Have you been working hard in practice to become a better player, but you are struggling to translate your performance into competition? If this is happening to you, this is likely due to a mental game issue, not a physical ability issue.
Performing Under Pressure
Performing your best when it matters most is a common obstacle many athletes face. Take the 1997 NBA finals for example. In game one Karl Malone and the Utah Jazz faced Michael Jordan and the Chicago bulls. Near the end of the game, Malone stepped to the line to attempt two free throws and take the lead. Scottie Pippen, a key player for the Bulls, said to Malone “Just remember, the mailman doesn’t deliver on Sundays, Karl.”
Malone missed both free throws and the Bulls went on to win the game, and eventually, the series. Karl Malone still holds the most made free throws in NBA history with 9,787 made shots, with Moses Malone and Kobe Bryant coming in second and third respectively.
So why did Malone miss those free throws? Well, we can never be for certain, but we can assume the comment Pippen said to him before his free throw attempt shifted his mental awareness. Making free throws was something that came natural to Malone. He usually did not have to think about making the shot and could allow his muscle memory and repetition to take over. However, he “got in his head.” His mental awareness shifted from process to performance outcomes. Perhaps his thoughts included “I have to make this shot,” or “if I don’t make this shot, Pippen will be right.”
Fear of Failure
The fear of failure is often negatively impacting athletes’ ability to perform. They worry about the consequences of failing and often get in their own way.
The fear of failure, which is sometimes referred to as atychiphobia , is an irrational and persistent fear of failing. Sometimes this fear might emerge in response to a specific situation.
Many of us have probably experienced this at one time or another. The fear of failing can be immobilizing – it can cause us to do nothing, and therefore resist moving forward. But when we allow fear to stop our forward progress in life, we're likely to miss some great opportunities along the way.
Achieving Peak Performance
What are some ways you can reach your peak performance potential when it matters most? Here are some sport psychology principles to help you translate practice into competition
- Learn to overcome underlying fear of failure. Anxiety and worry is often driven by athlete’s fear of failure. This fear of failure can be rooted in social approval, where athletes worry heavily on how others will respond or perceive their performance. The key is to learn to manage thought patterns that are heavily weighted on how others think about them and their performance. One way athletes can manage negative thoughts is to become an observer of them.
For example, an athlete may think “if I don’t have a good shift, I won’t get to play for the rest of the game.” Instead, it will be beneficial for the athlete to say “I am having the thought that if I my shift does not go well, I will not get to play for the rest of the game. The facts are that I have been practicing and I am prepared for this game. If I make a mistake, I will learn from it and try something different next time.” Considering the facts and rationalizing will likely decrease anxiety. - If an athlete is experiencing anxiety before game time that is rooted in self-doubt, this can lead them to underperform during competition. To decrease this likelihood, it would be helpful for athletes to “download” the anxiety provoking thoughts from their minds in into a thought log or journal. This will allow their thoughts to escape onto paper, making it less likely for the thoughts to reoccur, and more likely for them to rationalize.
- Manage high and rigid personal expectations. Athletes can place unrealistic expectations on themselves that may hinder their ability to perform freely and with their intuition they have developed through practice and repetition. Trying to reach their unrealistic standards placed on themselves, athletes may be focused on their stats, outcomes, or others’ expectations. To make this easier, it would be best for athletes to focus on one step, or one play at a time, rather than outcomes such as scoring a goal, winning the game etc.
- Practice in game like situations. During practice, it is best for athletes to experience emotions and expectations that are like game situations, closing the gap between unfamiliar environments. Having the feeling that all eyes are on you? 2 minutes left in the game to tie it or take the lead? These are situations and environments that should be practiced allowing athletes to become familiar with emotions of these high-pressure situations.
What's Next?
Training your mind in these situations takes time. Be kind to yourself during this process and keep in mind that setbacks are a part of the learning journey. My belief for myself is that failure only occurs when I give up trying for something I truly want to accomplish. If you want to talk about your sport performance or your mental health overall, book a session with me at the clinic I would be more than happy to help.
