While therapy for athletic performance improvement is potent, proven, and effective, some athletes may choose to pursue their goals on their own. Maybe they are close to peak performance and need a slight boost, or perhaps they find themselves so busy that scheduling a treatment course is not feasible. Athletes sometimes want to try athletic performance psychology techniques independently before deciding if working with a psychologist will help. In any of these cases, I am happy to provide these sports performance psychology self-help tips, with the caveat that the most potent effects usually seem when you work directly with a psychologist who can choose and tailor techniques to your unique needs and athletic background.
The Pillars of Sports Performance
Exploring how you can achieve athletic performance improvement on your own starts with pulling apart the basics of what contributes to success. Various factors influence athletic performance, and while different experts might categorize them differently, some commonly acknowledged pillars include:
- Physical Strength and Conditioning: This pillar of athletic performance psychology encompasses muscular strength, endurance, flexibility, agility, speed, and cardiovascular fitness. Training programs often focus on improving these physical attributes to enhance athletic performance.
- Nutrition and Hydration: Proper nutrition and hydration are crucial for providing the body with the necessary fuel, nutrients, and hydration for optimal performance, endurance, and recovery.
- Mental Conditioning: Mental aspects, including focus, confidence, mental toughness, resilience, and the ability to handle pressure, play a significant role in athletic performance psychology. Techniques like visualization, goal-setting, and mindfulness are often employed to enhance mental conditioning.
- Skill Development and Technique: Mastery of specific skills and techniques relevant to the sport is fundamental for success. Athletes often refine their technical abilities and tactics to perform at their best.
- Rest and Recovery: Adequate rest and recovery allow the body to repair, adapt, and grow stronger after training or competition. This includes sleep, active recovery, and strategies like massage, stretching, and proper rest periods.
- Injury Prevention and Rehabilitation: Avoiding and effectively rehabilitating injuries is crucial for consistent performance. This pillar involves techniques, exercises, and strategies for preventing injuries and properly rehabilitating them when they occur.
- Consistency and Periodization: Consistent athletic performance psychology training and structured periodization (strategic planning and cycling of training phases) help athletes optimize their performance and prevent burnout or overtraining.
These pillars aren’t standalone factors; they often intersect and influence each other. Successful athletes often focus on developing these aspects to achieve peak performance and maintain long-term athletic success. These help guide the self-help tips I suggest.
Athletic Performance Improvement Self-Help Tips
Athletic performance improvement requires physical training, mental preparation, and overall well-being. Here are some self-help strategies to improve the mental side of your game:
Pre-Season Athletic Performance Improvement
At the beginning of each season, there are steps you should take to maximize your performance:
- Set Clear Goals: Define specific, measurable, attainable, relevant, and time-bound (SMART) goals. These athletic performance psychology goals should be clear and realistic, and you should have a system to review your progress regularly. This simple step can keep you motivated throughout your training and help you assess your routines.
- Practice Proper Nutrition: Yes, this is a mental health tip since a well-balanced diet rich in whole foods, including lean proteins, complex carbohydrates, and healthy fats, also contributes to mental health and the cognitive aspects of sports performance. You may want to consult with a sports nutritionist for tailored advice.
Pre-Game Athletic Performance Improvement
Before any competition, there are certain athletic performance improvement steps you can take.
- Mental Rest and Recovery: You likely already know that you should allow sufficient rest and recovery between training sessions to prevent overtraining and reduce the risk of injuries. However, you should also ensure you are recovering effectively from the stress of competition and the mental effort involved. This involves changing the subject in your mind – taking a break, even if short, from thinking about your sport, plans, and performance.
- Mental Preparation: Develop mental toughness and resilience through sports performance psychology by practicing visualization, positive self-talk, and relaxation techniques. These techniques can help you maintain focus, manage stress, and stay confident. Build them into your routine. Here’s an article from the New York Times about powerful visualization and an excellent article from the National Federation of Professional Trainers about a popular relaxation technique.
