sport at the highest level,

運動的最高殿堂

there are clearly some athletes who always seem to get it right.

總會想起那些所向披靡的選手

For example, Usain Bolt:

例如「牙買加閃電」波爾特

Olympic 100m, 200m champion, twice over,

囊括北京、倫敦兩屆奧運 短跑100及200公尺金牌的好手

in the 2008 Beijing Olympics and in the London Olympics.

或是奪得奧運史上最多金牌的 「美國飛魚」菲爾普斯

Michael Phelps: the most bemedaled Olympian of all time.

這些選手一定做對了什麼

These are athletes who clearly get it right,

心理或生理層面都是

both psychologically and physiologically all of the time.

有趣的是 兩人比賽前的預備方式天差地遠

It is also interesting to note that they have contrasting approaches.

波爾特常擺出滑稽的招牌動作

Usain Bolt, with all his comedy antics,

特別是在開跑前的起跑線上

prior to his event, when he is on the start line.

我們都看過這個動作

We've all seen this. (Laughter)

菲爾普斯就完全不同

Michael Phelps, however, a much different approach.

他會靜坐, 聽音樂

He sits down, he is listening to music,

預備的方式沈靜得多

he has much more cerebral, contemplative approach

這兩種方式都非常有效

towards his event.

運動心理學可能影響 兩人賽前的預備型態

But it's both very effective.

也可能是他們成功的關鍵

Sport psychology may play a part in their preparation for their events,

當然也有出錯的時候

and maybe a reason why they're successful.

我再舉一個例子

What happens when things go wrong?

2012倫敦奧運的足球決賽

Here's another example.

由巴西對決墨西哥

In the 2012 Olympics in London in the soccer final,

巴西是萬眾矚目的奪冠熱門

there were two finalists, Brazil and Mexico.

所有人都看好他們

Brazil were the undoubted favorites.

他們是5屆世界盃冠軍

They were expected to win.

他們技術精湛

They were the reigning Olympic champions.

理論上, 他們無懈可擊

They were extremely skilled,

墨西哥隊一路上雖表現精采

on paper, they were the best team.

但還是不被看好

Mexico had made it to the final playing well,

決賽一開始 墨西哥隊就展開狂攻

but they were unfancied.

將進攻足球發揮得淋漓盡致

In the final, Mexico went at Brazil

踢得賞心悅目

in an incredible display of attacking football.

反觀巴西球員

It was incredibly impressive to watch.

各個垂頭喪氣, 士氣低迷

And if you watched the Brazilian players,

他們就是搞不懂

their heads dropped.

為什麼踢不出該有的實力

They seemed slightly defeated.

可能他們太輕敵

They could not understand

可能期望太高

why they were not performing quite as well as they were.

可能太有自信了

Perhaps they were complacent.

墨西哥隊則毫無包袱, 無所顧忌

Perhaps they'd expected too much.

所以可以放手一搏

Perhaps they were overconfident.

最終奪得奧運金牌

The Mexicans had nothing to lose,

扳倒強敵, 贏得奧運冠軍

they attacked with fervor

或許運動心理學可以解釋

and they won the Olympic title,

為什麼奪冠熱門會太有自信

they were the Olympic champions over the fancy favorites.

反而陰溝裡翻船

Perhaps sport psychology can explain why fancied champions

還有為什麼黑馬 往往異軍突起, 力克強敵

may be over-confident

再看看下一個例子

and may fail when they're expected to win,

詹姆士‧馬格努森

and perhaps why underdogs take on the best

這位游泳健將 看似有無可動搖的自信

and win despite all the odds.

他自言將在倫敦奧運

Take another example.

奪下100公尺自由式金牌

James Magnussen:

他自信滿滿

a man with seemingly unshakable self-confidence.

但那場比賽

He said he was going to win the 100m-sprint final in the pool

他在終點線前以豪秒之差 敗給了美國名將艾德瑞安

at the London Olympics.

這對他來說是巨大的打擊

He was extremely confident.

從賽後的姿態就可看出 他完全被打垮了

But in that race,

或許他太有自信了

he was out-touched in the line by Nathan Adrian,

又或許他在晉級決賽的過程中 所展現的超凡自信

by 1/100 of a second.

