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this video offers a concise and practical overview of Self-Determination Theory (SDT) in a sports context

it explains how satisfying the three core needs—autonomy, competence, and relatedness boost athlete's motivation

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Self Determination Theory in Sport - Stay MOTIVATED as an Athlete

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Autonomy: the need to feel in control of one’s actions and choices

Competence: the need to feel effective, capable, and progressing in one’s goals

Relatedness: the need to feel connected, supported, and valued by others

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“The ‘What’ and ‘Why’ of Goal Pursuits: Human Needs and the Self‑Determination of Behavior.”

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“The ‘What’ and ‘Why’ of Goal Pursuits: Human Needs and the Self‑Determination of Behavior.”

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This foundational paper outlines how satisfying the basic needs for autonomy, competence, and relatedness leads to higher-quality motivation and greater persistence which is essential insights for keeping clients engaged in long-term fitness.

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clients stay more consistent when they feel like they’re choosing the workouts

seeing progress in strength or appearance

when they feel supported by me.

-->directly maps to SDT’s three needs

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client struggling with motivation became more engaged after we introduced a step goal challenge she created herself

her autonomy increased

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a clear explanation of Achievement Goal Theory, highlighting the difference between task-oriented goals (focused on personal improvement and effort) and ego-oriented goals (focused on outperforming others)

it explains how these orientations impact motivation, persistence, and overall experience in sport and exercise settings

directly relevant for coaches, athletes, and trainers

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Achievement Goal Theory (AGT) - Ego Goals vs. Task Goals

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"Motivational Climate, Goal Orientation & Exercise Adherence in Fitness Settings"

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"Motivational Climate, Goal Orientation & Exercise Adherence in Fitness Settings"

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The research highlights how an environment focused on personal improvement, effort, and learning leads to stronger task orientation in clients, which in turn enhances long-term exercise adherence, whereas competitive, outcome-focused environments can undermine commitment.

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some of my clients are driven by looking better than they did last month (task)

others are chasing performance metrics like outlifting their friends (ego)

knowing this lets me tailor my communication to keep them focused and confident

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client who burned out from constantly comparing herself to Instagram influencers

--> shifting her focus to personal progress photos helped rebuild her motivation

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Client Case Example:

23-year-old female, active, goal is body recomposition. Reports lower motivation after 3 weeks. We used SDT to restore autonomy (gave her 2 plan options), added a habit tracker to build competence, and emphasized her own before/after photos (task orientation).

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blending both theories helps me tailor check-ins and goal-setting based on where a client is mentally and emotionally

it’s made me a more intentional and effective coach

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Synergy Example:

Both theories reinforce the importance of focusing on personal growth (SDT: competence, AGT: task orientation).

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Conflict Example:

Ego-oriented clients can sometimes pursue extrinsic goals that reduce autonomy and undermine long-term intrinsic motivation.