Focus Archives - Premier Sport Psychology https://premiersportpsychology.com/category/focus/ Minneapolis / St.Paul Minnesota Mon, 25 Mar 2024 21:24:12 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.3 https://premiersportpsychology.com/wp-content/uploads/2023/11/cropped-Browser-Icon-Thumbnail-1-32x32.png Focus Archives - Premier Sport Psychology https://premiersportpsychology.com/category/focus/ 32 32 The Power of Focal Points https://premiersportpsychology.com/2023/08/08/the-power-of-focal-points/?utm_source=rss&utm_medium=rss&utm_campaign=the-power-of-focal-points Tue, 08 Aug 2023 14:47:44 +0000 https://premiersportpsychology.com/?p=9705 Where an athlete places their attention is the number one determinant of whether they will find success or not. Because focus is critical to peak performance, it’s important to identify helpful and unhelpful focal points. Being aware of what you are focusing on and how it affects you before, during, and after competitions is essential […]

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Where an athlete places their attention is the number one determinant of whether they will find success or not. Because focus is critical to peak performance, it’s important to identify helpful and unhelpful focal points. Being aware of what you are focusing on and how it affects you before, during, and after competitions is essential for maximizing performance. Having productive focal points, or where we place our focus, is a game-changer both in and out of competition. The first step is identifying productive vs. unproductive focal points. 

Some examples of productive focal points could be encouraging language, your strengths, the game plan, and what is happening in the present moment. These could also be things more specific or personal to you, like a certain skill/technique or mental cues.

Unproductive focal points are typically things outside of your control, not happening in the present or negative thoughts that will lead to a decrease in performance. These could be things such as past mistakes, the outcome of a past, current, or future competition, the ref/fans, or negative thoughts about your ability.

What you focus on during competition is especially important. These things can be both mental and physical. Physical focal points are usually a specific spot you aim for like a basketball hoop, area of a soccer goal or finish line. Mental focal points are things such as giving maximum effort, positive self-talk and strategy.  

A great example of how a physical focal point can affect performance is the yardstick activity, which can be seen below. Start by trying to balance a yardstick on one finger, only focusing on where the yardstick touches your finger. Most people find it extremely hard to execute this. The second time, switch your focus from the bottom of the yardstick, to the very top. Most people find much more success because their focus was on a more beneficial spot than the previous try. The exercise demonstrates the impact that both physical and mental focal points can have in competition. 

Identifying and executing on productive focal points looks different for everyone and it’s critical to find what works for you. Recall past performances and key in on what has worked well for you and what hasn’t. Once you have identified what those focal points are, hone in on them in future competitions.

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Your Blueprint to Focusing on the Controllables https://premiersportpsychology.com/2023/04/19/your-blueprint-to-focusing-on-the-controllables/?utm_source=rss&utm_medium=rss&utm_campaign=your-blueprint-to-focusing-on-the-controllables Wed, 19 Apr 2023 18:57:08 +0000 https://premiersportpsychology.com/?p=9466 You’ve heard it a million times…focus on what you can control.  Those six words serve as a guiding light in both sport and life; after all, where we place our attention is the number one determinant of whether we will find success or not in sport.  Yet it can sometimes be easier said than done […]

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You’ve heard it a million times…focus on what you can control. 

Those six words serve as a guiding light in both sport and life; after all, where we place our attention is the number one determinant of whether we will find success or not in sport. 

Yet it can sometimes be easier said than done to stay locked in on things within our control during competition…or even know what is within our control. 

Being cognizant of what is within your control lays the foundation for so many things in sport; letting go of losses and mistakes, moving on from unfortunate outcomes, mentally preparing for competition, and much more. 

More importantly, learning to hone in on the controllables in sport will equip you with the skills to combat adversity off the playing field in life for years to come. 

WITHIN OUR CONTROL

ATTITUDE
How we approach our attitude before, during, and after competition is critical to developing a strong growth mindset; a skillset that great athletes value and live out. Our attitude and thoughts are intertwined and naturally, a negative attitude will lead to negative thoughts and vice versa. 

It’s okay to be frustrated when things go wrong and important to acknowledge the feelings and thoughts that you may have. Yet our thoughts moving forward can greatly affect our attitude. 

A bad attitude is often rooted in a poor performance or negative outcome and thoughts such as “I can’t believe I lost!” or “I played so poorly” are often present. Simply working toward rephrasing those negative thoughts into opportunities can go a long way in shifting an athlete’s mindset or attitude. A few examples are provided below. 

FOCUS
As mentioned above, where we place our attention (our focus) is the number one determinant of success in sport. That being said, placing our focus on things within our control is absolutely critical to peak performance. Shifting focus to things within our control after miscues, mistakes, and outcomes out of our control is even more important. 

Let’s say you miss a free throw; as frustrating as it may be, there is nothing that you can do to change the outcome. However, you can control how you respond and move forward. When adversity hits or when you find yourself focusing on things outside of your control, remind yourself of the acronym W.I.N.; what’s important now. 

For example, after that missed free throw, W.I.N. could be hustling back down the court to play good defense or leaning on a specific breathing technique. 

EFFORT
We may not be able to control the outcomes of competition, but we can always control our effort. Strong effort naturally maximizes our chances of obtaining favorable outcomes but most importantly, instills strong habits and a valid feeling of satisfaction following competition. 

BREATHING
Sport often presents moments of stress, anxiousness, and adversity. One of the best ways to work through those moments is to practice breathing exercises. Breathing exercises help us calm down, refocus, and lock in on what’s important in the present moment. 

One of the most popular breathing exercises is box breathing. See below how to practice box breathing. 

PREPARATION
Outcomes are out of our control and some days you may just not have your “A game.” However, practicing excellent preparation prior to practice and competition gives us the best chance to receive favorable results and play to our potential. 

Preparation can include health habits such as getting a good night’s sleep, eating well, and hydrating. It can also include actions right before competition such as meditation and writing down goals. 

Consistency is everything when it comes to preparation; come up with and write down a preparation routine that spans the night before competition to the moments leading up to it and to yourself accountable. 

BEHAVIOR/SPORTSMANSHIP
Sport brings out emotion, and that can be an excellent thing. However, it’s always important to be cognizant of our behavior toward others, sportsmanship, and our own body language.

“Body language communicates a message to everyone around us” Premier’s Dr. Chrissy Holm Haider says. “Ask yourself, what message do you want to send to your teammates, coaches, and opponents?” 

It’s okay to feel emotions of stress and frustration. Yet as mentioned earlier, it’s important to turn the page and portray yourself in a way that you want to be perceived by those around you. 

