What is sports psychology? Beyond applying basic principles of psychology, professionals in this field use evidence-based practice techniques specific to athletes and performers. Knowledge of these practices allows athletes from all backgrounds to improve their mental resilience and peak performance. To gain the most benefits, athletes should understand the foundational principles of performance psychology and stay current with emerging trends.
Theoretical Foundations of Sports Psychology
Researchers have studied sports psychology for almost two centuries and developed several working definitions. The Association for Applied Sports Psychology states that it strengthens athletes’ ability to perform and thrive and helps performers realize their greatest potential by holistically serving their mental needs.
Certified psychologists use many evidence-based techniques to help athletes reach peak performance potential, increase mental resilience and cope with anxiety. According to the American Psychological Association, these techniques include the following:
- Cognitive-behavioral skills training for performance enhancement
- Counseling and clinical interventions
- Consultation and training
Practical Applications in Training and Performance
Coaches and athletes should know how to apply the theoretical concepts of performance psychology in their real-life training.
Cognitive-Behavioral Training for Peak Performance
Cognitive-behavioral training aims to teach mental skills that promote performance consistency. The skills taught in this area include the following concepts:
- Goal-setting and positive performance imagery
- Self-confidence and self-esteem development
- Self-regulation and emotional management
- Concentration, attention control, relaxation and motivation techniques
- Sportsmanship and leadership skills
Psychologists use these concepts to help athletes avoid burnout, resolve conflicts, develop confidence, and resolve identity crises related to their athleticism.
Teaching specific techniques—like guided imagery, deep breathing, listening to calming music, setting attainable goals and practicing mindfulness—improves performance and mood regulation. These practices can also help athletes develop high intrinsic motivation, determination, dedication, persistence and creativity.
Counseling and Clinical Interventions
This area of applied sports psychology addresses problems related to mental health:
- Lack of motivation
- Disordered eating and weight management
- Substance abuse
- Depression
- Overtraining and burnout
- Identity crises
- Aggression and violence
- Coping with athletic injury and rehab
Applying practical coping mechanisms like mindfulness, deep breathing and meditation in these contexts helps athletes develop resilience when facing challenges. Teaching them how to cope and prevent unnecessary stress can also empower them to adopt a positive growth mindset when they experience setbacks.
Consultation and Training
Certified professionals use their expertise in many situations, including team building, youth sports participation and coach education. Coaches also draw from a wealth of knowledge to help their athletes develop motivation, leadership, interpersonal skills and physical talent. These practices allow teams to reach their peak performance potential. Sports psychology professionals also educate coaches about early identification and prevention of mental health issues.
Building Mental Resilience
An essential aspect of performance psychology is building mental resilience in athletes. According to APA Division 47’s SportPsych Works newsletter, “Resilience contributes to the ability to overcome and adapt positively to challenging situations.” Cultivating mental resilience helps athletes improve their performance and enhances sports enjoyment. A solid foundation can also protect athletes from developing situational depression due to personal setbacks or trauma. Depression may be the result of an extended injury recovery time or a recent competitive loss.
Sports psychologists can help athletes build resilience by teaching the Master Resilience Training (MRT) strategy, which has four components:
- Focusing on core competencies, including self-regulation and optimism
- Building mental toughness through identifying negative thoughts and problem-solving
- Practicing individual character strengths, like mindfulness
- Developing social relationships with team members and finding positive social support
Emerging Trends and Future Directions
Recent studies focus on practicing mindfulness and coping skills to improve mental health. Researchers are finding that sudden stressors—like extended recovery time due to injury—lead athletes to respond negatively and worsen mental health. This response causes lower self-esteem, mood disturbance, helplessness, social isolation and loss of athletic identity.
To combat stress and depression, athletes should practice mindfulness regularly. Research shows that mindfulness is like a muscle. It can be measured, cultivated and enhanced over time with repeated practice. This aim is achieved by simply being self-aware and present in the moment. Some practical ways to do this include the following:
- Relaxation exercises, like deep breathing and meditation
- Visualization and imagery
- Short and long-term goal-setting
Sports psychology has come a long way during its 200-year history. Professionals, coaches and athletes now realize that solid mental health is key to reaching peak performance potential. By working to develop cognitive-behavioral skills, healthy coping mechanisms, mental resilience and mindfulness, athletes and performers of all backgrounds will build confidence and reach their full potential—both on the field and in everyday life.
Watch a Video
Learn about goals and goal setting from Dr. Kristi Hall, licensed clinical psychologist and director of Sports Psychology at the University of Maryland, College Park – home of the Maryland Terps.
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Medically reviewed by Kristi G. Hall, Psy.D., licensed clinical psychologist and director of Sports Psychology at the University of Maryland College Park – home of the Maryland Terps.
The University of Maryland Medical System is the official medical team of the Terps.
