Psychological Techniques for Improved Sport Performance | CSCS Ch 8

CSCS Chapter Study Guides & More: / drjacobgoodin
What psychological techniques can athletes employ to alter arousal and increase focus? In this video we'll explore techniques like autogenic training, imagery, and pre-competition routines. All information comes from ch. 8 of Essentials of Strength Training and Conditioning.
Get certified as a CSCS (Certified Strength and Conditioning Specialist). This lecture is part of a comprehensive and ever-growing video series covering topics related to strength training and conditioning: bit.ly/3tOJp5s
TIME-STAMPS
coming soon
RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or
endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
#CSCS #NSCA #DrGoodin
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/3tOJp5s
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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[@matthewwadley4348]

As someone who always has troubles with relaxation, I will be 100% using these for my own use. Now in terms of helping athletes, they can most certainly help and relax their nerves.

[@user-sd3sv7uq7f]

The mind has a powerful impact in the body! Teaching athletes to have a positive relationship with themselves is key for achieving their goals. Having that positive self-talk can be extremely helpful with athletes of all ages

[@joshcombs123]

Self talk is something we talk a lot about in baseball. It is an essential skill when it comes to high level sport performance, but it is very hard to master and easy to struggle with negative self talk.

[@greggoamorelli8860]

Lol good cameo by your mini assistant coach. Really happy you posted more CSCS videos. I’ve seen a few but always get more (and better) info out of your lectures, Professor Goodin. Thanks!

[@fernandobrown7289]

Just patiently waiting on chapter 9 now.

[@Nonya1010]

Been watching your series as I prepare for the cscs, and I gotta say I love how you throw in your humor, personal experiences, and every once in a while a kiddo roams through. It lightens the stressful prep for me, and it makes the videos feel closer to a classroom experience.

[@willhopkins4197]

I did pole vault in high school and I always used to visualize my vaults as well as repeat phrases on my way down the run way. So interesting to see these techniques my coaches taught me explained.

[@ameliabrock]

Self talk is so important! If we hear something enough times, no matter what it is we start to believe it, so it is great to be able to use it to work towards goal. On the flip side, negative self talk is super scary; it needs to be caught early on or can do serious life-long harm :/

[@julianasum8481]

This video has helped me realize how important positive psychology can be in terms of sport performance.

[@joyshang5670]

I like that there are more low key competitions that can help athletes ease their tension/pressure! Defintely helped me when I was younger!

[@madelinehernandez8838]

Learning about self-talk was cool. This helps athletes direct proper focus, assists with regulating arousal levels, and even reinforces motivation. When I played soccer I always found myself saying stuff out loud or in my head to get better and improve what I was doing.

[@kelli-lynroche8446]

I like how you discussed how the different forms of goal setting build upon each other and allow the athlete to become better and build self-efficacy.

[@BrianaReynoso]

I never realized how many relaxation techniques there are! I will definitely be implementing these next time!

[@greggoamorelli8860]

This info is JUST starting to be a focal point and applicable in the Tactical Strength and Conditioning world. It’s always been a factor, but have rarely held a spot light position in Tactical training until now.

[@hayleesaurette1798]

Self talk is hugely beneficial and an athlete benefits from having one positive phrase that they can repeat to themselves during performance.

[@hannahb872]

The relaxation techniques were a great reminder of being back in sports! I remember my softball coach telling the team to take a big breath and let go of the jitters before some of the stressful games.

[@audreyoates3242]

As a personal trainer, it's so important to understand these ideas and techniques to aid in behavior modification and set healthy standards their goals. Fitness and sports performance is a mental game, and understanding how to drive yourself or another person to success is imperative!

[@braedenmoore3743]

This reminds me of back when I played club soccer and the coach always played us a motivational speech and had us visualize what we wanted to do on the field before the game.

[@dereklinck2672]

Autogenic training The PMR cycle for each muscle group is replaced with an attentional state that focuses on the sense of warmth and heaviness for a particular limb or muscle group. Systematic desensitization Combines mental and physical techniques that allow the athlete to replace a fear response with a relaxation response. These were two very interesting techniques to learn about.

