INTERNAL DIALOGUE (SELF-TALK)

Types: Motivational (energy) vs. Instructional (technical)

Internal dialogue is the verbalization, internal or external, that the athlete uses to regulate his behavior and emotions. It is primarily categorized into two types: motivational and instructional.

Motivational dialogue focuses on increasing effort, confidence and positive mood (e.g., "Come on!", "You can do it!").

Instructional dialogue, on the other hand, directs attention to specific technical aspects of performance or tactical strategies, being crucial for learning and accuracy.

Consider a weightlifter (weightlifter) in front of the loaded bar for a maximal deadlift.

In the moment prior to the lift, a motivational self-talk such as "Strength!" or "Up!" is ideal for activating the necessary raw power.

In contrast, a pool player facing a delicate shot with spin would benefit more from an instructional dialogue, repeating key words to himself such as "smooth elbow" or "follow the line," which focuses his mind on the precise mechanics of the movement rather than on force.

Adapting the type of dialogue according to the task (force vs. precision).

The effectiveness of internal dialogue depends on its appropriateness to the nature of the task and the athlete's skill level.

Research suggests that motivational dialogue is superior for tasks requiring strength, endurance or explosive power.

However, for tasks that demand fine motor skills, precision and coordination, instructional dialogue is more effective, especially in learning stages.

Take the case of a gymnast learning a new routine on the uneven bars.

Being a "novice" at that specific movement, she needs step-by-step instructions: "throw, twist, catch." Her brain requires explicit guidelines.

However, once she masters the technique and becomes proficient, too much conscious instruction may interfere with automatic fluidity.

At that point of mastery, switching to a more holistic or motivational dialogue ("flow," "nail it") may be more beneficial so as not to disrupt automatic execution.

Summary

Internal dialogue is the verbalization used by the athlete to regulate his or her behavior. It is divided into motivational, focused on increasing energy and effort, and instructional, aimed at technical and tactical precision.

The effectiveness of this tool depends on its adaptation to the specific task. Motivational dialogue is superior for strength and power, while instructional dialogue is more effective for coordination and fine motor skills.

The skill level of the athlete also dictates the type of dialogue. Apprentices need explicit step-by-step guides, while experts benefit from holistic keywords that do not interrupt their automatic fluency.