OUT OF CONTROL

INJURY
Dealing with injuries can be very frustrating. Spending time dwelling on an injury is not going to help you get better because it is out of your control. The best thing to do is focus on what you can control. You can watch film, do rehab, support your teammates, etc. All of these things are within your control and will ensure you are prepared for when you can return from your injury. 

WEATHER
Bad weather can be a difficult obstacle when playing outdoor sports. Letting the weather dictate how you play/act is not going to be beneficial. Everyone has to play in the same conditions so instead of focusing on the weather, focus on what is within your control and how you can perform your best regardless of the climate.

OUTCOME
Nobody can control the outcome of the game before it happens. Worrying about something that hasn’t happened yet restricts you from being present. Being present and focusing on what you can control in the moment is what maximizes your focus/performance and will help get you to the outcome you want. 

COACHES
We’ve all seen a coach yell at their players from time to time. Being yelled at may make you upset and make it difficult to manage your emotions. However, it’s not beneficial allocating our focus towards the thoughts and behaviors of others. Instead, focus on how you would/will respond in situations when receiving feedback. 

We also cannot control a coach’s decision on playing time or minutes. Frustrated with a lack of playing time? Hone in on things within your control such as open communication, hard work, attitude, and goal-setting.

PARENTS
Most athletes want to make their parents proud. Yet you cannot control the actions or words of your parents or other parents. While we cannot control our parents, we can control practicing open communication about how we’re feeling, how we can ask our parents to best support us, and what our goals and aspirations are. 

FANS
We’ve all competed in front of fans or spectators who have distracted us. As frustrating as it may be, we cannot control what people in the stands are saying/yelling and allocating our focus toward them does no good. 

Like any other situation where you may become distracted, remember the W.I.N. when you notice yourself focusing on fans. 

LUCK
Luck is a part of all sports at the levels…sometimes for the better, sometimes for the worse. You may play the best game or match of your life but lose because of a lucky shot or pass. As frustrating as it may be, there’s no way that you can control lucky outcomes that your opponent has…or that you may have. 

Coming to terms with this is important and a reminder that we cannot control outcomes; we can only control the steps we take to put ourselves in the best position to find success and fulfillment in sport. 

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Five Behaviors Associated With Inattentive ADHD https://premiersportpsychology.com/2022/12/01/five-behaviors-associated-with-inattentive-adhd/?utm_source=rss&utm_medium=rss&utm_campaign=five-behaviors-associated-with-inattentive-adhd Thu, 01 Dec 2022 16:36:41 +0000 https://premiersportpsychology.com/?p=9336 It’s no secret that having ADHD doesn’t mean that a child can’t find success in sport, school, and life. Yet finding that blueprint for success can sometimes be easier said than done and getting tested is oftentimes the first step towards molding that blueprint.  ADHD is far from a one size fits all; each individual […]

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It’s no secret that having ADHD doesn’t mean that a child can’t find success in sport, school, and life. Yet finding that blueprint for success can sometimes be easier said than done and getting tested is oftentimes the first step towards molding that blueprint. 

ADHD is far from a one size fits all; each individual diagnosed with ADHD responds uniquely to different environments and a path to success looks different for each individual. In fact, there are different types of ADHD diagnoses that vary quite a bit from each other. 

That being said, there are common signs and behaviors that are often associated with children who have ADHD. These behaviors are by no means an exact indicator, but if multiple ones are displayed, getting your child tested for ADHD might not be a bad idea. 

Per Premier’s head of ADHD services Dr. Janet Finlayson, here are five common behaviors associated with children who may have Inattentive ADHD

Your child makes a lot of careless mistakes.
Let’s face it, we all make mistakes, regardless of whether we have ADHD or not. Yet a pattern of small yet repetitive mistakes are often a common behavior associated with Inattentive ADHD. Common examples include making silly errors on tests or homework, simple spelling or grammatical errors, and misreading directions or instructions. 

Your child doesn’t seem to listen when spoken to directly.
Again, this is not an uncommon behavior for teenagers when it comes to responding to parental instruction. Yet if it becomes a pattern in other environments such as school, sports, or music, there is reason to consider ADHD testing. Chances are, your child isn’t purposefully not paying attention. More than likely they’re hyper-focused on something else or are having a difficult time retaining information…and they’re aware that there’s a problem too. 

Your child becomes easily distracted.
In a world of flourishing technology and outside noise, becoming distracted has become easier than ever…both for individuals with ADHD and those who don’t have it. For those with ADHD, distractions can be both external and internal; external distractors could include noises, visuals, and other stimulants while internal distractors may include thoughts, feelings, and emotions. Regardless of what leads to the distractions, individuals with Inattentive ADHD often become easily distracted and struggle to stay on task, often resulting in a great deal of overwhelmingness. 

Your child often loses or forgets things.
Homework, sports equipment, you name it. It’s normal for children to occasionally forget things before heading out the door for school or practice. Yet if it becomes a habit, ADHD could be in the picture. Ask yourself the question “Would my child be able to remember this item consistently if I were not reminding them?” If not, testing could be a valuable option. 

Your child has a difficult time completing and/or finishing tasks.
Starting is attainable, checking off the box is more difficult. Individuals with Inattentive ADHD often struggle to complete tasks including (but not limited to) homework, cleaning their room, projects at school, or following through on commitments. This is oftentimes because individuals with ADHD struggle to keep a long-term attention span, despite being able to hyper-focus on certain topics/tasks for short periods of time.

The Bottom Line
An ADHD diagnosis doesn’t mean that your child can’t accomplish their goals, hopes, and dreams…far from it. Yet living with ADHD without a diagnosis can often create roadblocks in a person’s pursuit to being the best version of themself.

Not every child has ADHD, but if your child frequently displays behaviors commonly associated with ADHD, testing could be the first step towards creating a blueprint towards success. 

Premier offers ADHD screeners for both adults and teens that take five minutes and are free of charge. Premier also offers a free 15 minute phone consultation with one of our clinical psychologists to discuss if ADHD testing is the right fit for you or your child. 

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A New Start: Being Your Best During Tryout Week https://premiersportpsychology.com/2022/11/16/a-new-start-being-your-best-during-tryout-week/?utm_source=rss&utm_medium=rss&utm_campaign=a-new-start-being-your-best-during-tryout-week Wed, 16 Nov 2022 22:28:04 +0000 https://premiersportpsychology.com/?p=9320 Exciting opportunities. An unpainted script. A new start.  Whether it be this transition into the winter sport season or any other time of the year, the dawning of a new season brings a plethora of excitement, anticipation…and nerves, particularly for tryout week.  Whether a team or organization is cut or no-cut, the first week of […]

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Exciting opportunities. An unpainted script. A new start. 

Whether it be this transition into the winter sport season or any other time of the year, the dawning of a new season brings a plethora of excitement, anticipation…and nerves, particularly for tryout week. 

