While much of athletic training focuses on physical preparation and preparation, there is another important component that should not be overlooked and this involves mental training. Even the most capable and physically fit athlete can fall short in performance if he is not mentally prepared for competition.

While some people seem to have an easier time handling the psychological pressure of competition, there are things everyone can do to improve. If you’re a competitive athlete trying to get better at your game, here are 7 things you can do to become a stronger player, mentally.

  1. use a rite. During practice, develop some rituals that you can call upon during competitive play. Game time rituals can include things like sprints or a favorite exercise before a match, certain stretches or a type of ball bounce before a serve. Sometimes entire teams give certain cheers that serve as a ritual to get into the spirit of the game. If you think you don’t have a playtime ritual, consider creating one. Pay attention to your normal style when not in competitive play to identify some of the game-time rituals you may unknowingly do. These can help you focus and have a sense of calm, even during intense competitive play.
  2. Practice breathing exercises. Regardless of what sports you play, breathing is extremely important when you’re physically exerting yourself. During times of stress, many people breathe slowly or hold their breath completely. When you exhale fully, your muscles relax. Work on your breathing during competitive play and at other times as well so that you are more aware and better prepared to handle stress.
  3. Repeat a positive mantra. A mantra is a phrase or even a single word that you say to yourself over and over (silently or out loud) that helps you focus and relax. Some people use mantras for meditation. Others use them as a way to fall asleep at night. Mantras can also be very useful during intense competitive play. Try a positive mantra that will help you focus and stay calm even in the most dire situations. Here are some mantras that Olympic athletes are said to use: “Breathe, believe and fight.” – Karri Walsh, Olympic gold medalist in volleyball. “Keep Calm and carry on.” – Betsey Armstrong, Olympic silver medalist in water polo. “Keep fighting.” – Christina Loukas, Olympic and National Diving Champion
  4. stay in the moment. Thinking about a point you missed, a shot you missed, or some footwork gone wrong will only distract you. Try to stay focused on exactly what you’re doing at the moment to fully maximize your ability to compete. When you worry or get distracted by something that has already happened, your ability to perform at the highest level will be greatly compromised.
  5. Slow down the game. Have you ever heard a coach tell you to slow down a game? This simple advice applies to so many different sports, from basketball to tennis. Depending on the sport, this could involve something as simple as taking a moment to tie your shoe or fix your headband.
  6. keep it fun. It can be hard to remember that you really love your sport if you’re in the middle of an intense competitive game. But at the end of the day, participating in sports activities that you enjoy is what the game is all about. Keep winning, losing and competing in perspective and during moments of doubt and worry, try to be grateful for the opportunity to compete.

While athletic competition provides people with a great deal of fun and opportunity, the mind game of many different sports can sometimes be particularly challenging. Dedicated and determined athletes can do all the physical conditioning necessary to win, but it’s also important to focus on the mental game.

This focus on the mental game can be particularly important during sports injury recovery when athletes may experience a variety of insecurities and self-doubts. While a doctor experienced in sports medicine can work hard to repair your injury, there are also many things he or she can do to help improve your athletic performance. This includes gaining a better understanding of how to improve both your physical conditioning and mental game so you’re ready to compete in every way.

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