Psychology refers to the many aspects of the mind and how it affects the body. It can be one of the biggest determinants of winning and losing at an elite sporting level.

Personal identity can play a large role in sporting performance. Personal identity incorporates aspects such as self-esteem and motivation, which are key features of success. An athlete who is confident in their ability to perform well, or to refine their skills to a standard that will allow improved performance, is likely to experience greater success in sport. Personal identity can also improve an athlete’s connection to their sport, improving motivation. This assists athletes to persist when faced with challenges and creates a desire to implement strategies to manage difficult circumstances.

Athletes who are confident and motivated tend to perform at their pinnacle more consistently over time, in various contexts and under various types of pressure. An athlete needs to be able to cope with pressure well, whether it be external or internal, so that they can focus on the competition. Some sports also have particular psychological aspects to them; including trash talk or banter, that the athlete needs to be able to deal with effectively. Implementing psychological strategies, such as relaxation can assist athletes to maintain an optimal level of arousal for their particular sport. Examples include Ash Barty and Roger Federer, who are known for their calm nature on the tennis court, regardless of the situation.

It is also important to consider the potential negative implications of personal identity on sports performance. An athlete who associates their identity with their sport may have difficulty coping with the pressure to perform well consistently. This may lead to decreased confidence and motivation. An athlete may then rely on behaviours such as using performance-enhancing drugs to maintain a level of performance expected by coaches and teammates. It is therefore necessary for athletes to feel supported in their sporting pursuits, and to have strategies in place to manage pressure that comes with their sport.

Motivation is the driving force behind the athlete. A motivated athlete is more likely to succeed in their chosen sport than an unmotivated athlete. There are four different forms of motivation: positive, negative, intrinsic and extrinsic. 

Different sports provide different forms to motivate the athlete. For example, in boxing an athlete will frequently be motivated to dodge a punch because of the negative extrinsic motivator of pain that comes when being hit. In contrast golf provides more extrinsic positive motivators in the financial gain that comes with winning a competition.

Over the course of a career, an athlete who is motivated by intrinsic positive motivators is more likely to last a long time in the sport, than someone who is motivated by extrinsic negative motivators.

Positive and negative motivation

Positive and negative forms of motivation are at opposite ends of a continuum for motivation. Motivation will either be positive or negative, but this is often specific to the athlete’s view of positive and negative, though some things are universal.

Positive motivation is a reward for good performance. This does not have to be an extrinsic motivator, but can also be an intrinsic motivator, such as the good feeling that comes with achieving a goal or doing a personal best. Other examples of positive motivation include, if a coach says the player will get a bonus $5000 if he wins. Athletes who utilise positive motivation are more likely to take risks, be creative and perform under pressure.

Negative motivation is punishment for poor performance. Once again this can be intrinsic or extrinsic in source. For example, an athlete who beats themselves up for poor performance is negative and intrinsic, while if a coach says the player will be made to do a 30 minute cardio training session if they lose, this is a negative extrinsic motivator. 

Positive motivation works better than negative, especially when it has been used through training with praise given for good performances. If a coach or athlete is overly negative after a poor performance the result can be a decrease in motivation. Athletes who use negative motivators, such as being dropped from the starting team, often result in poorer performances.

Intrinsic and extrinsic motivation

Intrinsic motivation and external motivation draw from sources for the athlete. 

Intrinsic motivation comes from the athlete themselves. It is self generated and has a number of benefits. Intrinsic motivation is most favourable motivation for producing long term results and helping an athlete achieve long term goals. An example of intrinsic motivation is an athlete who wants to do well for the satisfaction found in achieving a personal best or an athlete who is motivated by the feeling of hitting a good shot. Intrinsic motivation is particularly important for sports such as swimming, cycling and marathon running as the motivation needs to be sustained for long periods.

On the other hand, extrinsic motivation comes from an external source. It is generated by someone or something distinct from the athlete. This includes motivators such as a coach, money, fame or fans. Examples of extrinsic motivation is an athlete who wants to do well to earn more money or to hear the fans cheer their name. Extrinsic motivation is often provided in sports with large crowds, such as football or basketball where the crowd sings and cheers their team on (the home ground advantage).

Intrinsic motivation tends to produce better performances over longer periods of time than extrinsic, because the athlete becomes their own motivator. This helps them to perform well under pressure, especially when extrinsic motivation is not provided. Of course the best results will come when both intrinsic and extrinsic motivation exist together, such as an athlete who enjoys playing the sport and the high she gets after training hard, but also wants to inspire her fans and earn more money.

Self-regulation in sport encompasses athletes' ability to manage their cognitive, emotional and behavioural processes to achieve peak performance. It involves a cyclical process of setting goals, monitoring progress and adjusting strategies to stay focused and motivated. Self-regulation is fundamental for athletes to maintain optimal performance under varying conditions and pressures. 

Key components of self-regulation include self-awareness, self-monitoring and self-control. Athletes employ various techniques such as visualisation, self-talk and relaxation exercises to enhance their self-regulation skills. These techniques help athletes stay composed under pressure, recover from setbacks and persevere through challenges, ultimately leading to improved performance and overall wellbeing.

One notable example of self-regulation in sport is the practice of visualisation used by professional golfers. Before a tournament, golfers like Tiger Woods would visualise each shot, including the swing, ball trajectory and landing spot. This mental rehearsal prepares them for the actual event, enhancing their confidence and focus. Visualisation helps golfers regulate their thoughts and emotions, preventing anxiety from affecting their performance.

Another example is the use of self-talk in tennis. Serena Williams, known for her mental toughness, often used positive self-talk during matches. By reminding herself of her strengths and focusing on the present moment, she would maintain her composure and stay motivated even when facing challenging situations. This self-regulation strategy allowed her to control negative thoughts and emotions, contributing to her sustained success on the court.

In team sports, self-regulation is equally crucial. For instance, basketball players like LeBron James exhibit self-regulation by managing their emotions during high-stakes games. LeBron is known for his ability to stay calm and composed, even in the final minutes of a close game. He uses deep breathing techniques and focuses on executing the next play rather than dwelling on past mistakes. This level of self-regulation helps him lead his team effectively and make critical decisions under pressure.

Toering et al. (2009) found that elite athletes demonstrate higher levels of self-regulation compared to non-elite athletes. This ability to regulate oneself is linked to better performance outcomes and greater psychological resilience (Jonker, Elferink-Gemser, & Visscher, 2011). For example, marathon runners must regulate their pace, hydration and energy expenditure throughout the race. Elite marathoners, such as Eliud Kipchoge, meticulously planned his race strategies and adjusted his pace based on their body's feedback.

Self-regulation skills are not only crucial for immediate performance but also for long-term development and career longevity in sports. Coaches and sport psychologists often emphasise the development of these skills to help athletes reach their full potential and sustain high levels of performance throughout their careers. For instance, youth soccer academies focus on teaching young players self-regulation techniques to manage stress and maintain focus during training and matches. This early emphasis on self-regulation contributes to the development of resilient and adaptable athletes who can thrive in competitive environments.