Whether a team or organization is cut or no-cut, the first week of practice means that athletes  will receive a decision at the end of the week based on performance and evaluation of coaches. 

All athletes strive to be their best during tryout week, yet internal expectations, the pressure of being watched/judged, and fear of the worst often prevent them to. 

It doesn’t matter whether an athlete is a returning star or a bubble player trying to make the roster, harnessing the mental side of sport can help an athlete be the best version of themselves during one of the most critical times of the season. 

The challenges of tryout week will always be there, but here’s how to best handle them. 

Identify the Reality, Name it and Tame it

Different athletes experience different pressure when it comes to tryouts. For a seasoned player it may be ‘what line will I play on?’ while for another athlete it may be ‘I just want to make the team.’ Regardless of the situation, the worries often stem from a common denominator. 

“When you think of tryouts, there’s this element of evaluation that is heightened,” Premier’s Dr. Matt Mikesell says. “While that is the job of the coach, there’s often an anchor or bias of what am I doing wrong? instead of what am I doing right? for the athlete.”

Mikesell emphasizes that it’s important for athletes to acknowledge and recognize that. After that? Changing the mindset from viewing things as a threat to instead, a challenge. 

“There’s fear of people’s opinion and that can feel really threatening and then we focus on everything that we’re doing wrong,” Mikesell says.”To view it as a challenge (instead of a threat), think of things that you bring to the table and challenges that you’ve overcome in the past. Rooting it in what you’ve done well and bringing that to life is so valuable because we block that information out more often than not in tryout week and it becomes so negative.”

When Coach is Watching

It’s no secret that tryouts week means more coaches’ eyes on athletes..and that can lead to a lot of nerves. 

Arms become heavier, feet become slower, and a simple free throw may seem like aiming for a needle in a haystack. 

It’s because the what if’s kick in. 

“(When you start feeling nervous when coaches are watching), come back to what is important in the moment,” Mikesell says. “Think about where your attention is at. If it’s about being judged by coach, then it’s in the future and we’re playing the what if game. You have to bring your attention back to the present because that’s the only way you’re going to perform well.”

It’s okay to be nervous, and even more important to acknowledge it. When those nerves kick in, we often go from cruise control that results from thousands of previous reps to manual autopilot, focusing on mechanics that prevent us from playing freely. To get back to cruise control, Mikesell recommends using tactical breathing and focusing on sensations rather than mechanics. 

“It could be building in a deep breath, maybe focusing on how we want the movement to feel,” Mikesell says. “Instead of thinking I want my arm to be here or my release point to be here, it could be ‘I want to feel smooth.”

The Results: Out of Our Control

Tryouts present an opportunity for athletes to showcase themselves to the best of their ability. Yet at the end of the day, the final decision of varsity vs. JV, etc. often is out of an athlete’s control. Acknowledging that is important for the athlete, followed by focusing on capitalizing on things within one’s control. 

“If you’re a basketball player and your jump shot is really struggling, perhaps focus on controlling your efforts on rebounds,” Mikesell says. “By allowing yourself to say that hey there really are things in my control that I can do, that takes some of the pressure off of hitting every single jump shot.” 

At the end of the day, it’s important to recognize that pressure and nerves are a normal part of tryout week and experiencing them isn’t a sign of weakness. Yet when the going gets tough, gratitude can be a great way to center oneself and remind us why we’re there. 

We know that when we’re grateful, anxiety and struggles drop,” Mikesell says.”It’s really hard to be scared about something that we’re happy and excited about.”

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ADHD in Athletes: What We See, What to Do https://premiersportpsychology.com/2022/11/05/adhd-in-athletes-what-we-see-what-to-do/?utm_source=rss&utm_medium=rss&utm_campaign=adhd-in-athletes-what-we-see-what-to-do Sat, 05 Nov 2022 03:07:14 +0000 https://premiersportpsychology.com/?p=9312 It’s no secret that athletes diagnosed with Attention-deficit/hyperactivity disorder (ADHD) can still reach the top of the athletic pyramid in today’s world.  Just look at the successes of Olympians and outspoken mental health advocates Simone Biles and Michael Phelps.  In fact, there’s a strong correlation between athletics and ADHD…yet many athletes with ADHD don’t actually […]

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It’s no secret that athletes diagnosed with Attention-deficit/hyperactivity disorder (ADHD) can still reach the top of the athletic pyramid in today’s world.  Just look at the successes of Olympians and outspoken mental health advocates Simone Biles and Michael Phelps. 

In fact, there’s a strong correlation between athletics and ADHD…yet many athletes with ADHD don’t actually know that they have it.

Sport can serve as an incredible vehicle for humans with ADHD, and getting tested and receiving a diagnosis is the first step towards creating a blueprint for success in sport and life. 

The Correlation

The strong correlation between ADHD and sport may sound puzzling, but in reality it makes perfect sense. 

“We estimate that 4-6% of the general population have ADHD while in the athletic population it’s closer to 10-15%,” Premier’s head of ADHD testing Janet Finlayson says.  “There are reasons why individuals with ADHD are drawn to sport.  Things like the level of excitement that sport provides, rapid change, and an outlet for energy are all huge things.”

No two cases of ADHD are the same, yet some of the common behaviors for individuals with the condition include excess energy, desire for constant movement, and a tendency to hyperfocus on one task at hand. 

“The term attention deficit disorder should really be changed to attention regulation,” Finlayson says. “It’s not that people with ADHD can’t ever pay attention, it’s that they have a difficult time regulating. Sometimes they can pay too much attention to one thing at the expense of other things.”

That hyperfocus can actually help athletes with ADHD excel in some sports. 

“If you’re a pitcher or hitter in baseball where there’s one thing to focus on, or playing a sport like hockey or soccer where there’s constant movement, that intensity of focus can give an athlete a competitive edge,” Finlayson says. 

Because of the ability to focus or the craving for an energy outlet, many individuals with ADHD are naturally drawn to sport…and often steered toward sport by their parents. 

“If a child is over-active or needs an outlet for that energy and excitement, youth athletics is one of the first places that parents will typically turn to,” Finlayson says. 

Whether it’s focusing on one objective or the constant movement, sport provides a controlled and constructive environment for athletes with ADHD (both diagnosed and not) to channel their energy.

“It really is a nice outlet,” Finlayson says.  “In sports they get rewarded for that behavior, and in school they are disciplined for it.  It’s a way for them to be themselves and embrace that and use it to their advantage.” 

Why Getting Tested Is Important

Many athletes who have already been diagnosed with ADHD have been given tools and skills to help them thrive in sport, school, work, and life.  Yet for those who haven’t or for parents who think their child might have ADHD, getting tested can be the first step towards creating a healthy blueprint for success. 

