In the drive to get faster, the mind is often an untapped resource. Utilizing a variety of sports psychological skills can enhance performance, improve consistency in training and competition, and minimize or eliminate undesirable mental states, such as anger, frustration, and burnout. Although most athletes understand that their psychological status influences performance, too few actively use the skills necessary to help themselves. Frequently, after a poor race, the psychological factors go unrecognized and the athlete blames other aspects (e.g., diet, training).
This article will introduce a few basic tools which may help you feel better in your training and give you that extra edge in racing.
One concept to appreciate is that the level of mental arousal influences performance. If this level is either too high or too low then performance suffers. The ideal zone is right in the middle. A common problem for some athletes is that they get "too keyed up". This excessive level of arousal leads to increased muscular tension, poor decision making, loss of concentration, and disrupted rhythm and co-ordination. Recognizing and controlling the level of arousal is important to maximize athletic achievement. Some of the skills useful to regulate arousal (up or down) are visualization, centering, progressive muscular relaxation, and positive self-talk. In addition to regulating arousal these skills have a number of other benefits.
Visualization is a technique in which the athlete imagines performing various tasks. It deals not only with the visual but also with 'feel'. A runner might, for example, imagine and experience an efficient, smooth stride while running up a long hill. A triathlete might rehearse the sequence of steps required for a quick transition. The imagery should be what the athlete would experience from the first person perspective, not what he would see watching from the sidelines.
Centering is a skill which enables the athlete to release unwanted muscular tension, become more body-aware, and control anxiety. To do this, sit in a comfortable position, close the eyes and relax the facial muscles . Perform a few quick shakes of the arms, slowly roll the head, and then lower the chin to the chest. Breathe slowly in through the nose. Use the diaphragm, not the chest, to expand the lungs. As you breathe out through the mouth, let yourself relax. Repeat the technique several times until the desired results are achieved.
Positive self-talk is the process of eliminating negative thoughts and promoting constructive ones. Instead of dwelling on the negatives of an unfavorable situation, the athlete focuses on positives. "I don't run well in the cold", is replaced by, "I have trained well and am prepared. Let's do it!".
Progressive muscular relaxation involves alternatively contracting and relaxing various muscle groups. It is best done lying on the floor, and cycling through the muscles in a set sequence in groups of agonist and antagonist (e.g., quads and hamstrings). In doing this, the mind focuses on each body area and the athlete experiences relaxation and increased body 'feel'.
Visualization, centering, and progressive muscular relaxation should be done several times a day in training to get you prepared for their use in competition. Developing these skills takes practice, but it is well worth the effort. Once refined and incorporated into your routine you will be amazed at the results.
This article will introduce a few basic tools which may help you feel better in your training and give you that extra edge in racing.
One concept to appreciate is that the level of mental arousal influences performance. If this level is either too high or too low then performance suffers. The ideal zone is right in the middle. A common problem for some athletes is that they get "too keyed up". This excessive level of arousal leads to increased muscular tension, poor decision making, loss of concentration, and disrupted rhythm and co-ordination. Recognizing and controlling the level of arousal is important to maximize athletic achievement. Some of the skills useful to regulate arousal (up or down) are visualization, centering, progressive muscular relaxation, and positive self-talk. In addition to regulating arousal these skills have a number of other benefits.
Visualization is a technique in which the athlete imagines performing various tasks. It deals not only with the visual but also with 'feel'. A runner might, for example, imagine and experience an efficient, smooth stride while running up a long hill. A triathlete might rehearse the sequence of steps required for a quick transition. The imagery should be what the athlete would experience from the first person perspective, not what he would see watching from the sidelines.
Centering is a skill which enables the athlete to release unwanted muscular tension, become more body-aware, and control anxiety. To do this, sit in a comfortable position, close the eyes and relax the facial muscles . Perform a few quick shakes of the arms, slowly roll the head, and then lower the chin to the chest. Breathe slowly in through the nose. Use the diaphragm, not the chest, to expand the lungs. As you breathe out through the mouth, let yourself relax. Repeat the technique several times until the desired results are achieved.
Positive self-talk is the process of eliminating negative thoughts and promoting constructive ones. Instead of dwelling on the negatives of an unfavorable situation, the athlete focuses on positives. "I don't run well in the cold", is replaced by, "I have trained well and am prepared. Let's do it!".
Progressive muscular relaxation involves alternatively contracting and relaxing various muscle groups. It is best done lying on the floor, and cycling through the muscles in a set sequence in groups of agonist and antagonist (e.g., quads and hamstrings). In doing this, the mind focuses on each body area and the athlete experiences relaxation and increased body 'feel'.
Visualization, centering, and progressive muscular relaxation should be done several times a day in training to get you prepared for their use in competition. Developing these skills takes practice, but it is well worth the effort. Once refined and incorporated into your routine you will be amazed at the results.
