - Practice seeing performance success in your mind before competition even arrives. That way, when the big moment arrives, you've already lived through it.

Breathing - Slow, regular, deep breathing is key for competitors at any level to relax themselves. As clutch moments arrive, breathing work can serve to calm those jittery nerves and upset stomachs.

Cue words - Another useful skill to learn is that of a cue word which prompts us to think of relaxation. Karaszia himself uses "ocean", while other examples could be "clear", "calm", or "breathe".

Remember, these are all skills to be learned. Just as we hone our bodies for competition, so does the elite athlete hone their mind. Regular practice, with the guidance of a SPINw sport counselor, is the key for developing these techniques.

Of course, for those of you familiar with sport psychology, these ideas probably aren't new. What may surprise you is that these tips were offered for a narrower niche: hunters. That's right, Dr. Karaszia's advice and tips appeared in Peterson's Bowhunting. Said the doctor, in summary of the benefits of sport psychology: "The fields of clinical and sports psychology have proven that these [mental training] methods can enhance your performance in the field -- so much that the best athletes in the world have paid thousands of dollars to get some advice from a sports psychologist."

Interesting to see our field expanding into more and more areas....

Read the whole article from Peterson's Bowhunting here.

Paddy's Psychology

Check out these quotes from 3-time Major Champion Padraig Harrington about sport psychology. Ask yourself if you agree, disagree, and why.

"It ain't rocket science what they, [sport psychologists] tell you."

"It's not going to be some big secret that nobody else but me knows. But knowing it and having the discipline to follow it are two different things."

"You rarely learn from winning...when something is painful, you tend to learn a lot more from it."

"I'm more likely to get into the zone when I'm nervous and have adrenaline going."

"Things like 'inside the present' or plenty of 'respect your routine' or 'acceptance' and 'patience, no judging, no analyzing, [are important sport psychology skills].'"

Good stuff here from Paddy. The first two quotes tell us a lot about the skills sport psychology teaches us. Much of it is not an abstract, new-age concept that's hard to grasp. Skills like staying positive and visualizing our goals are pretty straightforward - but, like Paddy makes clear, there's a difference between KNOWING and DOING. It's important to rehearse and practice the mental game skills we've learned.

The third quote while painful, can ring true - it is in our tough times, in our defeats, when we can learn much about ourselves and our mental game. Acceptance here is key - the nonjudgmental observation of our mental game in order to objectively see ourselves, our skills, and our challenges and areas for improvement.

The fourth quote demonstrates a concept in sport psychology known as the Yerkes-Dodson Law. Basically, it says that humans do their best at performance-related tasks (like sports!) with a certain amount of anxiety - not too little, or we're bored, and not too much, or we're overwhelmed. Paddy is describing this when he says a certain amount of nervousness helps him get in the zone. Check out a picture of the concept here.

The fifth one is up to you to interpret. Tell us what you think about those concepts in the comments section. What do those (inside the present, respect your routine, acceptance, patience, no judging, no analyzing) mean to you and your mental game?

Read the whole article about Harrington's mental game practice from the Minneapolis Star Tribune here.

Book Review - Just Kick It: Tales of an Underdog, Over-Age, Out-of-Place Semi-Pro Football Player by Mark St. Amant

Having been a high school kicker myself growing up in Florida, this book caught my attention right away. And after picking it up, it was such a good read that I completed it in only 3 days. The story spoke to me in a number of ways: going from soccer player to place kicker, fitting in as a minority being one of the only white guys on the team, the thrills and anxiety of competition, and the question that goes through the mind of most over-the-hill athletes - "Could I still do it?" Not only that, but now, as a sport psychology consultant, there are tons of great, experiential anecdotes about the mentality of an athlete in this book.

In Just Kick It, writer Mark St. Amant chronicles his first season as a 37-year-old, first time place kicker for the Boston Panthers, an inner-city Boston semi-pro football team. After researching the history of semi-pro leagues in the United States (which would have made a pretty interesting book on its own), one of St. Amant's contacts asks him if he'd be interested in kicking for the Panthers and before he knows it he's blurted out "Sure, why not?" St. Amant's writing style is compelling, mixing stories about practices, games, his teammates' backgrounds, disappointments, and celebrations.

