Performance errors and setbacks are a part of a every sport, for every athlete, at every level. We all understand this concept and yet oftentimes have a difficult time recovering from the previous play and shifting the focus to the next one. If you find yourself worrying about the future, or dwelling on past mistakes during games, try this.

After making a performance error, it is common to re-play the event in your mind. The mental re-replay will either reinforce the impact of the error by dwelling on it, or help you recover and prepare for the next play by visualizing the correction and engaging in positive self-talk. Mentally fixing the error will prepare you for the next play and help you return to focusing on the present moment.

This “fix-it” and “play forward” mentality encourages athletes to control their reaction to error by re-directing attention towards the next play. Rather than responding to a mistake with a barrage of negative self-talk, try correcting the error in your mind and returning to the present moment in preparation for the next play.

Errors do not have to be catastrophic. The goal is not to never make mistakes in games or tournaments. The goal is to mentally recover from mistakes faster and move on to the next play. The question athletes need to answer is: how quickly do you move from an emotion focus to a task, problem-solving focus in competition? (Lodato, 2022).  By creating intentional, consistent, and repeatable routines for handling errors in competition, you will learn to let go of the past and mentally prepare for the next play.

Practical Strategies

Here’s a few examples of practical and tangible strategies to embody the “fix-it” mentality and mentally move on to the next play. 

• Step away from the baseline in tennis or service line in volleyball
•  Redirect attention to a focus point or cue to clear the mind.
• Take a big inhale and mentally release the error on the exhale.
• Make a physical movement to symbolically “wipe it away”. Some volleyball players will wipe the sweat off their forehead or beach volleyball players may pick up sand and throw it to get rid of the error.
•  Imagine flushing the away and going down a drain (Ravizza).

References

Lodato, V.A. (2022). Imagery and Visualization Week 7 [PowerPoint slides]. Sport Performance & Psychology, University of Western States. 

Lodato, V.A. (2022). Handling Competitive Stress [Handout]. Sport Performance & Psychology, University of Western States. 

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Mental toughness is an athlete’s ability to perform their best in every competitive situation, regardless of the environmental obstacles or adversity faced (Burton & Raedeke, 2008). Mental toughness is not a single skill, but rather an entire set of mental skills that contribute to consistent optimal performance under pressure in competition. Mental skills are sport-specific psychological skills that contribute to an athlete’s ability to optimally perform (Weinberg & Gould, 2019). Below are a few examples of key mental skills foundational to sport & performance psychology. Learn more about how to develop mental resilience in sport and beyond.

Key Mental Skills in Sport & Performance Psychology

Concentration

Concentration is much more than just an on/off switch that the athlete flips during competition. Concentration is a mental skill that that needs to be broken down, learned, and practiced in athletes just like any other mental and physical skill in sports. Concentration is selective attention that focuses on relevant cues for optimal performance (Weinberg, 2019).  Concentration contains four distinct elements or foundational pillars (selective attention, maintaining attentional focus, situational awareness, and attentional flexibility (Weinberg, 2019). Learn more about obstacles to concentration.

Performance Routines

Routines can be broken down into three distinct categories, pre-performance routines, in-performance routines, and post-performance routines. Pre-performance, also referred to as pre-competition routines, are actions taken prior to the start of competition to prepare the athlete for psychological readiness for competition. In-performance routines are actions that an athlete does while competing either in-between plays or during timeouts. Post-performance routines take place after the competition has finished either in the locker-room, on the bus, or at home when the athlete has time to reflect alone. Learn the differences between routines and rituals.

Goal-Setting

Goal setting is a powerful strategy to get and stay motivated on the journey towards your dreams. Goal setting is the road map to the future that you want. Goal setting is the process by which you can achieve your accomplishments if you stay disciplined and continue to put forth the effort. However, there is more to goal setting, then just writing lofty dreams down on a piece of paper. Goal setting is an ongoing process that needs to be reflected upon, measured, monitored, assessed, and reassessed. When done well, goal setting can be a powerful motivator and play a critical role in achieving desired success. Learn how to make more effective performance goals.

Imagery

Imagery is a mental training tool in which athletes use all their senses to mentally rehearse, create, or re-create an experience in the mind (Vealey & Forlenza, 2015). The difference between visualization and imagery is that visualization only engages the sense of vision, while imagery is a polysensory experience, meaning all senses are engaged including visual, auditory, physical, olfactory, gustatory and the kinesthetic (Vealey & Forlenza, 2015). Imagery is a way for athletes to refine technique and practice specific sports skills in one’s mind regardless of whether they are sidelined by an injury or without access to a training facility. You can use imagery to reduce stress, return from injury and perform at your best. Learn how to write an imagery script here.

