Welcome to another fascinating post from the ORIEMS FIT Straightforward Science Series, where we break down scientific research in the simplest way possible.

Today, we explore how the words you say to yourself before jumping can actually improve your performance. Let’s dive into what the science says!

(Scroll to the end of each post to find a link to the original study, often with full PDFs—perfect for building your research collection.)

What is this research about?

This study, titled "Effects of Instructional and Motivational Self-Talk on the Vertical Jump," looked at how self-talk (the things you say to yourself) influences physical performance—specifically vertical jump height and power.

Who conducted this research and where?

• Authors: David A. Tod, Rhys Thatcher, Michael McGuigan, and Joanne Thatcher.
• Institutions:
  • Aberystwyth University in the United Kingdom
  • Edith Cowan University in Perth, Australia

These institutions are highly regarded for their sports science programs, and the researchers have expertise in sports psychology and biomechanics.

Who participated in the study?

The study involved 24 healthy and active men and women, aged between 20 and 22 years. These participants were not elite athletes but engaged in regular physical activity like basketball, soccer, or tennis.

What did they measure?

The researchers tested the participants’ vertical jump height and the power they generated during their jumps. They looked at how these were influenced by:

1. Motivational Self-Talk: Saying phrases like, "I can jump high!"
2. Instructional Self-Talk: Saying phrases like, "Bend and drive!"
3. Neutral Self-Talk: Counting backward as a control condition.
4. No Instructions: Simply jumping without any self-talk.

What did they find?

General Explanation

Both motivational self-talk and instructional self-talk improved participants’ jump height and power.

Neutral self-talk and no instructions had little to no effect.

Specific Evidence Supporting the Findings

1. Jump Height:

   • Participants using motivational self-talk jumped an average of 0.414 meters, and those using instructional self-talk jumped 0.415 meters.
   • This was higher than the 0.403 meters achieved with neutral self-talk and 0.408 meters without instructions.

2. Power Generation:

   • Motivational self-talk increased the force generated during the jump to 261.2 Newton-seconds, while instructional self-talk produced 263.9 Newton-seconds.
   • Both were significantly higher than the 254.1 Newton-seconds recorded with neutral self-talk.

3. Speed:

   • Instructional self-talk helped participants rotate their knees faster at 582.6 degrees per second, compared to 565.8 degrees per second with no self-talk.

Why does this matter?

Words are powerful! This research shows that what you say to yourself can directly affect your physical performance. By focusing your thoughts and energy with positive or instructional phrases, you can:

• Generate more power during exercises like jumping or sprinting.
• Perform with better technique by keeping your mind on the movement.
• Feel more confident, which can lead to better results in sports or fitness.

How can this help you?

• Before a challenging exercise, try using motivational phrases like "I can do this!" to build confidence and energy.
• During technical movements, focus on instructional phrases like "Keep your core tight" or "Drive through your legs."
• Avoid letting your mind wander; what you say matters more than you think!

Link to the Research

Research Paper Name: Effects of Instructional and Motivational Self-Talk on the Vertical Jump
Simplified Name: How Self-Talk Boosts Your Jump Height
Authors: David A. Tod, Rhys Thatcher, Michael McGuigan, and Joanne Thatcher
Source: Journal of Strength and Conditioning Research, 2009
Click here to read the full study

This is a reliable and trustworthy source published in a peer-reviewed journal widely respected in sports science.

What do you think?

Have you ever tried using self-talk to boost your performance? What phrases work best for you?

Let us know in the comments below, and feel free to share this post with anyone who could use a little mental boost in their fitness journey!

About ORIEMS FIT Straightforward Science

We aim to simplify complex studies into practical insights you can use in your daily life. Whether it’s sports psychology, fitness, or health, our blog inspires curiosity and empowers you to learn more.

Disclaimer: This blog post is for informational and recreational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new technique or treatment. For full details, visit our disclaimer here.