Category: General Sport Psychology

This is a full list of articles and publications from the Sports and Performance Psychologists who have worked for Condor Performance since 2005. Enjoy!

via GIPHY

Psychological Flexibility

You’ve heard of physical flexibility right? But what about Psychological flexibility? In this article two of our performance psychologists Lauren Bischoff and Gareth J. Mole take a closer look at this ‘game changing’ mental skill.

Psychological Flexibility plays a significant role in developing mental toughness …

What Is Psychological Flexibility?

Psychological flexibility – heard of it? Don’t worry if you haven’t. Many qualified psychologists would struggle if you asked them what psychological flexibility is. And maybe just as important, what it is not.

Let’s start by looking at the origins of the word flexible from which flexibility derives. The Online Etymology Dictionary Etymonline says:

Flexible (adjective):

early 15c., “capable of being bent; mentally or spiritually pliant,” from Old French flexible or directly from Latin flexibilis “that may be bent, pliant, flexible, yielding;” figuratively “tractable, inconstant,” from flex-, past participle stem of flectere “to bend,”

The two words that jump out from this are yielding and bend. We’ll come back to these.

Of course, the word flexibility is much more commonly associated with physical flexibility from a human point of view. So much so that if you booked in to see an exercise physiologist and asked him or her to help you design a program to boost flexibility, they’re unlikely to ask whether you mean mental or physical.

Flexibility in terms of the human body means that there is a far greater range of possible movements. This is, of course, most beneficial in an injury prevention scenario. Two similar athletes who endure the same brutal rugby league tackle are most likely impacted not by how strong they are but by how flexible they are.

It goes without saying that there are sports in which physical flexibility is arguably the number one priority. Gymnastics and many dancing pursuits emphasise the importance of suppleness. It is the same for psychological flexibility. It’s beneficial for all performance areas but absolutely critical for a few.

Outcomes vs Processes

It’s impossible to overemphasise the usefulness of separating processes from outcomes. Why? To realise how much more influence you have on processes.

So, what do physical and psychological flexibility have in common? Both types of flexibility are outcomes. They are the possible consequences of the things we do. If these processes are sound (sufficiently scientific), then the consequence may result in some improvement.

There is nothing wrong with aiming for outcomes as long as you know they are outcomes. They often make for an invaluable starting point. For example, it’s far more helpful to want to improve your physical flexibility than your overall physical health. In the same way, it is better to want to improve your psychological flexibility than your “mindset.”

Psychological Rigidity

Sometimes, when trying to understand a concept, it can be helpful to know the opposite. For example, when learning about good manners, it can be helpful to know what poor manners look like.

The opposite of psychological flexibility is psychological rigidity. It is interesting how obvious it is that physical rigidity is not desirable. But in some circles, psychological rigidity can be regarded as beneficial. For example, certain aspects of the military might believe this.

I am about a four on a scale of one to ten between rigidity and flexibility, where zero represents maximum rigidity. But I used to be a one, maybe even a zero. Certain traits of psychological rigidity are extreme rule-following and stubbornness. “It’s my way or the highway”. This is fine if you live by yourself on a desert island, but in the real world, it causes issues. Over time, I have moved from a one to a four through the core practices below. Thank you to my colleague Lauren Bischoff on the research put into the below, which she wrote.

1. Cognitive Defusion 

Have you ever been distracted by unhelpful thoughts while training or competing? It is more common than you’d imagine and can make focusing on your processes ten times harder. Thoughts such as “I’m not good enough” or “I am too anxious to perform at my best” tend to be automatic thoughts. The issue is we have very little influence on these thoughts.

The good news is that we can learn to make room or unhook from these thoughts with a bit of practice. This process frees up mental space to focus on what is essential: our actions. This concept of ‘making room’ is really important. Basically, the human mind only has the ability to deal with so much at any given time. This process leaves little room for anything else when we argue with our own thoughts. But when we accept and notice them, we can use the rest of the room to focus on skill execution. To get on with the job at hand, so to speak.

Although this might sound easy in theory, it takes practice. Let’s take a basketball player who is fixated on the consequences of missing the next shot. In this situation, they can get unstuck from these thoughts by acknowledging that “I’m having the thought that I might miss the next shot”. Did you notice any difference in the meaning between these two statements? The second thought allows us not to be as controlled by the thought of missing the shot. She makes the next attempt despite the thought.

Next time you get caught up in your thoughts, try noticing that your thoughts are just thoughts. 

2. Acceptance

Acceptance plays a big part in learning to open up to and learn from our experiences. This involves acknowledging our thoughts and emotions and letting go of what is getting in the way. We can acknowledge our thoughts and learn to accept them for what they are: just thoughts.

It is natural to want to fight our thoughts or feelings, but this makes us focus on them more. I use the purple elephant example when explaining acceptance.

I want you to stop thinking about a purple elephant!

The harder we try to stop having a thought, the more likely we will experience or focus on it. Therefore, let’s accept that we are having this thought in the first place without fighting it. 

Often, we focus on avoiding a feeling or experience that makes us uncomfortable, such as anxiety or pressure. However, you might be surprised that anxiety and pressure are a normal part of the human experience. And especially when those humans are trying to achieve something hard yet meaningful.

I will not detail the fight and flight response here, as other Mental Toughness Digest articles have covered this concept well.

When we accept our life experiences, we can learn from them and move to the decision-making part faster. If you got an opportunity to compete for your country at the Olympics (for example), and the experience came with lots of pressure, would you still want to go? I know that I would still want to take up that opportunity, but at the same time, I accept that pressure and anxiety will likely show up.

3. Committed Action 

Committed action involves taking responsibility for our actions and moving towards who we want to be and what we want to do. This is almost always challenging. Our uncomfortable thoughts and feelings often pull us away from what we truly want to achieve. 

Committed action refers to sticking to our processes, regardless of our thoughts or feelings. Remember that we have a lot of influence on our actions, much less on our thoughts and even less on our feelings.

