Handling Pressure: Techniques for High-Stakes Competitions
Mastering the art of handling pressure is often something coaches hope their athletes know how to do, but rarely do they train their athletes how to do it. Training the mind is just as important as training the body. As coaches, our mission is clear: to equip our athletes with physical prowess and mental fortitude. When they believe in themselves and handle the pressure like pros, that's when the magic happens.
Techniques to Handle Pressure
Preparation and Training:
Mental Rehearsal: I always say, “See it, be it.” Have your athletes visualize nailing that game-winning shot. It's like doing reps for the brain.
Simulation Training: Throw them into the deep end in practice. Create scenarios that mimic the real deal, so when it’s game time, they’re like, “Been here, done this.”
Focus and Mindfulness:
Concentration Exercises: Simple stuff works. A deep breath, a mantra, or even a lucky sock – whatever centers them.
Mindfulness Practices: Not just New-Age mumbo jumbo. Teach them to be in the ‘now’, and watch them play like there’s no tomorrow.
Breathing and Relaxation Techniques:
Controlled Breathing: When things get tough, the tough get breathing. Slow, deep breaths can calm the storm inside.
Progressive Muscle Relaxation: Tense up, then relax. It’s like giving your body a mini vacation.
Positive Self-talk and Affirmations:
Building a Positive Mindset: The mind can be a trickster. Train your athletes to be their own best cheerleaders.
Use of Affirmations: A few positive words can light a fire in the belly. Have them find their power phrase.
I’ve created a resource to teach athletes how to develop these and many other mental performance skills. There is also a coach’s supplemental guide for a deeper dive into how to bring s this knowledge to your teams.
Remember, talent alone doesn’t win championships; physical skill and mental toughness synergy creates true champions. Equip your athletes and teams with this dual arsenal, and watch them transform into the most resilient and focused competitors on the field.
