The Science of Superstitions

Have you ever noticed that your teammate beside you always puts their left skate on before their right and always wears different colour stockings? Have you ever wondered why your teammate ties each of their cleats three times or must shoot at the net exactly 7 times during warm up? The answer to the whys of these questions is a matter of superstition. You’ll notice that most everyone has routines that they go through before competition and whether these are comfort behaviours, rituals or superstitions, it all stems from personal research you have been conducting your whole life. Each one of us has unconsciously performed studies of cause and effect that have been stored in our brains for reference as to what “works” and what doesn’t when it comes to success on the athletic field. Our brains have millions of these cause and effect relationships that we use on a daily basis to guide our behaviour. Our brains work through all these scenarios in order to predict what the next best course of action is. However, sometimes we get what we may consider a short-wire and the brain connects two things that may have no actual relationship to each other … and come up with what many term a superstition. Does wearing the same shirt at each race really make us play better? Does being the last player out of the dressing room really mean we’ll win? It can’t be proven, but if it gives us confidence to perform better that’s an advantage. Just don’t get so caught up in rituals and superstitions that they create nerves and pressure, put the emphasis on using them in a positive way to improve your performance.

For more information on the relationship between rituals, superstitions and your brain contact SIRC.

Reference:Silverstor, Trevor (2009) Superstition. Ultra-FIT 19(7), October 2009, p.30-32.

Don’t get stressed out

When kids are asked why they want to play sports the most common answer is “It’s fun!” At the same time many children find themselves in sport situations where they feel overwhelmed, under pressure and/or anxious. As children get older and the level of competition increases stress levels can also increase. Research does suggest that kids can experience stress at many levels of sport.

So what can parents and coaches do to help their young athletes? The most important thing to remember is that we shouldn’t be putting the players under additional stress. Some practical tips to help your youngsters include:

• Using relaxation techniques like deep breathing can help those who are anxious before games.
• Focusing on positive thoughts that are simple, specific and targeted to the task at hand.
• Communication. Find out from the athletes what is stressful for them and involve them in the process of deciding what coping skills work for them
• Expected stressors are much easier to deal with than unexpected ones, so help athletes to think ahead about potential sport and life stressors and how they can be planned for.

Remember that everyone is an individual and what might work for one, may not work for another. Trying out different coping skills helps each child learn what works for them. Teaching coping skills is one of the most important things we can do to help our young athletes deal with the pressures, stress and anxiety in sports. Not only is this a good skill for sport, it can be a very valuable life skill.

Find resources like this one in the SIRC Collection.

Source: Tamminen, K. & Neely, K. (2010). Help Kids Cope with Stress in Sport: Practical Tips for Coaches and Parents. Fitness Informer, Winter 2010, p.23.

Online resources:

1. Handling Sports Pressure and Competition (http://kidshealth.org/teen/food_fitness/sports/sports_pressure.html)
   The Stress of Youth Sports (http://www.medicinenet.com/script/main/art.asp?articlekey=52426)
2. The Nature and Function of Adolescent Sport Friendship Qualities in Managing Stressful Sport Transactions: Summary Report (http://www.hkin.educ.ubc.ca/behavioural/Sport%20Peers%20and%20Coping%20Summary%20Report.pdf)The Nature and Function of Adolescent Sport Friendship Qualities in Managing Stressful Sport Transactions: The Experience of Competitive Swimmers. Summary Report (http://www.hkin.educ.ubc.ca/behavioural/swimming_Summary_Report.pdf)
3. Crocker, P.R.E. & Hadd, V. (2005). Stress. In D. Levinson & K. Christensen, Berkshire Encyclopedia of World Sport. Great Barrington, Massachusetts: Berkshire Publishing Group. (http://www.hkin.educ.ubc.ca/behavioural/Articles/4.pdf)
4. Crocker, P.R.E., Hoar, S., & McDonough, M.H., Kowalski, K., & Niefer, C.B. (2004). Emotional Experience in Youth Sport. In M. Weiss (Ed.), Developmental sport and exercise psychology: A lifespan perspective (pp.197-222). Morgan Town WV: Fitness Information Technology.(http://www.hkin.educ.ubc.ca/behavioural/Articles/9.pdf)

Go Canada Go!

SIRC Newsletter now available online: Go Canada Go!

This summer, approximately 10,000 athletes will compete in 302 events at the Summer Olympics in London. No other sporting event is as big or as dramatic. Dreams come true, friends and memories are made, the Olympics captivates us like nothing else.