Let’s take a gymnast by way of an example. Committed action on the beam would involve completing each skill despite fearing falling. Or a soccer goalkeeper during a penalty shootout. Usually, anyone would be nervous in that situation. However, it is more effective for the goalkeeper to go about their job rather than trying to calm themselves down.

A key aspect of committing to our actions is building competence in the actual skills before we start feeling confident. Imagine trying to build a new habit. It would be nice to see change overnight, but it takes practice. As we know, practice makes permanent. Competencies are well-rehearsed actions that can be relied upon. Confidence is a feeling and is inherently very unreliable.

4. Values 

Think about an athlete that you look up to. What values or qualities do you admire about that person? Maybe they are a good team player or have excellent body language under pressure.

As athletes start competing at a higher or more competitive level, they can forget about why they fell in love with the sport in the first place. I highly encourage you to reflect on why you play your sport. No, not just one now, but every month.

It’s important to highlight that our values and goals are different. Goals help us to stay on course with our values. For example, if our goal is to be the best hockey player, we might value stamina and being a good team player. This brilliant video below by Dr Russ Harris explains more on this:

5. Staying In The Moment 

It is natural to get distracted by the world around us, which pulls us away from what we are doing. Our mind is designed to keep us safe, and it does this, in part, by predicting the future. Millions of years ago, this was quite adaptive as there were many more sabertooth tigers around and fewer professional golf tournaments 😛!

The workaround is through regular mindfulness and paying attention to the present moment with less judgment. There are many ways to do this. One way is for you to try to notice internal and external stimuli. What can you hear right now if you pause and focus solely on the sounds around you?

If you need a helping hand, the below 12-minute Really Simple Mindfulness guide created by Condor Performance’s first-ever sport psychologist, Gareth J. Mole, is a great tool. Unlike the many guided meditation and mindfulness apps available, the below are free.

6. Self As Context 

Lastly, self as context allows us to observe our experiences without getting caught up in them as much. We often refer to this as our “observing self”, meaning we become better at seeing the world in a way that’s less about us.

Being human with higher cognitive abilities than most animals is a very unusual experience. We live on a planet with approximately eight billion people, but we are only aware of the thoughts and feelings of one of these people.

For this reason, it’s essential to see ourselves as separate from our thoughts or emotions and remember that we are not our thoughts. Another video by Dr Harris below uses ‘stageshows’ to explain this in more depth:

Conculsion

The term ‘psychological flexibility’ is used only slightly compared to terms such as mental toughness. However, psychological flexibility and the above six core practices are at the heart of improving mental toughness. It’s worth concluding that working on one of these in isolation from the others can be helpful; the actual “lift-off” occurs when all six practices are prioritised simultaneously. It works in a very similar way to physical flexibility. Stretching at home and regular yoga can be done in isolation, but I guess it’s better if you do both.

Quite understandably, many people would benefit from having a guide or a coach when trying to get started on the strategies covered in this article. If this is you, please don’t hesitate to contact us and ask about our one-on-one psychology services. We constantly endeavour to reply to all genuine enquiries within two or three working days.

Sport Psychology – A Brief History

Sport Psychologist Gareth J. Mole looks at the history of sport psychology and points out a few missed opportunities from the 100 year story so far.

Coleman Griffith

Coleman Griffith (right) put sport psychology on the map. His two classic publications in the 1920s are ‘must reads’ for anyone interested in History of Sport Psychology.

I like my history; I always have. One of the most exciting modules I did during my psychology undergraduate degree at The University of Leeds in the late 90s was ‘The History of Psychotherapy’. From memory, this course didn’t look back at different types of psychology. Instead, it just covered general trends from the past. This led me to research the history of sport psychology as we know it today.

The Pioneers of Sport Psychology

The actual origins of sport psychology had little to do with traditional psychotherapy. In the early days, sport psychology was almost entirely about performance enhancement and building on existing strengths.

The actual start of sport psychology as a specialisation was over a hundred years ago. In 1921, baseballer Babe Ruth was tested at Columbia University to discover what made him so good. Many of the findings proved that his excellence boiled down to mental superiorities more than technical or physical ones. Sport psychology as a field, a specialty was born, when the below article was published.

Why Babe Ruth is Greatest Home-Run Hitter by Hugh S. Fullerton (1921)Download

A few years later, psychologist Walter Miles conducted several studies that focused on optimising American footballers’ performance during training.

The Psychology of Coaching

In 1928 the Psychology of Athletics was published and two years later Griffith wrote The Psychology of Coaching. For good reason he’s regarded as the father of modern sport psychology. I own a first-edition copy of the ‘Psychology of Coaching: a Study of Coaching Methods From the Point of Psychology’. I stumbled across a copy in an antique store about 25 years ago. This book is one of the reasons why I am so passionate about working one-on-one with sporting coaches.

There is still a lot of hesitation amongst sporting coaches about working directly with a psychologist. Yet those who ‘give it a crack’ tend to be richly rewarded. If you are a sporting coach, an excellent way to ‘dip your toes in the water’ is to complete our MTQ-C online.

‘Exercise’ Psychology Wants In

It should be noted that a close look at the History of Sport Psychology shows very little interest in exercise psychology.

Pioneers of sport psychology were mainly focused on performance. From their point of view, their population of interest was already very physically active. Any ‘advice’ about physical training should come from experts in exercise physiology and related fields.

All this changed between 1930 and 1960 when exercise and physical activity were formally added to the definition of sport psychology. Hence, the standard modern description of ‘sport and exercise psychology’.

With the benefit of hindsight, I believe this was the profession’s first collective error. I will explain by way of some examples.

Exercise psychology is essentially (should be) a branch of health psychology. It’s all about using psychological methods to increase physical activity. The typical client of an exercise psychologist might be a sedentary adult. Someone who has failed to become active after seeing an exercise physiologist.

Sport psychology has little to do with this kind of mental challenge. Our clients are already physical very active, they are anything but sedentary.

