T I P S TO BE A TOP TRA I N ER Getting in ‘The Zone’

ASK any player whether their state of mind is an important component of sporting performance and the answer will always be the same – a resounding “YES!” At the highest level, mindset is the crucial factor that separates winners from losers.

The ideal mindset enables the body to function automatically with little conscious effort. In this optimal state, complex tasks appear to be easily accomplished and time can either stand still or rush by as the performer is completely immersed in what he or she is doing.

Coaches and sport psychologists often refer to this optimal mindset as “The Zone”. For some athletes, performance in the zone is achieved only a few times in their careers; however, with systematic training using sport psychology techniques, the zone can be entered almost at will. The aim of this article is to provide 10 techniques that can safely be recommended to athletes.

6 Techniques to attain optimal psychological state MENTAL REHEARSAL Creating a mental blueprint for success is one of the best ways in which to enter the zone. Players should be encouraged to practice key aspects of their game in their mind’s eye both prior to competition and, given the opportunity, during breaks in matches. Encourage players to run through sequences from their sport as if looking out through their own eyes noticing all the shapes, colours and textures. They should immerse themselves in the smells, sounds and general feel of their competitive environment.

These images should be in real time and it is a good idea to play through a series of “what if” scenarios; for example, when something does not go to plan. Visualise different situations involving poor conditions, tough opponents, late starts and minor mishaps. Preparing mentally for any adversity ensures that players will not be stifled in competition when such situations arise. Failing to prepare is preparing to fail. Mental rehearsal is a cornerstone of success in sport. ERROR PARKING Sometimes making a silly mistake or getting frustrated in competition can lead to a complete loss of concentration and a departure from the zone. To regain a state of flow after an error, you should advise athletes to “park it” by wiping it away on their shorts. Parking an error is a way by which the error can be forgotten to enable athletes to focus on the here and now.

There are many examples of sports stars getting caught up in their mistakes or frustrations and allowing a momentary lapse of concentration to bring about a collapse in their game. A fairly recent example involves the Manchester United and England soccer star, David Beckham.

Beckham was representing his country at the 1998 World Cup Finals in France. England had made it through to the second round of the finals and faced formidable opposition in the form of their old adversary, Argentina. Having been brought down by the Argentinean striker Simione, rather than wipe his frustrations away into the turf, Beckham lashed out at Simeone with his heel resulting in a red card and an early departure for England from the Championships.

The control of anger and frustration is an important lesson, which Beckham soon learned. Such psychological control would be a perfect compliment to his abundant technical skills. LOSING SELF-CONSCIOUSNESS Many sports people report that they become very distracted by the presence of spectators, officials and other competitors. The anxiety provoked by onlookers at competitions is induced by a natural fear of evaluation.

Some players are able to turn this to their advantage, while others are completely debilitated by it. If a player finds it difficult to distract his/her mind from the fact that people will judge them, suggest these three simple strategies:

First, consider that any attention given to onlookers is wasted mental energy, which can be channelled into sporting performance. Channelling attention into performance will ensure that physical capabilities are maximised.

Second, just prior to the competition, withdrawal from the other competitors and avoidance of communication with them is a sound strategy. This will demonstrate appropriate focus and may even cause the other competitors to feel anxious.

Finally, use of a self-affirmation statement, which reinforces the required positive mindset. For example, “Fear is negative. Desire is positive”, “When the going gets tough the tough get going”. SIMULATED PRACTICE An easy way for players to learn about the rigorous demands of competition so that they are able to enter the zone at will is through the use of simulated practice. This involves contriving situations, which accurately reflect what goes on in competition. Simulated practice helps players by once again creating a mental blueprint for how to react in particular situations. In fact, in any situation where there is emphasis on an individual, distraction practices such as this can be helpful. Other types of simulated practice involve practicing with 14 vs 15 in team sports to emulate situations in which a player is sent off. The opportunities for simulated practice are only as limited as your imagination. PRE-EVENT ROUTINE Having a routine that is standardised but also flexible enough to adjust to differing competitive conditions can put players in control and make them feel both psyched and confident.

For some players, the pre-event routine will start from the evening before a competition; however, being in control of the three minutes just prior to the start of competition is absolutely essential. You could suggest that athletes write down their pre-event routine, indicating what they do, what they are thinking and how they should feel in the hours and minutes leading up to competition.

Such routines involve the following checkpoints:

• What is eaten and how long before competition it is consumed • What is packed in the kit bag • What mode of transport is to be used • How long before competition to arrive • What are the reporting-in procedures • What exactly does the warm-up routine consist of

• What will the psych-up consist of e.g., imagery, self-statements, music etc.

• What actions will be taken in the minute prior to start of competition

• What is the ideal mindset on commencement of competition THE WINNING FEELING Ask players to think about their most successful performance ever. It is important for them to recreate exactly how they felt inside during their best performance and to write down every detail so that this feeling can be recreated at will.

For some players, time speeds up when they are performing at their best and the performance is over before they really have a chance to appreciate it. For others, time will slow down and they will feel as if they have all the time in the world to perform. Either way, the winning feeling will be a unique experience which, once identified, can be recreated at will.