Training Mentally

Athletes are raised to train their bodies to their peak performance. If their muscles are stronger, or have higher endurance then they will have a higher chance of being successful at their sport. What most athletes do not realize is that they need to be training just as hard mentally to ensure high performance. “To be a better athlete does not necessarily mean that you must train harder or longer. It could mean that you need to address all the components that make up a successful athletic performance - mental as well as physical. Since you do not enter into competition with a completely empty head, you must include mental skills in your training and conditioning programs as well. This will enable you to develop the strategies which will prepare you to enter a competition with the “proper mindset”.”1.

Many athletes have the ambition and drive to be elite, but when it comes to game days their performances are sometimes not their best efforts. A lot of athletes are not failing because of a lack of talent, but more from not being mentally prepared. Being nervous under pressure, having a lack of focus, or forgetting plays can be examples of some mental breakdowns.

Here are 10 mindset tips to help improve performance:2.

1. Positive Images- When your are exercising, use your positive mental images throughout your workout to create feelings of speed and power.
2. Power Words- Make positive self-statements continually. Negative thinking is common; everyone has an inner critic. Become aware of these thoughts early on. Don't fight with them; simply acknowledge their presence, and then substitute positive power words.
3. Present Focus- Practice being in the present moment. Remind yourself to stay in the here and now. Instead of replaying past mistakes, or worrying about the future, let past and future events fade into the background.
4. Advantage- Use everything in your workout to your advantage. For example, if another person passes you, tuck in behind and go with his or her energy for as long as possible. You may catch a "second wind" and be carried on to a personal record.
5. Chunking Goals- Focus on your immediate target. Break your training goals down into small, manageable pieces and begin to focus only on the first portion, not the entire workout.
6. Body Scan- Pay close attention to your tension level and training form. Do a body scan while working out and relax your tight muscles frequently.
7. Pain as Effort- If you have "good pain," the pain of effort, that is not seriously damaging your body, just shift attention to your breathing or cadence of movement, and let the discomfort fade into the background.
8. Detach from Outcome-  Look only at what you need to do right now (e.g., your pace, your breathing, your concentration); your final time, place, or score will take care of itself.
9. Focus Attention- Be aware of distractions. Breathe out unwanted thoughts with your next exhale and re-focus your attention instantly on what is important right now, at this moment.
10. Celebration- Enjoy and appreciate your fitness and strength. When you exercise, relax and let your body do what you've trained it to do. Remember that your goals are realistic. All you need to do is perform up to your capabilities.

References

1.Why are Psychological Skills Important for Athletes?

Published on the website http://www.athletics-training.com/articles/sports-psychology.html by Athletics Training

2.10 Sports Psychology Mental Training Tips

Published on the website http://www.huffingtonpost.com/dr-joann-dahlkoetter/sports-psychology_b_2062354.html by Dr. JoAnn Dahlkoetter in 2012