The Importance of The Right Labels

For a long time, I have argued that performance psychology is the ideal label for the profession. Sport psychology would then become a subdiscipline of performance psychology. Subcategories of sport psychology would then be Sport-Specific Sport Psychology (SSSP). Listen to my conversation with English sport psychologist Dan Abrahams on his Podcast The Sport Psych Show for a more extensive deep dive into this argument.

Remember that “performance” and “performing” semantically extend well beyond elite sport. Unsurprisingly, a healthy chunk of our clients are non sporting performers from sectors such as the performing art, medicine and the military.

Sport and performance psychology/psychologists are terms getting more use nowadays. But for me, this is just repeating. Sport is a type of performance, so the word performance alone should be enough.

One of the most awkward facts about the profession from a historical perspective is that we have never attempted to agree on the correct spelling of the first word. We are trying to do something about this via the below open poll. If you have yet to vote, please do so now.

Q1: What do YOU believe should be the correct spelling if we all had to agree on JUST one and then stick with that moving forward?
Q2: Which of the below best describes your role? I am a ...
267 votes
Vote Now

More Recent History

From 1970 to the early 2000s, the professional enjoyed increasing recognition and growth across most of the developed world. Australia saw an all-time high of four Master Programs in ‘Sport and Exercise Psychology’. Boosted by the Sydney Olympics 2000, Australia was an excellent place to study sport psychology 20 years ago.

The Decline

Nowadays there are only two Sport and Exercise Psychology masters program remaining in Australia. So it begs the question, what happened? More importantly, what can we learn from the decline?

One big ‘dropped ball’ was spreading ourselves too thinly to bring exercise and physical activity into the fold.

In 2006, Medicare introduced a two-tier system for psychologists. The policy implies that clinical psychologists were better a psychology work. The out-of-pocket costs to see a clinical psychologist became significantly less than all other psychologists.

This legislation resulted in an explosion of applicants for clinical psychology masters to the detriment of all the other programs. A shout-out to our colleagues at AAPI who are trying to fix this.

The Recent Wellbeing Movement

In recent years sport psychology has embraced the importance of mental health and wellbeing. I am glad about this, but we must be cautious.

The risk of the recent wellbeing movement is that sport psychology might lose its performance enhancement origins. These include mental skills training and coaching psychology.

In 50 years from now, what will the answers to these questions be? What do sport psychologists do? And what are sport psychologists best known for?

Will the answers be …

  • They help athletes with mental health and well-being challenges and the odd bit of mental skills training, or will it be
  • They mainly help sporting and non-sporting performers improve in their chosen sport or performance area and introduce mental health interventions for non-critical issues if required.

This particular sport psychologist hopes it’s the latter.

Is It Possible For Us To Bounce Back?

Will we learn from our mistakes and bounce back? Can we learn from the History of Sport Psychology to improve the future of the profession? I think we can, but only with some major structural changes.

Law of Reverse Effect

This 12 minute article is a ‘must read’ for anyone vaguely interested in sport psychology and/or human performance enhancement.

Are You Trying Too Hard?

SAMARA RUSSIA – MARCH 10: Nathan Jawai of BC UNICS gets ready to throw from the free throw line in a game against BC Krasnye Krylia on March 10 2012, in Samara, Russia.

Theories Galore

One of the best and worst aspects of modern-day sport psychology is our sheer number of theories. Wow, there is a lot to choose from. The upside of having so many frameworks to draw from is it’s rare we encounter a challenge without at least some empirical guidance. Struggling with your confidence? No worries, we’ve got you covered. Finding yourself in the middle of a motivation rut during the middle of the season? Easy Peasy, we’ve got about a dozen processes specifically designed to help with that. 

But of course, there is a downside as well. Information overload! Due in part to the fact that we employ several sport psychologists and performance psychologists and, therefore, are ethically obliged to agree with one another to a certain degree, we have always been interested in organising these theories in some way.

A Theory For All The Theories

By organising, I mean sorting them into different types. For example, which of them contain useful and useable processes? When you examine many of these models properly, you’ll be surprised how many don’t contain applied advice.

Let’s take the Theory of Internal And External Motivation as an example. It is a great concept but falls short regarding practical tips. So, for example, running a workshop on types of motivation for a group of athletes rarely impacts their actual motivation.

Then, there are some theories that virtually nobody has come across. And yet, without too much creativity, they are packed with usable recommendations. The Law of Reverse Effect is just one of these.

Have You Heard About The Law of Reverse Effect?

The Law of Reverse Effect is sometimes called The Law of Reversed Effect (with a ‘d’ at the end of reverse) or The Law of Reverse Effort or The Backwards Law.

Classic psychology, we can’t even agree on the thing’s name!

Speaking of which, have you voted yet for what you believe should be the correct spelling of sport(s) psychology from now on? If not, you can vote here to have your say.

Anyway, The Law of Reverse Effect suggests that “the greater the conscious effort, the less the subconscious response” or “whenever the will (conscious mind) and imagination (subconscious) conflict, the imagination (subconscious) always wins.”

Non-psychobabble takeaway?

At some point, when your motor skills are automated enough (muscle memory has been established), then trying hard to hit the ball, stick the dismount, or make the right incision (surgeon) will have the reverse effect and potentially make you worse. It would be like trying hard to walk better.

Neuroscience Time

How is this possible? Surely, putting in the maximum effort is universally beneficial. Wrong.

To explain, we need to tap into a little bit of neuroscience. When you complete a body movement, your basal ganglia and cerebellum attempt to learn how it was done. The more you repeat the same movement, the stronger the memory of the muscles becomes. After a while, the movement becomes automatic. In other words, it can be done and prefers to be done without conscious effort. One of the best examples is walking for able-bodied people.

Thinking about how to complete this body movement acts as a circuit breaker for this automatic process. Muscle memory is blocked, and your body returns to a novice/learning mode. The prefrontal cortex overrides the basal ganglia and cerebellum. As you can imagine, in the work that we do, this is very useful information. It informs us that it is not that trying too hard is the problem but rather what type of effort is best avoided. 

Have You Worked It Out Yet?

