Sport Anxiety Scale (SAS) Calculator
Quick Answer
The Sport Anxiety Scale (SAS) calculator measures competitive trait anxiety across three dimensions: worry, concentration disruption, and somatic anxiety. Higher scores indicate greater anxiety that may impact athletic performance.
- Assesses 21 statements on a 4-point scale (scores range from 21-84)
- Based on validated research by Smith, Smoll, and Schutz (1990)
- Identifies athletes who may benefit from mental performance training
About the Sport Anxiety Scale
The Sport Anxiety Scale (SAS) is a validated psychological questionnaire developed by Smith, Smoll, and Schutz (1990) that assesses competitive trait anxiety experienced by athletes before or during competition. Unlike state anxiety measures that capture momentary feelings, the SAS measures an athlete's general tendency to experience anxiety in competitive situations across their sport. Other similar tests include the Sport Competition Anxiety Test.
The scale uses 21 questions with a four-point Likert scale for responses, ranging from 1 (not at all) to 4 (very much so). This assessment tool is widely used in sport psychology research and practice to identify athletes who may benefit from psychological skills training and anxiety management interventions.
The Three Subscales of the SAS
Worry (Cognitive Anxiety)
The worry subscale measures cognitive aspects of competitive anxiety, including concerns about performance, fear of failure, and negative expectations. Athletes high in worry may experience persistent thoughts about making mistakes, disappointing coaches or teammates, or not reaching their potential. This subscale includes 7 questions (3, 5, 9, 10, 13, 16, 18) with scores ranging from 7-28.
Concentration Disruption
This subscale assesses the degree to which anxiety interferes with an athlete's ability to maintain focus during competition. Athletes scoring high on this dimension may experience mind wandering, difficulty paying attention to relevant cues, and lapses in concentration when it matters most. This subscale includes 5 questions (2, 6, 7, 14, 20) with scores ranging from 5-20.
Somatic Trait Anxiety
The somatic anxiety subscale measures physical symptoms of anxiety, including increased heart rate, muscle tension, stomach upset, and trembling. These physiological responses can directly impact motor performance in sports requiring fine motor control, precision, or endurance. This subscale includes 9 questions (1, 4, 8, 11, 12, 15, 17, 19, 21) with scores ranging from 9-36.
How to Interpret Your SAS Results
Understanding your Sport Anxiety Scale results helps identify specific areas for mental performance improvement. Here's how to interpret scores for each subscale:
Score Interpretation Guidelines
Total Score (21-84):
- 21-42: Low anxiety - Generally calm under competitive pressure
- 43-63: Moderate anxiety - Some competitive anxiety that may benefit from mental skills training
- 64-84: High anxiety - Significant competitive anxiety that likely impacts performance
Note: These ranges are general guidelines. Individual interpretation should consider sport type, competitive level, and other contextual factors.
Sport-Specific Applications
Different sports may trigger varying anxiety responses based on their characteristics:
Individual Sports
Athletes in individual sports like tennis, golf, gymnastics, and track and field often experience higher anxiety levels because they cannot share responsibility for outcomes with teammates. The SAS is particularly valuable for identifying athletes in these sports who may benefit from individual mental performance coaching.
Team Sports
While team sports may provide some anxiety buffer through shared responsibility, athletes in high-pressure positions (goalkeepers, quarterbacks, penalty takers) may still experience elevated competitive anxiety. Position-specific assessment can help coaches identify players who need additional mental preparation.
Precision Sports
Sports requiring fine motor control like archery, shooting, and golf are particularly susceptible to the negative effects of somatic anxiety. Even small increases in muscle tension or heart rate can significantly impact performance precision.
Strategies for Managing Competitive Anxiety
Based on your SAS subscale scores, different intervention strategies may be most effective:
For High Worry Scores
- Cognitive restructuring to challenge negative thoughts
- Process-focused goal setting (focusing on execution rather than outcomes)
- Positive self-talk training
- Pre-competition mental routines
For High Concentration Disruption
- Attention control training
- Mindfulness and present-moment awareness exercises
- Focus cue words and triggers
- Refocusing routines after distractions
For High Somatic Anxiety
- Progressive muscle relaxation
- Diaphragmatic breathing techniques
- Physical warm-up routines that channel nervous energy
- Centering exercises before competition
Using This Assessment Tool
The Sport Anxiety Scale presented here is for educational and self-assessment purposes. The original SAS was developed by Smith, Smoll, and Schutz (1990) and later revised as the SAS-2 by Smith, Smoll, Cumming, and Grossbard (2006). If you wish to use this tool for research or formal athlete evaluation, please consult the original publications for proper administration guidelines and consider whether permission is required for your specific use case.
