Training to Handle Pressure in Sport
When I played softball in college, my teammates and I participated in a team building activity every year. One year, we took on the school’s rope course and there was one particular obstacle that really stood out to me. The instructor told us to walk along the top of a log laying on the ground, as if it were a balance beam. We marched along top, easy peasy. Half of us even ran across. The instructor responded, “Great! Now you do that exact same thing up there” and he pointed up to a log overhead about 20 feet in the air.
His idea was that we are doing the same activity and therefore shouldn’t have any trouble at all walking across the log in the air. His logic laid in his belief that if you can do something in one setting, you should be able to do it regardless of other factors, like height! This is exactly how most athletes, coaches, and media perceive postseason games and championships. There is a sense that you, as the athlete, should just keep doing what you have done to prepare and perform throughout the season. It’s what has gotten you here and you shouldn’t change your approach because throwing a touchdown or hitting a softball still requires the same athletic skills regardless of it being a regular season or post season game.
In reality, there ARE differences. When I was walking along the log on the ground, there was less physical risk of falling, which allowed my mind to focus on other things like my balance. However, I also didn’t have to deal with things like the safety ropes that impeded my normal gait, the wind blowing across the log, or the pressure of all the eyes of my teammates on me. The same thing happens in sport. There is a different energy in the sporting arena, a buzz that you can feel, from the fans, coaches, and your teammates. The media asks more questions leading up to the event, forcing you to think more about the event and potential outcomes. Those who focus on and follow your athletic career, especially those who make decisions on your financial value or employability, put more emphasis and weight on your performance in these events. Right or wrong, these events mean more; a home run to win a postseason game is more important than one that wins a regular season game. By ignoring these differences, you are avoiding an important area of your training. As a result, you enter into these intense, pressure-filled games without the adequate preparation. You must prepare for these differences physically, emotionally, and mentally in order to perform to your potential.
Here are just a few of the many ways to train yourself to embrace the pressure and be prepared to perform in those situations. In some of my recent Quick Tip Tuesday videos on Instagram and Facebook, I taught basic visualization skills which can be used to put yourself in the situation and experience the moment before you are actually in it. Another way to prepare is to incorporate pressure situations into your training. Often times when training, if you make an error you simply try the action again. Although this is extremely helpful in learning and improving, it lacks the pressure you experience in competition. Find ways to raise the stakes occasionally in your training such as having a bet with a coach or teammate, bringing in spectators, or competing against someone at a higher level than you. Lastly, think about the pressure situation you will experience and determine what will likely be the biggest challenge you will have to overcome. It may be too much noise, performing at an uncommon time or in a unique location, being televised, or something else. Now that you know your biggest potential problem, train for that problem specifically.
Pressure is a privilege. You only experience it when you are performing at the highest levels and in the most important competitions. Make sure you intentionally train for it. For help managing the impact of pressure on your performance, connect with Dr. Schriefer. As always, keep enhancing your performance and reaching for your potential!