Self-Talk

Internal self-talk is intentional and productive internal dialogue that athletes have with themselves in their mind (Lodato, 2022). It is a form of intrapersonal communication that impacts athlete emotions, behavior, actions, and motivation (Lodato, 2022). Self-talk often surfaces within athletes in reaction to the outcome of a play, situation, or event in competition in which the athlete desires change for the future (Weinberg & Gould, 2019). Self-talk can enhance concentration, assist with breaking bad habits, sustain athlete motivation, and ultimately increase effort (Weinberg & Gould, 2019). However, self-talk can also be a lethal distraction during competition. How you speak to yourself matters. Self-talk can help you achieve your performance goals.

Deconstruct Perfectionism

Perfectionism is characterized by unrealistically high expectations of self and a tendency to be over critical of one’s performance. Learn effective techniques for to combat maladaptive perfection concerns with self-compassion to improve your performance and increase your well-being. Learn more about how to overcome perfectionism in sports.

Communication

Learn how to express your thoughts and desires clearly and effectively to the people on your performance team and in your life. Explore how attachment patterns are impacting your communication style.

Error Recovery

Performance errors and setbacks are a part of a every sport, for every athlete, at every level. Oftentimes athletes understand this concept and yet have a difficult time recovering from the previous play and shift their focus to the next one. Athletes who dwell on past mistakes inadvertently increase their arousal level by worrying about the future without realizing the attentional drift. Errors do not have to be catastrophic. The goal is not to never make mistakes in competition. The goal is to mentally recover from mistakes faster and move on to the next play.

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Whenever you do imagery it’s important that you are clear on the purpose of the exercise. A survey among teams at the Olympic Training Center in Colorado Springs found that 90% of Olympic athletes use some form of visualization or imagery in their sport.  80% used it to prepare for competition, 48% used it to correct technical errors, 44% used it to learn a new technique or skill and 40% used it for relaxation.

Benefits of Imagery include:

• increased confidence in sport;
• increased concentration in sport;
• arousal control during pressure situations;
• preparedness for specific competition scenarios and matchups;
• extra mental repetitions using perfect technique;
• and error correction.

This is also a great tool for athletes to use when you’re injured. Injured athletes can use imagery while they are sidelined to picture past performances and imagine future performances. Injured athletes can also use imagery to envision their body healing itself and becoming stronger.

Imagery Script

An imagery script is the story you tell yourself when you’re mentally rehearsing. Writing your own, personalized imagery script to prepare for high pressure competition can be extremely powerful. Here’s a customized imagery script for volleyball players that you can modify and make your own. However, first I want to talk to the difference between an internal and external imagery perspective.

Internal vs External Imagery Perspectives

In an internal imagery perspective, you see the action as it would unfold through your own eyes as if you were playing on the court. In contrast, in an external perspective, you view the action from outside of your body as if you were watching yourself perform on tape. There is no right or wrong way to engage in imagery. The goal is to get clearest image of yourself possible, therefore you should use whichever form of imagery (external or internal) that provides you the clearest image.

A Few Final Tips

The use of imagery is different than visualization because visualization only uses the athlete’s sense of vision, while imagery applies multiple senses such as auditory and tactile sensory information. While practicing imagery, it is most effective if you engage as many senses as possible. Ask yourself questions such as: What will it feel like in my body? What will it sound like? What will look like? What will it taste like? What will it smell like?

If at any point while practicing imagery or guided visualization exercises you notice yourself distracted by thoughts that derail you from the intended purpose, don’t beat yourself up.  Just recognize your thoughts and redirect your attention to the visualization.

Resource

Sample Imagery Script

Reference

Burton, Damon & Raedeke, Thomas, D. (2008). Sport Psychology for Coaches. Human Kinetics.

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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)?

Traveling to compete in environments that athletes are unfamiliar with and have not had the opportunity to train or familiarize themselves with extensively is an integral part of competition in sports. The “home court advantage” offers athletes access to familiar training and competition facilities, pre-game meals, more sleep (depending on the time zone differential of the competition site) and typically increased spectator support. Away games and travel tournaments require traveling outside of an athlete’s comfort zone causing disruption to conscious and unconscious competition routines. The result of these unavoidable travel disruptions often result in disrupted pre-game routines, decreased warm-up times, and competition jitters, all of which ultimately reduce an athlete’s ability to perform optimally.

To combat these distractions and disruption to competition preparation, it is highly recommended that athletes engage pre-competition routines when traveling to compete. Sport specific mindfulness strategies can include controlled breathing techniques, mindfulness of nonathletic task execution, body-scanning, mindful pre-performance stretching, and mindful sport related warm-up drills (Gardner & Moore, 2004).

