One Point at a Time
My coach says, “I just need to play one point at a time.” However, if you ask the player how do you do that? Why is that important? They just repeat it, and the importance of the phrase is lost.
Read MoreMy coach says, “I just need to play one point at a time.” However, if you ask the player how do you do that? Why is that important? They just repeat it, and the importance of the phrase is lost.
Read MoreWhether you are an athlete or a professional, you cannot afford to let the "unexpected opportunities" to go unexploited. Here are three quick tips to stay sharp while waiting for your opportunity.
Read MoreCHALLENGES are inevitable, RISKS are inevitable, CHANGES are inevitable. It is how you respond to the inevitable that determines your mindset and ultimately your ability to move forward.
Read MoreIn the pressure cooker of the final weeks before tryouts, I have seen the stakes rise, as athletes by the masses cram into practice clinics, squeezing in every extra hour of competitive training possible. It is almost as if the ten months between seasons were meaningless. It is all in, right here, right now. The pressure is on; everyone can feel it. As a Sport Psychology Consultant, I cannot only feel it but also see it. I can see the anger and irritability as one athlete makes an error and is quick to throw his racquet across the net. I can see the sadness and hopelessness of another athlete who is so caught up in his negativity, announcing after every point that he is “so bad.” I see cheating, I see "fake injuries" to avoid losing. My athlete in distress radar is lit up during practice, as I am consistently putting out fires so to speak.
With tryouts looming next week, I have five tips to play your best under pressure:
1. SLOW DOWN. It's okay to be nervous, but you have to control your racing thoughts and your rapid breathing. I tell my athletes if you let yourself get worked up, the muscles in your body and brain will tighten, meaning not only can you not move efficiently, you can't think effectively either. Instead, take some time to engage in a breathing routine and simplify your thoughts.
2. FOCUS ON WHAT YOU CAN CONTROL. During a tryout, there are plenty of things that you cannot control. Most importantly you cannot control your opponents, and you cannot control the coach. What you can control are your mental game and your effort. If you find yourself thinking about or comparing yourself to others, bring the attention back to yourself and your task at hand. Aim to perform your game whether the coach is watching or not.
3. MAINTAIN CONFIDENCE. You are human; you will make mistakes. Sports are games of risks and rewards, errors and winners. The middle of a performance is not the time to beat yourself up over a mistake. Let the past stay in the past, focus on the now and continue to believe in your abilities. Maintain your warrior mentality, just because you got cut and bruised doesn't mean you are out of the game.
4. PERFORM FOR YOURSELF. Many athletes carry the burden of caring about what other people think. Other people could be parents, coaches or friends. What will they think of me if I don't make the team? I often tell my athletes, the people that provide you support need to stay where supporters stay, on the sidelines. Mentally, leave these people off of the court, it is not your job to impress them, it is your job to play for yourself.
5. HAVE FUN. It is easy for me to say from the outside. Treat tryouts as a challenge or performance. It is a chance for you to put your skills on display. So go out there and enjoy doing what you do best. Don't forget to smile, if you smile you will relax and loosen up. Try it.
In an age of instant gratification, things that cannot be acquired in a heartbeat are met with frustration and disdain. Individuals seek out "quick" fix solutions to problems. A clear example from the health industry is diet pills and their promise to help individuals lose weight quickly and effortlessly. Research has shown that many diet pills are not effective and are not safe. Not every solution should be a quick fix, and hardly anything that comes quickly and easily is worth it in the long run. Finding the solution to problems is often a process; a series of steps necessary to reach a goal. Many parents, performers, and coaches want to tell me their concerns, and then want me to hand them a solution to them to use. Sure, I could throw out a solution, but without the process behind it, that solution has little bearing, little meaning, and little effect.
Performance Psychology is a multifaceted process. Mental training, just like physical and technical training, cannot take place overnight. Think back to when you were a child and the sheer amount of preparation you needed to take your first steps. Maybe you crawled for a while and watched people, maybe you practiced standing up holding onto a support; maybe you stood there supported and bounced, and maybe then you took a small step before tumbling back to the ground. It took awareness, time and practice to learn to walk. All of these steps had their purpose, and all were needed to get you from a baby in a crib to a toddler exploring the world around you. There were no shortcuts
In Performance Psychology, there are many different skills to master. The process starts with awareness; how aware are you of what is happening during your performance? Without the proper awareness of your strengths, weaknesses and experiences it is hard to develop the roadmap for developing your mental skills. The awareness stage never ends. It is essential for feedback and assessment as you move through the process. The education process is about learning skills, and how to adapt this knowledge to your performance. The process does not stop here. Simply being aware and knowing the definition of your skills does not constitute mastery. These skills require time to practice. Time to practice at home, practice at practice, and practice during a performance. Without practice, these skills will not have their desired effect. After practicing these skills extensively, you are ready to select from your new found repertoire of mental skills during a high-stakes performance. The process is never truly over. Awareness and regular practice of mental skills are crucial to success time and time again.
The main takeaway is, don't resist the process because it is not quick and easy. Embrace the process and give yourself an opportunity to move your performance forward.