That’s right, it is the mental effort related to the technical aspects of what you do. The biomechanics of the putt, punt, pass or pivot. In essence, the last thing we want to think about when you are lining up to take the corner kick is how to kick the soccer ball.

So, if we spare ourselves from the technical or biomechanical elements of effort when we are under pressure to perform, what does that leave us with? It leaves us with mental effort about something other than technique.

For example, saying to yourself “trust your processes or stick to your processes” doesn’t interfere with the neurones involved in automatic muscle memory. So these cognitions can coexist quite happily with allowing your body to do what it’s learnt how to do.

The same applies to reminding oneself about tactical aspects. Let’s use the previous example about taking a penalty in soccer/football. The decision about where to aim the shot is both necessary and non-interfering of muscle memory.

These mental and tactical endeavours are already occurring in the conscious front part of the brain. Therefore, by their very nature, they are completely out of the way of the basal ganglia and cerebellum. No short-circuiting is taking place.

Thoughts Are Not Essential

Of course, it would be remiss of me not to mention in an article of this type that there is no need to have any pre-meditated thoughts before or during one of these memorised body movements. The basal ganglia and cerebellum will do their job whilst you are thinking about almost anything other than how to do that skill.

Please note that this is only for expert performers whose skills are already automated. This does not apply to novices learning the skills for the first time.

To cut through all of this psychobabble, I often give advice to my sporting clients as follows. Put all your effort eggs into the preparation basket, and then come competition time, turn up and let it happen. And yes, this also applies at the highest levels of competition, such as world championships and the Olympics. It’s, in fact, even more important in these kinds of high-pressure situations.

Interested But Need A Hand?

Has this article piqued your interest in improving either your mental health or mental aspects of your sport/performance? Then Get In Touch via one of these methods: ⏩ Email us directly at [email protected] and let us know more about you and how we can help. ⏩ Fill in one of our four Mental Toughness Questionnaires and tick the box at the end when it asks if you’d like to receive info about our services.

How To Measure Mental Toughness

Mental aspects of training, mental aspects of competing, general functioning / mental health and wellbeing can all be measured.

How To Measure Mental Toughness. It’s easier than it sounds. All you need is a smart device, an internet connection and some honesty.

“I have been struck again and again by how important measurement is to improving the human condition”

Bill Gates, Co Founder of Microsoft

Mental Toughness Is Measurable … Just

I am rather jealous of professionals who assist athletes with the physical side of performance. Tests like the VO2 max for cardiovascular endurance, and stretch and reach tests to measure flexibility simply don’t have objective mental equivalents.

Assessing Mental Toughness is so tricky that when Condor Performance first started offering sport and performance psychology services back in 2005, we didn’t even attempt it! Instead, we just asked meaningful questions during the Kick Start Session (our first-ever session with a new client).

But if not bothering with something because it was hard was something we did frequently, we’d be in the wrong business. So, over the years, we have tried on an ongoing basis to improve how we assess the very areas we help our clients with. Namely their mental health and mental toughness. I will not go into detail about why we measure mental aspects of performance (mental toughness) and mental health separately, as you can read a full explanation of this here.

Measuring Mental Toughness Will Always Be An Estimation

Fact: There is no direct way to measure anything psychological. We can try to assess several areas via questions and/or observations, but at best, the results of these will act as a “guide”. Measuring Mental Toughness will always be an estimation, an approximation.

The exception to this would be a formal intelligence test (such as the Wechsler Adult Intelligence Scale). Although it would be easy to fake a poor score on the WAIS (by giving incorrect answers on purpose), it would not be possible to get a high score without actually possessing those abilities. This makes tests such as the WAIS more objective than most other psychometrics, which rely 100% on opinions and/or observation.

With The Luxury Of Time …

With the luxury of time, the reliability of the information collected can be improved. Observing athletes or performers in real-life situations can provide very valuable extra data when attempting to measure mental toughness and mental health. In the work we do as qualified sport and performance psychologists, this tends to be slightly easier when working with professional athletes who are televised all the time when they’re competing. For example, for tennis players ranked in the top 50 in the world, every minute of every match will be professionally filmed and therefore easy to get hold of and watch back. It goes without saying that this high-quality footage is a more useful record of the tennis player’s body language than asking him or her about it.

For the performers who are not automatically filmed as part of what they do then some creativity is required. Fortunately, with the invention of smart devices, it is now much easier than it was to ask a family member to record our clients whilst they are competing and/or performing.

Another way to improve the accuracy of the information being collected is to ask multiple sources. Human beings are not always the most reliable reporters of information about themselves. Asking family members, coaches and teammates can really help boost the likelihood that the data we are collecting is solid.

Relative Subjectivity

Mainly due to sheer convenience, the majority of psychometrics are what we call ‘self-report measures’. Basically, these are questionnaires consisting of open or closed questions that the test subject answers themselves. But although these answers are opinions it doesn’t render these tools useless by any means. It just means we have to be mindful of their relative subjectivity when interpreting the results.

“What exactly are we trying to measure here?”. This is a great question when choosing, designing or reviewing any psychological assessment. Our psychologists consider the main purpose of our questionnaires (below) to be time savers. Without the answers to one of our Mental Toughness Questionnaires in front of us from the very beginning, we would have to use the majority of the first session asking about really, really basic stuff.

When these fundamentals have already been asked and answered via one of our online assessments it allows us to jump straight into some of the more meaningful topics within the first 30 minutes with a new client. This allows us to move on to ‘solutions’ much earlier in the process. We’re mainly interested in these four general areas:

  • Mental aspects of training
  • Mental aspects of competing (if competing)
  • General functioning / mental health and wellbeing
  • Other important stuff like age, sport and long-term goals

Five Major Subcomponents of Mental Toughness

The open and closed questions then generate scores about various aspects of mental toughness and mental health. It looks something like this when we get the email from Qualtrics.

