PELINKS4U - Coaching & Sports

SMART BODIES, STRONG MINDS

The key to executing a skill under pressure is to train the body to react proactively to feelings of anxiety, and to empower the mind to stay focused, aggressive, and to trust the body's ability to execute the skill it has been taught.

SMART BODY

The first step to training an athlete's body to react smartly to situations that produce anxiety or fear is to teach them how to breathe properly. Poor breathing techniques can significantly impair an athlete's performance. When athletes start to feel anxious or nervous, they typically isolate breathing to their chest and take short, shallow breaths. In contrast, athletes that are calm and focused breathe in a manner that fills the whole diaphragm with air.

Performance is impaired by a shortened breathing strategy, because when athletes breathe this way two things happen: (1) their upper body becomes tense, limiting the athlete's range of motion and (2) they are unable to breathe an adequate amount of oxygen to remain calm. Athletes are often told to "take a deep breath" before executing a skill. This strategy isn't incorrect; however, it is a temporary solution. In addition, when athletes exhale forcefully they may feel light-headed which can add to their anxiety.

An effective breathing pattern can easily be established simply by telling athletes to inhale by relaxing their abdominal muscles, and to exhale by contracting them. This strategy pulls air into the diaphragm and allows oxygen into the lungs. It also slows down the athlete's heart rate. In other words, with this breathing pattern the athlete is able to keep their body calm in a situation that would otherwise create a negative physiological response.

The next step to training the body to react smartly to a difficult situation is to establish physical routines that prepare the athlete to successfully execute their skill. Routines must be established in practice and stay constant throughout the game or match.

Using the baseball analogy once again, picture a major league baseball hitter getting ready to step into the batter's box. He swings three times, taps the top of his helmet, wipes out the back line and finally steps in, ready to hit. He does this every time he approaches the plate regardless of the situation. He looks the same whether his team is winning by ten runs, or losing by one in the bottom of the ninth inning with the winning run at third base.

Physical routines are unique to each individual athlete. They can be anything as long as they are executed within the time constraints of competition. Routines generally follow the flow of the game, and are usually accompanied by rehearsed cue words. As an athlete becomes more comfortable with their routine in practice, doing the same thing every time as they prepare to execute a skill, their habit will transfer to the game. Then, in the game, when the athlete is experiencing anxiety or fear they can simply slow their routine down and center themselves again with their diaphragm breathing.

STRONG MIND

Building a strong mind takes discipline. Athletes often make the mistake of trying "not to think" in difficult situations, because when things are going well skill execution feels natural. Athletes fail to realize however, that their minds are actually active during their successful performances, not inactive as they would like to believe.

When things are going well athletes naturally fall into their ideal performance state, or "the zone," as it is commonly referred to. In "the zone" athletes are focused on positive images, remain aggressive through adversity, and cling to thoughts that generate confidence.

But great, easy performances are not the norm for an athlete; most of the time athletes have to re-focus after a bad warm-up, an annoying teammate making an inappropriate comment, or an unfair call by an official. When a mentally unprepared athlete struggles in competition, things quickly spin out of control. "Trying not to think" only makes it easier for the athlete to focus on their negative thoughts between skill executions, and doesn't empower them to be proactive about re-gaining their focus.

Disciplined mental preparation should simulate game situations as closely as possible. When the game is difficult, strong-minded athletes work to maintain a positive focus after every skill execution (ex: between tennis serves) or during a longer break between skill executions (ex: golf shots). Structure practice to present the athlete with situations that would typically distract them in between skill executions (ex: the umpire does not call an obvious strike). Also, present them with situations that are perceived by the athlete as high in pressure. Give them one chance to execute a skill aggressively.

This can be done effectively at the end of practice. Practice the last shot, pitch, serve or dive being the one that determines winning or losing on that day. Encourage the athlete to envision, in their mind's eye, executing the skill aggressively and seizing the moment.

Creating a strong mind begins with a commitment to engaging only in positive self-talk during practice and competition. Positive self-talk is the inner dialogue that an athlete hears in between skill executions. Great athletes are in control of their self-talk. It's structured, practiced, and consistent independent of the situation.

Athletes that struggle mentally often let their inner dialogue go un-checked; their minds are free to wander and cling to destructive thoughts that compromise their performance. Creating a dialogue of positive self-talk begins with the athlete choosing cue words that they can use within their physical routine. Cue words can be reminders to breathe, to be aggressive, what to focus on, a funny saying or a technical prompt. Cue words should be used to move the athlete mentally from the last skill execution smoothly to the next.

A strong mental game enables the athlete's mind to trust the body's preparation. When physical preparation outweighs the demands of the task, the probability of an athlete's success relies mostly on their ability to trust themselves and go for it. Dedicate some practice time to the athlete trusting the skills they have practiced physically. Present them with challenges they are skilled enough to overcome. Succeeding through adversity will minimize an athlete's fear of failure in pressure situations, and will permit their minds to trust the skills they possess.

FINAL THOUGHTS

Successful athletes rarely leave their mental preparation to chance. Most keep a mental training log. Training logs are often used to work through routines, and to evaluate practice or competitive performances. Athletes can script their physical routines and the corresponding cue words associated with their actions. It is often helpful to have the athlete give their coach a copy of scripted routine and useful key words, so that the dialogue in practice and competition is consistent with what the athlete wants to hear.

Again, athletes that are successful at executing under pressure have a well-thought out mental game plan, and have practiced it frequently. Athletes with smart bodies slow their breathing in adversity, and instinctively fall into the physical routine that has calmed them many times before. Strong-minded athletes are forward thinkers, and see failure as information for the future.

The mental game cannot be left up to chance, it must be practiced like any other skill-set, and its contribution to an athlete's success cannot be underscored enough. Empower your athletes to seize the challenge of executing a skill under pressure' and teach their minds to trust their bodies. Success will follow closely behind.

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December 2006 Vol. 8 No. 10