Sport and Performance Psychology
How to improve motivation for team training
Here’s a team sport-specific version of 10 sport psychology strategies to enhance motivation for training in hockey, basketball, volleyball, and other team sports.
1. Reconnect with Your Role on the Team: When motivation is low, remember that your teammates depend on you. Being part of a team means everyone plays a role in success.
How to Apply:
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Ask yourself: “How does my training impact my team’s performance?”
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Focus on what you bring to the team—defense, leadership, communication, hustle.
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Watch game footage to remind yourself why you love competing.
2. Set Individual and Team Goals: Setting both personal and team-oriented goals can boost motivation by creating a sense of responsibility and purpose.
How to Apply:
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Set small, achievable training goals (e.g., "Improve my shot accuracy by 5% this month").
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Work with coaches to define team goals (e.g., "Reduce turnovers per game").
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Track goals visually—use a team leaderboard or personal progress chart.
3. Train with Teammates for Accountability: It’s harder to skip training when your teammates rely on you to show up and push them.
How to Apply:
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Set up group training sessions or partner drills to make workouts more engaging.
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Create a challenge system (e.g., most completed sprints, highest shooting percentage).
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Use friendly competition in practice to stay engaged.
4. Use Team-Oriented Visualization: Mental imagery isn’t just for individual performance—it can help you see yourself thriving in a team setting.
How to Apply:
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Before practice, visualize yourself making smart plays, communicating well, and leading your team.
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Picture game situations where you step up for your team (e.g., hitting the clutch shot, blocking a key play).
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Imagine the energy of a game—the crowd, your teammates celebrating, the intensity of competition.
5. Keep Training Competitive and Fun: Monotonous training can kill motivation. Adding competition and variety makes workouts feel like real game situations.
How to Apply:
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Incorporate team mini-games into practices (e.g., 3-on-3 challenges, shooting contests).
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Use time-based drills to add intensity (e.g., "Who can complete the most perfect passes in 60 seconds?").
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Keep score in practice—it makes even routine drills feel important.
6. Remind Yourself of Game-Day Moments: Training can feel like a grind, but every session prepares you for big moments in competition.
How to Apply:
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Remember past highlights—winning a big game, scoring a crucial goal, making a key play.
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Watch old game film or hype videos to reignite your passion.
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Picture what success feels like—the adrenaline, the crowd, the team celebrations.
7. Use Positive Self-Talk and Team Communication: How you talk to yourself (and your teammates) influences motivation. Positive energy fuels better training.
How to Apply:
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Replace negative thoughts (“I don’t feel like training”) with positive ones (“Every session gets me closer to my goals”).
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Use team huddles to pump each other up before training.
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Encourage teammates who seem unmotivated—helping others can boost your own mindset.
8. Find Purpose in Every Training Session: Sometimes, athletes feel unmotivated because they don’t see the immediate payoff of training.
How to Apply:
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Ask your coach how specific drills translate to game performance.
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Set a personal focus for each session (e.g., “Today, I’m working on faster transitions”).
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Remind yourself that championship teams are built in practice—not just on game day.
9. Lean on Teammates and Coaches for Motivation: When motivation is low, use your team as a support system to stay accountable.
How to Apply:
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Talk to teammates or captains when you're struggling with motivation.
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Ask your coach for feedback—sometimes, knowing your progress keeps you motivated.
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Build team chemistry off the court/ice/field—stronger bonds lead to more commitment.
10. Take Action – Just Get Started: The hardest part of training is getting started. Once you begin, momentum usually follows.
How to Apply:
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Commit to just 10 minutes—most times, you’ll feel good enough to keep going.
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Get dressed in your training gear—even small actions trigger motivation.
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Tell yourself: “I owe it to my team to put in the work.”