While much of athletic training focuses on fitness and preparation, there is another important component that should not be overlooked and that is mental training. Even the fittest and physically capable athlete can fall short in performance if they are not mentally prepared for competition.
While some people seem to have an easier time handling the psychological pressure of competition, there are things everyone can do to improve. If you are a competitive athlete trying to improve your game, here are 7 things to try to become a tougher player: mentally.
- Use a ritual. During practice, develop some rituals that you can use during competitive play. Game-time rituals can include things like sprinting on the court or a favorite exercise before a game, certain stretches, or a type of ball bounce before a serve. Sometimes entire teams must receive certain cheers that serve as a ritual to get them into the spirit of the game. If you think you don’t have a playtime ritual, consider creating one. Pay attention to your ordinary style when not in competitive play to identify some of the playtime rituals you may unknowingly do. These can help you focus and feel calm, even during intense competitive play.
- Practice breathing exercises. Regardless of the sports you play, breathing is extremely important when you are physically exerting yourself. In times of stress, many people take small shallow breaths or hold their breath completely. When you exhale fully, your muscles relax. Work on your breathing during competitive play and at other times as well so that you are more aware and better prepared to handle stress.
- Repeat a positive mantra. A mantra is a phrase or even a single word that you repeat to yourself over and over (silently or out loud) that helps you focus and relax. Some people use mantras to meditate. Others use them as a way to fall asleep at night. Mantras can also be very useful during intense competitive play. Try a positive mantra that will help you focus and stay calm even in the most serious situations. Here are some mantras that Olympic athletes are said to use: “Breathe, believe and fight.” – Karri Walsh, Olympic Gold Medalist in Volleyball. “Keep Calm and carry on.” – Betsey Armstrong, Olympic silver medalist in Water Polo. “Keep fighting.” – Christina Loukas, Olympic and National Diving Champion
- Stay in the moment. Thinking about a point you missed, a shot that missed, or a footwork that went wrong will only distract you. Try to focus exactly on what you are doing in the moment to maximize your ability to compete fully. When you worry or get distracted by something that has already happened, your ability to perform at the highest level will be seriously compromised.
- Slow down the game. Have you ever heard a coach tell you to slow down a game? This simple tip holds true for many different sports, from basketball to tennis. Depending on the sport, this could involve something as simple as taking a moment to tie your shoe or fix your headband.
- Keep it fun. It can be difficult to remember that you really love your sport if you are in the middle of intense competitive play. But at the end of the day, participating in sports activities that you enjoy is what the game is all about. Keep winning, losing and competing in perspective and during times of doubt and worry, try to be grateful for the opportunity to compete.
While athletic competition provides people with a great deal of fun and opportunity, the mental game of many different sports is sometimes particularly challenging. Dedicated and determined athletes can do all the physical conditioning necessary to win, but it is also important to focus on the mental game.
This focus on mental play can be particularly important during sports injury recovery when athletes may experience a variety of insecurities and self-doubt. While an experienced sports medicine doctor can work hard to repair your injury, there are also many things you can do to help improve your athletic performance as well. This includes better understanding how to improve both your physical conditioning and your mental game so that you are ready to compete in every way.