In a world of self-diagnosis, it’s important to remember that ADHD isn’t a one-size-fits all and there are different forms of the condition that need to be addressed in different ways. 

“I tell people that getting tested will, number one, determine what type of ADHD you or your child has,” Finlayson says.  “One person may have Hyperactive Impulsive ADHD, while another may have Inattentive ADHD, while another person may have a combination.  In addition, there’s auditory and visual attention.  Sometimes people with ADHD may have deficits in both, or maybe just one.”

Different diagnoses require different forms of attention and getting tested is the first step of getting to the core of an individual’s personal diagnosis. 

For youth athletes, getting a diagnosis earlier in life can help them avoid future struggles with things such as anxiety and depression. 

“The longer you go without getting tested and diagnosed, the more likely you are to develop things like anxiety and depression that complement the ADHD,” Finlayson says.  “The correlation translates more later in life whereas if you can get it diagnosed and treated earlier, you can get ahead of the game.” 

At the end of the day, getting tested won’t just help an undiagnosed athlete develop tools to grow in sport, but lifelong skills to help them manage their ADHD in all other assets of life. 

“Essentially we want people to perform better in school, perform better in sport, and do better in life,” Finlayson says. “Getting tested and getting some answers around that is the best way to do that.”

What Premier Offers for ADHD Resources and Testing

  • A free five minute ADHD screener for both adults and youth (ages 14 and above).  Need not be an athlete to use. 
  • A free 15-minute phone consultation to decide if ADHD testing is the right decision for you or your child.  Schedule a consultation today.
  • Licensed ADHD testing for both adults and children. Premier welcomes both athletes and non-athletes for ADHD testing.

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It Doesn’t Take a Lifetime https://premiersportpsychology.com/2022/10/26/it-doesnt-take-a-lifetime/?utm_source=rss&utm_medium=rss&utm_campaign=it-doesnt-take-a-lifetime Wed, 26 Oct 2022 21:54:16 +0000 https://premiersportpsychology.com/?p=9282 Sport Psychology can help an athlete transcend from good to great in both sport and life for a lifetime, but it doesn’t take a lifetime for an athlete to use the skills learned from sport psychology to improve.  In fact, many athletes notice a difference after just a few sessions.  The before-and-after portraits of sport […]

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Sport Psychology can help an athlete transcend from good to great in both sport and life for a lifetime, but it doesn’t take a lifetime for an athlete to use the skills learned from sport psychology to improve. 

In fact, many athletes notice a difference after just a few sessions. 

The before-and-after portraits of sport psychology success stories can conjure the perception that these mental skills apply only to performances years down the road.  Quite the opposite is true.  While athletes have goals in the near and distant term, sport psychology sessions target tangible skills that athletes are encouraged to rehearse quickly, often as soon as the next practice, to improve performance.  The accumulation of these skills can indeed take time, but the objective of each session, and each skill, is to elevate performance and mental wellness in the here and now.

Charting the Course

Athletes enter sport psychologist for a variety of reasons.  The same can be said for the parents who so often refer them.  And while some come into sport psychology knowing exactly what they need, many more just know that there’s a problem that needs addressing or an opportunity that needs seizing…quickly.  

“Many parents won’t come to me with those specifics, but they can see that there’s something going on with their child,“ Premier’s Dr. Erin Ayala says.  “It could be Johnny’s having a tough time getting over a loss, or my daughter just isn’t having fun anymore and it seems that there’s been a drop in her confidence.”

Premier’s team works to quickly identify the root of the problem or opportunity. And while things such as confidence, dealing with pressure, and focus all are things that do take time to master, sport psychology can provide athletes with instant tools to notice results by as soon as the next day. 

What it Looks Like

Premier’s team sees individuals of all kinds walk through its doors each day, with a wide variety of stories and needs.  For high school athletes, two of those things are often growing confidence and dealing with negative self-talk and self criticism. 

“A lot of athletes have the misconception that they have to feel confident in order to compete confidently,” Ayala says. “That is false. We know that actions and behaviors lead to feelings of confidence.”

That being said, Ayala works to quickly instill confidence in high school athletes by asking them a brief set of questions that prompts action. 

If you had the confidence that you wish you had, how would you act differently and how would you behave differently? What would the confident version of you look like?

“Not just in sport, but in the classroom, in social situations, in dating,” Ayala says. “Usually the answer has something to do with better communication, being willing to speak up.”

That concept translates to sport. We know that look of an athlete who is playing scared who doesn’t want the ball.  Knowing that a confident athlete would want to control her own destiny, Ayala will then work with the athlete to name a few behaviors that exemplify feelings of confidence that can be implemented into the athlete’s next practice or competition. 

“It’s surprisingly effective and is a gamechanger for some in a matter of 24 hours,” Ayala says. 

The same can be said for different tricks and tools used to manage negative self-talk and self-criticism.  When negative self talk arises, we often respond to it in a negative way because we think it is there because something is wrong. 

Yet according to Ayala, beating yourself up when negative thoughts arise is like listening to a bad radio station while trying to turn on a good one.  Lots of noise.

“Instead of trying to avoid those negative thoughts, we should be letting those thoughts in so we can accept them for what they are, acknowledge them, and let them go so there’s room for a new thought,” Ayala says. 

Ayala encourages athletes to acknowledge that not all thoughts need to be taken as the end all be all.  We can let some of them pass us by.  

“It’s like the parent giving you unsolicited advice for a sport that they’ve never played,” Ayala describes.  “Are you going to say thanks for the advice, mom? Probably, but are you going to actually take it as real sport advice?  Probably not.  So why do you take your own thoughts seriously when you know they aren’t true?”

Ayala likens fighting negative thoughts to playing tug of war with a monster of your own creation.

“Instead of tugging on that rope and wasting all that energy, just drop the rope instead. The monster may still  be there, but you’re not wasting any energy on it.” 

Simple tips and tricks like these can help break barriers immediately. 

Why it Matters 

The on-the-field results that come from sport psychology are certainly wins in themselves. Yet perhaps contribution that sport psychology provides for athletes is the values-based approach that all sessions emphasize…the ability to get the most out of sport and life, regardless of results. 

“The skills that your child will learn will benefit them in other parts of life, including, but not limited to, relationships, friendships, family, any other extracurricular,” Ayala says. “Whether it be focus, motivation, confidence, or other values, we know that sport psychology is our way in to work with athletes to give them great skills that can help them in all domains of life.”