Read More: http://www.sirc.ca/newsletters/mid-July12/index.html

Are you Tough Enough?

When preparing for a race, a competition or just everyday exercise, mental preparation plays a vital role in the training process. Mental toughness is the psychological edge that an athlete uses to cope with the demands of training and performances at an event.  It allows the athlete to remain consistent, determined, focused, confident and in control under the pressures that they face.

Athletes who are considered mentally tough exhibit signs of:

• Self-belief
• Motivation
• Focus
• Composure under pressure

Research suggests that working on a mental strength training program such as goal setting, visualization, relaxation, concentration and thought-stopping skills can lead to improvements in performance and self rated mental toughness (Crust, Azadi).

Mental toughness allows athletes to avoid distractions and stay calm under pressure.  Although some athletes will naturally be stronger in this area, all athletes can improve this skill.  Other athletes may not be as mentally tough but given the right sets of tools and situations they can vastly improve, just like any skill. It plays such a big role that athletes without the right mind set when performing under pressure can have a negative result compared to their performances during training sessions.

Having the best physical skills on the field is not enough on it's own.  For athletes that want to gain that competitive edge, it's essential to exercise your mind as well.

References from the SIRC Collection:

1. CRUST L, AZADI K. Mental toughness and athletes' use of psychological strategies. European Journal Of Sport Science. January 2010;10(1):43-51.
2. Gordon S. Strengths-based approaches to developing mental toughness: Team and individual. International Coaching Psychology Review. September 2012;7(2):210-222.
3. Ritz N. The Effects of Mental Preparation for Distance Runners. Marathon & Beyond. March 2012;16(2):120-130.
4. Sullivan J, Murphy B. Sweat Is Not Enough: Mental Preparation for Better Running on Race Day. Marathon & Beyond. September 2008;12(5):41-44.
5. Weinberg R, Butt J, Culp B. Coaches' views of mental toughness and how it is built. International Journal Of Sport & Exercise Psychology. June 2011;9(2):156-172.

Let kids play!

Most experts agree that Canadian children need to increase their physical activity. We also know that organized sport can help achieve that.  However, concentrating on one sport or putting too much focus on winning may lead to kids dropping out of sport altogether.

A recent survey has shown that the main reason that kids drop out of sport is that they just aren't having fun anymore. While competition definitely has its place, a lot of children may feel unwanted pressure to perform rather than the working on skill development or just enjoying themselves.

Unstructured game time or an increased focus on practice time instead of competition is important in order for a child to:

• Create their own passion for their sport
• Transfer what they are learning into a game
• Prevent boredom and/or burnout
• Give them an opportunity to explore other sports and harness other skills
• Allow them to be social and have fun 

Set realistic expectations for young ones; the opportunity to dribble, pass, or shoot is way more appealing than sitting on the bench or standing in the outfield waiting for the ball to come you. Create skills challenges or mini-games and work them into your practice. Remember to offer encouragement and support if a player doesn't quite get the skill you are trying to teach.

Young children need a positive environment where players can learn the game at their own pace. Focusing on skill development and adding in the fun could make the biggest difference for a child forming a lifelong passion for sport.

References from the SIRC Collection:

1. Average Canadian kid gets about 8½ hours of screen time a day. Active Living. May 2012;21(3):26.
2. Aylward L. Let the Kids Play. Golfdom. November 2006;62(11):24-31.
3. Barrell M. When Can I Play Again? Getting Kids' Competition Right!. Australian Tennis Magazine: Asia & The Pacific. October 2011;36(10):60.
4. Howe B. Let the kids play...the top reasons why kids drop out of soccer. Down-The-Line. 2001;(4)
5. Melville S. Will kids be kids? Is play something that children do, or is it now something that must be provided for them?. Leisure Manager. August 1997;15(4):35-36.
6. Weinerth J. 4 v. 4: more passes, more fun. Survey shows involvement of players is far greater in small-sided games. Soccer Journal. January 2004;49(1):29-30.
7. Young C. The Importance of Putting the Fun Back In to Youth Sports. ACSM's Health & Fitness Journal. November 2012;16(6):39-40.

Parental support in youth sports

Youth sport is a social system that involves children, peers, coaches, and parents, all of whom influence the development of a child's values, attitudes, social relationships and motivation to participate. When parents sign up their child for a sport, they want to support their child but also want to see them succeed.  So, as a parent how do you walk the fine line between being involved and being over-involved in your child’s life? 