Summary Scores

Overall Training Mental Toughness = 72 %

Overall Mental Health = 63 %

Breakdown of Your Current Mental Toughness:

DURING TRAININGYOUR SCORE OUT OF 20PRIORITY
Motivation18 
Emotions9 **
Thoughts13 
Unity15 
Focus18 
MENTAL HEALTHYOUR SCORE OUT OF 21CATEGORY
Depression2 Normal
Anxiety12 E. Severe
Stress9 Mild

These tables provide the sport psychologist or performance psychologist with incredible insight into how to assist this performer.

Let me use the above made-up example to explain. This athlete or performer wants to prioritise how they manage their emotions during training as well as their everyday anxiety.

Mental Health is screened for with the inclusion of The Depression, Anxiety and Stress Scale (DASS-21) at the end of all our Mental Toughness Questionnaires.

Due to the fact that 99% of our work is 1-on-1 then we can work on both mental toughness and mental health at the same time without pretending they are the same thing!

Four Free Mental Toughness Questionnaires

The four questionnaires are listed below. They can be completed by anyone for free looking to gain insight into the areas already mentioned. The questionnaires are all similar but use language relevant to that role (for example, officiating instead of performing). The coaches’ questionnaire is the most different as this also includes a section asking about the coaches’ perceived mental coaching abilities. Let’s not pretend or assume that being mentally tough and mentally well automatically makes you a good mental coach.

Why not jump into the one that is most relevant to you and fill it out now? It goes without saying that it is best done in a focused setting and that the more honest you are the more accurate and beneficial the result will be. Depending on the time of year one of our team will email you your results within two or three days. And if you are the kind of person who wants to actually improve on the scores there is an option to ask for information about our individualised performance psychology services.

Mental Toughness Questionnaire for Athletes
Mental Toughness Questionnaire for Coaches (Sporting)
Mental Toughness Questionnaire for Sporting Officials
Mental Toughness Questionnaire for Performers

Pre Competition Routines

How do you spend the hours before you compete? More importantly, does this time help or hinder your performance?

How do you spend the hours before you compete? More importantly, does this time help or hinder your performance?

Pre Competition Routines

Although most of our 1-on-1 clients come from sports, we also work with a select number of non-sporting performers. Some are doctors (medical personnel), others are students, and there is also a heathy group of military and special forces performers in there too!

If there is one thing that all of these Condor Performance clients (past and present) have in common, it’s this. Their abilities will be tested via some upcoming event or events. For the athletes and coaches that we work with, these tests tend to come in the form of sporting competitions. For the rest, it could be an exam, a speech, a board meeting, a concert, a sales pitch, a procedure or an operation.

Pre-competition Routines should really be called Pre-Performance Routines, but either way, they are a significant tool in modern-day performance psychology.

PCRs – The Basics

Regardless of what type of event it might be, the same basic rules apply. You’re trying to time your “A-Game” for that event … for when it matters. And if your A-Game is not possible, then being smart about your preparation to guarantee your B-Game is essential to performance consistency.

In many ways, the work that performance/sport psychologists do is just that. We help athletes, coaches, sporting officials, and non-sporting performers be as good as possible when it counts. Note the ‘as possible’ part. Trying to be excellent 100% of the time is impossible and counterproductive. For more on this, read this feature article on Perfectionism.

But how exactly do we go about helping performers to be as good as possible when it counts?

Pre Competition Routines are Mental Skills

For a start, we take the individual differences that exist between people very seriously. What this means is that although all of the mental skills we suggest are scientifically based, the way we introduce them is highly tailored to the individual.

The one-on-one conversations that dominate our working time ensure that the psychological skills are all based on the needs and wants of that person. Not the client before or after, but the one sitting in front of us right now. In some situations, these can be the exact opposite of what we suggested to his/her teammate an hour beforehand.

But sports science ensures that despite the highly tailored nature of our work, there are still common threads that keep the complex tapestry together.

What’s The Main Aim Of A Good PCR?

One such common thread is the importance given to the lead-up to a competition. To put it bluntly, the day or three before the competition is a time that is often skipped when looking at optimal performance strategies. It often slips between the cracks of practice and competing.

In my work, I consider it to be part of the competition. In other words, competition for my clients starts with their Pre Competition Routine, not the actually completing part. For sports that either last a long time (cricket) and/or have long tournaments, this process can last for days rather than hours.

But despite this variation in duration, the overall intention of these routines is always the same. They are designed, through actions, not thoughts, to help the performers become as present and focused on their processes as possible. Trust the work that has taken place and let their muscle memory do its thing.

Easier Said Than Done!!

Here are four golden rules to help you.

First, the word routine(s) is probably not the best choice of words here. The word routine can suggest it’s got to be the same every time. This can be distracting and, therefore, defeats the purpose. ‘Pre-event preferences’ is arguably the best semantic label for this mental skill.

In other words, there wants to be a certain degree of flexibility built in from the very part. This is crucially important and is the first of the golden rules for good reason. Think about it. Putting on your lucky socks and accidentally forgetting them at home. You really want to listen to your favourite playlist, but your phone runs out of battery just before you click play on Spotify. For every single part of your routine, there needs to be a backup that is guaranteed. And an acceptance that your actual performance does not depend on your PCR. Analogy: it can be helpful to know some Japanese when travelling to Japan, but it’s not essential. Useful, not crucial.

Second Golden Rule

The second golden rule is to remember what works for you works for you. Individual differences in sport psychology are a very big consideration. Even if you are an athlete who is part of a team sport, ideally, the majority of your lead-up to kick-off time is spent doing things you want to do and not what the coaches think is best for you.

The third rule is that practice makes permanent. In other words, if you want to ease through your Pre Competition Routine on the actual day of the competition, it’s a very good idea to practice it multiple times beforehand. One of the best ways to do this is via visualisation.

The final golden rule is to try to get in front of someone qualified if you want help with this mental skill (or others). There is a growing number of pseudo-professionals out there who mean well but do not have the appropriate training to assist you / anyone with mental health/toughness changes.

The Condor Performance team is made up of only qualified psychologists, so get in touch if you’d like to learn more about who we are and what we can do for you.

The Upside of Anxiety

Why does anxiety have such a bad reputation – especially when it comes to the impact on sport and performance? Our Founding Sport Psychologist addresses this question and many more in this brand-new feature article.