In my own experience, I found that being a kicker had all the mental challenges faced by a golfer, but with 11 guys way bigger than you barking at you, talking smack, and then charging you at full speed, praying for a chance to pummel the poor kicker. Another mental challenge is that you are not quite looked at as a real football player, but depended upon heavily to win or lose games - in other words, a necessary evil. But perhaps the greatest challenge I faced was getting on the team to begin with. Coming from the soccer team, incorrectly labelled a wimpy sport, being unsure of my ability, and having to learn a new kicking technique (I distinctly remember hitting the center in the butt in my first two practice field goal attempts, and the look he gave me and then the coach afterwards) was not easy.

St. Amant captures these challenges in great detail. Joining the team in the first place, not knowing anyone, and having to prove himself not only to the team and its coach, but in his own mind as well, were the first obstacles. Later, in another instance, he is put in a situation where the amount of extra conditioning the rest of the team had to do was on his shoulders. And then the pressures of kicking live, in games, with fans and teammates looking on, he describes his successes and failures, and the confidence and focus involved in each. His explanation of his mental state in each of these situations contain great lessons that could be applied to any athlete.

The confidence and mental state of any athlete is crucial to the success and enjoyment of any athlete. I highly suggest Just Kick It for athletes and coaches alike. It's well written, funny, and sometimes sad. I found myself a Boston Panther fan at the end of the book, cheering them on as the good guys, and hoping their season would keep going. The details of the sport psych side of his experience: teamwork, positive thinking, focus, and confidence, that he lays out in the book will definitely give you something to use in your own sport.

Slump-Busting Tips

Slumps - we've all been there. Sometimes we know why, and sometimes we don't, but for some reason our performance, energy, and focus just aren't there for a certain period of time. Sometimes it's short, sometimes long, or sometimes in between (check out our article about David Ortiz's early season slump below).

However, most of us aren't a professional of Ortiz's caliber, so we need resources to break out of our own little slumps. Forbes.com has teamed with some sport psychologists to develop some quick tips for exercise and performance slump-busting anyone can use. Shawn Arent, a Rutgers professor of Exercise and Sport Science, had some takes on getting out of the funk, and much of it can relate to life stressors separate from sport. "The brain doesn't distinguish between physiological and psychological stresses. They all add up and can affect your endurance. On the one hand, exercise does reduce anxiety. But on the other hand, your performance may suffer based on your stress level."

Some basic tips for slump-busting and power performance:

Manage Stress. It's key to develop a strong work-life balance. The recreational athlete or Weekend Warrior worrying about Monday's board meeting is unlikely to reach his or her maximum performance at the gym after work. Leave work or other stressors in their place.

Don't Overthink. It's easy to pick up any number of sport-related magazines and get some tips for good performance there. But, once we get to the competition, this leaves our heads spinning with little fixes or improvements and inhibits power performance. Try your best to think positive (see preceding post) and save the quick-fixes for practice.

Forget the Past. It can be difficult to forget about past mistakes or losses in competition. The key here is acceptance - we're all human, we all make mistakes, and nobody is perfect in sports or life all the time. Realizing this can help us forget about the past and focus on a positive performance in the present.

Read more tips on slump-busting from Forbes here.

Let us know - what strategies have worked for you in the past? What is the experience of a slump like, and how did you break out of it? Leave comments for discussion below.

Andy Murray: Sport Psych at Wimbledon

Fan favorite Scot Andy Murray didn't make it to the semi finals at Wimbledon this year just on the strength of physical talent alone. Murray's work with a sport psychologist has dramatically improved both his performance and his notorious emotions. While Murray is still susceptible to mood swings during a match, he has improved from his past behavior. Says performance analyst Emma James: "You have to be very aware of what your conscious thought processes are going through. If you start to have a thought process about what not to do, it will have an adverse affect... By focusing on what you do want to happen, that's the way to make sure the body will follow through with it."

James is describing a phenomenon in which our bodies tend to replicate the thoughts in our mind, conscious or not. Where this can have adverse effects in athletics is the tendency to remind ourselves of what NOT to do. For example, the point guard at the line at the end of a close game may say to him or herself, "Don't miss this one now, we need to hold the lead."

We've all heard of the famous psychological experiment - the one where the researchers instructed their subjects to absolutely NOT think of a white bear, then asked them what the first thing that popped into their minds was. Of course, the participants could think of nothing other than white bears.

