Reflecting on the 1st Team’s performance at the recent KES Tournament, I must say that it felt like I had failed somewhat in my aim to create a mentally strong team. Devon and I watched as our hugely talented team – which should have been at least five goals better than Paul Roos – stumbled under pressure and were unable to overcome the goal (and mental) deficit that they faced late in the game.
We have all been in pressure situations, either hanging on desperately to a precarious lead, or trying to claw our way back into a match. It is then that it is most important to focus on our strengths and take the game one play at a time. It is when we get caught up in the match situation that we forget the reality that is around us – the fact that the only way to improve a lead or reduce a deficit is to score one goal at a time. So – easy enough to say, but how do we do this?
Constantly reminding yourself that you must play without regard to what has happened in the match is important and saying it over and again in your mind is one way to help yourself believe and act accordingly. It is, however, an even better option to have previously created a mental state upon which you can fall in tough times, one that allows you to bypass the nerves and pressure of the situation and find the strength and resilience that is within you. Constant visualisation, throughout the week, coupled with developing calm confidence is the key to finding this state.
Each morning or night, or any time of the day, visualise yourself in as many game situations as possible. Make your visualisations as detailed as possible, feeling the water, smelling the air, felling the ball against your hand and the physical contact with your opponent. The more detail, the better. Each time you visualise yourself in a situation, picture the perfect outcome – solid defence, a top-corner goal, a big save. Now capture the feeling of that perfect outcome, and breathe deeply, enjoying and engaging with that feeling. Placing your hands on your hips, opening your chest and pushing your shoulders back, let the strength from that feeling fill you with each in-breath and feel the pressure and nerves leave you with the out-breath. Picture yourself gaining strength and preparing to move confidently into the next play. Capturing this feeling of strength and confidence will allow you to call upon it in pressure situations, as well as reminding yourself just how good you really are.
Practice this simple technique as often as you can while we begin to create your steel-nerved, confident ‘game-state’. You’ll be surprised at how good it leaves you feeling!
We have all been in pressure situations, either hanging on desperately to a precarious lead, or trying to claw our way back into a match. It is then that it is most important to focus on our strengths and take the game one play at a time. It is when we get caught up in the match situation that we forget the reality that is around us – the fact that the only way to improve a lead or reduce a deficit is to score one goal at a time. So – easy enough to say, but how do we do this?
Constantly reminding yourself that you must play without regard to what has happened in the match is important and saying it over and again in your mind is one way to help yourself believe and act accordingly. It is, however, an even better option to have previously created a mental state upon which you can fall in tough times, one that allows you to bypass the nerves and pressure of the situation and find the strength and resilience that is within you. Constant visualisation, throughout the week, coupled with developing calm confidence is the key to finding this state.
Each morning or night, or any time of the day, visualise yourself in as many game situations as possible. Make your visualisations as detailed as possible, feeling the water, smelling the air, felling the ball against your hand and the physical contact with your opponent. The more detail, the better. Each time you visualise yourself in a situation, picture the perfect outcome – solid defence, a top-corner goal, a big save. Now capture the feeling of that perfect outcome, and breathe deeply, enjoying and engaging with that feeling. Placing your hands on your hips, opening your chest and pushing your shoulders back, let the strength from that feeling fill you with each in-breath and feel the pressure and nerves leave you with the out-breath. Picture yourself gaining strength and preparing to move confidently into the next play. Capturing this feeling of strength and confidence will allow you to call upon it in pressure situations, as well as reminding yourself just how good you really are.
Practice this simple technique as often as you can while we begin to create your steel-nerved, confident ‘game-state’. You’ll be surprised at how good it leaves you feeling!
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