Support

• Goal-setting - Create goals that are specific, measurable, realistic and challenging. Many coaches may already set short and long-term goals for individuals and/or the team - work on these goals with your child so they are more likely to do well and thrive.  
• Focus on skill development - Have fun practicing at home with your kids! Not only does it help them improve, it will create great family memories.
• Emotional support - Help your child deal with winning and losing, provide verbal encouragement and reinforce the positive lessons that sport can teach.

Pressure

• Expectations - Everybody has expectations, keep in mind that if an athlete cannot meet the expectations set out for them, they can lose confidence, feel anxiety/stress or dropout altogether. Discover what your child wishes to get out of their involvement in sports, ensure it is realistic and then help them achieve those desires.
• Winning at all costs - Without a doubt, we want our children to succeed, but problems can occur when the focus becomes that of gaining trophies, recognition, social status or 'going pro'. Try focusing on moral development and social skills like cooperation, conflict resolution, self-control, teamwork, fairness and a good work ethic.
• Getting caught up in the heat of the moment - Sports are exciting to watch, especially at high stakes tournaments, and sometimes we may shout out encouragement or instruction during a game. Done in the right way, offering support to players is obviously not a negative behaviour. It's when things get out of control - aggression, name-calling directed at officials or opposing team members, heckling, or even being over-protective - these can cause distractions or embarrassment for players.

Parents have their children's best interests at heart. Place emphasis on setting realistic goals, skill development and providing emotional support. Remember that most young players, even at the high school level, play sports to hang out with friends and overall, to have some fun. 

References from the SIRC Collection:

1. Kanters M, Bocarro J, Casper J. Supported or Pressured? An Examination of Agreement Among Parent's and Children on Parent's Role in Youth Sports. Journal Of Sport Behavior. March 2008;31(1):64-80.
2. Keegan R, Spray C, Harwood C, Lavallee D. The Motivational Atmosphere in Youth Sport: Coach, Parent, and Peer Influences on Motivation in Specializing Sport Participants. Journal Of Applied Sport Psychology. January 2010;22(1):87-105.
3. Lauer L, Gould D, Roman N, Pierce M. How Parents Influence Junior Tennis Players' Development: Qualitative Narratives. Journal Of Clinical Sport Psychology. March 2010;4(1):69-92.
4. O’Rourke D, Smith R, Smoll F, Cumming S. Trait Anxiety in Young Athletes as a Function of Parental Pressure and Motivational Climate: Is Parental Pressure Always Harmful?. Journal Of Applied Sport Psychology. October 2011;23(4):398-412.
5. Weiss M, Fretwell S. The Parent-Coach/Child-Athlete Relationship in Youth Sport: Cordial, Contentious, or Conundrum?. Research Quarterly For Exercise & Sport. September 2005;76(3):286-305.
6. Young C. The Importance of Putting the Fun Back In to Youth Sports. ACSM's Health & Fitness Journal. November 2012;16(6):39-40.

Hitting the Mark

by Emily SyerAlgonquin College Library Technician Program
SIRC Intern
Is running not your thing? Looking for a new way to stay physically active? Why not give archery a try? From Merida in Brave, to Katniss in The Hunger Games, and Hawkeye in The Avengers, archery is an admired and skillful sport.

 “The thing about archery is that everyone can do it and everyone can have a good day at it. You don't have to be an expert.” –Tom Barker, NFAA certified coach and NAA Level II instructor

Benefits of archery: 

• Upper body strength - Muscles slowly build up in the arms, chest and back from drawing the bow multiple times. 
• Balance - Archery requires you to stand still and by practicing this you develop better balance. 
• Coordination/multitasking - Archery requires intense concentration. This helps improve double tasking and hand-eye coordination, both are skills that are transferable to other sports. 
• Mental focus - In archery, there can be many distractions, other shooters, the crowd, animals; these distractions force the archer to concentrate which is extremely useful when performing under pressure. 

Starting Archery:

1. Archery Canada is the nation’s best source for archery news; find out more about clubs in the provinces. 
2. Archery can be a physically taxing sport, make sure you are fit before you try. Consult your trainer and/or doctor before starting if you are unsure. 
3. Find an archery club or field in your area - it’s recommended that basic training be completed before buying a membership. 
4. If you like the sport and complete all levels of training it may be useful to start seeing a coach regularly and think about entering competitions. 
5. If you wish to buy archery equipment, it can be found at your local sports shop or hunting store. 

