3 Principles of Psychology You Can Use to Improve Your Mechanics

“Try your best.”

“Overcome obstacles, including unfairness.”

“Control the controllables.”

“Practice to get better.”

“Be mentally tough.”

Sometimes I take all the things I learned for the mental game of softball for granted. I think they are very obvious, but did you know they came from somewhere? Actual psychologists throughout history introduced and studied these concepts. They came to evidence-based conclusions about what works and what doesn’t. Their conclusions were so influential, in fact, that they were woven into the foundation of all our sports so much so that we don't even notice them!

Personally, I like to have reasons for why I should do the things I am doing because it keeps me motivated. For example, if I’m at the gym and this workout is uncomfortably difficult, I need to recall the reason I’m doing this annoying thing. For me, I think about how I want to beat my 5K race time. I learned somewhere along the line that lifting weights and doing sprints improves my results.

So if you, too, like to have reasons behind all the basic things we know and think we know, here are three of them!

The Principle of Self-Efficacy
Came from: Albert Bandura, Canadian, Born 1925

Believing in one's ability to achieve success is crucial.Self-efficacy refers to an individual's belief in their own ability to achieve specific goals, perform tasks, or overcome challenges successfully. It is the belief that one has the capacity to control and influence the events in their life. Bandura found that Individuals with high self-efficacy are more likely to take on challenging tasks, persevere in the face of obstacles, and ultimately succeed.

People's beliefs about the consequences of their actions, also known as outcome expectations, play a role in determining their behavior. Positive outcome expectations can motivate individuals to engage in certain behaviors, while negative expectations can discourage those behaviors. Translation, if I think this practice will help me get better, I’m more likely to do it. If I think this drill is a waste of time, I’ll repeat less of them or none.

Self-efficacy beliefs are task-specific. In other words, individuals may have different levels of self-efficacy for different tasks or activities. Someone may have high self-efficacy in public speaking but low self-efficacy in playing a musical instrument.

Self-efficacy beliefs can become self-fulfilling prophecies. If someone believes they can succeed, they are more likely to put in the effort and persist in the face of difficulties, increasing their chances of success. This belief can be developed and enhanced over time. If you experience a good on-field performance, get constructive feedback, see modeling by others, and are able to successfully solve problems a few times, these can all contribute to increasing self-efficacy. Social and cultural factors can influence self-efficacy beliefs. Supportive social networks, role models, and cultural norms can either enhance or diminish self-efficacy.

Basically, this is the science behind Henry Ford’s most famous quote, “Whether you think you can or you can't, you're right.”

Further reading: Self-Efficacy: The Exercise of Control by Albert Bandura

The Principle of Stress and Performance:
John Dillingham Dodson, American, Born 1876

The Yerkes-Dodson law suggests that there is an optimal level of stress at which an individual's performance is maximized, and deviations from this optimal level, either too much or too little stress, can result in decreased performance. So when your coach says you need to practice harder than you play, this is why. You want your stress level in a game to be low or moderate. Practicing at optimal stress leads to the highest level of improvement that you can then use when you compete.

Low Stress: When individuals experience low levels of stress, their performance tends to be suboptimal. They may lack the motivation and alertness needed to perform well on tasks that require attention and effort.

Moderate Stress: As stress levels increase from a low point, performance generally improves. A moderate level of stress can enhance focus, motivation, and alertness, leading to better task performance.

Optimal Stress: There is an optimal level of stress for each individual and each task. At this level, performance reaches its peak. The individual is sufficiently motivated and alert without becoming overwhelmed by stress.

High Stress: Beyond the optimal point, as stress levels continue to increase, performance tends to decline. High levels of stress can lead to anxiety, distraction, and impaired decision-making, which negatively affect performance.

The Principle of Memory:
Donald Hebb, Canadian, Born 1904

Hebb proposed the concept of synaptic plasticity and the idea that neural connections are strengthened with repeated use, which is a foundational principle in memory formation.

Hebbian learning is a fundamental concept proposed by Donald Hebb. It suggests that when a neuron repeatedly fires in close temporal proximity to another neuron, the synaptic connection between them strengthens. This idea is often summarized by the phrase "cells that fire together, wire together."

Hebb also conducted research on sensory deprivation, including studies involving isolation and sensory restriction. His work in this area helped elucidate the importance of sensory input for normal brain development and functioning.

Today, we use the term “muscle memory.” In class we will have you watch a video or explain the more accurate way, “building neural pathways.” And guess what? You can build your neural pathways through visualization and watching other pitchers. Not only do you need to practice under stress (like #2), you need to practice the correct patterned movements. Eventually you’ll be able to do them without thinking. Thanks to Donald Hebb for being the first to research this concept way back in the early 1900’s.

Further Reading: The Organization of Behavior