For most athletes, the year coming to
a close has no real significance if they are truly in the mindset of constantly
improving their game. It’s no secret that training is an essential part of success,
which includes physical activities such as practicing drills, strength
training, and cardio to improve performance. What many give little credence to
is that sports are 90% mental and only
10% physical. All too often,
athletes neglect the development of mental skills as part of their training
routines, which can in most cases, catapult them to the next level.
Let’s talk mental toughness. My
forever mantra is, “Start with the mind, and your game will follow.” Here are four
ways that athletes can incorporate mental skills into daily training:
Review
Past Performance:
It is important to review your past
performance to evaluate where you are and where you want to be. Once this
information has been gathered and reviewed, improvement can begin. I recommend taking
a look at your stats from the past four to six games or competitions. What are
your averages (speed, points, etc.)? How did you place? Were you better or
worse this time last season? What caused the decline or uptick? After reviewing
your stats and answering these types of questions, you are now ready to set
some goals.
Goal
Setting:
Whether it’s the start of a new season
or you’re already in the throes of competition, goal setting is always a great
way to set your athletic journey in a new and positive direction. Often
athletes have team goals that are given to them by their coaches, but the
designation of individual goals are not always the norm. If you currently don’t
have individual goals, now would be a good time to set a few with input from
your coach and/or trainer.
When playing team sports, being a good
teammate means focusing on and perfecting your role within the team. In my sessions
with athletes, I often encourage them to think about what they want to achieve,
not just for the overall season, but for each game, match, meet, etc. For
example, if you are a basketball player, decide how many points, rebounds,
assists, blocks, etc. you to get for every game. While setting these goals,
please be realistic. If you don’t typically score 50 points a game or get 20
rebounds, then set goals that are slightly higher than your average with the
intent of increasing and improving in every area as the seasons goes on.
Develop
a Mental Pre-game:
When I ask athletes “What is your
pre-game routine?” I most often hear one of three things -- a physical warm-up,
listen to music or “I don’t have one.” Developing a mental pre-game is an
excellent way to maintain focus on performance while allowing the athlete to
meet his or her goals. On game day, your mental energy should be locked in on
the goals and positive affirmations.
It’s perfectly fine, and I would
recommend giving yourself a mental pep talk. It goes much further than most
think. Recite positive affirmations to yourself in the mirror, place sticky
notes in your locker, or store them in your phone and schedule them to appear on
your screen before each game. Make this a practice that becomes a part of your
pre-game prep.
Positive
Self-talk:
“I think, therefore, I am.” These are
five of the most powerful words athlete can say. To be successful in sports and
even in life, a positive outlook is a big requirement. Athletes must strengthen
or develop (if needed) the belief in self, and this is not to be mistaken with
arrogance or being boastful. When pressure-filled situations arise during play
or a simple mistake on the court happens, some athletes become negative in their
thinking. This can affect performance and even create feelings of anger, fear or
doubt.
Positive self-talk is a technique that
provides athletes the confidence to perform at their best even in the most
difficult and high pressure moments. Recognize the importance and benefits of
speaking positively over a situation when you or a teammate have made a mistake
with statements like “I’m not giving up,” “I put in the work, so now it’s time to
perform at my best,” or “I trust my skills and talent.” In a nutshell, if a
negative thought tries to creep in replace it with positive thinking.
I dare you to try any and all of the
tips shared in this article. Developing the skills to be mentally tough takes
time, but will ultimately enhance your daily performance and take your game to
new heights!
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