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  • When we look at Olympic sport,

    一提到奧運會

  • 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,

  • and also the world record holder.

  • This is her in the 2012 Olympics, she's clearly very relaxed,

  • she lies back, she covers herself in a close,

  • this has the effect of shutting out any distractions

  • but also it has the effect of relaxing her and relieving the pressure.

  • So in term of the mind of a winner from a sport psychology perspective,

  • an athlete has to be motivated, confident in their abilities,

  • manage pressure extremely well,

  • and use these well trained-drilled techniques

  • like imagery, self-talk and relaxation.

  • Thank you.

  • (Applause)

When we look at Olympic sport,

一提到奧運會

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