BEING IN THE ZONE

At this time of year, many athletes are either preparing for the post-season, or getting started with a new one. In either case, there is quite a bit of focus on being ready to perform at your best. Often times I have athletes ask me about ways to maximize thier play, whether their focus is on peaking now, or getting ready to later in the spring. Many of these athletes ask about a common phrase of “playing in the zone.” This is a deceptive concept. Although the outcomes typically include winning or personal bests, the reality is that being in the zone really means you are able to focus on the process, while execution takes care of itself.

Many of you are likely familiar with terms that describe elite performances, as the psychological jargon has made its way into the general public. Terms such as peak performance and being in a state of FLOW come from theories that emphasize intricate elements of mental states and physical actions. While I could bore you with terminology and explanations of research, I think most of you would be more interested in a common sense approach that helps you perform at your best.

To begin with, most of the theories highlight common critical elements to be at play. The first is the ability to have a task-focus. Essentially, the athlete focuses on the process, rather than the outcome of an event. I’ve written about this in several articles, and the point deserves continued attention. Perhaps the best way to summarize the concept is by narrowing your attention to the quality of execution based on the present situation. As a hitter, are you getting the bat head on the ball?  As a shooter, are you getting arc and rotation on the ball?  While in the middle of a wrestling match, is your body under control while you execute a leg attack? This type of focus promotes a greater awareness of “what”  and “how” you are performing, helping to achieve the results you seek.

A second important factor in performing at a high level with consistency is to have clear objectives during play. This is also known as having in-game short term performance goals. And these are best set based on the situation; the skill of the opponent, the terrain of the course, difficulty of the play, etc. Just as above, the key is to give focus to execution versus outcome. As an example, a basketball team focuses on getting the ball to an open shooter against a specific defensive front. The player passing the ball in-bounds focuses on degree of separation he helps his target get from the defender, while the shooter sets a goal of having a quick release after receiving the ball. With goals that target execution, the chances of performing a high quality play increase, as does the desired goal of scoring.

Being able to focus on the process with clear objectives also involves seeking challenge. This is perhaps the toughest aspect to develop for many athletes. The brain is a complicated organ that works vary hard at simplifying our experiences, and in sport this can create unecessary stress and pressure. By viewing situations as a block to your goals, the threat of losing activates an emergency signal and reaction in the brain. However, seeing small setbacks, or strong opponents, as a challenge that requires refined objectives and quality execution, the athlete now experiences motivation to reach a high level of play. A wrestler may find herself in a tight match with an agile opponent during a post-season tournament. Rather than getting overwhelmed with the “cost” of losing, she increases the likelihood of wrestling at a high level by picking small goals for the match, and focusing on executing specific techniques in anticipated match situations. And she also becomes encouraged and excited to test herself in a “big match”.

Now the key is to use these mental strategies with consistency. This requires training mental skills that promote a process-approach. The first mental skill is to know the situational demands presented, while planning how to respond with the strengths and skills you possess. This isn’t a “big game” because of where it lies in the schedule. This is simply a game against a specific opponent with specific characteristics of play. Know what to expect in the game, make a plan to attack, and adjust as the contest unfolds.

A second mental skill to employ is the regulation of emotions throughout the contest by letting go and refocusing. Emotions at the most basic level are simply reactions to what you perceive is happening. You don’t like the way the race started? You probably feel angry. The hitter fouled off your best pitch? You likley experience a little fear about the next pitch. Accepting that emotions are simply reactions to the moment gives you the power to let it pass, and refocus on the situation at hand, and being ready for the next one to occur.

And a third mental skill is visualization of success. Take time before executing to see yourself do what you have trained to do, and likely have done well so many times before. While warming up before a match, a wrestler can visualize previous matches when he attacked his opponents legs and scored a takedown. Before getting on the starting block, a swimmer can recall times she has exploded into the water and came up with power and rythm of her stroke. As I remind my clients, “See it Happen, Make it Happen!”

Performing at your highest level takes work. But I would argue that at the end of a season, you need less of the physical and more of the mental preparation. At this point of the season, you have put in the training, and your body is close to its peak for conditioning and strength. Executing with precision and quickness requires a sound mind that is ready to respond to the situation. For athletes at the beginning of a season, practicing the implementation of mental techniques is as important as the physical. The start of a season is a great opportunity to develop mental skills that will pay off at the end when you are looking to achieve your season goals. Should you find yourself needing more help in this area, why wait? Make the call, bring in an expert.

1 thought on “BEING IN THE ZONE”

  1. Great Article…Great Advise…
    I will work toward your suggestions coach…maybe improve my game again…

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