[@cameransherwood5157]

For me as a basketball player, self confidence was huge, believing that I could do what I wanted and make shots that I was shooting was so beneficial to my play on the court. I would be training in the gym over the summer and would literally be talking to myself as I was working through different drills, "Feet, Elbow, flow, follow through!" over and over and over till I had so much self confidence in the moves and shots I was taking that it became almost second nature. The power of our words and what we tell ourselves impacts our psychological so much its crazy.

[@jupshaw]

I think that self-talk is a huge factor in improving performance in high school sports. Even from my personal experience, I can vouch that creating a positive voice can go a long way.

[@zoiezantua7002]

There's so much that goes on behind mastering a skill in sport/lifting that we don't usually see and it's tough to think that it can be pretty nerve wrecking for athletes to get it right.

[@keonihughes4242]

Goal setting! Very important to implement short and long term goals to emphasize achievements and promote progress.

[@jadenrea1109]

The concept of imagery is a super crucial way for players to visualize themselves in the moment during a game. This helps players visualize what that moment may look like, and how their mindset must be during that moment. It is very helpful for athletes to take time to visualize their performance in a positive way.

[@wyattcarlson7504]

It is super interesting to me to see all the different ways that one can improve sport performance. A lot of the time it is not just about the physical aspects as it is about the mentality of the athlete before competing.

[@aribhalla9820]

I had never considered the arousal necessary for the bobsled pusher to successfully propel a bobsled! So cool that you were able to be friends with someone in such a unique sport.

[@torilucht5871]

Self talk, and positive self talk, can be the thing that helps an athlete succeed. As a coach or even as a teammate, helping an athlete know how to implement positive self talk into their training will only help improve their performance.

[@morganrolleri9198]

I found it very interesting that athletes use imagery to improve performance and encourage themselves.

[@bensonmutuvi8429]

My wrestling coach had us do a lot of these during practice and before matches. They definitely worked so it’s cool to see the background behind Them.

[@avajgallo]

I have recently done the Systematic desensitization technique and found it SO relaxing. Highly recommend.

[@moirabryson5042]

I actually use self-talk all the time however I never knew it was a technique to improve self-efficacy which is pretty cool. Thank you!

[@Adam.gates_]

Visualization has been such a useful tool for me, and is something I encourage my training partners and clients to do as well.

[@macynunez4455]

So cool to learn about the depth of each relaxation technique. I wish I had known about these as an athlete! So important to embody positive self-talk not only in sports but in life as it plays a huge role in how we execute everything!

[@isabellecousineau302]

I think self confidence is a major key to coaching sports or competing as athletes.

[@alannabergherm8046]

My coach in high school would have us do many of these techniques before games! It's cool to learn the psychology behind them.

[@emmasanchez5975]

It's so cute when your kids are in the video! I really like the focusing on what your about to do and visualizing it as well because I feel like that helped me a lot when I was playing a sport.

[@evaozimec]

I really believe in using imagery! The more we can visualize our goals or completing a task, the more we can see it come into action!

[@DevanneyBoyd]

These psychological techniques will definitely be of use in future coaching!

[@wyntonbrown9439]

I often find myself doing self-talk, and majority of the time it is negative, however I don't take it in a negative way if that makes sense. I like to hear negative comments and try to prove them wrong or do better, and it usually works out for me.

[@thelmasepulveda4481]

I can directly relate to this video because our coach practiced systematic desensitization by scheduling a lot of scrimmages before our actual conference matches which has been very helpful to our team.

[@rozalynnlarson8835]

We used to use imagery for high school cross country and I thought my coach was crazy. This video explained the psychology behind it, super cool!

[@christiancorleto9916]

I love the way you explain topics. Very precise, easily understood and well articulate. I appreciate you making these videos and doing a service for those preparing for the CSCS exam or for those looking to become a more informed coach. My test is in 2 day! Wish me luck!

[@andrewjones2320]

I would also add something known as the Mamallian Diving Reflex. If you or a patient are having a high amount of stress or an anxiety attack do the following: put a bag of ice and water over your sinuses and hold your breath for fifteen seconds, you will instantaneously calm down.

