THE PSYCHOLOGY OF PEAKING
The psychology of perfomance peaking is equally as important as utilizing proper physiologic components, yet is often overlooked entirely by athletes and coaches alike.
This page will expose you to the psychological factors that come into play during peaking for competition, and how this can effect performance.
Below shows a chart that breaks down the objective and subjective aspects of performance peaking. As you can see, pyschology plays a role in both physiologic function (such as inflencing the central nervous system) as well as effect confidence and motivation- behaviors that can vastly effect performance on a big day.
The psychology of perfomance peaking is equally as important as utilizing proper physiologic components, yet is often overlooked entirely by athletes and coaches alike.
This page will expose you to the psychological factors that come into play during peaking for competition, and how this can effect performance.
Below shows a chart that breaks down the objective and subjective aspects of performance peaking. As you can see, pyschology plays a role in both physiologic function (such as inflencing the central nervous system) as well as effect confidence and motivation- behaviors that can vastly effect performance on a big day.
(coachr.org)
The 3 critical psychological factors that have been determined to effect performance outcome the most are stress, concentration, and confidence. We will also look into how these variables can be controlled in order to maximize an athletes potential. 1
STRESS
-Stress directly effects the level of arousal and anxiety in an athlete, which can be somatic (body focused) or cognitive based (feelings and thoughts). 1
-Learning how to cope with stress allows us to use this arousal to our advantage.
-A physical reduction in stress (such as decreasing load of exercise during a taper) is shown to alleviate some of the mental overload that athletes face from day to day with tough training regimins. 2 This helps prevent burnout, a term used for athletes pushed too far mentally.
-tools such as imagery, goal setting, self talk, and restructuring, may assist an athletes perceptions toward stess, which will be discussed further. 3
-Stress directly effects the level of arousal and anxiety in an athlete, which can be somatic (body focused) or cognitive based (feelings and thoughts). 1
-Learning how to cope with stress allows us to use this arousal to our advantage.
-A physical reduction in stress (such as decreasing load of exercise during a taper) is shown to alleviate some of the mental overload that athletes face from day to day with tough training regimins. 2 This helps prevent burnout, a term used for athletes pushed too far mentally.
-tools such as imagery, goal setting, self talk, and restructuring, may assist an athletes perceptions toward stess, which will be discussed further. 3
CONCENTRATION
-An athletes level of concentration directly effects administration of skills during competition, which will undoubtably effect performance outcome.3
-Learning to zone out distractions and focus on the task at hand will promote peak performance.
CONFIDENCE
-An athletes perception of completing a task has been shown in psychological journals to directly effect performance outcome.3
-Competency of an activity is shown to directly effect confidence levels.3
PUTTING IT TOGETHER: CREATING "FLOW"
Flow has been interpreted as "A feeling of being in complete control, confident, completely absorbed in an activity, and a perceived sense of doing no wrong," and is commonly associated with the best performances an athlete experiences. 4 6
A series of mental strategies can be applied to control confidence, concentration, and stress, in order to maximise the level of flow an athlete experiences leading into and during competition.
Goal Setting: Studies show that goal setting is key in the development of concetration and confidence for an event or sport over an extended period of time, which will benifit an athlete both in the short and long run. Setting periodic goals such as timing on an event, points scored, placement, etc, will help keep an athlete focused on improving, and will help minimize distractions that deter athletes from their best performances. 3 5
Event/Competative Planning: Planning ahead of time for an event is an excelent way to minimize negative stress leading into a competition. This includes planning things such as the taper ahead of time, meal planning, as well as logistical knowledge of the setup of a competition, the location, and contengency plans for issues that can occur without warning. 3 5
Visualization: One of the most crucial tasks an athlete can perform leading into a contest is the visualization of their success, actions, and strategies used. This can greatly assist an athlete in the development of confidence and self-efficacy, as an athlete confirms to ones self that they do indeed possess the skills required to win. Furthermore, visualization allows for an athlete to shut out outside distractions and remain concentrated on the task at hand. Visualization of success promotes the positive reactions to arousal from stress, "amping" up an athlete. 5 6
For a more in depth guide to goal setting, planning, and visualization techniques, visit http://www.mindtools.com/page11.html
Flow has been interpreted as "A feeling of being in complete control, confident, completely absorbed in an activity, and a perceived sense of doing no wrong," and is commonly associated with the best performances an athlete experiences. 4 6
A series of mental strategies can be applied to control confidence, concentration, and stress, in order to maximise the level of flow an athlete experiences leading into and during competition.
