Overview

Self-Determination Theory (SDT) is a widely applied framework in sport psychology that explains the factors that drive human motivation and well-being. It proposes that athletes, and people more broadly, are naturally inclined to grow, develop, and perform at their best when three core psychological needs are satisfied: autonomy, competence, and relatedness. These needs form the foundation for self-motivated, sustained, and meaningful engagement in sport.

Autonomy refers to the need to feel in control of one’s own actions and choices. When athletes experience autonomy, they believe that their participation and decisions in sport are self-directed and internally driven, rather than controlled by others. This does not mean athletes always have complete freedom, but rather that they understand and endorse their actions. Coaches who support autonomy provide athletes with meaningful choices, explain the reasons behind training tasks, and encourage input and reflection, helping to nurture intrinsic motivation.

Competence is the need to feel effective, skilled, and capable of achieving goals. Athletes are more motivated when they believe they can meet the demands of training and competition, improve over time, and overcome challenges. Environments that provide appropriate challenge levels, positive feedback, and opportunities for success help athletes feel competent. Without this, motivation may decrease, especially if athletes feel they are constantly failing or not progressing.

Relatedness refers to the need to feel connected, valued, and supported by others. In sport, this often comes from relationships with coaches, teammates, family members, or mentors. When athletes feel that they belong and are part of a supportive environment, their engagement and motivation increase. Relatedness helps create a sense of shared purpose and trust, which are vital for emotional well-being and resilience.

When all three needs are met, athletes are more likely to experience intrinsic motivation—doing the activity for its own sake, out of interest, enjoyment, or satisfaction. This form of motivation is strongly linked with long-term participation, enhanced performance, emotional well-being, and reduced risk of burnout. In contrast, when these needs are thwarted, motivation can become more extrinsic (driven by rewards, pressure, or fear of punishment), and athletes may become disengaged, anxious, or even withdraw from sport entirely.

Importantly, SDT views motivation on a continuum, from amotivation (lack of motivation), through external motivation (controlled by outside forces), to intrinsic motivation (driven by internal satisfaction). The more an athlete feels autonomous, competent, and connected, the more likely they are to move toward the intrinsic end of this spectrum.

Coaches can apply Self-Determination Theory by:

Offering choices and explaining the purpose behind tasks (supporting autonomy)

Providing clear, constructive feedback and achievable goals (supporting competence)

Building trust and inclusive team environments (supporting relatedness)

In summary, Self-Determination Theory explains that athletes are most motivated when they feel autonomous in their choices, competent in their abilities, and connected to those around them. Supporting these psychological needs is key to fostering long-lasting, self-driven engagement and high performance in sport.