Sport Competition Anxiety Test (SCAT)
Anxiety and arousal can have a big influence on performance levels. If anxiety and arousal are well balanced performance can be at its peak. If too anxious, bored or uninterested performance can suffer. On the other hand if you are over excited your performance can also suffer. We will look at examples of this in class. For now we will look to assess your anxiety levels using this questionnaire.

Assessing Your Anxiety:

Read each statement below, decide if you "Rarely", "Sometimes" or "Often" feel this way when competing in your sport, tick the appropriate box to indicate your response.

#
Statement
Rarely
Sometimes
Often
1
Competing against other People/Teams is socially enjoyable



2
Before I compete - I feel uneasy



3
Before I compete - I worry about not performing well



4
I am a good sportsman when I compete



5
When I compete - I worry about making mistakes



6
Before I compete - I am calm



7
Setting a goal is important when competing



8
Before I compete - I get a queasy feeling in my stomach



9
Just before competing - I notice my heart beats faster than usual



10
I like to compete in games that demands a lot of physical energy



11
Before I compete - I feel relaxed



12
Before I compete - I am nervous



13
Team sports are more exciting than individual sports



14
I get nervous wanting to start the game



15
Before I compete - I usually get uptight




Analysis:

The score for the response to each question is detailed below. Enter the score for each question in the “Athlete’s Score” column and then total the column up to provide a SCAT score.Note that questions 1,4,7,10 and 13 score zero regardless of the response.
Question
Rarely
Sometimes
Often

Athletes score
1
0
0
0

0
2
1
2
3


3
1
2
3


4
0
0
0

0
5
1
2
3


6
3
2
1


7
0
0
0

0
8
1
2
3


9
1
2
3


10
0
0
0

0
11
3
2
1


12
1
2
3


13
0
0
0

0
14
1
2
3


15
1
2
3






TOTAL


SCAT Score analysis:
  • Less than 17 You have a low level of anxiety
  • 17 to 24 You have an average level of anxiety
  • More than 24 You have a high level of anxiety


Mental Toughness Questionnaire
Just how mentally tough are you? Take a few moments to fill out this questionnaire that covers several component skills of mental toughness. When you're finished, check your answers in the evaluation section that follows to determine your mental strengths and weaknesses: Answer T for True and F for False for each statement

TRUE
FALSE
1) I frequently worry about mistakes.


2) I get really down on myself during performance when I mess up.


3) It's easy for me to let go of my mistakes.


4) If I start out badly, it's hard for me to turn my performance around.


5) I get distracted by what the coach thinks whenever I screw up.


6) I bounce back quickly from setbacks, bad breaks and mistakes.





7) I do my best when there's more pressure on me.


8) I get too nervous to really perform to my potential.


9) I do better in practice than I do when it really counts the most.


10) I tend to get easily psyched out or intimidated.


11) I can keep myself calm and composed under pressure.


12) I don't want the ball/dread competing at "crunch time." (big game/race).





13) The coach's yelling knocks me off my game.


14) I tend to get easily distracted.


15) Certain opponents can get into my head and throw me off my game.


16) Lousy playing conditions (weather, field conditions, temperature, etc.) negatively affect me.


17) I have no trouble focusing on what's important and blocking everything else out.


18) I think too much about what could go wrong right before and during performance, (the "what if's").





19) One or two failures do not shake my confidence.


20) I tend to compare myself too much with teammates and opponents.


21) I'd rather compete against a better opponent and lose than go up against a weaker opponent and win.


22) I am a confident and self-assured athlete.


23) I tend to be too negative.


24) I have trouble dealing with negative self-talk (thoughts).





25) I get more motivated after failures and setbacks.


26) It's easy for me to consistently train at a high level of intensity.


27) I think about how today's practice will help me get to my goals.


28) I find myself just going through the motions a lot in practice.


29) I have clear goals that are important for me to achieve.


30) I am a highly motivated athlete.



Scoring for Mental Toughness Questionnaire:

Section 1, questions 1-6 deal with "Reboundability" or your skill at mentally bouncing back from setbacks and mistakes. Mental toughness depends on your ability to quickly leave your mistakes and failures behind you. Hanging onto your mistakes will get you into big trouble, performance-wise. Athletes who dwell on their mistakes while the competition continues, end up making more. Score 1 point for each of the following answers: Total = Section 2, questions 7-12 deal with the ability to handle pressure. Without the ability to stay calm in the clutch, an athlete will always underachieve. Peak performance demands that you are relaxed once the performance begins. While a little nervousness is critical for getting "up" for a game/match/race and performing at your best, ("good nervousness") too much nerves ("bad nervousness") will tighten your muscles and send your performance down the tubes. Score 1 point for each of the following answers: Total = Section 3, questions 13-18 deal with your concentration ability. In every sport, your ability to focus on what's important and block out everything else is one of the primary keys to performance excellence. Poor concentration is the major reason why athletes choke and get stuck in performance slumps. Getting psyched out or intimidated is a direct result of concentrating on the wrong things. Score 1 point for each of the following answers: Total = Section 4, questions 19-24 deal with your level of confidence and the factors that affect confidence. One characteristic of the mentally tough athlete is he/she possesses a confidence level that seems to be unshaken by setbacks and failures. Under the pressure of competition, low confidence will neutralize natural ability, hard work and talent. Similarly, high confidence will enhance an athlete's training and God-given talents, lifting their performance to the next level. Score 1 point for each of the following answers: Total = Section 5, questions 25-30 deal with motivation. Motivation is the fuel that will drive your training to a successful completion and the accomplishment of your goals. Without adequate motivation athletes get stuck having "permanent potential." Without motivation you won't put in the work necessary to become a winner. Your motivation allows you to pick yourself up after a setback and keep going. Score 1 point for each of the following answers: Total =
Interpretation:

