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.
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.
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.