其實是在掩飾信心不足

And that was devastating for him,

在最該相信自己的時候卻動搖了

you could see his body language after, he was destroyed.

儘管他在這個項目獨步群雄

Perhaps he was over-confident.

心理素質很可能是 影響表現的元凶

Perhaps though, his obvious confidence

但也要靠心理素質才能走出創傷

in the events leading up to the actual final.

忘記背後, 努力面前

Perhaps his confidence belied an undelying self low confidence.

還有一個例子

Perhaps he was not very confident inside

洛伊‧麥克維在2011美國大師賽

when he should have been supremely confident of his abilities

展現絕佳球技, 直指冠軍

because he was the world leader in the event.

那屆賽事中

So perhaps psychology may have played a part,

他的實力令其他選手望而生畏

but in particular, it may help

但在賽事最後一天

when overcoming such a devastating defeat for the next event.

那時他還領先4桿

Another very good example: Roy McAvoy.

前三天的比賽都表現出色

In the 2011 Augusta masters, he was expected to win,

卻在最後一刻馬失前蹄 成績一落千丈

he was amongst the favorites certainly,

一輪打出慘烈的80桿

and he's an extremely talented golfer.

對職業選手來說

In fact, he is the one player that all the people on the tour,

閉著眼睛都不會打這麼爛

all the golfers on the tour, the PGA tour,

通常一輪都在70桿以下

fear the most.

這才算在水準之上

And yet on the day,

所以打出80桿是慘不忍睹

when he was leading, on the final day of the event

排名馬上掉到第15名

he was leading by four shots.

照理說如此糟糕的表現

He'd played superbly on the previous three days.

應會使他信心受創

He experienced a catastrophic drop in his performance.

沒想到在短短8週後 他就奪得美國公開賽冠軍

He shot a round of 80,

完全沒有信心不足的樣子

and this is something that professional golfers

也沒有像上次一樣被壓力壓垮

can do in their sleep, certainly very easily,

看得出來重拾信心了

because they frequently shoot rounds of 70 or below

但他是怎麼辦到的呢?

and that's a good shot.

運動心理學應可回答這個問題

So 80 was a catastrophic failure,

運動選手, 教練, 選手周遭的人

and he ended up tying for fifteenth place.

都知道運動心理學有多重要

So you'd think that that sort of devastating performance

而且越來越能接受它

may have impacted on his mind.

現在運動心理學家

However, only eight weeks later, he won the U.S open,

也常常隨隊出征了

and there was no sign of the lack of confidence

什麼是運動心理學?

and the fact that the pressure had got to him,

其實就是靠心理預備 提升運動表現的研究與應用

that was displayed when he was in Augusta.

包括替運動員擬定策略與技巧

So it seemed that he picked up the pieces.

確保他們達到最佳表現

And what is it that made him do so?

也包括幫助選手面對挫折

Sport psychology may indeed have the answers.

慘敗過後捲土重來

So, elite athletes, coaches,

就像馬格努森與麥克維一樣

and the people who surround athletes,

我們這就稍稍踏入

know very well the importance of sport psychology,

運動心理學的世界了

and they're beginning to embrace it.

剖析贏家的腦袋

Sport psychologists are often included

會找到甚麼樣的成功因子呢?

in the teams that surround athletes nowadays.

首先, 運動員必須有強烈的動機

What is sport psychology?

他們訂定的目標往往顯示出

Well, it is the science, study and practice

對勝利的渴望與付出

of mental preparation for sport.

但也不能只有動機

It involves identifying the techniques and strategies

第二, 運動員還必須有自信

that athletes can take and use,

出色的選手普遍都很有自信

so they perform on their most optimum.

運動員可以採取一些策略

It also helps athletes deal with come back, with setbacks

來增強自信心

and help them to come back from devastating defeats.

第三, 瞭解自己的運動項目

Such as those by James Magnussen or Roy McAvoy.

熟悉自己的運動之外

So we just begin to unpack some of these strategies

還要了解對手

that sport psychologists talk about.

找出對手的強項與弱點

So looking inside of the mind of a winner,

克萊夫‧伍德華

what factors are linked to success in sport?