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“This Should Be Fun:” How the Minnesota Cycling Association Is Using Sport Psychology to Help Student-Athletes on Race Day https://premiersportpsychology.com/2022/10/14/this-should-be-fun-how-the-minnesota-cycling-association-is-using-sport-psychology-to-help-student-athletes-on-race-day/?utm_source=rss&utm_medium=rss&utm_campaign=this-should-be-fun-how-the-minnesota-cycling-association-is-using-sport-psychology-to-help-student-athletes-on-race-day Fri, 14 Oct 2022 00:50:30 +0000 https://premiersportpsychology.com/?p=9243 Dew glistens atop the grass on a Saturday morning at Xcel Energy Mountain Bike Park in Shakopee. While most are asleep, Dr. Erin Ayala and Alex Wulbecker-Smith are in mid-season form…setting up four cherry-glossed canopy tents and fifteen vibrant pseudo-recliners that rival a La-Z-Boy chair and inflatable pool seat crossover.  Simple, yet meaningful beyond what […]

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Dew glistens atop the grass on a Saturday morning at Xcel Energy Mountain Bike Park in Shakopee. While most are asleep, Dr. Erin Ayala and Alex Wulbecker-Smith are in mid-season form…setting up four cherry-glossed canopy tents and fifteen vibrant pseudo-recliners that rival a La-Z-Boy chair and inflatable pool seat crossover. 

Simple, yet meaningful beyond what one would ever know. 

It’s the first weekend of the Minnesota Cycling Association’s fall mountain bike league. With a middle school race on Saturday and high school race on Sunday, around 1,200 racers will hit the course south of the Twin Cities metro. Hit copy paste for nine race weekends throughout the fall spanning the entire state, featuring over 3,000 student-athletes and  1,500 coaches from across the Midwest. 

This year’s different though.

In a unique and awkward back to normal time, mental health concerns are at all time highs for populations across the board…and student-athletes are no exception, prompting MCA Executive Director Josh Kleve and Premier Sport Psychology’s Dr. Ayala to take action. 

A space for student-athletes to decompress, relax, and chill before and after races. No parents, coaches, or officials allowed; a sanctuary for student-athletes to come as they are and let go of all the stressors, anxieties, and pressures that come with being a youth athlete in today’s world.

The Premier Chill Zone. 

A great idea..if done right.

After nearly a decade at the helm of the MCA, Kleve reached out to Ayala midway through last year’s season after observing an increase in mental health concerns among student-athletes at races.

“Josh noted that there had been a really big increase in student-athlete mental health concerns, especially anxiety,” Ayala, who heads Premier’s Research team and is a competitive cyclist, said. “He’s a really big advocate for mental health education and he genuinely wants kids to live their best lives.”

The conversation started around coaching. With coaches already trained in mental health first aid, Kleve wanted something deeper. How can MCA’s coaches be best equipped to deal with the needs of their student-athletes when those anxieties arise?

“We were talking about how to help our coaches help our athletes, because this should be fun, it shouldn’t be filled with anxiety,” Kleve said. 

There was a craving to go beyond the tip of the iceberg. A need for answers that applied to real situations. 

“The coaches needed the nitty gritty details of What do I say when a kid freezes up at the starting line? What do I say when a kid collapses after a race and is really upset? What do we say when we know that they’re really sad or depressed?,” Ayala recalled.

That led to Ayala and Premier’s Youth Sports Coordinator Wulbecker-Smith leading a 90 minute session at the MCA’s yearly summit for coaches on how to work with GenZ athletes and some of the things they’ve struggled with in the past few years. 

The conversation was fruitful, yet there was still more to be untapped. 

Following the workshop, Kleve approached Ayala with the idea of fostering a Chill Zone; an area strictly for student-athletes that serves as a place to decompress and escape before and after races, regardless of results. 

“This is something that we’ve had on our radar for a number of years and have just tried to figure out how we could get it done,” Kleve said. “We know that kids need a place to decompress where they can just go to have a minute to themselves, the hard part is that on race day there’s all these other things going on and if we do something like this, we want to do it right.”

To Kleve right meant knowledgeable and neutral staff that could monitor the space but also be an attentive ear for student-athletes to talk to.

Insert Premier’s team of world-class sport psychologists and mental performance coaches. 

“With Premier as an independent partner, it’s great because it’s not parents, coaches, or officials, who may be causing some of that anxiety to begin with,”  Kleve said. 

“He said if we do it, it needs to be repeatable, sustainable and it needs to be high quality. I said, “Josh, you’re speaking my language.” Ayala added.

The Root..Why the Chill Zone is Needed

Nestled just off the finish line, the Chill Zone will be a staple at each race this fall. Staffed by two Premier team members each weekend, the space serves as a small safe-haven for a generation faced with a myriad of pressure and anxiety. 

Pressure has always been there for youth athletes, but the Covid-19 pandemic only heightened things. 

“Before Covid times there was always a lot of pressure to do well, but then when everything was taken from them, it gave people a lot of time to think,” Wulbecker-Smith said. “When student-athletes came back there was a lot of pressure of ‘Now that I’ve rested and thought about it, I don’t want to take it for granted, I want to come out and reach these goals.’ There’s a lot of internal pressure with that.”

Internal pressure can take a toll on student-athletes…so can external.

“That external pressure of  “I’ve been out for a number of months and years and now is my time, I feel like I’m expected to perform perfectly” is a lot,” Wulbecker-Smith said. “We saw that at every level, high school, college, pro. Sport is their outlet, and it can feel like their universe.”

That concept of being perfect can stem from internal and external pressures, but also a societal environment that feeds comparison.

“Everyone is posting on social media and it’s usually their best moments, their highlight reel,” Wulbecker-Smith said. “That creates a pressure of ‘not only do I have to do well for the people that support me, but because I’m comparing myself to everyone else.”

For those who see the highs and lows of their athletes on a daily basis, the need for increased support as athletes return to competition has been recognized. 

“Giving young athletes the tools needed to cope with stress is essential for their everyday success, on and off the bike,” said Levon Kalemkiarian, who has coached youth cycling for 12 seasons and has led the Stillwater Mountain Bike team for the last three.

A Home for Those Searching 

Whether it be tennis tournaments, track meets, or baseball tourneys, concepts like the Chill Zone serve as an important vehicle in furthering the conversation around mental health in student-athletes. Yet the population served by the Chill Zone at MCA races is a unique group. 

“It’s really important to identify that we’re different from most youth sports,” Kleve said. “There’s no bench players or tryouts, every athlete gets to participate and at the end of the day it doesn’t matter if they win the race or finish dead last, they have the opportunity to support their team.”

Some of the cyclists racing this fall have been riding bikes before they could walk. Yet almost 70% of the 3,000+ student-athletes don’t come from a cycling background.  

“We have a lot of athletes who have drifted from sport to sport looking to find a home,” Kleve said. “Being that we have such a diverse group of individuals, everyone has different needs and everyone processes those things differently. So that’s why the Chill Zone is another avenue for those individuals to process those experiences, both good and bad.”

That’s the beauty of the Chill Zone. Regardless of background or needs, athletes can come as they are to a safe space. 