[@samanthacrawford3793]

This is great I can’t wait till part 4

[@melanieweirich8482]

I think that diaphragmic breathing is something we're all pretty used to. Although I haven't heard of Progressive Muscle Relaxation before. I'm excited to be able to try this out.

[@emilydonahue8216]

Visualization is so effective and important! I think that I definitely did this when I played soccer competitively !

[@emilywalker9462]

What an interesting video! I have noticed within the past couple of years the integration of more of these techniques in various sports, alongside sports psychology being talked about more. Specifically I have seen meditation be very helpful amongst the World Surf League!

[@evakoutelieris9550]

I really enjoyed this video in gymnastics we were always told to do a mental routine so we would just run through our routine in our head, so it was interesting to see that can actually be beneficial.

[@willtrip2226]

You’re the best. No seriously I’d love to have you as a professor.

[@lexireynish5892]

This is great information and so important to implement these techniques and goal setting into athlete's from a young age. Athletic performance can be very mentally taxing so we need to teach athlete's how to train their mind too.

[@laurenomalley9063]

In soccer I used imagery a lot and it is crazy how much it actually helps!

[@MatthewDuPrey325]

I have experienced some of the stuff in this video especially self-talk, although it hasn't always been positive so I can definitely tell the effects that it has.

[@madelinejewelnebril2871]

As a dancer, when I first started doing performances, I wish I had learned relaxation techniques such as diaphragmatic breathing and PMR as it would have helped me focus more on my routine and help me look less like a deer in headlights.

[@brysonhashimoto2878]

This is very interesting and will incorporate self imagery into my everyday sports performance because I know this can greatly improve confidence and performance.

[@tianguyen3897]

I enjoyed learning about the difference between self-confidence vs self-efficacy!

[@dimitricarrion6145]

I liked learning about the difference between process and outcome goals.

[@makaylageorge9978]

I enjoyed this video!

[@clairemasterson6031]

Definitely incorporated visualization with different cross country courses while doing course walks/ warm ups.

[@jamarmack9626]

It was really interesting to me how much psychological variables play a role in athletic performance and how altering certain techniques can actually increase performance

[@celinegriffin3244]

This video was interesting especially the psychological techniques that would help improve performance

[@makennakaczmarczyk7563]

It's important for athletes to know when to enhance or reduce arousal techniques in order to stay calm, cool, and collected when performing new or executing simple skills.

[@austiniturbe4495]

Interesting to see how teammates require different techniques to get them going. When you said with your friend on the bobsled team, how he was psyched and the driver was zen or calmer. 2 complete opposites but they work with each other

[@kylesands9693]

I think the best athletes have a great mental game!

[@jakegonzales1367]

This reminds me of a female UFC fighter that does self talk before she starts the fight. From the locker room to the cage, she talks to her self saying that she is the best.

[@lucamarin8565]

certainly trying self talk before my next exam

[@HarshBarot91]

Hello Dr. Goodin, Would you please make a video on SMART goal settings? I often get confused on how to create in right manner for my regular (non-athlete) clients. Thank you

[@caleighgarcia7792]

I think the autogenic training really suck out to me in this lecture video because sometimes I find myself hyper-focusing on a body part and sometimes cant sleep because I am thinking about that limb too much and I become very aware of it.

[@joshuawada8783]

I need to work on self-talk. As soon as I mess up a shoot my immediate reaction is damn, I suck! Hopefully I can start changing that with basketball.

[@angelweber3774]

Oh sweet daddy:-) Thank you for sharing your passion with us.

[@The1alirafiee]

Hi Dear and thanks for the information Please, l had a question which l had answered but there is still need to make defenition which is: Distinguish between the following terms: psychological states psychological arousal and physical performance. If you could probably help would ba Kind Regards great

[@MegaW3rd]

that deep breath 😂.

[@ryanharris8481]

Competition in sports is at times more mental than physical. Even an athlete who is far superior to their competitor can fail/lose if they do not have a strong psychological baseline.

[@jasonpena3556]

Hopefully your son did not get eaten, Thank you for the techniques on clearing our minds in order to increase our performance

[@ChynnaKifer]

I like how to brought up self-talk because I used to do that to hype me up before a soccer match!