曾是英國橄欖球國家隊總教練

Well, clearly an athlete has to be motivated.

並於2003年奪得世界盃冠軍

Often goals that athletes set, describe or...

他曾說: 打橄欖球必須知己知彼

will demonstrate how much effort

他甚至調查對手並詳細建檔

and how much will they have to win in their event.

避開強項, 攻擊弱點

But sometimes motivation is not enough.

在戰術上就掌握制敵先機

An athlete has to be confident,

這在現代運動非常重要

and confidence seems to be ubiquitous amongst high-performing performers.

運用心理學認識自己也認識對手

There's a number of strategies that athletes can use

第四, 運動員也擅於利用例行流程

to boost their confidence.

預備自己進入最佳狀態

Another important factor is knowledge of the sport.

等等會再詳細討論

So basically, knowing your sport inside out,

最後, 運動員也很有抗壓性

but also knowing the opposition.

波特與菲爾普斯都是佳例

What are their strengths and weaknesses?

對抗焦慮的能力

One of the phrases coined by Clive Woodward,

也是運動員必備的

who was the England coach

如此才能進入狀況

at the time they won the Rugby World Cup in 2003.

拿出最好的表現

One of the phrases he coined, was,

現在來逐一細講這些策略吧

"Total rugby, leaving no stone unturned when it comes to performance."

動機當然非常重要 但要怎麼激發運動員的動機呢

He was very famous for developing dossiers on the opposition.

最重要的是訂定目標

Knowing their strengths, knowing their weaknesses

目標會決定選手有多大衝勁

and where he could attack them and how he could tactically win them.

付出多少努力

And that's clearly important in sports these days.

毅力有多堅強

So, using psychology to understand the opposition

但若只以獲勝為目標, 往往不夠

as well as yourself.

有時候, 不, 大部分的情況下

Athletes are also very good at using routines,

為選手訂定次要目標都非常重要

getting themselves in the right frame of mind.

而且要依照個人表現制訂

We'll look at that in a few moments time.

例如記下個人最佳紀錄

Athletes are also good at handling pressure.

在訓練或比賽時都能增加動力

If you look at Usain Bolt or Michael Phelps,

制定目標依循一定的規則

they are cases in point.

許多科學家, 心理學家都 推崇SMART原則

And anxiety management is clearly an important aspect

也就是說目標要實際, 相關, 明確, 可衡量等等

of an athlete's arsenal of strategies

才能有效激發運動員的動機

to get them in the right frame of mind

我剛說過, 只有動機也不夠

so that they can perform at their best.

運動員還要有自信

So let's look at some of these strategies in detail.

以下幾種方法可以提升自信心

Motivation is clearly very important, and how do you get athlete motivated?

第一, 回顧過去經驗

The most important things are the goals that they set.

讓運動員回想過去的經驗很重要

The goals that they set will determine how much drive,

第二, 實況模擬, 別聽成「魔女」喔

how much effort,

模擬也一樣重要

how much will they have to perform well.

能讓選手對最佳表現有點概念

But often a goal of winning is not enough.

譜出勝利藍圖

Sometimes, oh, most times,

想像及自我對話 都是模擬的方法, 等一下會說明

it is important that an athlete has a number of sub-goals

最後, 回饋也是很重要的一點

which are related to their performance.

尤其是教練的正面回饋

So things like personal bests,

想像是一種心理上的排演

that drive them both in training and in competition.

很多運動員都採用此策略

It's important that these goals conform to certain features.

這是選手或教練 進行心理排演的步驟

And scientists, psychologists and practitioners

這就像在心中播放比賽畫面

always refer to this SMART- acronym.

他們使用道具

And that's because, having goals that are realistic,

也會預想比賽中所有可能狀況

relevant, specific, measurable and so forth,

也就是可能遇到的困難與阻礙

are really important when it comes to getting an athlete motivated.

舉一個實際的例子

As I said earlier, motivation is not enough.

她是布蘭卡·弗拉希奇

It is important that an athlete is confident,

曾是女子跳高世界冠軍

and there are number of ways

及YMF年度最佳運動員

you can boost an athlete's self-confidence.