- Manage Pressure and Stress: Learn sports performance psychology techniques to cope with pressure situations effectively. Deep breathing exercises, mindfulness-based stress reduction, and visualization can help you stay calm and perform at your best under pressure.
Post-Competition Athletic Performance Improvement
Developing a post-game routine is often overlooked but is an essential step toward athletic performance improvement. Here are some specifics:
- Analyze and Learn: Reflect on your performances, identifying strengths and areas for improvement. Seek feedback from coaches, teammates, or video analysis to gain valuable insights and adjust your training accordingly. Then, use that information to guide your athletic performance psychology visualization strategies and goal-setting.
- Set a Mental Routine: Establish pre-game or pre-competition mental rituals that help you develop a focused and confident mindset. This could include self-talk, visualization, listening to specific music, or reviewing notes. Keep track of what works.
- Seek Support: Surround yourself with a supportive network of coaches, teammates, and mentors who can provide guidance, motivation, and constructive feedback. Doing any of the above steps with teammates or others in your sport can enhance their effects and give you new ideas. Sharing these steps with your coach can also be helpful.
The Importance of a Diary
No matter which of the above sports performance psychology self-help methods you choose to do, a helpful addition is an athletic performance improvement diary or journal. Using your phone, computer, or an old-fashioned piece of paper, you should track which of the above you do, what effect it has on your performance, and which combinations seem most potent. You may want to combine this with tracking other variables such as sleep, stress, diet, and other activities. A good journal will help you play a scientist in the same way a sports psychologist can.
Sports Performance Psychology Examples
Sports performance psychology focuses on mental strategies that enhance athletic performance by improving confidence, focus, resilience, and emotional regulation. Below is a detailed example and a self-help approach to athletic performance psychology that athletes can apply to their training and competition.
1. Sports Performance Psychology: Basketball
Jake, a college basketball player, performs well in practice, making 85% of his free throws. However, during high-pressure game situations, he struggles—his heart races, his hands feel shaky, and negative thoughts creep in, leading to missed shots. He feels frustrated and doubts his ability to perform under pressure.
Sports Performance Psychology Analysis:
Jake’s struggle is a classic case of performance anxiety and mental interference. The pressure of the game activates his fight-or-flight response, making it harder to execute movements with precision. His mind shifts from automatic execution (which he does in practice) to overthinking the mechanics, disrupting his athletic flow.
Sports Performance Psychology Strategies
Here is the type of athletic performance psychology plan that might work for an athlete like Jake:
1. Visualization (Athletic Performance Psychology Mental Rehearsal)
- What It Is: Imagining successful performance in vivid detail before actually doing it.
- How to Do It:
- Close your eyes and take a deep breath.
- Imagine stepping up to the free-throw line in a real game.
- Picture yourself feeling confident, taking a deep breath, and sinking the shot smoothly.
- Use all five senses—hear the crowd, feel the ball, see it swish through the netWhy It Works: Visualization trains your brain to execute the skill confidently in real situations. Athletic performance psychology studies show that mental practice can be almost as effective as physical practice.
2. Breathing and Relaxation Techniques
- What It Is: Deep breathing lowers heart rate and reduces anxiety.
- How to Do It:
- Before a free throw, inhale deeply for 4 seconds, hold for 2 seconds, and exhale for 6 seconds.
- Focus on the breath instead of the outcome of the shot.
- Pair deep breathing with a calming word like “relax” or “smooth” before shooting.
- Why It Works: Slow breathing activates the parasympathetic nervous system, reducing tension and promoting focus.
3. Self-Talk and Confidence Building
- What It Is: Using positive, constructive thoughts to replace self-doubt.
- How to Do It:
- Identify negative thoughts: “I always choke under pressure.”
- Replace them with positive affirmations: “I am calm, prepared, and in control.”
- Create a power phrase (mantra) to repeat before each free throw, e.g., “Smooth and easy.”