“Some athletes need to learn to pump themselves up for competition, but a lot more student athletes these days come into competition with way too much arousal and anxiety and that can lead to mistakes,” Ayala said. “The Chill Zone allows them a space to turn down that dial physically and mentally to get back to the course with a clear and calm mind.”

An organization grounded in developing stronger minds, bodies, and character through cycling, Kleve hopes that the Chill Zone will continue to serve as a way to bring enjoyment back into a lifelong sport. 

“Our goal isn’t to develop the next Olympian (although the organization has produced them), it’s to get kids on bikes and develop a lifelong love of the sport,” Kleve said. “That’s why we’re always trying to find those non-standard things that can help further and support our riders.”

The excitement isn’t just exclusive to Kleve and the MCA. 

“I’m super excited to have experts such as Premier Sport Psychology here to help and guide these young athletes,” Kalemkiarian said. 

For Premier, it’s an incredible way to showcase to student-athletes that their worth is not defined by results and that it’s okay to take some time to yourself.

“Having that space for whether you crushed your race or biffed it is so important,” Wulbecker-Smith said. “You can come here and we’re not going to be all over you asking questions unless you want it. We’ll give you the space to decompress.”

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Premier Mailbag: October 10, 2022 https://premiersportpsychology.com/2022/10/10/premier-mailbag-october-10-2022/?utm_source=rss&utm_medium=rss&utm_campaign=premier-mailbag-october-10-2022 Mon, 10 Oct 2022 06:09:33 +0000 https://premiersportpsychology.com/?p=9238 This week’s question: How can your child compete comfortably in pressure situations?   All athletes face it: those times when the going gets tough or stakes are high and routine shots, plays, or actions become easier said than done.  It’s especially frustrating when those shots, throws, or actions are ones that the athlete has completed […]

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This week’s question: How can your child compete comfortably in pressure situations?

 

All athletes face it: those times when the going gets tough or stakes are high and routine shots, plays, or actions become easier said than done. 

It’s especially frustrating when those shots, throws, or actions are ones that the athlete has completed thousands of times in practice or in previous competitions. 

It’s a crippling feeling; muscles become tight, myriad what if’s swarm the mind, and quick movements turn to molasses. 

To put it simply, the athlete is unable to play freely and pressure is often the cause. 

Athletes of all levels experience pressure for various reasons.  It could be expectations of self, coaches, or teammates.  It could be a fear of losing to an opponent that the athlete knows they’re better than.  It could be worries of poor play leading to being benched or cut. 

Regardless of the reason, pressure is a part of sport that will always exist…and finding ways to acknowledge it, cope with it, and play through it are key to an athlete finding their extra gear during competition. 

Our team spoke with athletes on what helps them complete freely in pressure situations. Here are some common responses and what our mental performance coaches recommend to help your athlete complete freely when the pressure hits. 

Feel free to share these tips and advice with your student athlete.

 

Athlete: I play freely under pressure when I let go of expectations.

Dr. Kirbi Kidd: Expectations can be very difficult for athletes. Not only are there inner-expectations, but there are often expectations from parents, teammates, and coaches.  When expectations turn to pressure, the biggest concept that I love to explore with athletes is remember the love, remember the love of the game.  Get back to that origin story, get back to why you love the sport that you play.  Was it completing that shot, the feeling of hitting or shooting the ball, maybe hitting the ice?  Go back to the points that have made you fall in love with the sport that you play. 

Use that to help loosen up, and tap into the heart’s inner competitor.  It might sound romanticized and you might not have the opportunity to instantly tap into that, but if you can acknowledge that letting go of expectations is also tied to a little bit of anticipatory anxiety, that’s important.  When expectations and pressure hit, a lot of athletes play  through 10 million scenarios in their head.  When you take a moment to acknowledge your thoughts and then take a moment to acknowledge that you’re in the present, think about what is within your control. That can help get rid of the jitters and help you be realistic.

 

Athlete: I try not to focus on the outcome. 

Dr. Kirbi KiddThere’s a sneaky thing that our society likes to do: wrap our performances up in wins and losses.  Yet that’s just a small part of performance.  The entire package includes things like fundamentals, how you’re feeling, and utilizing and growing your sport IQ.

I enjoy being able to recognize and call out when the outcome goal has superseded the process goal.  It needs to be flipped.  In the moment and when you feel that pressure, it’s important to ask yourself, what can I control?  You can control your process.  There are a lot of variables out there that can impact the outcome that are out of your control, for the better, worse, and indifferent.  But the controllables are within the process. 

Does your process include that you prepare and take in every controllable moment to build the stamina and endurance needed for big moments?  Have you made sure to listen to your coaches and communicate with your teammates in those moments?  If you have that, you have the ingredients needed to determine at least a good product. You don’t know what the outcome will be, but by controlling the controllables and acknowledging that, you’ll be able to bring the best that you can offer on that day. 

 

Athlete: I acknowledge that I’m feeling pressure for a reason. 

Dr. Adam Gallenberg:  You’ve probably told yourself to calm down or recited ‘everything is alright’ in pressure moments.  Chances are, it didn’t help you calm down and play freely. 

Instead use reappraisal. We interpret our pressure as nervousness and will often go down this road of needing to get rid of the nervousness.  Instead, when you’re shaking and nervous because  you feel the pressure, tell yourself hey, this is a good thing because it means that you’re feeling something, something is about to happen.  That pressure is there because it means that you care.  Acknowledge that and remind yourself what is in your control.  Even if it’s a playoff game versus a regular season game, the free throw line is still the same distance, the hoop is still the same height. 

 

Have a question or topic that you’d like addressed in our weekly mailbag? Email dyoungs@premiersportpsychology.com to send it in!

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Premier Mailbag: Sept. 1, 2022 https://premiersportpsychology.com/2022/09/01/premier-mailbag-sept-1-2022/?utm_source=rss&utm_medium=rss&utm_campaign=premier-mailbag-sept-1-2022 Thu, 01 Sep 2022 02:41:23 +0000 https://premiersportpsychology.com/?p=9203 We all know that competing in sports is much more than just Xs and Os on the field. Regardless of age, level, or experience, we’ve all dealt with the mental side of the game and the struggles and difficulties that it brings.  We also know that the mental side of sport is often more difficult […]

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We all know that competing in sports is much more than just Xs and Os on the field. Regardless of age, level, or experience, we’ve all dealt with the mental side of the game and the struggles and difficulties that it brings. 

We also know that the mental side of sport is often more difficult than the physical side. 

You’ve made a free throw hundreds of times in practice but sinking that shot with the game on the line may seem near impossible. 

You may have the best serve in the entire state, but for some reason, your arm feels like it weighs 1,000 pounds when serving in a match. 