Focus for Sport and Performance
The Upside of Anxiety

What … There Is An Upside of Anxiety?

Not too long ago, I was pulled into the General Manager’s office of one of the sporting teams that I’ve been working with for the last two years. I was told that my intensity was creating some anxiety for the players, especially before matches. He asked me, “Isn’t a sport psychologist supposed to reduce anxiety rather than increase it?”

My answer was simple … “no”.

What this short conversation made me realise is just what a bad reputation poor old anxiety still has. And how the general appraisal of anxiety is far, far worse than this very normal, common, sometimes helpful human emotion.

The concept that anxiety is bad and that eliminating it or reducing it is good for performance is arguably one of the most damaging myths floating around out there.

A Neurochemical Look At Anxiety

Let’s take a neurochemical look at anxiety first and foremost. Obviously, with full appreciation of individual differences, most people’s experience of anxiety is generally an increase in arousal (not that type 🤦). Not always, but often, this takes place before or during an important event or moment. Due to this, our bodies try to help us by releasing hormones like norepinephrine, adrenaline and dopamine. These hormones are typically very beneficial, but they do often feel unsettling. So, in many ways, anxiety is an umbrella term used to describe some of these many internal sensations:

  1. Thoughts related to appropriate worrying. “I really hope I don’t stuff up in tomorrow’s final”.
  2. Bodily Sensations – Feeling nervous, restless or tense. Having an increased heart rate. Breathing rapidly (hyperventilation), sweating, trembling. Having trouble sleeping. Experiencing gastrointestinal (GI) problems (butterflies). Wanting to go to the toilet more than normal (for both numbers ones and number twos).

You will see that I have not listed the word ’emotions’ above, as typically, this refers to an individual’s unique experience. For example, when I am nervous, I tend never to sweat, but for others, this is the very first thing that might happen.

Misinterpretations Galore

Where many people go wrong is that they essentially misinterpret the above internal stimuli. Instead of seeing them as either very normal in the lead-up to something important (or even useful), they see them as a problem. They drastically misread these sensations as being an impediment to optimal performance.

So they don’t just worry; they worry about worrying. Or worse, they panic about the worry. This is called metacognitive worry. Sometimes, it can be useful to break down an individual’s experience of anxiety and just determine whether or not it’s actually possible to perform competently.

For example, lack of sleep. Next time you have a poor night’s sleep, go out and train and see what happens. The scientific evidence on sleep deprivation is incredibly clear now. Individuals would need to experience five or six consecutive nights of very poor sleep before it started to have a dramatic impact on anything that they were highly skilled at. One night of prank calls from the team’s practical joker isn’t going to do much.

Some of these misinterpreted reactions of anxiety are actually very beneficial. Look at how the body generally will increase our need to go to the toilet before an important event. Particularly in sports, it is obviously better if you have “emptied” your bladder and bowels well before the gun goes off. That’s all your body is trying to do. To help you. And yes, the fact that you have to go to the loo more often than normal is just a natural consequence of this.

And an increase in breathing rate …. fairly obvious, right? You get the picture.

Not All Anxiety Is The Same

I want to be absolutely clear here that I’m not suggesting that all forms of anxiety are harmless and/or beneficial. Clearly, there are some situations where the original experiences of nervous energy are so powerful that they genuinely block other homeostatic processes. Such as breathing, for example. However, even in these extreme clinical situations, a portion of the problem is caused by the misjudgement of the original internal stimulus.

But the vast majority of ‘anxiety situations’ that come across our desks as sport and performance psychologists are not these extreme types. It’s the normal kind, the healthy kind. It’s the upside of anxiety because the client is invariably involved in some fairly important stuff. Think Olympic Games and/or performing open heart surgery on a toddler. That kind of stuff.

The Inverted U Hypothesis

A large part of anxiety’s poor reputation can be traced back to a theory that is often called the Inverted U hypothesis. In summary, it suggests that too little or too much anxiety is bad for performance. As per the above graph, an upside U or inverted U. I remember very clearly being taken through this theory during my Masters of Sport and Exercise Psychology at Western Sydney University back in 2004. Back then, I did not question it for a nanosecond. Even worse, it was a significant part of my consulting in the first years of Condor Performance. I organically moved away from using it when I realised that the frameworks related to Psychological Flexibility were far more effective.

But it was only earlier this year, when we had the pleasure of having legendary sport psychologist Jonah Oliver attend our annual Condor Performance Summit, that I realised just how ridiculous this theory was.

You see, the theory is one of the most flimsy ever from a scientific point of view. The Yerkes-Dodson Law’s original formulation derives from a 1908 paper on experiments in Japanese dancing mice learning to discriminate between white and black boxes using electric shocks. This research was largely ignored until the 1950s when Donald O. Hebb’s concept of arousal led to renewed interest in the Yerkes-Dodson law’s general applications in human arousal and performance. But virtually no thorough investigation was ever done to prove that elite human performance depended on some anxiety and suffered from too little or too much. Yet, it was assumed to be true and still is in most circles.

So I Leave You With Some Facts …

  • Well-rehearsed gross motor skills are incredibly independent and stable of whatever emotions are being experienced at that time. But as long as these emotions are allowed to exist in their natural state. Anxiety is just one of the many different emotions we experience. In brief, you can perform optimally whilst you are very, very nervous.
  • Fine motor skills and/or novice motor skills are more vulnerable to some common byproducts of anxiety (e.g. shaking), but even in these situations, it’s still the misjudgement of the anxiety that is the greater threat to performance.
  • Anxiety, as with all emotions and many thoughts, is an outcome. It’s a consequence, a result of something. And therefore, we only have a small amount of influence on it.
  • The best way to manage anxiety is to accept it as a normal, healthy part of the human experience. It is even better to see it as an indication that something important is on the horizon. Notice it and commit to the actions/processes of the task at hand.
  • Trying to reduce anxiety is an example of experiential avoidance. Below is a great 4-minute video on experiential avoidance that is worth watching.

