The Athlete's Guide to Building a Solid Mental Game Plan

Physical game plans are no longer sufficient for athletes to excel in their careers. A successful athlete is one who can tackle both physical as well as the mental challenges that are inevitable in sports. Just as you have a plan to attack your opponent or the task physically or strategically, you must also have a mental game plan that is as good as your physical game plan. In this blog post, we offer tips on how to create a robust mental game plan that will help you tackle mental obstacles with ease.

Identify potential mental obstacles:

The first step towards creating a robust mental game plan is to identify the potential mental obstacles you might encounter during games. What trips you up? What gets in the way of you performing at your best? Think of times when you've fallen apart or just haven't had your A game.

Common obstacles include: Nervousness/anxiety, lack of confidence, distractions, negative self-talk, loss of focus, fear of failure, overthinking, lack of motivation, emotional control, pressure from expectations, or lack of success.

Categorize your obstacles into levels:

Next, categorize mental hurdles into four distinct levels. The "green" level represents a state of equilibrium, where mental challenges are few and performance is optimal. The "yellow" level signifies the first signs of trouble, with issues like minor distractions, slight motivation reduction, or a minor drop in focus emerging. The "yellow" level demands attention but is not severe. The next stage, the "orange" level, denotes a pronounced increase in obstacles. At this stage, notable distractions, heightened self-doubt, and decreasing productivity become apparent. The final and most severe stage is the "red" level, signaling a crisis. At this point, obstacles may take the form of extreme anxiety, harsh self-judgement, overwhelming stress, and an overall inability to function properly. By understanding these stages, one can intervene early and address the mental obstacles before they escalate into a full-blown crisis.

Generate solutions ahead of time:

Creating a preemptive action plan for each level of mental challenge can significantly enhance your performance and mental resilience. Think of specific mental skills you can apply to overcome these challenges. For "green" level, the focus should be on maintaining this optimal state. Techniques such as positive affirmations, visualizations of successful performance, and regular practice can help sustain this level. For the "yellow" level, early intervention strategies such as taking deep breaths, brief meditation, or a quick break to regain focus might work. When escalated to the "orange" level, more intensive techniques such as cognitive restructuring, seeking support from a coach or a trusted person, or even professional help could be considered. Lastly, at the "red" level, it's essential to recognize the need for professional intervention. This could involve talking to a mental health professional, exploring therapeutic options, or taking a necessary pause from the game to prioritize mental wellness. By generating these solutions ahead of time, one can better manage their mental game plan, ensuring they remain at their peak performance.

Train regularly:

Creating a mental game plan is not enough, you need to train it regularly so that it becomes second nature. Train your mental skills as much as your physical skills. Incorporate them in training sessions and scrimmages. This will help you build resilience and increase your chances of success during actual games. The more you train, the more effective your mental game plan becomes.

Refine your mental game plan:

As you continue to utilize your mental game plan, you will learn what works for you and what does not. Take note of what strategies are most effective and refine your mental game plan accordingly. Additionally, be open to new methods that may work better for you.

Seek help:

If you're struggling to create a mental game plan or put it into practice, don't hesitate to seek help from a sport psychologist or mental coach. We can provide you with valuable tips and techniques, tailored to your needs. Let us guide you towards creating an effective mental game plan that leads to success. Connect with us today!

A robust mental game plan is critical for athletes to succeed in their sports career. Identifying potential mental obstacles, generating solutions ahead of time, practicing regularly, refining your mental game plan, and seeking help are all crucial steps towards creating an effective mental game plan. Remember, mental skills take training and effort to develop, but once mastered, they will help you become a better athlete and perform at your best. So, put in the work now, and reap the rewards later.