When it comes to elite sport, athletes never stop looking for a physical edge. Seemingly small changes to training, nutrition or recovery can pay off big time in competition, when the difference between a podium finisher and the pack of also-rans can be mere seconds or fractions of seconds. But no matter how well prepared any athlete’s body is, this preparation can be in vain if their mind lets them down. It’s tricky enough to formulate a solid game plan and execute it flawlessly when things are going smoothly, but add in a little adversity – a hot or cold day, an early stumble, a shoelace that comes untied at just the wrong moment – and even the best physical specimens can fall apart between the ears.
That’s why so many athletes turn to sports psychologists. These “brain trainers” try to ensure that sportsmen and women are just as resilient emotionally and cognitively as they are physically when it matters most: on race day. Dr. Jim Afremow is one of the world leaders in this field, and the author of the brilliant books The Champion’s Mind: How Great Athletes Think, Train and Thrive and The Champion’s Comeback: How Great Athletes Recover, Reflect, and Re-Ignite. At his Good to Gold Medal practice in Phoenix, Afremow works with everyone from pro athletes and teams to weekend warriors, all of whom are looking to improve their performance by getting their head right. Afremow took a few minutes to share his top 5 mental conditioning tips that can help you reach your potential on whatever “game day” means for you:
Embrace the Challenge: There are two options when taking on tough competition: either think about it as a great challenge or a scary threat. Champions embrace every opportunity to compete against and beat the best. Respect their abilities, but respect your own capabilities even more.
Own the Moment in the Moment: The goal is to take your preparation from practice to performance while staying in the moment. The routine here is one move (or wave, line or trail) at a time and not getting ahead of oneself (with “what if?” mental noise). Live in the moment and deal with what’s in front of you. The end result can wait.
Photo: Tarnea O’Meara
Compete with Joy: The more fun you have, the better you’ll perform. The better you perform, the more fun you’ll have. Remember, “If you don’t enjoy the journey, chances are you won’t enjoy the destination.” Champions clearly understand this principle as their love of the game shines through on game day. They are having fun with a purpose!
Keep it Simplistically Simple: Athletes perform their best when they “look and do” or “read and react,” as opposed to over-thinking everything. Trust is a must and it is important to keep things simple and in rhythm during competition. Kids understand this and you were once a kid. Remember?
Underreact – Friction Just Causes Heat: Don’t allow the mistakes or misses to trigger a downward mental spiral. Tennis legend Roger Federer is the king of underreacting. If an opponent hits a spectacular shot, he just goes, “ho hum” and walks away. Stay cool and aware!