Sports performance involves the same techniques - if we are constantly telling ourselves what not to do during competition, we will likely produce poor performance and negative mindset. That point guard at the line would do better to fill their mind with an image of the ball making a perfect arc through the air and swishing through the net rather than tell themselves not to miss. Since our bodies tend to act according to the thoughts in our minds, always try to envision the positive - and never tell yourself what NOT to do.

Check out the rest of the Andy Murray article from the Scotsman here.

Tips for the weekend warrior

Sport psychology is often seen as something for professionals, Olympians, collegians, and high level youth athletes. And while this is true, improving the mental part of the game to enhance performance can be beneficial for athletes of all levels. For the weekend warrior, a better performance usually makes athletic participation more enjoyable and a better experience. That is an area where sport psychology can be beneficial to anyone.

For instance, I played soccer competitively through college. Looking back on my experience, I can say with confidence that working with a sport psychologist would have been a huge help. Now, as weekend warrior, I still play for the love of the game, to get exercise, and hang out with friends. But even though this isn’t something I train for, or practice, I still want to perform well. It’s even expected. But carrying the same expectations of my performance today that I did in college is not realistic.

I think this is true for most people. So for you weekend warriors, who don’t have time to practice, but love to play pick-up or league games for fun, here are three sport psych tips to help improve your performance, and maximize your enjoyment.

1 – Set small goals.
Don’t try to do it all. Don’t expect to play like Jordan or Tiger, or even your 18 year old self. Focus on one thing you do well or would like to do, and make that your success. Odds are that focusing on that one thing will clear your head and allow you to get into the flow of the game. When you get success early, confidence rises. When confidence rises, so does performance.

2 – Remember to Breathe!
Tired? Take slow, controlled, deep breaths to recover. Frustrated? Take a deep breath to relax. Unfocused? Take a deep breath to re-focus. Breathing is your link between your conscious mind and unconscious mind. Being conscious of your breathing allows you to be in control.

3 – Have a positive mantra.
Have a mantra that you repeat to yourself during competition. Something positive that sums up what you want the experience to be about. “Always run back on defense,” “I am getting a great workout,” and “Stay positive” are good examples of a positive mantra. Repeat this mentally throughout competition to not allow negative or distracting thoughts (“I am horrible!” “What am I doing out here?” “Is it over yet?”) to take over.

These three mental skills are not that different from what I would have a high level athlete do. Being relaxed and in the moment, and enjoying playing will almost always lead to better results than being tight, frustrated, and down on yourself. Weekend warriors – use your mental strength to enjoy your sport even more.

Papi's Struggles

When asked about his play during an 0-7 outing against the Angels in May, David Ortiz's answer was short and to the point. "Just put down 'Papi stinks". The Red Sox Sluggers' struggles at the plate have been well publicized this season, as he's hitting only .197 with 2 home runs - not the numbers Sox fans are normally used to from their DH. Sport psychologist Dana Sinclair offered an opinion on slumps among elite athletes: "Top-level guys know what they're doing. When you get down to it, they know how to hit, they just start to think about too many things and try to do too much and try too hard. It's a process of getting them from distracted thinking to normal performance characteristics."

Some theorize the problems for Ortiz are all mental, some think they are related to a wrist injury from last year, and some think he's just getting older. Common work with 'overthinking' athletes includes relaxation techniques, always trying to think positive, and narrowing the mental focus to one specific area.

Whatever the cause of his problems is, most experts agree on one thing regarding Ortiz - he is an excellent hitter at the core, and needs to find some way, any way, to get back to his natural form and technique without getting in his own way. Have you struggled with cold streaks or slumps in your athletic or coaching career? Comment on your experiences and ways of breaking the slump below.

Read the whole Ortiz article from Boston.com here.

SPINW Now on Twitter

We've made it even easier for you to get access to the latest news, tips, research, and more from the world of sport psychology! Follow us on Twitter at twitter.com/spinw for all the newest updates.

Website Difficulties

As some of you may have noticed, we have been experiencing some difficulties with out website over the past week.  We have discussed it with our provider, and they have assured us that they are doing everything they can to resolve the situation.  

If you have any questions or concerns, please let us know at info@spinw.com.

More evidence on the power of positivity

Despite some prior studies demonstrating the benefits of positive comments to athletes, there are still those of the opinion that a criticism-based commentary style is better for development. New research out of the University of Exeter may put those opinions to rest.

