You’re watching Rafael Nadal dominate at the French Open. He’s tired, he’s stressed, he might even be injured, and you think to yourself, “How can I be that mentally tough when it matters most?”
You follow LeBron James all season long and marvel at how he manages to ratchet up his play, game after game, and you think, “I would love to be that driven and dedicated.”
We might not all have the physical gifts of Nadal or James but we can learn to think as they do to maximize the physical abilities we do possess and to conquer our goals.
Sports psychology is the scientific study of mind, emotion, and behavior as it relates to athletic performance and physical activity. The mental demands of rigorous competition can be enormous, making sports psychology a crucial part of any athlete’s training regimen. To quote coaching legend Phil Jackson, “Wisdom is always an overmatch for strength.” Hall of Famers and Olympic champions, backed by decades of empirical research, all agree that the proper use of sports psychology strategies can significantly improve any athlete’s performance.
Athletes who diligently train their minds play their best more consistently, experience greater enjoyment, and increase their odds of victory. As one progresses to the higher echelons of any sport, physical skills tend to balance out among competitors. How, then, does the athlete distinguish him- or herself from the pack? It is here where we discover that having a superior mindset is the key to gaining the upper-hand.
Important mental skills for athletic excellence include:
- Supreme, unwavering confidence in your abilities
- The ability to keep a laser-like focus when surrounded by distractions
- The capacity to sustain a high level of motivation throughout a long season
- The strength of will to conquer all anxiety, frustration, and discouragement
- The power to bring your intensity to the next level when needed
Effective mental training tools include:
- Clear and challenging short- and long-term goals
- Visualization of making great plays and succeeding on the field
- Positive, energetic language used to motivate yourself into a winning frame of mind
- A consistent breath during all moments of action
- Confident, upbeat body language to get the feeling of success in your body and mind
An athlete looking to improve his or her game can benefit can benefit from sports psychology at any time. Junior athletes can get a significant head start on their peers by developing their mental strength early on, rather than waiting until college or beyond. Seasoned pros can ensure they stay on top of their game, never letting themselves get complacent, by training their minds appropriately.
Sports psychology services can be applied in all scenarios. Specific examples include:
- When the athlete wants to reach his or her full potential. By fine-tuning their game mentally and emotionally, he or she can eventually exceed even his or her greatest expectations.
- When the athlete experiences any kind of setback, such as a mental block, performance plateau, prolonged slump, demotion, or injury.
- When off-field issues or concerns begin to interfere with the athlete’s performance.
Your mentality will either hold you down or bring you up. Strive to master your mind rather than being mastered by it. If you don’t, you risk losing every game before it even starts. Think about how you can improve your performance in the following areas:
- How you prepare mentally in practice and during training
- How you maintain a winning mindset on the day of competition
- How you manage your thoughts in the moment of action
- How you deal with distractions
- How you use the results of competition to build your character from event to event
- How you communicate with others as a leader and a teammate
- How you decompress after training and competition to stay fresh and avoid burnout
To excel in each of these areas, you’ll need a game plan. For example, when dealing with results, take the time to learn from every poor performance rather than brooding or trying to forget it. After a peak performance, write down specifically what you were thinking, feeling, and doing immediately before, during, and after the event. The next time you need a boost in confidence or motivation, refer back to the list.
However, while much can be accomplished on your own, working with a trained professional can be invaluable in mastering your mindset quickly and effectively. The sports psychologist works collaboratively with athletes to identify the challenges they face, the best ways to approach these challenges, and to put athletes in the optimal mental position to take charge of and accomplish their goals. The psychologist’s role parallels that of the coach and is just as pivotal in helping athletes achieve their full potential. Sports psychology is the key that can transform a weak performance into a brilliant one, and a good athlete into one of the best to have ever played the game.
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Last reviewed: By John M. Grohol, Psy.D. on 2 Dec 2013
Published on PsychCentral.com. All rights reserved.
Afremow, J. (2013). Sports Psychology: Training Your Brain to Win. Psych Central. Retrieved on November 26, 2014, from http://psychcentral.com/blog/archives/2013/12/02/sports-psychology-training-your-brain-to-win/