Concentration

Concentration is a skill that is recognised as vital by elite sportspeople. No matter how fit, strong and skilled you are, a lapse in concentration during your sporting performance can lead to being beaten by a less skilled opponent. Improving concentration skills is one of the most effective ways of improving your performance.

There are many techniques that sport psychologists use to assist athletes to deal with distractions. Here are a few tips:

1. Use imagery

Using imagery before a game can help you clear your mind of distractions, and think positively about what you are going to do.

2. Self talk

Positive self-talk can help you eliminate distractions and keep concentration before or during a game. It can be especially useful when you or your team has had a setback, such as making a mistake, or when your opponents have scored.

3. Park negative thoughts

If you are bothered by a particular negative thought or worry, it can be helpful to mentally “park” the thought until later: you are telling yourself that you will deal with this matter later on.

4. Use relaxation

Relaxation can help you take the edge off feelings of restlessness or agitation before a game. It can help you deal with being too worked-up, to ensure that your activation level is optimal for the game.

5. Psych up

If you are feeling flat, or not totally “switched on” before a game, you may need to act to increase your activation level. Physical activities will do this: stretching, the warm-up, etc. Psychological techniques may also help: using music, self-instructions, or imagery.

6. Centre yourself

During a short break in a game, use the technique of taking several slow, deep breaths (in through the mouth, out through the nose) to quickly increase your feeling of self-control.