The study focused on golfers, both professional and amateur. The golfers received consistent positive emotional support from researchers. The support ranged from listening to their thoughts and problems to giving positive feedback regarding skills and performance to helping with everyday tasks, such as travel arrangements.

And the results were clear - over the 10 competitive events played by the golfers during the course of the study, they showed an average score reduction of 1.78 strokes. How significant are these results? Given that four players at the top of the leaderboard were separated by only 2 strokes this weekend at Quail Hollow, they seem to be pretty important.

Read more about the study from The Telegraph.

Preparing for Tryouts

Tryouts for any sport at any time can be nerve-wracking. It is huge event where coaches you've never met are watching you play, writing down notes on a clipboard, and talking quietly with other coaches while you play.

"Is he writing down something about me?"
"Did she see that mistake I just made?"
"Oh, man, what if I don't make it?"
"What if I make a fool of myself?"

These are pretty common thoughts that can come up while playing during a tryout situation. They are natural thoughts, and not bad really if they are motivating for the player. But more often than not, these thoughts can take a player's focus off of playing and doing well, and become negative distractions.

These thoughts can also come up weeks or even months before tryouts and can be extremely detrimental to the player's confidence and energy level. In working with young athletes, I often get calls from parents that go something like this: "My son/daughter has ODP/club/high school tryouts next week and is very nervous, and it is effecting his/her performance. Is this something you can help with?"

The answer is yes and no. While working with a sport psychology consultant is a great way to learn tools to reduce anxiety and effectively control emotions so allow the player to play up to potential, a week may not be enough time to help fully. Depending on the level of anxiety, this may take a month or two, or it may be able to be accomplished sooner. So while more time is ideal, a meeting or two can definitely be worthwhile for the short team.

However, working full on with a sport psychology consultant may not be realistic, so as competitive youth soccer clubs head into tryout season, here are some mental tips for players and parent in getting prepared.

Players
The key for players going into tryouts is to be as confident in their abilities and as focused on them as possible. Building confidence is a process and is based on these factors:

• Positive preparation leading up to tryouts
  This includes practicing your skills (be sharp!), training hard (be fit!), and making sure you are well-rested and well-nourished (be healthy!). In short, control the controllables.
  
• Know yourself
  You must know what your strengths and weaknesses are and focus on showing your strengths. Know not only your soccer skills, but also your physical skills (speed, strength, etc), and your mental skills (leadership, communication, intensity, etc). Coaches are looking for all three aspects.
  
• Set goals and stay focused on them
  Set goals for the tryouts based on the preparation you put in, and your strengths. If you are a great passer, focus on that instead of trying to dribble. If you are a hard worker and strong defender, make sure that you focus on that for tryouts. Instead of focusing on the "what if?" questions, focus on what you know you do well, and do it!
  

Parents
You know your kids the best. As the tryout (or any big event) approaches, be aware of your child's actions. Do they seem more nervous, more quiet, or noticably off? As much as we'd like for our kids to come to us when they are feeling this way, for the most part it doesn't happen. If you do notice the extra nerves, here are some steps you can take:

• Ask questions.
  "How are you feeling for tryouts?" "Has the coach mentioned what he is looking for in tryouts?" "What are your goals for tryouts?" This is a good start to being able to support your young athlete.
  
• Be positive and instill confidence.
  Pick out a couple aspects of your young athlete's game that is positive and give feedback. This does not have to be a monologue - a simple "Hey, I noticed in practice how you were talking and being encouraging to your teammates - good job." or "I have noticed that your ball control has improved this season." will do just fine.
  
• Encourage extra work outside of normal practice.
  Be a positive force in making sure your child is building confidence is his skills, fitness, and health. Doing the extra work outside of team practices can make all the difference, and a little encouragement from parents goes a long way.

The bottom line for players going into tryouts is to be focused more on what is happening, rather that what might happen. Focusing on the present and the postive, rather than the future and potential negative. Do what you do well, and the coach will notice. Do what you do not so well, and the coach will notice that too. Control the controllables, and you will do well.

Good luck in your tryouts!

Channel 8 with SPINw's Brian Baxter

Follow this link to see Brian Baxter's interview with channel 8 about what it means to be Blazers fans.

Welcome to the newest member of our team!

SPINw is proud to announce a new member of our team - Brian Baxter, MA Sport Psychology.  Brian obtained his Master's in Sport Psych from JFKU in June 2004, and started his consulting practice at that time.  Check out this interview with Brian, and get to know him a little better!  

