Motivation

Types of motivation

There are two types of motivation:

Extrinsic Motivation

Extrinsic motivation is the type of motivation that comes from external rewards or consequences. Athletes who are extrinsically motivated are motivated by external factors, such as money, fame, or recognition, rather than by their personal enjoyment of the sport (Vallerand & Losier, 1999).

While extrinsic motivation can be a powerful force in driving athletes to perform, it has its limitations. Athletes who are primarily extrinsically motivated may be more prone to burnout, have lower levels of satisfaction, and may be more likely to engage in unethical behaviors such as doping (Deci & Ryan, 1985).

Intrinsic Motivation

Intrinsic motivation is the type of motivation that comes from within an individual. Athletes who are intrinsically motivated are motivated by their personal enjoyment, satisfaction, or interest in the activity or task (Vallerand & Losier, 1999).

Athletes who are intrinsically motivated tend to perform better, have higher levels of satisfaction, and experience less stress and burnout than athletes who are extrinsically motivated (Ryan & Deci, 2000). Intrinsic motivation is based on the personal values, interests, and goals of the individual athlete.

Techniques for Enhancing Motivation

Goal-Setting

Goal-setting is a technique used to enhance motivation in sports psychology. Athletes should set specific, measurable, attainable, relevant, and time-bound goals that are aligned with their personal values and interests. Meaningful goals can provide a sense of purpose and direction, and can help athletes to stay motivated over the long-term (Locke & Latham, 2002).

Positive Imagery

Positive imagery is a technique used to enhance motivation in sports psychology. Athletes should visualize themselves performing at their best, and imagine the feelings of success and accomplishment that come with achieving their goals. Positive imagery can help athletes to develop self-confidence and enhance motivation by reinforcing positive beliefs about their abilities and achievements (Vealey & Chase, 2008).

Positive Reinforcement

Positive reinforcement is a technique used to enhance motivation in sports psychology. Athletes should be rewarded for their efforts and achievements, and given positive feedback to reinforce their positive behavior. Positive reinforcement can help athletes to develop self-confidence and enhance motivation by reinforcing positive beliefs about their abilities and achievements (Deci & Ryan, 1985).

Self-Monitoring

Self-monitoring is a technique used to enhance motivation in sports psychology. Athletes should track their progress towards their goals, and keep records of their training and performance. Self-monitoring can help athletes to stay motivated by providing a sense of accomplishment and progress over time (Martin, Thompson, & Regehr, 2004).

Role Models

Role models can be an effective technique for enhancing motivation in sports psychology. Role models can inspire and motivate athletes by demonstrating what is possible through hard work, dedication, and perseverance. Athletes should look for mentors or role models who have achieved success in their sport and who share their values and goals (Bandura, 1997).

Focus on the Process

Focusing on the process, rather than the outcome, can be an effective technique for enhancing motivation in sports psychology. When athletes focus too much on the outcome, such as winning a game or competition, they may become overwhelmed by the pressure and lose motivation. Focusing on the process, on the other hand, involves breaking down the larger goal into smaller, manageable steps, and focusing on each step along the way. This can help athletes to stay motivated by providing a sense of progress and accomplishment, even if they haven’t yet achieved their ultimate goal (Cohn, 1990).

Conclusion

Motivation is a critical factor in athletic performance, and understanding the different types of motivation and the techniques for enhancing motivation can help athletes to achieve their goals and perform at their best. Extrinsic motivation, while it can be a powerful force in driving athletes to perform, has its limitations, while intrinsic motivation tends to lead to better performance and higher levels of satisfaction.

Techniques such as goal-setting, positive imagery, positive reinforcement, self-monitoring, role models, and focusing on the process can all help athletes to enhance their motivation and achieve their goals. By incorporating these techniques into their training and performance, athletes can cultivate a strong sense of intrinsic motivation, leading to greater success and fulfillment in their sport.

For more on how a coach can create an environment that increases motivation in a team, see Motivating Players

References

Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman.

Cohn, P. J. (1990). Mental preparation of athletes for optimal performance. International Journal of Sport Psychology, 21(1), 61-70.

Deci, E. L., & Ryan, R. M. (1985). Intrinsic motivation and self-determination in human behavior. Springer.

Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717.

Mallett, C. J., & Hanrahan, S. J. (2004). Elite athletes: Why does the “fire” burn so brightly?. Psychology of Sport and Exercise, 5(4), 183-200.

Martin, K. A., Thompson, K. G., & Regehr, K. (2004). The relationship between attentional focus, workload, and monitoring stress in collegiate volleyball players. Journal of Sport & Exercise Psychology, 26(3), 299-317.

Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78.

Vealey, R. S., & Chase, M. A. (2008). Self-confidence and sport performance. Human Kinetics