For athletes identifying elevated anxiety levels, working with a qualified sport psychologist can help develop personalized mental performance strategies. Many professional and collegiate athletic programs now incorporate psychological skills training as a standard component of athlete development.
Frequently Asked Questions
What is the Sport Anxiety Scale (SAS)?
The Sport Anxiety Scale is a validated psychological questionnaire developed by Smith, Smoll, and Schutz (1990) to measure competitive trait anxiety in athletes. It assesses three components: somatic anxiety (physical symptoms), worry (cognitive concerns), and concentration disruption (focus difficulties).
How accurate is this anxiety assessment?
The SAS has demonstrated strong psychometric properties with high internal consistency (Cronbach's alpha > 0.80) and test-retest reliability across numerous research studies. It has been validated across various sports, ages, and competitive levels.
What's a normal score on the Sport Anxiety Scale?
Most athletes score in the moderate range (43-63). Some anxiety is normal and can even enhance performance (optimal arousal). Scores above 64 indicate elevated anxiety that may negatively impact performance and benefit from intervention.
How often should I take this assessment?
As the SAS measures trait anxiety (a stable characteristic), significant changes typically occur over months rather than days. Taking the assessment at the start and end of a season, or before and after mental skills training, provides meaningful comparison points.
Can competitive anxiety be reduced?
Yes, competitive anxiety can be effectively managed through psychological skills training. Techniques including relaxation training, cognitive restructuring, visualization, and pre-competition routines have been shown to reduce anxiety and improve performance.
What's the difference between the SAS and SCAT?
Both are sport anxiety measures, but the SAS provides a more detailed assessment with three subscales (worry, concentration disruption, somatic anxiety), while the Sport Competition Anxiety Test (SCAT) yields a single overall score. The SAS is often preferred for intervention planning.
Should I consult a professional about my results?
If your scores are in the high range (64+) or if anxiety is significantly impacting your enjoyment of sport, consulting a sport psychologist is recommended. They can provide personalized strategies and determine if other factors may be contributing to your anxiety.
References
- Smith, R.E., Smoll, F.L., & Schutz, R.W. (1990). "Measurement and correlates of sport-specific cognitive and somatic trait anxiety: The Sport Anxiety Scale." Anxiety Research, 2(4), 263-280.
- Smith, R.E., Smoll, F.L., Cumming, S.P., & Grossbard, J.R. (2006). "Measurement of multidimensional sport performance anxiety in children and adults: The Sport Anxiety Scale-2." Journal of Sport and Exercise Psychology, 28, 479-501.
- Martens, R., Vealey, R.S., & Burton, D. (1990). "Competitive Anxiety in Sport." Human Kinetics, Champaign, IL.
- Woodman, T., & Hardy, L. (2003). "The relative impact of cognitive anxiety and self-confidence upon sport performance." Journal of Sports Sciences, 21(6), 443-457.
- Craft, L.L., Magyar, T.M., Becker, B.J., & Feltz, D.L. (2003). "The relationship between the Competitive State Anxiety Inventory-2 and sport performance: A meta-analysis." Journal of Sport and Exercise Psychology, 25(1), 44-65.
- Hanton, S., Neil, R., & Mellalieu, S.D. (2008). "Recent developments in competitive anxiety direction and competition stress research." International Review of Sport and Exercise Psychology, 1(1), 45-57.
- Mellalieu, S.D., Hanton, S., & Fletcher, D. (2009). "A competitive anxiety review: Recent directions in sport psychology research." Nova Science Publishers, New York.
Related Pages
- Sport Psychology Questionnaires
- SCAT: this questionnaire analyses an athlete's responses to a series of statements about how they feel in a competitive situation.
- Wonderlic Test, an intelligence test (like an IQ test)
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