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Often different athletes I work with bring up many of the following issues before a race or competition:
- Muscular tension
- Raised heart rate and blood pressure
- Shallow breathing
- Upset Stomach
- Longer than normal recovery times
All of these issues affect performance by causing the athlete to be fatigued earlier and lose strength and energy. So my first question to them is always “are you stressed?” and the answer is always mixed. Some say “yes”, some say “no”, and some are not sure. Regardless of their answer the reality is the athlete is facing some amount of stress. Controlled amounts of stress provides many benefits to the athlete. From the adrenaline boost that our body produces we gain short-term pain killing, increased focus, and a boost of energy. Although when we experience too much stress then the above symptoms occur.
Chronic high stress levels can also lead to many long-term issues such as a weakened immune system and hypertension. Both of these outcomes can be significantly problematic for high level athletes. For example, athletes who train regularly at a high intensity already may have a weakened immune system due to the physical strain they put on their body, with the addition of mental stress there is even more strain being put on one’s immune system. So what should you be doing?
- Schedule 20-45 minutes a day of relaxation time (watching TV doesn’t count, make it purposeful relaxation)
- Create a simple relaxation routine to use before competition and training/practice
- Try to physically and mentally relax after competition and training/practice
Adding in simple yet purposeful relaxation can make a big difference in how you feel and how you perform. Try it today!
More Information On Life Stressors In Sports
For more information about mental performance as well as overall athletic performance enhancement check out our websites. The links are on the right of the page.
Are Your Nerves Affecting Your Performance?
1. Positive visualization – Take a few minutes on the night before or morning of a match to go through this process of positive visualization. If you know that you are vulnerable in a particular situation (e.g. hitting a wide forehand, or capitalizing on a big lead) make sure that you visualize yourself having success in this area.
2. Have a plan – Having a clear plan to focus on at the beginning of a match will go a long way towards relieving some of those pre-match nerves. That is not to say you won’t have to change this plan throughout the match but it will certainly help to give you a positive direction in the first few games. Remember- a bad plan is better than no plan at all!
3. Take a deep breath
4. I’m not nervous…I’m ready!
Try to perceive your nervousness as a sign that you are ready and ‘up for the competition!’ Being nervous is a good thing- it shows that you care about what you are doing and that your body is preparing itself for what might be ahead! If you can change the way you think about being nervous it can make a huge difference on the playing field.
For more information about mental performance as well as overall athletic performance enhancement check out our websites. The links are on the right of the page.
As The Pitcher You Are In Control
Controlling momentum can be very difficult in sports and especially as a pitcher in baseball. One wrong pitch can extend an inning, lose a lead, or even give the other team hope and confidence. The question is how can a pitcher overcome this potential momentum swing? The answer to this problem is applicable to other sports and situations and can be broken down in three basic steps.
First, as the pitcher you can dictate the pace of the game and the time you take between pitches. Make sure to slow down and calm yourself. You want to be able to think clearly and rationally, make sure that you are choosing pitches that are appropriate and not trying to do too much.
Second, make sure you are using relaxation techniques. You want to be in control of your breathing and calm, you can’t perform your best if you are breathing hard and shaking. Take deep breaths and clear your mind.
Third, be positive that all of your routines are being done and being done at a comfortable pace. Nothing can lead you to being more out of control than rushing or not complete your routines. Your routines are what focus and center you before the pitch, so don’t let them go away.
For more information about mental performance as well as overall athletic performance enhancement check out our websites. The links are on the right of the page.
As with every new sport season there are many things that need to be considered. There is nervousness, excitement, and sometimes a pressure to perform. It is critical for any athlete to begin with a quick mental checklist in preparation for the season.
- Did I train properly in the offseason?
- What are my current strengths and weaknesses?
- Where did I improve from last year?
- (If a team sport) What is my expected role on the team and what role do I expect of myself?
These questions can provide some excellent insight into what to expect this season. The more you know about yourself the less pressure there is; you can now focus on what is asked of you in practice. The focus should be on each and every day not down the road. For example, if you do not think you trained properly during the offseason how will it affect you? What do you have to do extra to get where you want to be? If may feel overwhelming to look at the final expectation. So if you simplify these expectations and figure out what do you have to do TODAY then results will happen faster. All of those “TODAYS” add up quickly when they are completed versus stressing out about doing everything at once.
Additionally, as a team leader when you know your limitations it allows you to avoid unnecessary mistakes. As a leader there might be a lot asked of you, or you may feel pressure to provide more then is actually needed. Self-awareness questions allow you to be realistic with yourself and improve your focus. If you are a team leader (this includes being a captain, emotional leader, or even a veteran player), take extra care and time with answering these questions. Be honest with yourself and start your season off right.
For more information about mental performance as well as overall athletic performance enhancement check out our websites. The links are on the right of the page.
While the concept of being clutch cannot be quantified it is something that every athlete hopes to be known as. Any serious athlete wants to be the one who takes the last shot, catches the winning touchdown, knocks in the game winning hit at the bottom of the ninth. Working on becoming more clutch is something that can be achieved with some dedication and effort.
The first key is that you must understand that nervousness is not the same as pressure. Feeling nervous is controllable, pressure is simply a situation. If nerves are controllable and pressure is a situation then the best answer for them is practice. Changing your practice habits will help you become more comfortable in those “clutch” situations. Start placing yourself in tough situations during practice; prepare yourself for what you might face during adversity.
Next you should have a plan. Make sure this plan includes your strategy for the event, any routines your plan to use, as well as your plan for when the pressure picks up. You always want to be prepared, waiting until the last moment before it means something is too late. At that point you cannot think as clearly and logical as you would if you planned ahead. Why add more pressure because you are not prepared?
Finally, make sure your intensity doesn’t change too much. Mostly you want to keep the same level of intensity as you normally would because we are more comfortable planning at that level. The misconception is that intensity means more focused where in reality too high of intensity levels make for less focus. Work to find your optimal level of intensity and make sure that’s where you stay.
For more information about mental performance as well as overall athletic performance enhancement check out our websites. The links are on the left of the page.
Staying on top of things will help put the puzzle together
Whether it is the beginning or the halfway point of the season it is important to establish a “tone”. There is going to be ups and downs during the season and if it is the halfway point then you may have experienced these situations. Being prepared for the grind of a long season is a mental and physical challenge.
To minimize any negative effects it is important to set a tone for yourself about what your attitude is going to be and what are your expectations this season. Think about your preparation in the offseason (if in season, week to week) and consider what goes into it. What did you prepare for? Are you ready?
After answering these questions set some goals for yourself and your team. Structure them with some clear actions and keep focused on what has to happen next for you to be successful. Setting a tone begins with yourself, know yourself and what is expected then make sure it happens.
For more information about mental performance as well as overall athletic performance enhancement check out our websites. The links are on the right of the page.