SPINw: How did you become involved sport psychology?

Brian: During college I majored in psychology and after college I started coaching soccer. I guess these two passions combined and led me into this field. As a coach I was really fascinated by the mental side of the game: motivating players to make sure they play up to their potential both as individuals and as a team.  In 1998, when I was getting my USSF C license, I learned that the field of sport psychology existed at a presentation by Darren Treasure. What he said really resonated with me, and I decided to veer off the coaching track and go more into sport psychology.  2 years later I moved across the county and enrolled in the sport psychology program at John F Kennedy University in California.

SPINw:  Do you still coach soccer?

Brian: I stopped coaching competitive soccer about 2 years ago to focus more on my sport psychology consulting. However, I do coach my son's rec league, and I put on my own soccer camps and clinics.

SPINw: Tell us about your experiences in sport psychology since getting your master's degree.

Brian:  One thing that I really like about the field of sport psychology is that there are so many ways to deliver the service. Through individual and team consulting, coaching and parenting education workshops, as well as writing articles, you can help athletes. Currently I run a sport psychology program at a soccer club in Beaverton. I work closely with the teams and coaches, and sometimes with the parents. I like the well-rounded aspect of what that program has become.  While most of my work has been in soccer, I have really enjoyed the variety of sports and athletes.

SPINw:  What other sports have you worked with?

Brian:  Basketball, baseball, golf, swimming, tennis, cross country, motocross, and mixed martial arts.

SPINw:  Tell us about your personal athletic history and experiences.

Brian: I played just about every sport growing up. Soccer from age 5 through college and I still try to play in leagues when I can. I played football in high school (kicker, of course). I play pickup basketball once a week. I also love to snowboard.

SPINw:  What is your primary philosophy regarding working with athletes?

Brian:  I see myself as part teacher and part counselor. I believe that athletes know themselves better than anyone else, but often don't know it or don't want to admit it. My primary task is to get the athlete to become accutely aware of the issues he or she is facing, and work together to develop strategies to overcome them. My second task is to guide the athlete through the process of implementing these strategies, so that they become second nature. 

SPINw: What is your primary philosophy in working with coaches and parents?

Brian:  The keys to being a good coach or sport parent are awareness, honesty, and communication skills.  Coaches need to be aware of themselves and the players they coach, and be able to communicate their ideas effectively. Parents' most important role is to be supportive of their athletes, through failure and success.  I try to get any adult involved in sports to know when to get involved, and when to step back and let the athlete learn on their own.

SPINw:  Who can benefit from sport psychology?

Brian:  Anyone this side of Michael Jordan!  Seriously though, anyone who wants to improve their performance or enjoyment level in sports.

SPINw:  What are some examples of those benefits?

Brian:  Increased confidence, better focus and concentration, less stress, more enjoyment, new coping skills not only for sports, but for other areas in life too.

SPINw:  Any favorite stories or anecdotes to relate?

Brian: Working with a high school team, one of the players was telling me about how he overthought everything, and how that made him nervous and effected his performance. Mentioning another player on his team, he described him as "too dumb to get nervous."  On the heels of that comment, he asked me, "Is your job to help smart people stop thinking?"   I had never heard sport psychology laid out quite like that, but I have to admit that he had a point!

SPINw: Are you from the NW?  What brought you here? Tell us about your family.

Brian: I am originally from Gainesville, FL, but I have lived all over.  My family and I moved to Portland from the Bay Area, CA in 2005 because we wanted to stay on the west coast, but in a smaller city with better access to the outdoors. So far, we love it.  My wife Debbie is a photographer, and my 6 year old son, Hawk is a kindergartener.  We also have black lab, Murphy.

Playing for others

Despite last night's loss to the Tar Heels, the Michigan State Spartans had an extra motivating factor powering them through a successful NCAA tournament run.  As the Charlotte Observer reported, Michigan's struggling economy served to encourage the players.  Guard Travis Walton defined the situation:  “It's good for us to have the city and state on our back, because they're motivating us, and when you're tired or hurt, you're thinking of playing for those people."

Other teammates expressed similar sentiments, and it seemed that the players as a group knew that they were providing a distraction and relief during troubled times.  However, is such motivation a good thing?  Sport psychologist Michelle Joshua can argue on both sides of the issue.  On the one hand, having a powerful factor such as playing for something greater than yourself can be very beneficial.  At the same time, outside pressure of such magnitude can sometimes lead to cautious, inhibited play.