Goal Setting: Studies show that goal setting is key in the development of concetration and confidence for an event or sport over an extended period of time, which will benifit an athlete both in the short and long run. Setting periodic goals such as timing on an event, points scored, placement, etc, will help keep an athlete focused on improving, and will help minimize distractions that deter athletes from their best performances. 3 5
Event/Competative Planning: Planning ahead of time for an event is an excelent way to minimize negative stress leading into a competition. This includes planning things such as the taper ahead of time, meal planning, as well as logistical knowledge of the setup of a competition, the location, and contengency plans for issues that can occur without warning. 3 5
Visualization: One of the most crucial tasks an athlete can perform leading into a contest is the visualization of their success, actions, and strategies used. This can greatly assist an athlete in the development of confidence and self-efficacy, as an athlete confirms to ones self that they do indeed possess the skills required to win. Furthermore, visualization allows for an athlete to shut out outside distractions and remain concentrated on the task at hand. Visualization of success promotes the positive reactions to arousal from stress, "amping" up an athlete. 5 6
For a more in depth guide to goal setting, planning, and visualization techniques, visit http://www.mindtools.com/page11.html
1) Potgieter J, Kidd M. Developing A Peak Performance Profile
Measurement For Sport: South African Journal for Research in Sport, Physical
Education ;2011, Vol. 33 Issue 3, p129
2) Bosquet L, Montpetit J, Arvisais D, & Mujika I. Effects of tapering
on performance: A meta-analysis. Medicine and Science in Sports and
Exercise. 2007. 39(8), 1358-1365.
3) Williams J, Krane V, Psychological characteristics of peak performance.
Applied Sport Pschology, Personal Growth to Peak Performance. 2001 (162-178)
4) Jackson SA. Athletes in Flow, a qualitative investigation of flow states
in elite figure skaters. Journal of Sport Psycghology, 1992. 4:161-80.
5) Godin G, Kok G. The Theory of Planned Behavior: A Review of Its Applications
to Health-related Behaviors. American Journal of Health Promotion. 1996, Vol.
11, No. 2, pp. 87-98.
6)Hammermeister J, VonGuenthner S. Sport Psychology: Training the Mind for Competition
Current Sports Medicine Reports. 2005. 4:60-64.
Measurement For Sport: South African Journal for Research in Sport, Physical
Education ;2011, Vol. 33 Issue 3, p129
2) Bosquet L, Montpetit J, Arvisais D, & Mujika I. Effects of tapering
on performance: A meta-analysis. Medicine and Science in Sports and
Exercise. 2007. 39(8), 1358-1365.
3) Williams J, Krane V, Psychological characteristics of peak performance.
Applied Sport Pschology, Personal Growth to Peak Performance. 2001 (162-178)
4) Jackson SA. Athletes in Flow, a qualitative investigation of flow states
in elite figure skaters. Journal of Sport Psycghology, 1992. 4:161-80.
5) Godin G, Kok G. The Theory of Planned Behavior: A Review of Its Applications
to Health-related Behaviors. American Journal of Health Promotion. 1996, Vol.
11, No. 2, pp. 87-98.
6)Hammermeister J, VonGuenthner S. Sport Psychology: Training the Mind for Competition
Current Sports Medicine Reports. 2005. 4:60-64.