Motivation: Intrinsic vs Extrinsic in Sport

Why do some athletes push themselves when no one is watching — while others only give their all when medals, money, or applause are on the line? The answer lies in one of the most studied concepts in sports psychology: intrinsic and extrinsic motivation.

What Do We Mean by Motivation?

Motivation is the force that drives behaviour. In sport, it determines whether an athlete laces up for early-morning training, battles through tough sessions, or quits when things get hard.

Psychologists often separate motivation into two broad types:

• Intrinsic motivation: Doing an activity for its own sake — because it’s enjoyable, challenging, or personally rewarding.

• Extrinsic motivation: Doing an activity for external rewards — trophies, scholarships, praise, contracts, or even avoiding punishment.

Neither is inherently “good” or “bad.” But the balance between the two shapes long-term success.

The Science Behind It

The leading framework here is Self-Determination Theory, which argues that humans thrive when three psychological needs are met:

1. Autonomy – feeling in control of your actions.

2. Competence – feeling capable and improving.

3. Relatedness – feeling connected to others.

   
   

Athletes who experience these three are more likely to be intrinsically motivated. In contrast, when sport is driven only by external pressures, athletes often burn out, lose enjoyment, or quit.

Real-World Examples

• A young footballer who plays for fun, enjoys the challenge, and loves the game is intrinsically motivated.

• A gymnast who trains hard mainly for parental approval or a potential scholarship is extrinsically motivated.

Of course, most athletes have a mix. The key question is which one dominates.

Why Intrinsic Motivation Matters

Research shows intrinsic motivation is linked to:

• Greater persistence in sport

• Better learning and skill development

• Lower risk of burnout and dropout

Extrinsic rewards can work — but often only in the short term. If external rewards disappear, so does the drive.

Coaching Applications

For coaches, parents, and leaders, the goal is to create environments that foster intrinsic motivation:

• Give athletes choices (autonomy).

• Provide clear, constructive feedback (competence).

• Build a strong team culture (relatedness).

This doesn’t mean ignoring extrinsic factors — medals and recognition have their place. But they should complement, not replace, the inner love of the game.

Why It Matters in Malta

Too often, Maltese athletes are pushed towards sport for scholarships, contracts, or external validation. When those don’t come, motivation crumbles. If we want long-term athlete development — not short bursts of talent — we must cultivate intrinsic motivation from the grassroots up.

Key Takeaways

• Intrinsic = playing for love of the game; extrinsic = playing for rewards.

• Long-term success relies on intrinsic motivation.

• Coaches and parents can nurture this by supporting autonomy, competence, and relatedness.

• Build athletes who want to train, not just those who have to.

References

• Deci, E. L., & Ryan, R. M. (2013). Intrinsic Motivation and Self-Determination in Human Behavior. Springer.

• Pelletier, L. G., Fortier, M. S., Vallerand, R. J., & Brière, N. M. (2001). Associations among perceived autonomy support, forms of self-regulation, and persistence: A prospective study. Motivation and Emotion, 25(4), 279–306.

• Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68–78.