Other pre-competition routines can be a simple as traveling with your favorite pillow or blanket, consistent pre-game snacks and meals, or warm-up music that you know and love. All the above-mentioned strategies can be executed on the road in nearly any environment that an athlete can expect to play.

I would love to get more ideas on how to help athletes adjust and mentally prepare while playing on the road. What strategies and techniques do you use to help athletes cope with the discomfort of travel and playing away?

How to Use Routines to Mentally Prepare for Competition

Want to learn more about how to use routines to mentally prepare for competition? Check out these two videos from Dr. Kenneth Ravizza, Ph.D – an internationally acclaimed sport psychology consultant and the greatest mental coach for athletes of all time (in my opnion).

The Research

Based upon previous research studies including Gardner and Moore (2004), Lutkenhouse (2007), Wolanin (2005), Hasker (2010), and Schwanhausser (2009), there exists substantial empirical research evidence that mindfulness and acceptance-based interventions improve athlete performance (Gardner & Moore, 2004). The research study performed by Wolanin (2005) indicated a 37% increase athlete performance based upon coach ratings (Gardner & Moore, 2012). The 2007 research study conducted by Lutkenhouse, Gardner, and Moore resulted in a 20% athlete performance improved of at least 32% of the athletes (Gardner & Moore, 2012). And the research study by Schwanhausser (2009) produced findings of increased athlete mindful awareness, attention, flow and competitive drive among athletes (Gardner & Moore, 2012). In addition to improved performance results in athletes, research studies also indicated that mindfulness reduces anxiety and worry (Roemer & Orsillo, 2002), decreases levels of verbal-linguistic activity in the left-hemisphere of the brain (Crews & Landers, 1993), and increased self-awareness (Roemer & Orsillo, 2002), reduces depression (Hoffmann, Sawyer, Witt, & Oh, 2020), enhances well-being (Chiesa & Serretti, 2009).

References

Burton, Damon & Raedeke, Thomas, D. (2008). Sport Psychology for Coaches. Human Kinetics.

Gardner, F. L., & Moore, Z. E. (2004). A Mindfulness-Acceptance-Commitment-Based Approach to Athletic Performance Enhancement: Theoretical Considerations. Behavior Therapy, 35(4), 707–723.

Gardner, F. L., & Moore, Z. E. (2012). Mindfulness and acceptance models in sport psychology: A decade of basic and applied scientific advancements. Canadian Psychology/Psychologie Canadienne, 53(4), 309–318. https://doi-org.uws.idm.oclc.org/10.1037/a0030220

Stewart Cotterill, Neil Weston, & Gavin Breslin. (2017). Sport and Exercise Psychology: Practitioner Case Studies. Wiley-Blackwell.

Vernacchia, Ralph, McGuire, Rick, & Cook, David. (1996) Coaching Mental Excellence. Warde Publishers, Inc.

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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.

In other words, mindfulness is the practice of turning attention towards oneself in the present moment and away from the everyday stresses and distractions of the world. Mindful meditation has his roots from ancient Buddhist meditation techniques and there are many contemplative practices that explore the concept of consciousness through meditation. However, today the practice of mindfulness has become a common practice among elite athletes.

The members of the US women’s soccer team practiced mindfulness in preparation for winning 2019 World Cup Championship. Misty May & Carrie Walsh won 3 Olympic gold medals in beach volleyball for the United States. They are widely known for practicing mindfulness throughout their Olympic Career. And many professional surfers have a mindfulness meditation practice.  In fact, mindfulness and surfing go hand in hand as Kelly Slater is famously quoted for saying, “It’s all about where your mind’s at.”

So why do all these pro athletes practice mindfulness?

There’s lots of benefits to mindfulness awareness:

• Reduction in stress levels and anxiety
• Improved mental & emotional wellbeing
• Mood regulation
• Better access to your intuition
• A higher level of empathy
• A stronger connection to your team, community, and environment

The list goes on and on. There are many compelling reasons to adopt a mindfulness awareness practice as athlete. And now I am going to give you a tool to help you do that.

As athletes and coaches, the practice of mindfulness often takes a backseat to physical endurance and technical training. As a result, athletes don’t often experience separation between the mind’s activities and awareness of thoughts.

For example, as an athlete, if you make a mistake in competition, you might act out on your impulses of frustration without even being aware of your actions. Or your mind might wonder-off during a time-out or a break in the action and get lost in a memory. Those blips in awareness during competition can cost points and even championships.

However, when athletes operate in a state of mindful awareness you become aware that you are more than just the activities in your mind. You understand that there is a space between stimulus and response that you can exist in. And in that space, you have the power to choose your response.

