Strategies for Peak Performance

Here are some strategies to try to achieve the best arousal/activation level for you!

These strategies are to increase arousal levels. You will likely need to try this if you are playing an opponent in a league game where you always win, or perhaps you are bored of playing them way too many times. Also try this if you are at Nationals or Provinicials and you are playing a very weak team. Finally, you may need to try this if you have a lot of other things in life that are taking up head space and sapping your motivation.

• Goal setting: Write down some challenging performance goals that you want to focus on. Put your goals in your pocket or bag so that you can review them before or during your performance.
• Visualisation/imagery: Spend some time recalling past positive performances.
• Self-talk: We are what we think – use the power of your mind to motivate and energise yourself. Try repeating positive words or statements to yourself, having a positive quote or motivational picture in your pocket, reading a motivational book, or watching a motivational movie.
• Body language: Try to project a positive, energised, confident image.
• Environment: Surround yourself with positive people and place yourself in an environment where there is some activity.
• Music: Listen to some high-energy music.
• Physical activity: Get up and move – go for a jog, or practice/warm-up your skills.

These strategies are to decrease arousal levels: You would likely need to try these if you are playing a team you really dislike, you are desperately wanting to prove yourself, or when playing high level provinicial or national competition.

• Reduce your mental load: Share your thoughts and feelings with someone in your support network or write about them in a journal. Talk to other sport and exercise performers and ask about their experiences with anxiety/high arousal. It's ok to be nervous – every performer experiences anxiety/high arousal at some stage!
• Distraction: Talk about things unrelated to sport and exercise, or engage in a distracting task (i.e. listen to music, go for a jog, talk to a teammate, read a book, go on facebook - although sometimes the drama on facebook causes more anxiety, so use that one cautiously!).
• Environment: Distance yourself from anxiety-provoking people and situations. If you are extremely anxious, you might want to remove yourself from the environment (i.e., go to the bathroom, for a walk, or a drink of water).
• Focus: Remain focused on the things that are within your control – yourself, your performance, and the present moment.  Stay within the here-and-now context in your thoughts. Focusing on either the past or future makes things worse.  Focus on doing the best you can - not on winning or losing. Try to play “within yourself,” not against an opponent.
• Thought control: Reduce or “switch off” any inappropriate or negative thoughts. Try to decrease the amount of time you spend thinking and allow your body to perform automatically. Keep a positive and constructive attitude. You are already over-aroused. Should you become increasingly negative or angry, the situation will quickly become impossible.
• Visualisation/imagery: In your mind, rehearse performing well and feeling confident and relaxed. Create the strongest mental image that you can of yourself playing “in your finest hour”. Recapture that feeling as best you can.
• Physical activity: Some people find going for a run or doing some physical activity helps to get rid of nervous energy.
• Relax: Engage in activities that relax your mind and body (e.g., deep breathing, listening to relaxing music, meditation, having a laugh, or massage).  If muscles become overly tight, first contract and then relax those muscles. Dangling your arms and hands to your sides and vigorously shaking frequently helps to “shake out” excess tension.
• Preparation: "Leave no stone unturned" with regards to your physical and mental preparation, plan your performance, and be organised.
• Routines: Stick to your normal routine before and during your performance to help you stay focused and feel comfortable. You may have to force yourself to take more time doing everything, and deliberately slow down.
• Try to have fun and enjoy yourself. If you can momentarily step back and gain this perspective in your mind, negative activators quickly diminish.

 

It's a good idea to trial several different strategies over a period of time. Keep a notebook and record what strategies you have tried and rate them on a scale of 1-10 as to how effective they were. The goal is to try to find the strategies that help you reach your optimal activation level and achieve peak performance.

I know I say this all the time, but every serious athlete should have a notebook where they write down what is working for them in every area of their game.  It is impossible to expect your coach to remember what works for every athlete on the team (12-15 of them) in every area of the game (hitting, fielding, pitching, catching, baserunning, motivation, focus, activation level etc...).  There are way too many areas!  You need to own it!  Take the initiative and become more serious about your development!

A note for coaches:  I am certain you will have games where you are over activated and it may negatively effect your team (I know I've been there MANY times!).  Consider trialing some of these strategies on your self!

~H