That simple throw from second base to first suddenly becomes terrifying when there are hundreds of eyes on you. 

The mental side of sport impacts everyone, there’s no escaping it.  The good news?  Just like improving a free throw or serve, there are ways to sharpen your mental skills to increase performance and wellbeing on the court, field, or rink when things get difficult. 

Each week we’ll be posing a question about the mental side of sport that relates to athletes of all levels. We’ll take each response and provide advice from our world-class sport psychologists and mental performance coaches. 

 

This week’s question: What makes you most nervous to compete?

 

Response: I get nervous dealing with personal expectations.

Dr. Erin Ayala: The second we start focusing on failure and the outcome of a competition or performance is the second that we start losing focus on what you should be doing in the moment. When our mind jumps from 0 to 100 and starts thinking about what we should be or could be doing, it puts pressure on ourselves and is when we stop focusing on the process itself. That’s when we lose control over that outcome. 

One of my favorite quotes is from the book Mind Gym and it goes “the probability of achieving the outcome increases when you let go of the desire to have it.” It’s the irony of, the harder we try and the more we put on ourselves, the less likely we are to achieve those outcomes because we’re so distracted by the consequences. 

One of the things that we really like to teach at Premier is the Focus Cue. It’s asking athletes to think about one of the most successful performances that they’ve had. Asking questions like, what were your thoughts? What were your feelings? What were your behaviors in that situation? Oftentimes, the most successful performances were when athletes were having fun, they were excited, and they weren’t thinking about those expectations on themselves

One thing that you can do when you know you have those expectations is to remind yourself, what should I be focusing on in the moment? For example, I had a golfer who was really focusing on his swing and had the yips and his focus cue was tempo. He focused on the tempo of his swing. He had his routine of getting up to the hole, getting in a few practice swings, and then he would say ‘tempo’ to himself when he was swinging. A swimmer might remind herself to ‘swim tall’ so she can get as much length as possible out of her stroke. The simpler and the less technical, the better. The more neutral, the better. You don’t want to say to yourself ‘I feel great today’ if you’re nervous and have those expectations, because you’re not going to believe it. You have to be realistic and you have to be reasonable. Little tidbits to help you refocus in the moment can be a gamechanger. 

 

Response: Playing against a team that I know that we’re better than and should beat makes me nervous. 

Dr. Ben Merkling: A lot of people feel this and it comes down to expectations. Those feelings of, If I don’t beat this person or team, what will people think about me? What does this say about me and my team?

In those moments it’s important to remind yourself that it’s not a dire end-of-the-world situation. There’s a concept that I use to lay this out whenever an athlete is experiencing nervousness or anxiety. If we’re nervous or anxious, it’s because we’re perceiving the situation as a threat. Anxiety is a threat response. 

It’s important to ask yourself, Why is this threatening to you? And ask yourself, are these things really life or death? Is this really that significant of an event (in the grand scheme of life)?

What I end up doing is breaking T versus O, Threat vs. Opportunity.

If we’re perceiving the situation to be a threat and were nervous, we can shove that down, or we can override that by reframing how we think about the situation. We can look at it as an opportunity that we can have fun with. 

In those moments, ask yourself, what is the threat of playing this team or opponent? Thoughts such as the following might arise. 

  • I might lose.
  • I’m worried about what people might think of me if I lose.
  • I’m worried what my coach will think about me if I lose.

Following that, reframe the question by asking yourself, what is the opportunity of playing this team or opponent?

  • We have an opportunity to play well and potentially win.
  • I have the opportunity to compete in a sport I love.
  • This is an opportunity to show how good our team is. 
  • This is an opportunity to show how good I am or how good my team is. 

Pressure is a privilege and sport psychology shows us that whatever we focus on grows. Don’t focus on the threats, focus on the opportunities. That turns that nervousness into excitement. 

 

Response: I get nervous playing in front of a coach who is really hard on me. I’m just fine when he isn’t watching but when he is I get super tight. 

Matt Mikesell: That’s a really well timed question, given that fall sports are on the horizon. It’s a question that comes up fairly often too. 

That concept of going from being able to play freely to ‘oh, there’s something else watching and evaluating me’ can be tough. It’s important to be able to acknowledge when that’s happening and why there are some perceived stakes; they’re going to monitor my playing time, they’re going to decide if I travel or not this week, or even if I’m going to make the team. That person holds the means to an outcome and we get really attached to the fact that they control that outcome. 

It’s kind of a double-whammy; we’re thinking about both the outcome and then thinking about someone else controlling that outcome. That gets in the way and it’s really difficult to perform that way. 

There are a few important things to think about in that situation; shifting things back to what’s under our control and what’s important now in that moment (W.I.N.).

I talk a lot about the A.P.E acronym when it comes to what is under our control; attitude, preparation, and effort. No matter what happens, those things are always under our control. I also like to add a layer to that. Almost every sport has an additional one or two things that can always be in our control in the present moment that are action oriented. For tennis, that could be  footwork, for soccer it could be off-the-ball movement, it could be breathing for many sports. If an athlete focuses on breathing and footwork specifically, their body will take care of the rest rather than getting sucked into what their opponent is doing or the evaluation that the coach is giving. 

A lot of times we feel like we need to be perfect because a coach is watching. If you ask a lot of coaches, they’ll say that they don’t expect their athletes to play perfectly. Instead of striving to perform perfectly, which sets us up for failure, strive to respond perfectly to our imperfections so we have a plan when things don’t go our way. 

 

Have a question or topic that you’d like addressed in our weekly mailbag? Email dyoungs@premiersportpsychology.com to send it in!

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The Power Five: Team Support https://premiersportpsychology.com/2022/08/19/the-power-five-team-support/?utm_source=rss&utm_medium=rss&utm_campaign=the-power-five-team-support Fri, 19 Aug 2022 20:19:27 +0000 https://premiersportpsychology.com/?p=9184 There’s truly nothing more fulfilling than being part of a team that functions as a well-oiled machine. We all know that the value of being on a team transcends wins and losses; between all the long bus rides and team gatherings are adversity-defying moments, character-building experiences, and budding friendships, all of which can serve as […]

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There’s truly nothing more fulfilling than being part of a team that functions as a well-oiled machine. We all know that the value of being on a team transcends wins and losses; between all the long bus rides and team gatherings are adversity-defying moments, character-building experiences, and budding friendships, all of which can serve as puzzle pieces that shape an athlete’s life for decades to come.

The dynamics of a team can truly shape lives…a vehicle for culture, growth, and learning.

Yet in a puzzle, no one piece looks the same…but they all play a critical role in creating a rock-solid final product. The same can be said for the dynamic of a team.

It’s important for athletes to understand the dynamic of their team…their relationship with teammates and coaches, if they feel that their voice is heard, and that their worth is valued as a human being…not just an athlete.