A score of 6 in any one of the five sections indicates a special strength in that area. A 5 indicates solid skill and 4 or less highlights that particular area as a mental weakness that needs to be addressed. For example a "6" in "reboundability" indicates consistent ability to bounce back quickly from mistakes, failures and losses. A score of "2" or "3" in section #2, handling competitive pressure, indicates the need for arousal control/relaxation training. Low scores in each section high light problem areas. These "mental weaknesses" should then form mental training goals for you to help raise your overall performance to the next level. For example, a low score in the concentration section means that some of your poor performance is a direct result of your inability to control your focus of attention before and/or during competition. By putting some time and energy into practicing concentration exercises you will become a better overall athlete. Overall Score: A score of 26-30 indicates strength in overall mental toughness. Scores of 23-25 indicates average to moderate skill in mental toughness. Scores of 22 or below mean that you need to start putting more time into the mental training area. Overall Total =
Motivation Questionnaire
As well as assessing a player’s ability, gaining an insight into their needs and motivations can also be valuable as it helps the coach to design sessions that meets those needs. It also provides the coach with an understanding of behaviours that the players may exhibit whilst competing or training.
Player needs/motivations
Name:

Age:

Standard (please circle)
Beginner
Intermediate
Advanced
Why I participate in this activity?
Not important Very important  

1
2
3
4
5
6
7
8
9
10
Enjoyment










Mastering new skills










Keeping fit










Rising to a challenge










Feeling good about yourself










Competition











1
2
3
4
5
6
7
8
9
10
Pleasing parents










Pleasing coaches










Winning something










Achieving a dream










Making new friends










Being with existing friends











1
2
3
4
5
6
7
8
9
10
Add any others







































































Sports Confidence Questionnaire


For each of the statements below, rate yourself from 1- 5.Never Occasionally Fairly Often Very Often Always1 2 3 4 5

Statement
Rating
1
I perform better in practice than competition

2
I am so self conscious; I worry about what others think about my game

3
I have many self-doubts about my performance before or during games

4
I worry about letting others down by not performing to their expectations

5
I suffer from anxiety, worry or excess tension during competition

6
Pre-game jitters do not go away after the first few minutes into the competition

7
I lose focus during critical parts of my performance

8
I have doubts or negative thoughts before, during or after competition

9
I overanalyse mistakes

10
I suffer from low self-confidence before a big game/performance

11
I suffer from low self confidence during practice sessions

12
I have trouble letting go or forgetting bad past performances

13
I am frequently disappointed with my performance and wish I was better


Norms:

There are no norms for this questionnaire. However it can be used as a comparison between pre/post training.
Sports Determination Questionnaire
For each of the statements below, rate yourself from 1- 5.Never Occasionally Fairly Often Very Often Always1 2 3 4 5


Statement
Rating
1
I maintain focused on my role during crucial times of my performance

2
If I start my performance badly I can turn things around

3
I bounce back quickly from mistakes and set back, working towards my goals

4
I get easily distracted

5
I become more determined after set backs and mistakes

6
I set myself clear goals that are important for me to meet

7
I achieve the goals I set myself during practice

8
I achieve the goals I set myself during competition

9
I do not give up during practice sessions even if I am making lots of mistakes

10
I do not give up during game situations/my performance even if things are going against me

11
Once I have achieved my goals I set myself more challenging ones to make my performance even better


Norms:
There are no norms for this questionnaire. However it can be used as a comparison between pre/post training.


Self-Reflection

A reflection on personal strengths and weaknesses and how they had an effect on your performance. This could be recorded through a variety of methods such as; a journal entry, an audio recorded response or a self-video interview.



POMS Test

The Profile of Mood Status (POMS) test is a psychological test which asks performers to indicate how they have been feeling in the past week based on a series of statements. The performer will select “not at all”, “a little”, “moderately”, “quite a lot” or “extremely” to indicate how they feel. The athlete can use their test results to gauge their levels of tension, depression, anger, vigour, fatigue and confusion. To take the test visit the link below; http://www.brianmac.co.uk/poms.htm

Normative Data: Below is a chart showing the norms taken from a large groups of international, club and recreational athletes.

Group
Tension
Depression
Anger
Vigour
Fatigue
Confusion
International
5.66
4.38
6.24
18.51
5.37
4.00
Club
9.62
8.67
9.91
15.64
8.16
7.38
Recreational
6.00
3.11
3.60
17.78
6.37
4.84


Training Diary
A training is an effective way of monitoring and evaluating an athlete’s progress. It can be used to reflect upon training sessions and how you felt it went but can also be used to reflect upon competitive performances. By keeping a training diary and reviewing it every week, it can be possible to build up an accurate picture of how an athlete may be developing. One issue with this may be that is a reflective piece, therefore an honest opinion of yourself is needed throughout to make records valid and reliable.