This unique sport requires focus, strength, skill, and stability. If you decide to give archery a try, remember this quote: “An arrow can only be shot by pulling it back. So when life is dragging you back with difficulties, it means that it’s going to launch you into something great. Just focus and keep aiming!” -Anonymous

References from the SIRC Collection:

1. Addison C. Effects of variations of target size, distance and shooting technique on archery performance by college women beginners. 1972.
2. Ertan H, Knicker A, Soylu R, Struder H. INDIVIDUAL VARIATION OF BOWSTRING RELEASE IN HIGH LEVEL ARCHERY: A COMPARATIVE CASE STUDY. Human Movement. September 2011;12(3):273-276.
3. Farfel V, Struk B, Panishko U. Significance of strength, strength endurance and strength control in archery shooting. (Abstract). Yessis Review Of Soviet Physical Education & Sports. December 1975;10(4):111.
4. Fortenbaugh B. Equipment Notes: Beginner Bows. Bowhunter. January 2006;35(3):48.
5. Hrysomallis C. Balance Ability and Athletic Performance. Sports Medicine. March 2011;41(3):221-232.
6. McLoed C. Archery is the perfect sport for beginners. Sports Trader. January 28, 1982;141(955):13-14.
7. Wise L, Pellerite J, Pellerite B. The Complete guide to beginning archery; A comprehensive training guide for the beginner, age 6 to 60. 1995.

Performance Anxiety

It is the dying seconds of a basketball game. Your team is down. Making the next basket would lift your team to victory. What do you do? Some players live for the high-pressure moments and want the ball in their hands, since the game is on the line. Others struggle under the pressure and may experience performance anxiety that can hinder their ability to perform. These high-pressure moments are where championships are won or lost and where heroes and villains are made. In amateur sport, clutch moments such as these, and how athletes deal with the associated pressure, could be the difference in motivating an athlete to press forward or drop out.

Being a competitive athlete comes with pressure and high expectations, which can lead to stage fright or performance anxiety. Performance anxiety can impair your ability to perform physically, psychologically or both. It can cause you to think too much – to imagine that even a routine groundball might seem like something you never learned. Even highly skilled and talented athletes with performance anxiety can lose their ability to perform, assuming the label of choke artists. The ability to remain relaxed, stay positive, having the right energy level, visualizing and the ability to concentrate can help alleviate some of the negative outcomes caused by performance anxiety.

Great athletes are well prepared, confident, calm under pressure and mentally focused in the present. Being nervous before a game or performance routine is part of competing. However, when fear and anxiety limit your ability to perform, you need to create manageable methods to diminish anxiety and help you focus on your performance. A few ways you can deal with performance anxiety include:

• Practicing for those moments. The more you practice the more confident you will become and the less nervous you will feel. 
• Focusing on things you can control.
• Meditation 
• Mental Imagery 

Practicing performing under pressure, focusing on things you can control, relaxing to keep yourself focused on the task at hand, and visualization can help control performance anxiety. Being an athlete comes with pressure and high expectations. Being able to control the inevitable nerves can lead to better performances and keep you focused.

References from the SIRC Collection:

1. Abrahamsen F, Pensgaard A. Longitudinal Changes in Motivational Climate and Performance Anxiety Among Elite Handball Players. International Journal Of Applied Sports Sciences. June 2012;24(1):31-42.

2. ABOUZEKRI O, KARAGEORGHIS C. Effects of precompetition state anxiety interventions on performance time and accuracy among amateur soccer players: Revisiting the matching hypothesis. European Journal Of Sport Science. May 2010;10(3):209-221.

3. Englert C, Bertrams A. Anxiety, Ego Depletion, and Sports Performance. Journal Of Sport & Exercise Psychology. October 2012;34(5):580-599.

4. Khalsa S, Shorter S, Cope S, Wyshak G, Sklar E. Yoga Ameliorates Performance Anxiety and Mood Disturbance in Young Professional Musicians. Applied Psychophysiology & Biofeedback. December 2009;34(4):279-289.

5. NICHOLLS A, POLMAN R, LEVY A. Coping self-efficacy, pre-competitive anxiety, and subjective performance among athletes. European Journal Of Sport Science. March 2010;10(2):97-102.
6. Paul M, Garg K. The Effect of Heart Rate Variability Biofeedback on Performance Psychology of Basketball Players. Applied Psychophysiology & Biofeedback. June 2012;37(2):131-144.