Get Your Mental Reps!
As an athlete, the main focus of your training is physical preparedness. You spend time in the weight room making yourself stronger and more explosive. Your conditioning makes you faster and better able to handle and sustain time under tension. You focus on your posture, your mobility, and of course, all the tools and training you need for your sport.
One characteristic of high performing athletic individuals that is often neglected is the mental wellness aspect. Your brain is an organ, and just like the muscles on your body, it can be trained to perform the way you need it to perform. You just have to put in the reps.
DOING YOUR MENTAL REPS
There are many ways to improve mental wellness and performance. Mindfulness is a tool that teaches one how to focus on the present without judgement. You can practice mindfulness on your own, with teammates, or in a therapy session. During a mindfulness practice, you may breathe, meditate, or do relaxation techniques to help calm your body and mind and relieve yourself of anxiety and stress.
Think back on the first time you threw a ball, ran, or did a back squat? Remember the awkward feeling of trying to connect your mind, body, and coordination. Let’s be honest, you probably were not very good. Over time, as you developed your craft you developed the skills you needed to become better, even elite.
WHAT’S IN IT FOR YOU?
Have you ever carried the events going on in your personal life with you to an important game? Mindfulness can help you focus on the present and relax. It can also help you block out distraction when it’s time to perform. Mindfulness can help alleviate the worries of the outside world so you can perform the task at hand to the best of your ability.
HOW TO PRACTICE MINDFULNESS
Ideally, you want to find a quiet space, free from distractions; however, the great thing about mindfulness is you can practice it anywhere. If you are planning on using mindfulness as part of your preparation for a game, meet, or match, start reserving a few minutes before or after practice to work on you mindful techniques.
Set a timer on your phone. If you are new to mindfulness, 3-5 minutes is a great.
Acknowledge that there is no way to quiet your mind, and your mind may wonder and have racing thoughts. That’s okay. This time is meant to be judgement free.
Notice your breathing. Try to inhale on a 4 count and exhale on a 4 count.
Recognize that there is no objective or goal other than focusing on your breathing and pulling your attention back to the present moment.
Mindfulness is an exercise and a practice. The first time you practice intentional breathing or meditation, it will feel awkward. Your mind may race, and some people report feeling like they want to crawl out of their skin or run away. Stick with it! Like any other exercise, the more you practice, the more benefit you will receive and the better you will become.