Not playing up to your ability? Choking under the pressure? Maybe your brain isn’t in the game.
Whether you’re preparing for an important tryout or simply hoping to improve your game from week to week, mental conditioning may be just what you need to enhance your performance. Consider the benefits — improved concentration and focus, controlled emotions, confidence in the face of a challenge.
Now how do you get there? Try these techniques
Mental conditioning is often based on four core techniques: relaxation, imagery, goal setting and positive thinking.
Relaxation
Simple relaxation techniques can help you relieve anxiety and tension to improve concentration and focus. Take a few deep breaths before your game or performance to prepare for what you’re about to do. Smile when your nerves start to fray. Slow down. Stay calm. Enjoy yourself. Remember your love of the game. Focus on what’s happening now, rather than possible upsets or mistakes.
Imagery
Imagery can be a powerful tool for increasing confidence. Picture yourself performing in the actual game — dressed in your uniform, hearing what you might hear and smelling what you might smell. Feel your muscles. Sense your emotions. Imagine yourself playing with confidence and skill. Let distracting thoughts or feelings float away. If you see yourself doing something incorrectly, switch gears. Replay the image in your mind exactly as you hope it would happen.
The confidence you gain from these mental practices or rehearsals can help you stay on top of your game when it really counts.
Goal setting
Setting goals can increase your motivation, provide you with a sense of challenge and help you determine what you can and can’t control — leading to greater confidence. Combine long-term and short-term goals related to your personal best or the actions you must take to meet your objectives. Keep the goals realistic and manageable.
For example, if you would like to become a prolific goal scorer in matches, start with trying to score at least one goal in each practice session. If you would like to be the main player for taking free-kicks and penalties, commit to more time before or after practice taking free-kicks and penalties. If you tend to get angry or upset on the playing field, maybe your goal is to simply let go and have fun.
Positive thinking
Negative thoughts can get in the way of concentration and confidence. Mantras such as "Don’t miss this shot" or "Don’t lose this ball" may only cause you to do the exact thing you were trying to avoid. Instead, remind yourself that you can do it. Repeat positive phrases to yourself as you play. If you make an error, consider it a simple reminder that your focus is off. Concentrate on what you’re doing right and the changes you can make to improve your performance.
Positive thinking can lead to confidence, focus and inner calm - qualities that help you get the most out of your game.
Keep your edge
All this talk about relaxation, focus and imagery doesn’t mean you should be passive during your games. Athletes can be quite calm in terms of anxiety even while their heart rate increases during a demanding athletic situation. This higher level of arousal seems to facilitate reaction and response time.
Beyond the game
You can apply to your daily life the same mental conditioning techniques you use to improve your game or performance. Try relaxation techniques to relieve stress. Practice imagery before a big presentation, interview or meeting. Use goal setting to maintain motivation at school or at home.
-- Article courtesy of MayoClinic.com