每次上場前都有一套例行流程

Experience.

閉上眼睛, 想像一次成功的跳躍

Reminding an athlete of their experience

然後有節奏的拍起雙掌

is extremely important.

讓觀眾隨之起舞

Modeling. I don't mean catwalk-modeling here,

這會提升她的動力與自信

modeling is also an important aspect,

起跳前還要再練習動作

because that enables an athlete to have a model

運動員也常常會自我對話

or blueprint if you like of the optimum performance.

這策略很有用

Imagery and self-talk are parts of that and we'll get on to those in a moment.

讓運動員深入自己的心靈

Feedback is clearly important as well.

對自己精神喊話以提升士氣

Positive feedback from the athlete's coaches.

或穩定比賽的情勢

Imagery is a mental rehearsal

特別在高壓的狀況下

and it is a strategy that many athletes use.

所以說, 自我對話可以激勵自己

And here are the kinds of things that an athlete

也能讓自己專注於重要的事上

or a coach will go through, when they're rehearsing their performance.

那些攸關表現的事

It is almost like a video of their performance.

這樣的自我暗示 還有冷靜人心之效

They will also use prompts,

例如叫自己深呼吸, 放鬆

but they also visualize any contingency that arise.

焦慮抵抗能力也會決定表現好壞

For example, any barriers or problems or difficulties

奧運賽場

that arise during the course of their competition.

是世界運動的最高殿堂

Here's an example of these kinds of strategies in action.

選手絕對頂著龐大壓力

This is Blanka Vlašić:

一定要能克服這樣的壓力

she was a former world champion, high jumper,

如果太緊張

and YWF athlete of the year.

運動員可能表現失常

And she was very famous for going through the same performance routine

拿不出最佳實力

prior to a competition.

因此放鬆技巧就至關緊要

She would close her eyes, visualize a successful jump.

心理師會教導選手如何放鬆

She would clap her hands rhythmically,

方法包含深呼吸

and use the audience to get the audience on board

伸展, 放鬆肌肉

and that would both boost her motivation and her confidence,

甚至聽音樂或冥想

and then she would practice some moves shortly before executing her jump.

菲爾普斯就是如此

Self-talk is another strategy that athletes use.

一直到開賽前幾分鐘都聽著音樂

It's an extremely important strategy

音樂讓他進入比賽的精神狀態

because it enables athletes to go through in their mind

讓他放鬆, 卻同時激勵他

and use mantras to try to boost their motivation,

這位選手將這些技巧運用到極致

but also to try to manage the competition and the situation.

她是葉蓮娜·伊辛巴耶娃

For example,

兩屆奧運撐竿跳金牌得主

the situation where the pressure is on and they are highly anxious.

也是世界紀錄保持人

So, self-talk might have motivational components,

這張照片是在2012倫敦奧運 看得出來很放鬆

but it also might help athletes focus on important things

她躺在地上, 蓋上衣服

that are relevant to performance,

可以隔絕外界干擾

so-called cues, and also might have a calming effect.

還有放鬆心情減輕壓力之效

Things like breathe and relax.

總之, 從運動心理學的角度 解析贏家的心理層面後發現

Anxiety management is an important aspect of sport performance.

運動員必須有足夠動機, 相信自己的能力

Clearly at the Olympic Game

面對壓力仍處之泰然

the World Championships at the highest level,

還要透過長久練習掌握各項技巧

athletes are going to be under pressure

包括想像, 自我對話, 還有放鬆

and they need to be able to cope with that pressure.

謝謝

Sometimes being too anxious

（掌聲）

can actually undermine an athlete performance.

It can be sub-optimal.

So relaxation techniques are extremely important in this regard,

and psychologists will work with athletes to try and help them to relax.

So it might involve things like breathing,

stretching, relaxing the muscles,

they'll also use things like music and meditation.

Michael Phelps is a good example,

he listens to music right up to the few minutes before is an event,

and that music will get him to the right frame of mind

for that event.

It will help him to relax but it will also motivate him.

Here's a good example of somebody using those techniques

to the greatest extent.

This is Yelena Isinbayeva:

double Olympic champion at the pole vault,