Sports motivation is crucial. Whether you are struggling to get out and train on a windy and rainy day or looking to exert that extra bit of effort to come from a goal down in the last few minutes of a hard fought match motivation matters. Coaches and captains will use a wide variety of techniques to help individual athletes participate in sport and perform better. This may mean using types of extrinsic rewards (e.g., bonus payments), motivational quotes and speeches, agreed goals or any number of techniques as a form of external regulation. Many famous coaches and athletes have spoken about the importance of motivation:
"It's not whether you get knocked down, it's whether you get up." - Vince Lombardi (American football coach)
"Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do." - Pelé (Soccer player)
"You miss 100% of the shots you don't take." - Wayne Gretzky (Hockey player)
The term motivation is derived from the Latin word ‘movere’ (meaning “to move”). When we think about motivation in sport we normally consider moving to do or achieve something that matters to us. But motivation in sport is often mixed up with ‘psyching up’, ‘positive thinking’ and assumed as a quality ‘you’re born with”. Let’s deal with each mix-up in turn. First, ‘psyching up’ is about regulating one’s arousal (i.e., your body’s readiness to compete) at a moment in time. When we hear motivational speakers, we might be drawn to their emotional appeal at that time but the assumed change in motivated behaviour rarely materialises. The reason is simple: we are mixing up two different things: motivation and arousal. Second, with positive thinking, the assumption is that by imaging the success you want, you will be motivated to succeed. but this reasoning is faulty because we need to engage in specific tasks to make success possible. Finally, some people assume ‘you’re born with motivation’ to succeed or you’re not. In this assumption, motivation is seen as an innate inheritance but the context and environment are neglected. We are all familiar with people who were not motivated to learn at school but were the most motivated athletes in their school team. For these reasons, we need to look more closely at motivation and see its machinery to maximise our motivation to achieve our goals.
All human beings have needs. These needs range from physiological needs to safety needs, love and belonging, esteem and self-actualisation. Our physiological needs include air, water, food, sleep, shelter. Next, our safety needs might include personal security, health and employment. Our love and belonging needs might include friendship, family, intimacy and a sense of connection. Our esteem needs might be respect, recognition, and freedom. Finally, we have self-actualisation which is a desire to become all we can become. We are motivated to meet these needs in different ways and at different times. It’s challenging to be focused on a need for respect if you are starving or have not slept in two days. We often see these needs as a hierarchy which means we jump up a level of the hierarchy when our needs are met but in an everyday setting, our need for sleep (physiological need), for example, might dominate after a long night out with our friends (a sense of belonging) which represents dropping down the hierarchy.
As athletes, we need to figure out our needs and how they are being met or missed. When our needs are not met, we tend to find ways to meet them that are not sensible. For example, if you had a need for resources (safety need), you might accumulate as much money as possible from your sport but not enjoy the money because of your fear of not having enough. When we think about our motivation, we shall keep our needs in mind.
We have discussed the various needs we might have as human beings. You’ll notice that playing sport is not a psychological need; however, you might have a need for esteem that can be met through sport. The respect, status and recognition you crave could be met through the mechanism of sport. Though there are lots of theories to explain why we do what we do in sport and exercise settings and below is an overview.
Intrinsic motivation refers to engagement in an activity for the inherent satisfaction and pleasure derived from the activity itself. The individual is driven by internal factors, such as enjoyment, personal satisfaction, or a genuine interest in the sport. Athletes who are intrinsically motivated are more likely to engage in regular training and practice because they genuinely enjoy the sport. Intrinsic motivation is associated with higher levels of commitment, persistence, and a willingness to take on challenges for the sake of personal fulfillment. Athletes driven by intrinsic motivation often experience a sense of autonomy and self-determination, which can contribute to a positive mindset and overall well-being.
Extrinsic motivation involves engaging in an activity to attain external rewards or avoid punishment. These external factors may include tangible rewards (e.g., trophies, medals, financial incentives) or social recognition (e.g., praise, approval from others). External rewards can serve as powerful incentives to encourage athletes to put in extra effort, especially in situations where tangible outcomes are tied to performance (e.g., competitions with prizes). Recognition and approval from coaches, teammates, and fans can boost an athlete's confidence and motivation. While extrinsic motivation can be effective in the short term, long-term reliance solely on external rewards may not be sustainable for consistent high-level performance.
Integrated regulation is a form of motivation in which individuals have internalized extrinsic motivators, making them congruent with their own values and goals. In this case, the extrinsic motivation becomes part of the individual's identity. Athletes with integrated regulation have incorporated external rewards or goals into their personal value system, making them more likely to persist in the face of challenges. This form of motivation can lead to a more sustainable commitment to training and competition because the external factors align with the athlete's internal values and beliefs.
Amotivation refers to a lack of motivation or the absence of any intention to engage in an activity. Individuals experiencing amotivation may feel a lack of interest or see no value in the activity. Athletes who are amotivated may struggle to put in the effort required for effective training and competition. Identifying and addressing the underlying causes of amotivation is crucial for coaches and sports psychologists to help athletes rediscover motivation and enjoyment in their sport.
Understanding the interplay between these different types of motivation is essential for coaches, sports psychologists, and athletes themselves. A balanced approach that fosters both intrinsic and extrinsic motivation, while aligning external goals with personal values, can contribute to sustained and meaningful sport performance.
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