Learning to develop a practice of mindful awareness will help athletes reach their optimal potential under pressure in competition. Remember being in the flow and competing at your optimal potential is all about where your mind’s at.

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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. 

The human mind is attracted to the negative. It’s why we get so caught up in gossip. It’s why bad news is good for ratings. Humiliation sticks with us for days.  Shame can stick with us for years.  But we are not nearly as affected by the positive feedback we receive.

Think about it in your own life.  If you get 10 positive emails in a day and 1 negative email, which email do you ruminate over?

Consider a volleyball practice.  If you get 5 compliments from your coach and 1 piece of criticism that day, what’s the 1 thing that you remember above all else from that practice?   It doesn’t even matter if the criticism was constructive criticism!

If you don’t consciously focus on the positive, if you don’t look for it, and listen for it, then you are not going to hear it.  And you’re definitely not going to absorb it. Maybe it comes in the form of a compliment from a teammate or you receive praise from your coach.  Or maybe it’s just a moment of gratitude about something you are thankful for.

My point is that you have to deliberately and consciously concentrate on positive experiences in order for them to really sink in. Research says that it takes 5 positive interactions to make up for a single negative interaction in a relationship.  The same is true of self-talk.

Now more than ever, there is so much suffering in the world.  The negative news is overwhelming and it drowns out heroic stories every single day. It’s so easy to fall into a funk and feel sorry for yourself with the situation you’re in.  There’s some days where everything bothers you, your parents are driving you crazy, your siblings are being annoying, and maybe it feels like your friends don’t seem to really understand what you’re going through. 

You have to choose to look for the positive.  You have to choose to be thankful.  You have to choose to lift each other up instead of cut each other down.  You have to choose to lift yourself up, instead of tear yourself down.

This is one of the most practical lessons I can possibly teach you on or off the court. It’s called the Velcro & Teflon Theory.  We’re attracted to the negative like velcro, but positive thoughts slide off like teflon. You can actually build your confidence on or off the volleyball court by focusing on positive thoughts or memories for at least 15 seconds.

Here is the Takeaway Tool: One of the keys to confidence building to dedicate time to remembering and focusing on positive thoughts and experiences. To absorb a positive experience, a piece of praise or comment from a teammates or coach, you need to focus on it for at least 15 seconds.  If you do not focus on the positive, it won’t stick. Give it a try!

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In other words, about every 40 seconds most people get distracted and switch actions. Consider your own cell phone habits. Now picture the following scenario: You’re writing an email for work or a paper for class when you receive a phone notification from on Facebook (or TikTok, Instagram, Whatsapp, etc). Next you open the message and click on the link that you received from your friend and before you even realize it you’re trying to buy toilet paper from Amazon!

(Helpful tip: Turn off all your phone notifications and silence your phone completely when you’re performing a task that requires your undivided attention.)

These patterns of unconsciously getting sucked down the rabbit hole are so common. What most people don’t realize is that the over-usage of cell phones combined with the typical cell phone habit of incessantly jumping from one app to the next can negatively impact ones ability to sustain the heightened level of concentration required in volleyball. Obviously screen time concentration doesn’t directly transfer to volleyball, but if you’re training your mind to focus for 40 second increments, it is going to have a negative impact on your ability to focus for an extended period of time on the court.

Now consider that the average length of a volleyball rally in NCAA Division I typically lasts anywhere between 13 and 60 seconds. Rallies for Division II and III teams tend to last even longer. Just check out this 1.55 minute rally won by North Texas back in October of 2019. Or this 1.12 minute rally between Nebraska and Illinois in 2015 deemed the Big Ten’s longest point ever. Collegiate volleyball matches are filled with rallies lasting longer than 40 seconds. The point here is that volleyball players need to train themselves to concentrate for short bursts of time for an extended period time.

The good news is that concentration is a skill that you can develop, just like passing or setting. The key is learning how to adjust your attentional field so that it only includes performance-relevantinternal factors and external factors.

Internal factors are thoughts, emotions or feelings.  These are things that an individual player experiences during a game but her teammates and coaches can’t see or hear. External factors are external sights and sounds, such as a coach yelling or the fans cheering. The most successful athletes know how to block out irrelevant and harmful distractions during competition and zero-in on only the factors that matter in the moment.

Learning how to adjust your focus under pressure takes practice, but with dedication you’ll find you can improve your concentration over time. My book covers practical strategies that you can implement during practices or games under pressure. The Headstrong workbook also includes activities that you can do to improve your concentration, as well as a ton of free resources to help you improve your concentration on the volleyball court.

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