Tip of the Month - March 2022
I came across an interesting article by UK Sports Performance Bulletin #01, January 21, 2022, “The heat is on: develop a ‘thrive under pressure mindset” by lead researchers and authors Andy Lane and Tracey Devonport, cited in “Coping with emotions, endurance psychology, psychological aides.” This article has been modified by Coach Monika.
How To Develop Mental Toughness Under Pressure
Every athlete of course is trying to learn individualized techniques to cope under pressure, but the big challenge is to simulate such in training. I remember reading in the 1970s that the former Soviet National Ice Hockey team prepared for the famous 1972 series against Canada by inviting spectators to practices in Moscow with instructions to throw oranges, other objects, and slurs directed at players to distract them to get used to the ‘hoopla’ in Canadian arenas.
But for the athletes who participated in the 2022 Winter Olympics, how could they have trained in preparation for unprecedented and unanticipated conditions? If we ignore these games, settle on ‘normal’ competitive events, and try to train to perform under pressure in day-to-day training... it is still very difficult! Nonetheless, Lane offers a number of tips on how mental skills can be implemented, assessed, and refined in order to help build mental resilience, although perfectly simulating the pressure of competition during training is impossible.
Simulate the Pressure of Competition
Simulate the pressure of competition (safely!) during training by training in extreme environments such as heat or cold. This option is more viable for elite-level athletes. It should be noted that the context in which the athletes Lane mentions trained in extreme conditions was in a controlled lab environment. However, some safe temperature options include layering clothes to create heat or training in a cold pool.
Adopt a Growth Mindset
Make learning to cope the primary goal in these training sessions. Observe what coping mechanisms are being used and implement improved strategies that allow for better focus under stress.
Focus on what was learned in a training session rather than if the goals were met perfectly.
Learn to persist despite negative self-talk and criticism.
Observe what coping skills are being used under pressure and create a clear route forward to developing better coping mechanisms if needed.
General Practical Tips
Having established a challenge, athletes have to accept that it is physically and mentally challenging. For example, when performing in the heat or at altitude the workload experience will be greater for the same intensity, presenting physical and mental challenges to manage.
Reflect on how to cope when trying to perform at a higher perceived intensity and when the physiological feedback feels different
Develop a ‘mental strategy or map’ for maintaining the desired intensity; for example, focus on the moment, the here and now
Focus on smooth performance by creating images for performing with an excellent technique
Set aside time to mentally prepare before attempting the challenge
Set goals for the quality of imagery to be undertaking (i.e., making it clearer, louder, more vivid)
Prepare some self-talk that is inspiring or useful for good technique
Having performed the challenge, reflect on the performance. Was it delivered in accordance with the mental plan?
Rate the performance on a 1-10 scale whereby 1 = poor and 10 is very good.
Use these ratings to compare the performance in future similar challenging sessions to track the progress.
References:
Acta Astronautica (2021). 187, 36-42. https://doi.org/10.1016/j.actaastro.2021.05.045
American Psychologist (2020,) 75(9), 1269-1284. https://doi.org/10.1037/amp0000794
Journal of Sports Sciences (2004). 22, 886-897.
Lane, A., & Devonport, T. (2022). Coping with emotions, endurance, psychology, psychological aides.
Medicine & Science in Sports & Exercise (2008). 40, 387-396.
Sports Performance Bulletin #1 (2022, January). The heat is on: Develop a ‘thrive under pressure’ mindset. Retrieved from Sports Performance Bulletin #1.