And As Always, If You Need A Hand …

Then get in touch via one of these methods: ⏩ Email us directly at [email protected] and let us know more about you and how we can help. ⏩ Fill in one of our four Mental Toughness Questionnaires and tick the box at the end when it asks if you’d like to receive info about our services. We typically respond within 48 hours.

Mental Skills Etc.

Mental Skills are often confused with the methods aimed to help improve mental toughness. One of our sport psychologists sets the record straight.

Mental skills play a monumental part in sporting success.

Mental Skills Are… umm … Skills

The term mental skill (or mental skills) is one of the most misused in elite sporting circles. In fact, it’s used incorrectly almost everywhere in my experience. And here’s why.

The skills are the outcomes, not the processes yet most people accidentally refer to them as the latter.

When we talk about an athlete who is technically skilful we are referring to the amount of technical skill (ability) they already have. We are not referring to how they became skilful only that they are skilful. So with the technical side, it’s quite easy to separate the outcomes (ability) from the processes (how).

Let’s take a soccer (football) player as an example and consider the skill of dribbling the ball. Because the most common way to become better at dribbling is by actually dribbling a ball then the skill and the process got mixed up along the way.

But actually dribbling is NOT the only way to become better at dribbling.

As I explain in this 2020 visualisation video imagining yourself dribbling can be just as effective. So what we end up with is a variety of “methods” that can be used to become more skilful. And these skills are not limited to technical skills. They can and should include physical skills, tactical skills and of course mental skills.

The main reason that the term mental skills is used incorrectly is it is often used to describe the methods when it should be describing the outcomes.

Let’s All Use The Correct Terms

If I were in charge of the “sports science dictionary” so to speak I would insist on the following. All processes (activities) should contain the word ‘method’ or ‘process’ and all outcomes (abilities) should use the word ‘skill’. So for example catching a baseball is regarded as one of the technical skills of baseball. But there might be dozens of processes that coaches use to help their players hone this particular skill.

How This Plays Out For Mental Skills

There are two main reasons why this doesn’t happen for mental methods and mental skills as much at the moment. First, the mental side is less visible and less tangible than say the physical and technical aspects of performance. Secondly, there is very little agreement within the sport psychology community pertaining to exactly what are the most significant mental skills for optimal performance. How many are there? What are they called?

At Condor Performance, we have been diligently working away behind the scenes to come up with our own consensus. It is still too early for us to publish these findings, but I am happy to reveal exclusively to the subscribers and readers of the Mental Toughness Digest that we believe there are, in fact, six primary mental skills. And these six in actual fact all contribute to a seventh, the mother of all mental skills … consistency.

Inspired By Physical Skills

The area of sports science that does the best job of separating methods from intended outcomes is the physical side. Try to finish these sentences off by just using what comes to mind …

  • I could improve my flexibility by …
  • To improve my cardio fitness I could …
  • A great way to improve your upper body strength is by …

In these three examples, the word in bold is the skill – the thing you’re aiming to improve. Therefore the processes need to be added at the end. For example:

I could improve my cardio fitness by running, skipping, rowing, walking, cycling and/or swimming.

One physical with many physical methods. Probably hundreds if we really did some thorough brainstorming.

Now let’s see how you go with the mental side of performance by me revealing two of the six mental skills I alluded to above.

  • I could improve my composure by …
  • A great way to boost concentration is to …

Not Quite So Easy Is It?

Remember composure and concentration are the mental skills here. So the question is what processes might help improve them? Or maintain them if they are already excellent?

For composure (“the feeling of being calm, confident, and in control“) it would appear as if Psychological Flexibility is key.

For the mental skill of concentration, it seems as if sport-specific routines play a major role. Both routines for before you start competing or performing as well the those for whilst you are competing or performing.

What About The Other Four Mental Skills?

All in good time my friends, all in good time. As many of you may know in the past we have attempted to put some of our core ideas online for anybody to access. Imagine the explanation part of sport psychology consulting only, without the conversation part or the individualisation aspect. We are on track to replace all of these self-guided courses with updated ones by the end of 2024 and our followers will get first access when they are ready. In the meantime, the old version of Metuf is still available to trial for free online via this link here.

And if you want to access the full course you can do so via a whopping 60% discount using this code until the new versions become available:

newmetufcoming2024

Just copy and paste the above at the checkout where it says “Have coupon?” and away you go.

Metuf mental toughness training
Metuf – online mental toughness training

Team Unity and How To Improve It

Team unity, also known as culture, is the glue that sticks together the members of sporting teams so that they work together and not against each other.

LONDON, ENGLAND – July 18th, 2013: The Australian slip fielding cordon on day one of the Investec Ashes 2nd test match, at Lords Cricket Ground in London, England.

Unity, Cohesion, Harmony …

Team unity is also known by other names such as culture, team cohesion, and team chemistry. All of these labels describe the factors that can result in some sporting teams being completely unified. Whilst others can resemble the boys from the famous novel The Lord of the Flies. If you have never read the book I’ll sum it up for you. They end up killing each other!

Team Unity is possibly the most intriguing aspect of sporting mental toughness. It is without a doubt the area that athletes expect to be good at without having to do any work. All athletes understand that to improve muscle strength they’ll need to do some work. Most athletes understand that to improve managing emotions they’ll need to do some work. But most athletes expect their teammates to respect them just by existing.

In other words, the culture of most sporting teams, even the professional ones, is typically not that flash. The second factor is that regardless of the current state of your team’s culture it can be improved. That’s right, if it’s currently poor it can be bettered and if it’s already excellent it can still be improved further.

When Team Unity Falls Apart

Between 2005 and 2015 Kevin Pietersen was the top run scorer for the English men’s national cricket team. However, he was regarded by many of his teammates as a prickly character. They tried to address this but couldn’t. Many sporting teams would simply have accepted this and let him carry on playing.

However, unity was considered so important by The England Cricket Board they eventually stopped selecting their top batsman. This article explains the situation in a lot more detail.

How Is Team Unity Best Improved In Sporting Teams?

