If you have been putting in the time and effort to improve your skills in practice, but find that your performance in competition is not measuring up, it is likely that a mental game issue is holding you back. While many people assume that struggles on the field or court are a result of a lack of physical ability, the reality is that often it is the mental aspect of the game that can make or break an athlete's performance.
Table of Contents
The Mental Hurdle of High Pressure Performances
Learning to Overcome Fear of Failure
Manage High and Rigid Personal Expectations
Practice in Game-like Situations
Conclusion
FAQ
The Mental Hurdle of High Pressure Performances
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 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.”
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.
Learning to Overcome 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 to 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
It's common for athletes to place high expectations on themselves, whether it's to win a game, hit a certain number of home runs, or achieve a personal best time. However, these unrealistic expectations can be detrimental to their performance, as they may put too much pressure on themselves to achieve these goals. This pressure can cause them to focus too much on the outcome, rather than the process of the game or event. This focus on outcomes, rather than the present moment, can lead to athletes losing touch with their intuition and muscle memory that they've developed through practice and repetition.
To combat this, it's important for athletes to focus on one step, or one play at a time. Rather than worrying about the final outcome of the game or event, they should focus on the task at hand and trust their training and intuition. This can help them to perform more freely, without the burden of unrealistic expectations weighing them down. Additionally, it's essential to practice mindfulness, which can help athletes stay present in the moment and avoid distractions of the past or future.
Another way to approach this, is for athletes to set realistic goals for themselves, rather than expecting to achieve the impossible. This will allow them to focus on what they can control and work towards something that is achievable. Furthermore, it's important for athletes to develop a growth mindset, which is the belief that abilities and intelligence can be developed through effort and learning. This mindset shift can help athletes to focus on the process of improvement, rather than becoming fixated on outcomes.
In conclusion, it's important for athletes to focus on the present moment, rather than worrying about the outcome of the game or event, or unrealistic expectations placed on themselves. By focusing on one step at a time, and setting realistic goals, athletes can perform more freely and trust in their intuition and training.
Practice in Game-like Situations
During practice, it's important to simulate game-like situations as much as possible to help athletes become accustomed to the emotions and expectations that come with high-pressure environments. This helps to close the gap between practice and game environments, and allows athletes to develop the mental toughness and resilience needed to perform their best when it matters most.
One way to do this is to create practice drills and scenarios that mimic the pressure and intensity of game-like situations. For example, simulating a two-minute drill with the game on the line can help athletes to become familiar with the emotions and expectations of having to make a game-winning play. This can also be done by role-playing different scenarios such as simulating the last seconds of the game, or even simulating a penalty shoot-out.
Overall, by allowing athletes to experience emotions and expectations that are like game situations during practice, we can help them to become more familiar with these high-pressure environments, and develop the mental toughness and resilience needed to perform their best when it matters most.
Conclusion
The mental hurdle of high-pressure performances is a common obstacle that many athletes face. This can manifest in the form of fear of failure, unrealistic expectations, and negative thoughts and emotions. However, with the right mindset and techniques, athletes can learn to overcome these mental hurdles and perform their best when it matters most. By learning to manage thought patterns, becoming an observer of negative thoughts, and focusing on the present moment and one step at a time, athletes can develop the mental toughness and resilience needed to perform at their best. Additionally, simulating game-like situations during practice and becoming familiar with the emotions and expectations of high-pressure environments can help to close the gap between practice and game environments. If you are are struggling to translate practice into competition, consider working with one of our Human Integrated Performance psychologists! Ultimately, it's important to remember that while physical ability is important, the mental game is just as crucial to success in sports.
FAQ
What are some common mental game issues that can hold athletes back from performing their best?
Some common mental game issues that can hold athletes back include fear of failure, unrealistic expectations, negative thoughts and emotions, and an over-focus on the outcome rather than the process of the game.
How can athletes overcome their fear of failure?
Athletes can overcome their fear of failure by learning to manage thought patterns, becoming an observer of negative thoughts, and focusing on the present moment and one step at a time. Additionally, practicing mindfulness and simulating game-like situations during practice can help to become familiar with the emotions and expectations of high-pressure environments.