All of that and plenty more is measured by team support.

Team Support, What is it? 

Think of team support like a village; each person in the village presents an opportunity to support an athlete both on and off the field.

“Team support includes the community in which you surround yourself within a team environment,” Premier’s McKenzie Bromback says. “It measures how (those people in your team environment) contribute to your overall mental health and wellness but also performance. Team support can come from teammates, but also from coaches, parents, athletic trainers, and anyone who’s within the community of your team or athletic organization.”

Team support looks different for each person in that community; a trainer could provide physical and emotional support for an athlete with a difficult injury while a senior captain could provide emotional and mental support for a freshman on the college soccer team who has moved from across the country.

Whether it’s a coach staying after practice to work on a jump shot with a player or a parent consoling an athlete after a heartbreaking loss, team support presents itself in different ways…and comes from different people.

“One thing that is incredibly important to know about team support is that not everyone is going to give you the same kind of support,” Bromback says. “Maybe you don’t feel super comfortable being vulnerable about your emotions and mental health to a coach, but maybe there’s another coach or captain of the team that you feel comfortable having that conversation with.”

It’s critical that there’s someone in an organization for athletes to chat with about mental health and emotions; yet just because one coach isn’t that person doesn’t necessarily mean that they’re not contributing to an athlete’s support system in a different way.

“On the other hand, that athlete may know that they can get great constructive feedback from that certain coach and that feedback can support their athletic performance,” Bromback says. “Understanding how different people in your team’s community can give you support in different ways is critical.”

A delicious three-course meal isn’t complete with just a Caesar salad and breadstick; it needs eloquent dressing, a delicious steak, roasted potatoes, some fresh fruit, and a scrumptious slice of chocolate cake to make it complete.

Are all the items tasty by themselves? For sure. Yet they truly complete the best possible experience when they’re placed together as a meal.

Team support is the same; an athlete needs support from all different angles and areas of life to be successful in a team setting.

Team Support in Action for an Athlete

An athlete’s level of team support can be showcased through positive and negative experiences, here are a few examples and hypotheticals to help gauge what both positive and negative team support can look like…they might just resonate with you.

The Good

  • Athletes with strong team support feel as if their voice is valued and heard by teammates and coaches, regardless of whether they’re an All-Conference starter or a bench player that receives minimal playing time.  For example, third-string quarterback Richie may spend most of his time on the bench but feels confident going to his coaches and starting quarterback when he notices a unique defensive scheme that their opponent is running because he knows they value his thoughts and will take them into consideration.
  • Winning is fun, but athletes are first and foremost human beings, regardless of outcomes. Athletes who feel strong team support know that they’ll always be valued as more than an athlete, even during competition. Perhaps Susie is going through a difficult situation at home and has a tough game on the field. Her teammates and coaches know this and instead of focusing on the outcome of her performance, they prioritize her human needs, checking in with her and providing emotional support.  This rings true in difficult situations but also applies to positive and neutral ones as well. Even if Jackie is a three-time national champion, her worth as a human being should always be at the forefront of her identity to her teammates and coaches. Athletes are human.
  • Being a part of a team provides opportunities for meaningful relationships. Athletes who experience excellent team support feel a strong connection to their teammates, coaches, and can communicate openly with them because of it. Perhaps Dana is confused about certain play during practice and wants to understand it better. Because she has formed a strong connection as an athlete and human with those in her environment, she’s comfortable admitting that she needs a little extra help and clarification.

The Bad

  • Being the new person in an environment is never easy…it’s even more difficult when you’re not welcomed into the group in a way that acknowledges that you’re new. Athletes with little team support feel a disconnect between themselves and their teammates and coaches. This could originate from a negative experience or lack of inclusivity from the beginning.Doug is a junior in college and just transferred to a new school to play on the tennis team. Instead of welcoming him to the team, inviting him to team gatherings, and getting him up to speed, Doug’s teammates assume he is fine and carry on with business as they did last year. In addition, Doug’s new coach chews him out on the first day of practice before evening getting to know him as a person.Given the sequence of events, Doug now feels like he’s on an island compared to his teammates and is intimidated to go to his coach for advice because of the negative experience.
  • Again, winning is fun, but it shouldn’t determine how an athlete is perceived as a human by his or her teammates and coaches. Athletes with little team support often feel as if their worth and value on the team is based primarily on results.Lindsey had a great start to her track season but has struggled to maintain those results throughout the course of the year. As her results have declined, she’s noticed that her teammates are talking to her less and that her coach doesn’t provide compliments or feedback to her like they were earlier in the season. For Lindsey, this creates the perception that because she is struggling in competition, her value and worth on the team is less important than other runners who are succeeding.

Tips for Athletes to Improve Team Support

No one person is responsible for meeting every single need that comprises high-quality team support. It takes a village of resources and relationships to foster team support that allows an athlete to flourish.

Yet by helping fill one piece of the puzzle, you can help your entire team environment work towards strong team support for all parties involved. Here are a few ways how.

  • DO model the type of culture that you want to be a part of…regardless of your role on the team. “How you act in a team setting is really important for athletes,” Bromback says. “I tell my athletes that if you want to be a part of great culture and have great team support, you need to model that in your own behavior.”That could mean a senior leader taking time to provide advice to new freshmen on the team, or even helping them navigate life outside of practice. It could be a freshman showing up and working hard at practice while also asking questions to upper class student-athletes. Athletes and Student-Athletes don’t have to be assigned captains to demonstrate positive leadership, both vocally and by example
  • DON’T be afraid to talk and learn from individuals who are new to the team or differ from you. Healthy team environments are often composed of individuals from all walks of life but succeed because team members work together in a constructive way through a common goal of creating a successful, healthy, and collaborative environment.
  • DO create a list of things that are within your control, and things that are not. “You can’t control how your coach behaves, but you do have control over how you act,” Bromback says.A staple in many corners of sport and life, controlling the controllables can be especially impactful for team support. You may not be able to control a coach benching you or a teammate acting poorly, but you can control how you respond to those experiences, and choose behaviors that enable or enhance team support.
  • DON’T feel like your entire worth to the team is based on playing time or results on the field. A strong team culture takes everyone and even those who don’t touch the field as often can play a vital role in helping a team improve.
  • DO check in on teammates as humans, not just athletes. A simple conversation of ‘hey how are you doing today?’ can go a long way in helping a teammate realize that their true self is valued on the team. 
  • DO provide compliments and ideas to teammates during practice, games, and off the field. A simple compliment can go a long way in building confidence and embodying self-worth.

This article is part four of a five-part series from Premier’s Research and Analytics division on unlocking personal performance potential.  Stay tuned for part five.  Read part 1 here.  Read part 2 here.  Read part 3 here.

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