Key Takeaways
- Mental imagery (visualization) activates similar neural pathways as physical practice and enhances skill learning and performance.
- Effective imagery includes internal (first-person) and external (third-person) perspectives with vivid, controllable images.
- Attention cues can be broad/narrow and internal/external—different tasks require different attention focus.
- Self-talk can be motivational (increase effort) or instructional (technique cues) and should be positive and task-specific.
- Team cohesion includes task cohesion (commitment to team goals) and social cohesion (interpersonal attraction).
Mental Skills and Team Dynamics
Quick Answer: Mental skills including imagery, attention control, and self-talk are trainable abilities that enhance performance. Team dynamics involve task and social cohesion, with effective leadership being either democratic or autocratic depending on the situation.
Mental Imagery (Visualization)
Mental imagery is the cognitive process of creating or recreating experiences in the mind without physical movement.
Why Imagery Works
- Psychoneuromuscular theory: Imagery activates the same neural pathways as physical practice (at lower intensity)
- Symbolic learning theory: Imagery helps athletes mentally rehearse and code movement patterns
- Attention/arousal regulation: Imagery helps control focus and optimal activation
Types of Imagery Perspectives
| Perspective | Description | Best Use |
|---|---|---|
| Internal (First-Person) | Seeing through your own eyes | Kinesthetic feel, technique refinement |
| External (Third-Person) | Watching yourself from outside | Form correction, tactical awareness |
Research Finding: Both perspectives are effective; athletes should use whichever feels more natural or switch based on the goal.
PETTLEP Model for Effective Imagery
| Element | Description | Example |
|---|---|---|
| Physical | Include physical sensations | Feel the bar in your hands |
| Environment | Visualize actual competition setting | See the competition platform |
| Task | Match imagery to actual task | Imagine full lift sequence |
| Timing | Use real-time speed | Don't rush through imagery |
| Learning | Adjust as skills develop | Update imagery as technique improves |
| Emotion | Include emotional response | Feel confidence and focus |
| Perspective | Choose internal or external | Use what works for you |
Imagery Applications
| Use | Description |
|---|---|
| Skill learning | Mental rehearsal of new techniques |
| Competition preparation | Visualize successful performance |
| Arousal regulation | Calming or energizing imagery |
| Confidence building | Replay past successes |
| Injury rehabilitation | Maintain neural pathways during recovery |
Attention and Concentration
Nideffer's Attention Model
Attention varies on two dimensions:
| Dimension | Range |
|---|---|
| Width | Broad ←→ Narrow |
| Direction | Internal ←→ External |
Four Attention Styles
| Style | Width | Direction | Example Use |
|---|---|---|---|
| Broad-External | Wide | Outward | Reading the defense, assessing environment |
| Broad-Internal | Wide | Inward | Analyzing strategy, planning approach |
| Narrow-External | Focused | Outward | Tracking the ball, watching opponent |
| Narrow-Internal | Focused | Inward | Monitoring body position, technique cues |
Key Point: Different phases of performance require different attention focus. Athletes must learn to shift attention appropriately.
Concentration Disruptions
| Type | Description | Strategy |
|---|---|---|
| Internal distractors | Negative thoughts, fatigue | Thought stopping, refocusing |
| External distractors | Crowd noise, opponents | Pre-performance routines, cue words |
Self-Talk
Self-talk is the internal dialogue athletes have with themselves.
Types of Self-Talk
| Type | Purpose | Examples |
|---|---|---|
| Motivational | Increase effort, build confidence | "You've got this!" "Push harder!" |
| Instructional | Technique cues, tactical reminders | "Drive through your heels" "Stay low" |
Effective Self-Talk Guidelines
- Keep it positive - Focus on what to do, not what to avoid
- Make it brief - Use short cue words or phrases
- Make it specific - Match self-talk to the task
- Practice it - Self-talk is a skill that improves with use
- Believe it - Self-talk works best when athletes genuinely believe the statements
Team Dynamics
Types of Team Cohesion
| Type | Definition | Examples |
|---|---|---|
| Task Cohesion | Commitment to team goals and objectives | Working together to win, shared training goals |
| Social Cohesion | Interpersonal attraction among members | Friendships, enjoying time together |
Research Finding: Task cohesion is more consistently related to performance than social cohesion, though both matter.
Factors Affecting Cohesion
| Factor | Impact on Cohesion |
|---|---|
| Team success | Increases both task and social cohesion |
| Role clarity | Clear roles increase task cohesion |
| Communication | Open communication increases both types |
| Team size | Smaller teams tend to have higher cohesion |
| Time together | More time can increase social cohesion |
Leadership Styles
| Style | Description | Best Used When |
|---|---|---|
| Autocratic | Leader makes decisions without input | Quick decisions needed, clear expertise |
| Democratic | Involves team in decision-making | Time available, buy-in important |
| Laissez-faire | Minimal leader involvement | Highly experienced, self-motivated team |
Leadership Behaviors (Chelladurai's Model)
| Behavior | Description |
|---|---|
| Training and instruction | Improving athlete performance |
| Democratic | Allowing athlete participation in decisions |
| Autocratic | Making decisions independently |
| Social support | Concern for athlete well-being |
| Positive feedback | Recognizing and rewarding good performance |
According to psychoneuromuscular theory, mental imagery works because:
A football quarterback scanning the entire defensive formation before the snap is using which type of attention focus?
Which type of team cohesion is MOST consistently related to team performance?
A strength coach telling an athlete "Drive through your heels" during a squat is providing what type of self-talk?