- Why It Works: Thoughts directly influence emotions and performance. Positive self-talk builds confidence and reduces self-sabotage.
4. Developing a Pre-Shot Routine
- What It Is: A consistent, repeatable routine before every shot to create familiarity and confidence.
- How to Do It:
- Establish a step-by-step routine: e.g., dribble twice, spin the ball, take a deep breath, focus on the target.
- Stick to this routine every time, in practice and games.
- Use a cue word (e.g., “focus”) to trigger automatic execution.
- Why It Works: Routines provide predictability and stability, which help athletes perform under stress.
5. Simulating Pressure in Practice
- What It Is: Athletic performance psychology training to build mental toughness under game-like conditions.
- How to Do It:
- Replicate game situations by adding distractions (e.g., teammates yelling, countdown timers).
- Keep score and set pressure-based challenges (e.g., “Make 8/10 free throws or run sprints”).
- Practice with a pressure mindset—imagine each shot as a game-winning moment.
- Why It Works: The more you expose yourself to game-like pressure, the less overwhelming it becomes in actual competition.
Putting It All Together: Game-Day Strategy
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Before the Game:
- Use athletic performance psychology visualization to rehearse making free throws mentally.
- Do deep breathing exercises to stay calm.
-
During the Game:
- Stick to your pre-shot routine every time.
- Take a deep breath before each shot.
- Repeat your power phrase to block out doubt.
- Focus on the process, not the outcome.
-
After the Game:
- Reflect on what worked and what can be improved.
- Keep practicing under pressure.
Sports Performance Improvement Conclusion: Train Your Mind Like Your Body
- Just as you train your physical skills, mental skills require consistent practice.
- Sports psychology techniques work for all athletes in any sport, from runners to golfers to soccer players.
- Developing mental resilience can give you the edge over competitors who only train physically.
2. Sports Performance Psychology: Field Hockey
Emma is a talented midfielder and a key playmaker for her team. However, she becomes frustrated when she makes a bad pass or loses possession and starts overthinking her next moves. This hesitation slows her reactions, and she loses confidence throughout the game. She also struggles to stay focused when tired late in the second half.
Sports Performance Psychology Analysis
Emma’s challenge combines perfectionism, self-doubt, and difficulty refocusing after mistakes. Her inner critic takes over when she makes an error, causing her to dwell on past plays instead of staying in the present moment. In sports performance psychology this is known as choking under pressure or mental interference—her emotions are blocking her ability to play freely.
Sports Performance Psychology for Mental Toughness in Field Hockey
Here is the type of sports performance psychology plan that might work for an athlete like Emma:
1. Managing Mistakes and Building Resilience
- What It Is: Learning to let go of mistakes and refocus quickly.
- How to Do It:
- Use the “Flush It” Technique—after a mistake, imagine pressing a mental reset button or flushing the mistake away like water down a drain.
- Set a 3-Second Rule—allow yourself 3 seconds to be frustrated, then shift your focus to the next play.
- Use a cue word (e.g., “Next!” or “Reset”) to train your brain to move forward instead of dwelling on mistakes.
- Why It Works: The best players don’t avoid mistakes—they just recover from them faster than others.
2. Staying Focused Under Fatigue
- What It Is: Using sports performance psychology to train your brain to stay sharp in the final minutes of a match.
- How to Do It:
- Use breathing techniques during breaks (inhale for 4 seconds, hold for 2, exhale for 6).
- Break the game into small mental segments (e.g., “Win the next 5 minutes” instead of thinking about the whole match).
- Focus on what you can control—body language, effort, and decision-making.
- Use “trigger words” like “Fast feet” or “Stay sharp” to keep energy high.
- Why It Works: When your body is tired, your mind takes over. Training your focus prevents costly mistakes in crunch time.
3. Confidence Building Through Positive Self-Talk
- What It Is: Replacing negative thoughts with empowering ones.
- How to Do It:
- Write down three strengths you bring to the game (e.g., “I have great vision,” “I work hard,” “I’m a strong passer”).