Check out the article from the Charlotte Observer to see other examples of athletics representing something greater on a social scale.

New Findings on Exercise Adherence

Conventional wisdom from the fitness-club world held that the best way to keep people interested in exercising was to offer price plan discounts or other incentives after the "novelty stage" began to wear off. However, new research out of the UK on exercise adherence shows that this may not be the case.

Their findings demonstrate several factors may be more effective at generating adherence among exercisers, including:

• Staff engagement
• Staff encouragement
• Easy access to classes and programs
• A non-threatening environment

Of course, while valuable, their findings are relatively limited to the corporate world of gym clubs. What other factors are beneficial in cultivating sport and exercise adherence? What should we know as sport psychologists, trainers, and coaches to aid in motivating our students or athletes?

• Past performance is an indicator of future performance. Maintaining a sustained involvement now enhances an individuals' likelihood of participating years down the road.
• Build self efficacy by tailoring a sport program to the individuals needs, providing positive support through encouragement, and measurable goals. Self efficacy, the feeling that we are capable of completing a specific action or task, is key for athletic adherence and performance.
• Don't do it alone! Research consistently has demonstrated that exercise and athletic adherence is lower when an individual tries it that way - as an individual. The support and encouragement of family, friends, and teammates should be developed.
• Don't do it far away! Athletic participation is always easier when it's more convenient. Exercisers and athletes should be encouraged and helped to find ways to participate close to home, where it's easiest and most convenient.

Read the whole article from Medical News Today here.

Sport Psychology with PGA Player of the Year

It's not common to get an insight into the mindset of championship athletes, so when Padraig Harrington, winner of 3 Major Championships in the last 2 years, spoke with the San Diego Union Tribune, SPINw listened.

Padraig described several positive mental habits which he routinely practices during a round. He's "always playing a mental game. I'm always trying to be reasonably positive. In some ways, I'm preparing myself for a battle tomorrow. When I say I'm struggling a bit, I'm trying to get into my head that I'm going to have to knuckle down and work hard to save every shot."

He describes two definite positive thought patterns. First, he's focusing on positive events and plays. Obsession with negative events or poor performances can lead to recurring negative self-talk and lowered confidence. Padraig also demonstrates a focus on this shot, in this moment. By maintaining his focus in the present moment, he's not thinking about the missed putt on 13 or the bad chip on 14; he's truly grounded and aware of himself and the task at hand. Both of these traits, thinking positively and staying present, are excellent habits for the mentally strong athlete.

And one more thing - how does Padraig feel about the long-awaited return of Tiger back to the tour? “I am looking forward to Tiger coming back and taking some of the spotlight off me. It's much easier to win a tournament under the radar.”

Read the whole report from the SDUT here.

The State of Sportspersonship

One need not be combing the sports news airwaves these days to find stories regarding poor examples of sportspersonship.  This weekends' Super Bowl gave us a fine example with Santonio Holmes imitation of LeBron James' famous "chalk toss" following his touchdown catch.  (Of course, using the ball as a prop in any celebration is, by rule, an automatic 15-yard penalty, but that's an issue for a different forum.)  Another recent infamous example was the face-stomp suffered by Arizona's Chase Budinger during a recent basketball game.

As we're in danger of being overly negative regarding the state of sportspersonship, we can't forget the shining example set by Central Washington players carrying Western Oregon's Sara Tucholsky around the bases as she was injured rounding them after hitting a home run.

However, it does seem that sportspersonship recently has been on a steep decline.  For more examples, check out Jerry Carino's column from back east.

Given the recent negative examples peppering our sports pages, what are some strategies coaches can employ to reinforce positive sportspersonship?  Some examples include:

-Define sportspersonship.  Give definitions to athletes so they know for sure what is and is not appropriate behavior.  Some examples are respectful conduct to opponents, not arguing with referees, and not criticizing teammates.

-Reinforce appropriate behavior.  Reinforce and make examples of positive sportspersonship behavior, while penalizing negative occurances.

-Model appropriate behavior.  It's difficult to coach positive behavior while not demonstrating it yourself.

-Describe WHY sportspersonship behaviors are important.  Simply saying thayt sportspersonship is important is not enough; giving rationale for why helps give it depth and strength.  Common reasons include "Treat others the way you'd like to be treated," and "It's simply the right thing to do."

