The Institute of Sports Performance

Creating Breakthroughs with Athletic Performance and Sports Injury Recovery

Follow us on Facebook Follow us on LinkedIn Follow us on RSS Follow us on Instagram Send Us an Email

713.522.2200

  • HOME
  • FIND US
  • PRODUCTS
  • BLOG
  • Pro, Olympic, & Elite Athletes
  • Speaking Engagements / Sports Culture
  • OVERCOME SPORTS INJURIES
  • IMPROVE SPORTS PERFORMANCE
  • YOUNGER ATHLETES
  • MEDIA
  • OUR TEAM

Mental Toughness and Mindfulness in Sports

January 22, 2015 by Robert Andrews 6 Comments

For many athletes their reaction to stressful events during training, competitive pressures, and off field issues sets off an intense destructive response.  For many this reaction is so intense it impacts performance severely, impairs ones ability to focus, and depletes self confidence.   For many it feels like a wave of nervous energy and emotion has taken over their mind and body.  When something goes wrong negative responses rise up and performance often suffers.  These “Reactive Habits” can be avoided by becoming mindful or aware of how the athlete reacts to stress.

ChokingReactive habits are old programs or ways of responding that are often destructive to performance.  Many basketball players get animated and dramatic when they think a ref has made a bad call.  They throw their hands up in the air, stomp their feet in anger. Some charge at the official in a disrespectful and intimidating way.  A baseball or softball player might hang their head, look at the ground, and show poor body language as they walk back to the dugout after striking out.

For many athletes this reactive habit can be an internal reaction.  Their emotional intensity grows, their stomach knots up, blood pressure rises, and their thoughts become negative.

If the athlete has responded this way for a long time their reaction can become their default or norm when things go wrong.  They have little or no control over the reaction or its intensity.

Mindfulness – Changing Reactive Habits

Mindfulness is an awareness of what we are doing when we are doing it.  Athletes that fall into reactive habits are being mindful when under stress.  They are at the mercy of these destructive habits.  Becoming mindful creates a pause between the stimulus that occurs and the athletes reaction to the event.

Viktor Frankl, a WW II Holocaust survivor, author, and artist wrote the following profound quote:

“Between stimulus and response, there is a space. In that space lies our freedom and power to choose our response.  In those choices lie our growth and our happiness.”fj4txallncrox-01_0188

Translated into sports:

“Between events that occur in the life of the athlete there is a brief pause or space of time.  In that pause or space we have the ability to choose how we respond to the event.  Those choices decide if we succeed or if we struggle.”

When an athlete makes a mistake, is called out by a coach, or sees a teammate go down with an injury, mindfulness acts as the third person observer to help the athlete become aware of their response to the stimulus.  Noticing emotions welling up, poor body language, withdrawal, anxiety, frustration, increases in heart rate and blood pressure, or negative thinking will help the athlete recognize the reactive habit is building.

Quieting The Inner Storm

Poor PerformanceNature gives very clear signals that a storm is coming.  Dark clouds, wind, changes in temperature, thunder and lightning all tell as that a storm is eminent.  We take action to get out of harms way.

Every athlete has “warning signs” that let them know that their internal storm or reactive habit is building. Biting nails, tightening of the  stomach, changes in body language or facial tones, anger and frustration, becoming quiet and withdrawn, and over thinking are all signs that the storm is building and the reactive habit is taking over.

Becoming mindful of these warning signs helps the athlete recognize the space between stimulus and response. Breathing, correcting negative thoughts and attitudes, calming emotional responses, and making smarter and better choices help to quiet the storm before it damages confidence, impacts performance, or effects team chemistry.

Noticing when the athlete is exhibiting their specific warning signs creates the awareness for change.  We can’t change anything if we aren’t aware of what we need to change.  Learning how to acknowledge the reaction is the secret…”I am getting frustrated” “My mindset is changing”, My heart rate is getting faster”, “I am getting quiet and shutting down”… Becoming mindful honors that space between stimulus and response and with practice the athlete creates positive reactive habits.

You're outCreating positive reactive habits helps the athlete stay mentally and emotionally centered.  The centered athlete performs at high levels consistently.  They connect to their sport with focus, determination, and passion.  It is hard to knock them off balance mentally and emotionally.  They learn how to stop being the victim to stressful events and approach challenges head on.  They build confidence and have a strong self concept.

