The playoffs are about to start for Major League Baseball, and this got me thinking about a topic so often brought up regarding players who seem to get overwhelmed in big competitions. Seemingly every year there are players who find themselves in situations with added pressures, who then make critical mistakes. Others get locked up by the magnitude of the stage, looking as though they haven’t played the game at that level before. And yet there are those who seem to rise above, relishing the moment and making outstanding plays when the pressure is at a peak. These players become momentary heroes to their fans, and stories of inspiration for coaches at lower levels who seek to encourage their athletes to rise to the occasion.
Frequently, I hear people talk about the struggling players described above as ones who “choke”. Assumptions are cast about, and the banter reflects a belief that these athletes can’t handle pressure, that they are not intense enough, or don’t want it enough. Superficially, this sounds like it makes sense. Who wouldn’t want an opportunity to win at the highest level? And perhaps simplifying the question gives you the real answer; who wouldn’t want to win? If you have ever been a competitive athlete, you recognize right away that everyone wants to. So the reality must be something else. And I would argue that what really happens to so many athletes is that they want to win too much. Rather than being hungry for the opportunity to compete, these athletes begin to attach a significant amount of meaning to the outcome.
In my experience, too many athletes start to look ahead to the outcomes of competition and attach the results as a reflection of their own worth. They have committed to believing the expectations of others determines their value, and that not winning or performing well will mean they are worthless. This turns on a threat cycle within the brain, and the athlete then becomes affraid to make mistakes that may lead to losing. And this then becomes a trap as the focus is now on uncontrollable outcomes, and the athlete has assigned meaning of his performance as being more than competing. What everyone else sees is an athlete who becomes fraught with anxiety, freezing up, flailing, or making uncharacteristic mistakes. And all too often in these big moment games I hear of coaches hyping things up, declaring how important the game is, demanding higher level play, and so on. Though the intent is clear, what many may not realize is that this approach fuels the problem. Athletes begin to question if they are ready. Wsa the effort and level of play given to get here not already enough?
I would argue, yes has been good enough. You find yourself in the big moment because of what you did to get there. You have a chance to play for championships, or be in big moments, because you earned it through high level performance all along. Thus, I would recommend the athlete step back and take it all in, have perspective. Rather than believing the big game is about giving more, recognize and accept the reality of the moment. This is a big game to you because it is important to you. And as long as you are going to be realistic, realize that this is only part of your life story, not the meaning of it. And what’s more, playing the sport, playing for championships is a choice. The athletes who perform best in these moments look forward to the challenge of playing. They keep perspective, while also accepting the higher level of play the opponents bring, then narrowing their focus during play to key cues for action.
And this is where mental training becomes important. In order to seize the moment, you have to be able to “let go”. This means letting go of any attachment you may have given to the outcomes, including the idea that the end result is a reflection of your worth. Doing so opens you up to the possibility of trust in your training and preparation, as well as the ability to train hard enough to trust your training. Think of it; practicing intently in your training with anticipation of being on the big stage. Being able to let go of any meaning of the result. Instead accepting you have no control of the outcome, knowing there will be one no matter what. Now, the only thing to do is to prepare to recognize triggers for specific actions that increase the likelihood of a result you want.
The natural question now is, “How?” I recommend a strategy I call ROAR. Four steps that can be executed witin seconds, and give you the ability to let go of nervousness and refocus on execution. The first step is to Recognize what is happening. Know what the situation is objectively. What is the next situational goal. What challenges are being presented to you. Second, Observe what your innate reactions are. What thoughts are racing through your head? What is your emotional state, and how does it feel inside of you? Once you can admit how you are reacting, Accept that what you are doing is simply that, reacting. Remember, this event only has meaning to you because it is important to you. This simple act alone has the power to lower the threat response. Now you have empowered yourself to Refocus on what the situation requires. What movement, technique, or adjustment would best fit to meet the situational goal you identified just seconds before. This sequence can be put into play during practices, slowing the the process down into segments for difficult situations. By practicing the mental skill in coordination with the physical ones, you develop a paired habit of letting go and redirecting your focus on what you actually control – responding to the moment.
A second strategy is to tap into the kid who fell in love with the sport to begin with. Remember what it was like when you discovered why you enjoyed competing in this sport. This can be done by asking three simple questions; (1) How well can I do this (skill/play/move)? (2) How far can I go? Whether it be distance, advancement in play, or some other level of challenge in accomplishment. (3) What does my best feel like? Seeking answers to these questions allows you to let go of the meaning of the outcome with regard to your worth, and instead encourages you to feel challenged and excited about the level of play you are seeking.
As the MLB playoffs unfold, take time to watch the players and how they react. See if you can tell when players become too tight, and imagine what must be going through their head. You may quickly recognize athletes who are pushing too hard for outcomes. Or you may see players who “shrink” in the big moment, seemingly overwhelmed. However, there will be a few who elvate their play, looking unfazed by pressure and instead approaching big moments with a confident calm. These players have mastered to ability to slow it down, let go of meaning, and dial in to simple cues that trigger a response from well trained actions. Doing so is rarely “natural”, but is instead a practiced mental skill that can be learned and honed. Should you find yourself needing more help in this area, why wait? Make the call, bring in an expert.