- Use affirmations before and during games: “I am composed under pressure,” “I make smart plays.”
- When negative thoughts creep in, flip the script:
❌ “I always mess up under pressure.” → ✅ “I learn from every mistake and bounce back stronger.”
- Why It Works: The brain believes what you tell it repeatedly. The more positive reinforcement you give yourself, the more confident you’ll feel in games.
4. Handling Pressure in Key Moments (Penalty Corners, 1v1s, Last-Minute Plays)
- What It Is: Training your mind to stay calm and perform under pressure.
- How to Do It:
- Use visualization before a game—close your eyes and imagine executing a perfect penalty corner shot or a clean defensive tackle.
- Develop a pre-shot routine before a big play (e.g., deep breath, reset stance, focus on the ball).
- Think process, not outcome—focus on proper technique rather than “I have to score.”
- Stay present—don’t think about the scoreboard or what happens if you miss.
- Why It Works: The best players aren’t fearless; they just train their response to pressure to stay composed in big moments.
5. Mental Preparation Before a Match
- What It Is: Using sports performance psychology to get into the right mindset before stepping on the field.
- How to Do It:
- Pre-Game Visualization: Picture yourself executing your best skills—winning tackles, accurate passes, scoring goals.
- Music & Pre-Game Rituals: Listen to a pump-up playlist or do a specific warm-up routine to get in the zone.
- Goal-Setting: Set small, controllable goals for the game:
- “Win 80% of my duels.”
- “Keep my passes sharp and simple.”
- “Stay vocal and support my teammates.”
- Why It Works: The more prepared you feel, the more confident and focused you’ll be at the start of the game.
6. Handling Nerves Before a Game
- What It Is: Turning nervous energy into fuel for peak performance.
- How to Do It:
- Recognize that nerves are normal—even elite athletes feel them!
- Instead of saying, “I’m nervous,” say, “I’m excited.” (Your body reacts the same way to both.)
- Shift your focus from fear of failure to playing freely and aggressively.
- Take slow, deep breaths to calm your body before the first whistle.
- Why It Works: Nervousness and excitement feel the same physiologically—reframing nerves as excitement keeps your mind in a high-performance state.
Putting It All Together: Athletic Performance Improvement Game-Day Strategies
- Practice Mental Skills Like Physical Skills – Just like dribbling and shooting, confidence and focus are trainable with repetition.
- Control What You Can Control – You can’t control referees, the weather, or the opponent, but you can control your mindset, effort, and attitude.
- Make Mental Training Part of Your Routine – Spend 5 minutes before practice visualizing success, working on deep breathing, or setting game-day goals.
- Mistakes Are Part of the Game – The best players don’t play perfectly; they recover quickly and stay mentally strong.
Summary and Conclusions
Athletic performance improvement takes time and dedication, and making any of the above steps part of your routine can help. Be patient with yourself, stay consistent, and continuously strive for improvement. Also, always remember why you are competing in the first place – make sure your planning always involves getting joy from competition and learning lessons applicable to other aspects of your life.
Doing some of the above with teammates or friends who may play another sport may be helpful. Often, the insights you can gain through athletic performance improvement techniques can be enhanced by doing them with others and sharing your thoughts afterward. Similarly, if something works for you, you may want to share that information with your coach, who can also pass it along to others.
When to Call Me
Athletic performance psychology can provide a more specific plan tailored to your unique needs and goals. If you ever feel that your progress has stalled, or you know you can perform higher, you may want to contact me or schedule a consultation for my specialty sports psychology services. I can do traditional once-weekly athletic performance improvement sessions or more my clinical specialties. Another post gives you an idea of the usual sports psychotherapy outcomes.
I can also meet with groups, whether an entire team or a smaller group (like the captains). My work also includes working with coaches to incorporate athletic performance psychology methods and the latest athletic performance innovations into their work.
Best of luck in your athletic performance improvement journey!
