An important aspect of any competitive sport or successful training session should be mental preparation. Preparing yourself mentally as well as physically is essential to the success of any athlete.
There are many new approaches to training that assist athletes in their quest to out perform their opponent. A serious "Mental Practice" can even be a good substitute for the off days of a training program. When constructing a daily training schedule, try to include a mental practice on your days of rest or days you cannot practice.
Just as a runner trains his or her leg muscles to perform at their peak ability, you must train your mind to become focused, relaxed and to have a positive attitude.
If you are trying to perform a new sport or technique, you must physically perform it several times before you can effectively practice the task in your mind. The best time to mentally practice a specific task, is immediately following a successful completion of it. So, practice the new moves or sport several times until you feel comfortable, then practice it in you mind to help you perfect it.
The following section of this program will help you mentally prepare for future competitions or confrontations. Practice these techniques with the same seriousness you would if you were physically practicing your sport. Try them before a competition and any time you have several minutes to yourself. When followed properly, they will make you feel more relaxed, confident and less nervous when the time to perform comes.
If possible, observe your opponents during another competition or game. You might even want to visit their practice session. Look for unusual or different techniques being used.
If you are competing in a sport like bowling or weightlifting which have uniform playing surfaces or you are unable to observe your opponent’s playing field ahead of time, you will still be able to prepare yourself mentally by imagining and concentrating on your form and technique.
Next, Relax! Relax! Relax! Get comfortable and take a deep breath using your stomach muscles to let in the most amount of air possible. Then, let it out slowly. Do this several times to reduce your heart rate and help you concentrate.
Next, close your eyes and envision yourself high above your playing field or competitive area. Something like the blimp above the Superbowl stadium. If you have never visited the place where you will be competing, try to imagine it the best you can. If you were able to visit as suggested in part 1, try to remember all the aspects of your visit. Notice the playing surface and possible distractions. After you are comfortable with the playing surface, stay in the same position and continue with the rest of the steps in this exercise.
After you have worked out the problem areas of your performance, try to incorporate them into the whole game or competition. Picture yourself at the kickoff of the big football game of the first period of your most important hockey game of the season. Visually play the game and concentrate on all the aspects including your weak points. Picture yourself in the heat of the action with critical decisions to make. Use instant replay in your mind to go over a play with different approaches every time. Imagine and difficulties you might come up against in a real situation.
If your sport involves running, skating or similar physical activity, try picturing yourself with perfect form over and over. You might even find yourself tightening your leg muscles as you visualize your movements. Golfers and bowlers go through their arm and hand motions until they are perfect.
When someone makes a serious mistake, they usually try hard not to make it again. Instead of making mistakes during a game or competition, make and correct them during a mental exercise. That way you will be more prepared and less likely to fail when the time comes.
Form and technique are essential to all successful athletes. Speed skating, running or biking and other high endurance sports, require perfect form to help control fatigue. Hockey players rely on precision body movements for every slap shot. Basketball players shot hops for hours at a time to get it just right.
If you have good form, mentally practice it whenever you have several quiet minutes to spare. Tighten your muscles as if you were actually using them to perform. Try standing in a one spot and moving your arms and legs with your eyes closed, then try watching yourself in the mirror to see if your form is perfect.
From baseball players to swimmers and golfers to bowlers will all share the benefits of a training program that incorporates mental preparations.
Think positive. Imagine good events happening to you or your team. If negative thoughts come into your mind, stop them immediately with good thoughts. Repeat to yourself:
