Olympic Sports Therapist Richard Watson talks about self confidence plus: How Self-confidence in sport is defined;  His Six key elements contributing to self-confidence in sport are outlined;  and my Practical exercises to boost self-confidence in sport. 

When athletes feel confident, they are more readily able to turn sporting potential into superior performance. Conversely, when they feel unsure of themselves, the slightest setback or smallest hurdle can have an inordinate effect on their performance. Several psychologists explore the nature of self-confidence and presents a theory underlying the causes of self-confidence in sport. They also review recent research and provides some powerful techniques that you can apply to enhance your own confidence.

For many athletes, an explanation of the concept of self-confidence is hardly necessary as they know intuitively what it is. Indeed, self-confidence is so palpable in some athletes you can almost reach out and touch it. Their confidence is reflected in everything they say and do, in what they wear and how they look.

There are two main theoretical approaches to sport confidence; one is Robin Vealey’s model of sport confidence and the other is Albert Bandura’s self-efficacy theory. Bandura’s theory was amended by Deborah Feltz to form a sport-specific version while I have adapted it even further to suit the applied nature of this podcast

Hear my six sources of self-confidence

How being involved with the success of others can boost confidence

 A good example of this phenomenon came at the 2004 Athens Olympics when Kelly Holmes outstripped expectations to win two gold medals in the 800 and 1,500 metres. Immediately after Holmes’s second gold medal, the Great Britain 4 x 100-metre relay team took to the track for a final in which they were the rank outsiders. The Brits romped home ahead of a formidable USA quartet to secure the third of the team’s golds. Significantly, each of the American sprinters had won individual medals in either the 100 or 200-metre events at the Athens Games. The British sprinters attributed their extraordinary success to the mental boost they had received from seeing their team-mate Holmes winning her second unexpected gold. 

Listen to my Five exercises that will boost your self-confidence 

Exercise 1: Confident situations and situations of doubt 

Exercise 2: The spotlight of excellence 

Exercise 3: Positive self-talk 

Exercise 4: Exploiting weaknesses in your opponent 

Exercise 5: Using the power of sound 

Summary 

This podcast and previous cast should have convinced you that self-confidence is not solely in the hands of fate. Even when Lady Luck isn’t shining, you are the person responsible for determining how confident you feel in a sporting encounter. Ideas for promoting confidence range from the simple principles of understanding what causes confidence to wane, to the techniques of visualisation and positive self-talk. You have also learned how to adopt a ‘can-do’ attitude, exploit weaknesses in your opponents and use inspirational music to raise your game.

References

 Handbook of Sport Psychology (2nd ed) 2001; 550-565

 Psych Review 1977; 84:191-215

 Cognitive Sport Psychology 1984; 191-198

 Sport Psychology: Theory, Applications, and Issues (2nd ed) 2004; 344-387

 J Psych 1972; 81:69-72

 Cog Therapy Res 1979; 3:205-211

 J Sport Psych 1979; 1:320-331

 J Sports Sci 2007; 25:1057-1065

 J App Sport Psych 2004; 16:118-137

 Hellenic J Psych 2006; 3:164-175

 The Sport Psych 2006; 20:94-111

 Res Q Exerc Sport 2006; 77:263-270

 Anxiety Stress Coping; in press

 Proceedings of the 2007 European Congress of Sport Psychology, Halkidiki, Greece; in press