By Dr. Kolin Kriitma (BHK, MHK, MBA, EdD.)
Certified Mental Performance Consultant®
Most athletes spend the majority of their time honing their on-ice skills, but as the season approaches it's important to consider your mental preparation for the upcoming season. Pre-season mental preparation helps to build focus, resilience, confidence, and much more setting the key foundations for a successful season. In this article we will explore the key strategies for effective mental preparation and how it can enhance your performance.
Understanding the Importance of Mental Preparation
Preseason mental preparation helps in many ways. It helps set up your foundation for the season. It will help you handle the pressures of competition, increase focus, cope with anxiety, manage stress, find peak performance and most importantly build your CONFIDENCE!
1. Set Clear Goals
Goal setting is vital for pre-season preparation. SMARTER goals (specific, measurable, achievable, relevant, and time-bound, evaluation, reward) give you direction and purpose. This will help with habits and motivation, especially on those days you do not have 100% in the tank (and there will be days like this). Break down your main goals into smaller, manageable targets and create a detailed plan on how to achieve them. This can be done with monthly, weekly, and daily goals. This roadmap will keep you motivated and focused throughout the season. the key, write them down!
Example: An athlete might set a long-term goal to qualify for a major competition by the end of the season, a short-term goal to improve their personal best time by 2% within the next three months, and a daily goal of improving how much they lift in the day compared to the previous day.
2. Visualization Techniques
Visualization is a powerful tool for mental preparation. Spend time each day visualizing successful execution of skills, winning scenarios, and even overcoming challenging situations. This practice not only enhances your self-confidence but also prepares your brain to handle actual game-day conditions by enhancing the mind-body connection.
How to Do It:
- Vivid Imagery: Create detailed mental images of successful performance scenarios.
- Regular Practice: Integrate visualization into daily routines, such as before training sessions and competitions.
- Multi-sensory Experience: Involve all senses—sight, sound, touch, and even smell—to make the visualization more realistic.
3. Focus on Your Self-talk
The conversations you have with yourself are the most important ones each day, be it in training or competition. It can help or hurt you! Cultivate the habit of positive self-talk to boost your morale. Replace negative thoughts with positive instructional, motivational, or affirmations. Remember, how you talk to yourself influences your performance directly.
How to Do It:
- Positive Self-talk: Replace negative thoughts with positive affirmations and constructive feedback.
- Surround Themselves with Positivity: Encourage athletes to engage with supportive teammates, coaches, and friends.
4. Develop Pre-Game & Pre-Performance Routines
Routines can significantly reduce pre-game jitters by providing a sense of calm and control.
A pre-game routine starts before the game or competition and might include meditation, stretching, listening to motivational music, or whatever activities that help you focus, get into the zone.
A pre-performance routine is a routine that occurs during the game or competition. Many sports you have a moment before your shift like in hockey or shot like a free throw in basketball.
How to Do It:
- Consistency: Develop a routine that includes specific actions, such as warm-up exercises, visualization, and positive self-talk.
- Personalization: Tailor the routine to your preferences and needs.
- Practice: Regularly rehearse the routine during training to make it second nature.
5. Manage Stress and Anxiety
Learning to manage stress and anxiety is pivotal in sports. Breathwork Techniques like deep breathing exercises, progressive muscle relaxation, or mindfulness can be very beneficial. Identify the top 3 ways you manage stress and develop your support network (those 3-4 people you can rely on to support you during the season).
How to Do It:
- Breathing Exercises: Use deep breathing techniques to calm your nerves.
- Mindfulness Meditation: Practice mindfulness to help stay present and focused.
- Regular Relaxation: Incorporate activities that promote relaxation, like yoga or listening to music.
6. Stay Educated and Prepared
Knowledge is power. Take time to learn and understand the game, study the competition, and keep up-to-date with new techniques and strategies. Being prepared can significantly alleviate anxiety and boost your confidence.
How to Do It:
- Prepare for Practice/Training: Review the practice or training plan in advance. What skills and key teaching points are being worked on?
- Prepare for Games/Competition: Utilize preparation techniques like video for pre scouting opponents, or honing your own skills, and strategies.
7. Reflection and Adjustment
Monitor your progress and reflect on your performances regularly. Be open to making necessary adjustments to your strategies, techniques, or goals as needed. After each game or training session, take time to reflect on what worked and what didn’t and adjust accordingly. Journaling for athletes is one of the best tools you can use.
How to Do It:
- Reflect on Past Successes: Recall previous challenges you've overcome.
- Learn from Failures: Treat failures as learning opportunities and identify areas for improvement.
- Stay Persistent: Remember the importance of persistence and maintaining effort despite difficulties.
Mental preparation is as demanding and crucial as physical training. By incorporating these strategies into your preseason routine, you can enhance your mental toughness and resilience, paving the way for a successful and fulfilling season. Remember, a prepared mind is the breeding ground for confidence and victory. Gear up mentally, and the game will follow suit.
Key Takeaways
- Builds Focus and Confidence: Preseason mental preparation helps you set a strong mental foundation, enabling you to maintain focus and build confidence. By setting clear goals, visualizing success, and engaging in positive self-talk, you can approach the season with a high performance mindset.
- Enhances Resilience and Stress Management: Mental preparation equips you with strategies to handle the pressures of competition, manage stress, and cope with anxiety. Techniques such as deep breathing exercises, mindfulness, and relaxation practices can help you stay calm and composed, enhancing your resilience in challenging situations.
- Optimizes Performance: Incorporating mental preparation into preseason routines allows you to develop pre-game and pre-performance routines, study your sport, and reflect on your progress. These practices not only help in achieving peak performance but also ensure you are mentally prepared to adapt and perform consistently throughout the season.
Self Reflective Moment
How can I incorporate these mental prep strategies and techniques into my preseason training?
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