“Volleyball is a game of mistakes” is a common phrase in volleyball. In fact, Karch Kiraly, the former U.S. women’s national team volleyball coach, has been quoted many times saying that he loves watching his athletes struggle and make mistakes because it is the path to learning and improving.
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What is Sport & Performance Psychology?
Sport & performance psychology combines evidence-based research with applied strategies to help athletes, coaches, and performing artists learn how to perform at their optimal level consistently, increase enjoyment and improve overall mental wellness.
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Imagery: The Action Happens in Your Mind
Imagery is a mental skill that allows athletes to mentally rehearse in their minds using their five senses to imagine or replay the desired experience . The aim of imagery is to train your mind and body to feel calm under pressure situations and influence the outcome of events. Athletes can use imagery to picture what it will look, feel, and sound like to compete under pressure in front of loud spectators and in specific competition arenas. The action happens in your mind.
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Using Routines to Mentally Prepare for Competition on the Road
In a typical season most teams play 50% or more games “away” from home or on the road. And yet, very few teams actually prepare for the differences between competing at home and away. The sheer number of away competitions that athletes can expect to experience demonstrates the importance of mentally preparing athletes to compete on the road.
One of the most effective mental performance strategies to help athletes adjust to discomfort and dysregulation that comes with playing away is for athletes to develop a pre-competition routine. A pre-competition routine or systematic ritual serves to increase athlete confidence and improve concentration (Vernacchia, McGuire, & Cook, 1996). To mentally prepare athletes for away competition, it can also be helpful to ask questions such as: What do you miss the most when you are competing away from home (Gardner & Moore, 2004)?
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Mindful Awareness: It’s All About Where Your Mind’s At
It is widely known that Michael Jordan, the greatest NBA basketball player of all-time, had a devoted mindfulness practice influenced by Phil Jackson and George Mumford.
One of my favorite quotes about MJ, is from the documentary The Last Dance, in which Mark Vancil, the editor of Rare Air, describes Michael Jordan’s mind… “Michael is a mystic. He was never anywhere else. His gift wasn’t that he could jump high, run fast, shoot a basketball. His gift was that he was completely present.”
So, how did Michael do it? And how can you can learn to block out distractions and focus completely on the present moment? To answer these questions, I want to first define the term Mindful Awareness.
What is Mindful Awareness?
My favorite definition of mindful awareness or mindfulness was coined by Jon Kabat Zinn. Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally.
Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”
Jon Kabat Zinn
Velcro & Teflon Theory
A neuroscientist named Dr. Rick Hanson discovered that the human brain has a natural negativity bias to internalize negative experiences more deeply than positive ones. According to Dr. Hanson, the brain is like velcro for negative experiences and teflon for positive ones.
When you have a negative, fear based, shameful experience or an insecure thought, your mind wraps around it like velcro. When you have a positive experience, for example – when you receive a compliment or somebody affirms and congratulations you, it slides off like melted butter on a teflon skillet. Our brains are hardwired to remember negative experiences and quickly forget positive experiences.
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