MENTAL PREPARATION FOR POST-SEASON
IMAGERY || ATTENTIONAL FOCUS || ROLE CLARITY STRESS MANAGEMENT || EMOTIONAL REGULATION
WHAT: WHY:
IMAGERY
Imagery is a sensory simulation where players can visualize an experience. Practice with imagery enables players to get in valuable mental repetitions. Specifically, visualizing a successful performance is advantageous during post-season. The mental practice boosts confidence, concentration, and emotional control among other attributes.
HOW:( 1) Imagery Script or Audio Recording and( 2) Highlight Video
The previous author of“ The Mental,” Dr. Mike Voight, wrote a series for the Soccer Journal on visualization( July / August, 2020 and September / October, 2020). Coaches can revisit Dr. Voight’ s advice and apply it to their post-season preparation. Additional imagery strategies are included here.
IMAGERY SCRIPT OR AUDIO RECORDING: In particular, coaches can paint a picture for players of what success looks, feels, and sounds like. By making a written script or voice recording, coaches can walk players through experiences or key moments. Give players the sense that they’ ve been there before and are ready for the present challenge. There are many examples of scripts to draw from on youtube. com. However, familiar voices and personal descriptions create a more realistic and meaningful simulation experience for players. A vivid and dynamic script makes for a more memorable experience( use all the senses). For younger players, start simple by visualizing small moments or specific skills. For older players, incorporate a lengthier sequence of events. Perhaps enlist the help of captains to develop a script. It could be the start of a new team tradition.
HIGHLIGHT VIDEO: Typically, highlight videos are a favorite feature of end-of-the-season celebrations. Showing a highlight video before the post-season can serve a greater purpose. Having players view their recent accomplishments on video is a way to encourage external imagery( when players observe themselves from an outside perspective). When players see themselves compete and succeed, they can increase their confidence and readiness. When making a highlight video for this purpose,( 1) include everyone( record training and pregame to get everyone, even coaches),( 2) include offensive and defensive highlights,( 3) include responses to mistakes, and( 4) include the audio from the field( create a full sensory experience). Do not critique! Do remind players that they have the opportunity in the post-season to add to the highlight video. It is empowering and motivating to know there is more opportunity ahead.
WHAT:
WHY:
ATTENTIONAL FOCUS
Optimal attentional focus improves concentration and reduces anxiety. Each player has their own dominant attention style( wide to narrow focus) for peak performance. The ability to zoom in or out accordingly helps players focus on their performance and reduce unwanted distractions.
HOW:( 1) Routines and( 2) Filtering
ROUTINES: By post-season, most teams should have established their routines. Successful players and teams usually have a well-defined process in place including but not limited to pregame and postgame routines. During post-season, make any necessary adjustments to routines based on current circumstances. Be sure to encourage players and teams to be adaptable with the use of their routines. Rigid adherence to routines can backfire when the unexpected happens. Help players and teams gain the mental strength to adapt to their changing environment. Coaches can do this by purposely creating unexpected situations or challenges. Allowing players to“ figure it out” together is helpful for team dynamics, as well. The ability to pivot and adjust under pressure can be consequential, especially during post-season. Give your teams a chance to learn adaptable routines so they are mentally prepared for whatever comes their way.
FILTERING: Whether coaches are teaching youth players to ignore the chaotic parent sideline or teaching college players how to navigate social media pressures-- there is so much noise for players to block out during post-season. Learning how to“ filter” is a valuable mental skill. Work with players to learn how to sift through the noise and filter out the negative or distracting content-- while only letting in the constructive content. With practice, players can learn to filter out more of the negative noise and let in more of the necessary messages. Filtering also involves placing appropriate value on the information( e. g., what to tune in to and what to ignore). Teams can have very productive conversations about what content is helpful or necessary and which is detrimental to performance. Establishing team norms for filtering information can improve team cohesion. It is easier to filter together with a cohesive approach. continued on page 49
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