Part III of a 7 part series looking at how to help student-athletes and coaches "get in the zone".
Focus outwards
There are only 2 directions focus can take: inwards and outwards.
Inward focus consists of attending to your internal thoughts. In the context of sport, planning your routines and set-plays is an example of inward focus. Dwelling on past mistakes, and worrying about up-coming events are also examples of inward focus.
Outward focus involves attending to the physical events that are going on around you. Being consumed with the physical actions of your sport would be a prime example of outward focus.
Do all your inward focusing before a performance. This may involve planning your strategic approach to the game, and creating a positive internal state to go out and compete.
Once you enter the competitive arena, become totally absorbed in the physical actions of your sport, and allow your internal thought processes to function automatically. The moment that your focus goes inwards during a performance, you run the risk of paralysis by analysis. This is a state that arises when you over-think automatic actions. The moment that you think too much about the specific action you cause it to unravel, and become cumbersome.
Find a comfortable seat in front of a clock and spend as long as you can focusing on the movement of the second hand, with a clear mind. The moment a thought enters your head, stop and start again. Time yourself and see how long you can last. Over time your performance on this task will begin to improve. This will help you achieve a very effective outward focus system.
Inward focus consists of attending to your internal thoughts. In the context of sport, planning your routines and set-plays is an example of inward focus. Dwelling on past mistakes, and worrying about up-coming events are also examples of inward focus.
Outward focus involves attending to the physical events that are going on around you. Being consumed with the physical actions of your sport would be a prime example of outward focus.
Do all your inward focusing before a performance. This may involve planning your strategic approach to the game, and creating a positive internal state to go out and compete.
Once you enter the competitive arena, become totally absorbed in the physical actions of your sport, and allow your internal thought processes to function automatically. The moment that your focus goes inwards during a performance, you run the risk of paralysis by analysis. This is a state that arises when you over-think automatic actions. The moment that you think too much about the specific action you cause it to unravel, and become cumbersome.
Find a comfortable seat in front of a clock and spend as long as you can focusing on the movement of the second hand, with a clear mind. The moment a thought enters your head, stop and start again. Time yourself and see how long you can last. Over time your performance on this task will begin to improve. This will help you achieve a very effective outward focus system.
Filling up your tank
The brain does not distinguish between real and imagined events.
Take full advantage of this by filling your mind and body with powerful energy to get into a zone-like state.
We ask our student-athletes to get warmed up and mentally ready before a game. How do we, as coaches, get warmed up, mentally prepared and focused before a game?
A good time to use this exercise is in the locker room before competitive performances.
Get yourself into a comfortable and relaxed state by taking as many deep breaths as you need in order to achieve this. Close your eyes ...visualise and identify any negative energy that may currently reside in your body. This could be in the form of anxiety, nerves, apathy, or a number of other negative emotions. Now imagine opening your body to drain the negative thoughts and energy. Do this until your body is free of negative thoughts, nervousness, etc. Now imagine your body filling up with positive energy -use positive memories and visualize yourself performing successfully. Notice how it feels when it enters your body. Keep doing this until your body is filled to the brim with power and positive energy. Open your eyes when your mind and body feel energized and ready for action.
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