Filed Under: Sports Shut Down and the Mental and Emotional Impact on Athletes Tagged With: Athletic Performance, building confidence, Mental Toughness, mindfulness, reactive habits, Sports Performance, Success

Distractions at Players Championships Cost Sergio Garcia a Shot at Title

May 16, 2013 by Robert Andrews Leave a Comment

At the Players Championships last weekend Sergio Garcia was out of the competition before he ever teed a ball up on Sunday.  The previous day he had publically complained that Tiger Woods, his playing partner,  had created an intentional distraction by pulling out a five wood to go for the green with a difficult lie.  The crowds loud and vocal reaction to Wood’s aggressive club selection allegedly caused Garcia to hit a bad shot.

Garcia is a great player who has suffered from severe bouts of anxiety, constant re-gripping, and the “yips” a mental block that prevents a player from hitting a golf shot.  With this predisposition to high levels of anxiety a player like Garcia has to be extremely mindful of avoiding distractions that can cause his mind to be overloaded and overwhelmed by stress. pressure, and distractions.

By publicly calling Tiger Woods out and drawing tremendous attention to himself and his game he set himself up to go into the final round under tremendous pressure.   All eyes and all television cameras would certainly be on Garcia throughout his round.

The pressure finally caused Garcia to buckle and his game fell apart on the par three 17th hole where he hit two balls into the water and suffered through a quadruple bogey seven. He also found more water on 18 and ended up with a doubled bogey. He lost six shots on the final two holes.  A catastrophic meltdown by any standard.

One of the fundamental rules of the mental game is to only control what you can control. By allowing himself to be distracted by Woods club selection and the thunderous response of the crowd. Garcia sent his brain into overload.  By following it up by chastising Woods in his post round interview Garcia sealed his fate.

The yips, re-gripping or any other symptom associated with anxiety are all signs the brain is trying to process too much information.  Instead of focusing on a golf shot Garcia’s brain was most likely focused on distractions that had dreadful consequences to his golf swing.

Woods comment to Garcia’s accusations…”It doesn’t surprise me that he (Garcia) is complaining about something”.  Woods went on to fight off all challengers and win the Players Championship for the second time.  There is plenty to be said for Tigers mental toughness.  A trait he has displayed consistently on his way back to the top of the golf world. His ability to maintain laser like focus on Sunday allowed him to succeed where others, namely Garcia faltered.

Filed Under: Sports Shut Down and the Mental and Emotional Impact on Athletes Tagged With: Distractions, Meltdowns, Mental Blocks, Mental Toughness, Players Championships, Sergio Garcia, The Yipps, Tiger Woods

Contact Us

The Institute of Sports Performance™
2500 East T.C. Jester
Suite 180
Houston, TX 77008
Find us

713.522.2200

robertandrews@tinssp.com
kierstincollins@tinssp.com
michaelheck@tinssp.com
andreaestrada@tinssp.com
galenandrews@tinssp.com

Sign Up for Email Newsletters

From Our Blog

Overcoming Mental Blocks in Sports

What Happens When A Season Disappears? Drug and Alcohol Issues And The Sports Shut Down

A Parents Guide to the Sports Shut Down

Cancelled Seasons and the Mental and Emotional Wellbeing of Athletes

Learning Styles and Effective Coaching: Empowering Your Athlete To Their Full Potential

Popular Blog Topics

ACL ACL Injuries Athletes in Transition Athletes Mental Health Athletic Performance Athletic Pressure Balance baseball Coaching College Athletes College Football CORE Map Corona Virus EMDR Gator Nation Gymnastics Gymnastics abuse Gymnastics Performance Laurie Hernandez Limbic System Mental Blocks Mental Focus Mental impact of injuries Mental Toughness mental training Mike Leach Olympics Overcoming sports injuries peak performance zone Performance Pressure Recovery Robert Andrews Robert Andrews MA Shame Simone Biles softball Sports culture Sports Injuries Sports Injury Sports Injury Trauma Sports Performance Success Tim Tebow Urban Meyer USAG

Sign Up for Email Newsletters

LEGAL

Privacy Policy

Contact Us

The Institute of Sports Performance™
2500 East T.C. Jester
Suite 180
Houston, TX 77008
Find us

713.522.2200

robertandrews@tinssp.com
kierstincollins@tinssp.com
michaelheck@tinssp.com
andreaestrada@tinssp.com
galenandrews@tinssp.com

©The Institute of Sports Performance 2012-2015 ~ All Rights Reserved ~ Customization of Genesis Framework by Weborization