Substance Abuse Re-Visited

Surely, we're all familiar with the most recent story in the Michael Phelps saga:  alleged marijuana smoking followed by the South Carolina Sheriff's release that charges may be filed against him.  SPINW has previously discussed alcohol abuse among NFL professionals (see November 30 '08), but what are the rates and implications of substance abuse among other levels of athletics?

Some sport psychology research indicates some troubling trends, particularly among college athletes.  For example, research by the College Student Journal demonstrated that college athletes drank earlier in life, drank more overall, binge drank more frequently, and encountered more alcohol-related problems than non-athletes.  In regards to marijuana, 27.1% of college athletes reported smoking marijuana, as documented by Central Connecticut.  Those that did use marijuana said they did so for social reasons, or to feel good.

Why may athletes demonstrate higher use rates than non-athletes?  Some reasons may include:

-Stress.  Athletes, especially at high school and collegiate levels, are under more stress today than ever before, juggling practice, games, recruiting, academics, and leisure.  Easily available substances, such as alcohol and marijuana, may serve as a release.

-Social pressures.  Many institutions, especially college campuses, may have an established culture of drinking partying, which can increase rates of substance use and abuse.

   

Athletes' Amnesia

Philadelphia quarterback Donovan McNabb recently struck a chord with Philly fans by claiming he had a "great" 2008 season.  Undoubtedly, some might cite the incident of not knowing that games could end in ties as evidence to the contrary.  However, the Philadelphia Inquirer spoke with famous sport psychologist Bob Rotella to get a different interpretation.

Rotella's take was simple:  "The great ones have instant amnesia - no matter what just happened, they're able to pull out the positive."  Rotella, who has worked numerous pro kickers (who, for obvious reasons, have to have a short memory) and championship golfers Trevor Immelman and Padraig Harrington, goes on to describe a common practice of Tiger Woods:  When answering a question about his drives being off line that day, he "talks about how good his course management was, how good he was putting it."

Of course, it's not that poor performances or mistakes aren't filed into memory for later points of improvement.  The important point here is that mentally tough athletes primarily focus on positive performances, both to build confidence and to use as examples for positive self-talk and visualizations later on.

While it seems obvious, the values of focusing on the positive cannot be overstated.  A focus on negative events can lead to negative self-talk and excessive anxiety in future performances.  However, by staying focused on the positive from a competition or a season, we can come away with a sense of accomplishment, pride, and use the experience to motivate us in the future.

Check out the whole Inquirer report here.

Golfers Anxiety

"The only thing we have to fear is fear itself." - Franklin Delano Roosevelt

What is it about anxiety in golf? Is it the fact that you're alone against the course?  Or that others may be watching?  Why can one small swing fix work one day, only to leave us hanging the next?

While it may have many sources, we can all agree that anxiety in golf can be a crippling opponent.  However, when understood properly, it can be negated, or even turned to our advantage.  Part of the problem could be a general misconception about the nature of anxiety in general.  Many may believe that any amount of anxiety or nervousness is abnormal or wrong.  However, the truth is quite the contrary - everyone experiences certain amounts of normal, healthy anxiety before any performance task; this should not be our concern.  Rather, excessive amounts of anxiety which cause serious distress should be seen as an area for improvement.  Simply experiencing anxiety is a normal response.

For proof of this we need look no further than basketball great Bill Russell, who famously threw up before important games.  In fact, his teammates came to use that as a barometer that he was prepared for a big performance.

So, it is time for a newer understanding of anxiety for golfers, and all athletes.  Placing the expectation on ourselves that we should never be nervous or anxious can lead to a vicious cycle of fearing anxiety itself, then getting more anxious, then becoming self-critical, which in turn leads to elevated anxiety.  

Instead, our understanding of anxiety should be that nervousness and anxiety is a natural response, experienced by everyone, to stressful performance situations.  If we find ourselves becoming excessively nervous (as possibly indicated by some responses such as clammy hands, negative self-talk, or upset stomach), it might be time for some calming exercises such as a breathing-centering routine, stepping back from the ball and starting our pre-shot routine over, or some positive visualizations.  The final key to understanding anxiety is to remember that different people experience anxiety differently.  The key is learning our own anxiety responses and how we perform under duress, and modifying our routing accordingly. 

Read more about golfing anxiety from Medicus Golf here.