One of the best ways (but also one of the most costly) is to engage the services of a qualified sport psychologist. I am sure all psychologists working in sport have their own way of going about this. However at Condor Performance, when it comes to improving team unity we love to work mainly with the coaching staff.

One of the main jobs of the coach of a sporting team is to unify the team and then keep them unified. The problem is most of them attempt to do this delicate work under-equipped. This results in millions of well-intended coaches around the world doing an average job of this key component of performance.

So we work with the coach or coaches and put what we call The 10 R’s under the microscope. The 10 R’s refers to five pairs of words that each starts with the letter R. They provide a great starting point for discussions on how to improve the unity of any given team. Of course, these teams don’t have to be sporting groups.

Roles and Rules

It is virtually impossible for a team to be unified without clear rules and roles. If the individual members are not clear about their roles this will cause frustration and infighting. The ‘blame game’ is rife in sporting teams with poor role clarification.

The same applies to rules. What is and is not acceptable should form a key part of pre-season for all competitive sporting teams. The most effective rules are confirmed in consultation with all the members of the team. Then they are written down. Then all parties sign on the dotted line to agree to abide by them.

Does your team work together or are you just a group of individuals?

Relationships and Respect

It is important to mention that the members of a team don’t actually need to be the best of friends. In fact, they don’t even really have to like one another. But they do need to respect one another. Mutual respect tends to result from teams whereby cliques are not allowed to form. In other words, there is some kind of relationship between all members of the team. 

Reassurance and Reasons

More for the coaches but important nonetheless is giving frequent reassurance and reasons to the playing group. Humans are not mind-readers. Athletes are humans too. Some love getting reassurance that they are on track. Others need less reassurance. This is where the magic of the ‘why’ comes in. Letting players know why they’re progressing or struggling is the magic dust.

Ready and Relaxed

One furphy in elite sports is that one of the best ways to boost team chemistry is to win more. This is like putting the cart before the horse. In actual fact, one of the best ways is to help them prepare very well. Performers who feel ready and relaxed tend to get along much better than their stressed counterparts. And of course that proper preparation needs to include all aspects of performance. What are these again? Physical, Technical, Tactical, and Mental.

Recognition and Rewards

In most sports, the wins are often obvious. If your team wins the grand final you will not need our help in celebrating that. I am a much greater believer in recognising and celebrating the less obvious wins. What about the time that your teammate smashes her PB on the Beep Test? Or when all of you are able to attend training without anyone having an injury concern? Teams with a strong culture recognise these smaller milestones.

At Condor Performance we practice what we preach. Due to the monthly approach that we use in our consulting, we all accrue months. Each time a client pays for another month we add one month to our records for that psychologist. We then celebrate 50, 100, 500, 1000 and 2000 months together. For example below is a short video we made when Brian hit 500 months recently.

Do You Need Our Help?

If you are part of a team and you’d like some info on how we can work with you and your teammates please contact us via one of the below.

Music and Sport Psychology

Athletes have been using music for sport psychology purposes for decades. But what type of music is best? Gareth answers this and more …

Sport Psychology and Music – A Great Combination.

Music and Sport Psychology -Intro

Music is very emotional. So is the world of competitive sports. So it makes complete sense that they might be able to work together – and they do. Music and sport psychology have gone hand in hand also ever since the field was first invented over a hundred years ago.

Things really ramped up when athletes were able to listen to music via a portable playing device. For readers over the age of 40, they might remember the Walkman. Walkmans were then replaced by Discmans. MP3 players such as iPods (do they still make those?) took down Discmans. Fast forward to 2023 and the combination of a smartphone and platforms such as Spotify now allow us to listen to virtually anything at any time.

Technology And Sport Psychology

At Condor Performance we are big believers in taking full advantage of the wonders of modern technology.

We were delivering sport psychology consultations via Skype years before the term ‘Telehealth’ was coined. My very first session via webcam took place in 2006. Skype was only created in 2003! Obviously, nowadays we are spoilt for choice. Zoom is still the preferred option for most of our psychologists. But Google Meets and Microsoft Teams have both improved their features recently.

And it’s not just sessions themselves where technology is changing how sport and performance psychology services are delivered. Ever since moving to a monthly approach to our service delivery, we have allowed and encouraged our clients to contact us between sessions. Emailing, texting, and messaging via Whatsapp are ideal for small questions and reminders between sessions.

And of course, finally, there are the Apps. Such is the explosion of Apps designed to improve mental health and performance that we are currently working on a blog post dedicated to just this topic. If you are yet to get reminders after each new article is published then add your details here.

What Type of Music is Best for Sport Psychology?

Probably the most common mistake made in this area is the assumption that fast-paced energetic type music (such as rock and Punk) is naturally best to listen to before the big game. What if you are already very energised, for example by the organic importance of the competition that is about to begin? Do you really need to listen to Tina Turner’s Simply The Best when you’re struggling to keep down your breakfast?

Music for Sports Psychology

One of the cornerstones of our shared consulting framework is that it is better to learn to perform regardless of your current thoughts and feelings. In other words, if you hold onto the belief that you can only play well when you are relaxed, then you’re in trouble. Why? Thoughts and feelings are not that influenceable.

But music can genuinely change feelings. So how about you try this instead? If you’re listening to music as part of a pre-competition routine, then just pick songs that you like. Keep it simple. Also, remember that because the music is coming through a device and that devices are not guaranteeable you need to have a backup in case the battery dies or you leave it at home.

But some music helps us relax and other types do the opposite. This is true. If you are looking to try and change your arousal levels (not that type 😜) then do so as part of training not before you compete or perform. Ideally, if you have embedded some form of mental training into your preparation then part of this wants to be learning to “do” whilst feeling a wide range of emotions. There are not too many better ways to do this than through music.

Calming Music Playlist

Recently I created a couple of playlists on Spotify for my monthly clients. The first is a collection of calming-type songs. These songs would be ideal for an athlete who feels like they need to be hyped in order to perform well. Listening to these songs before training, to lower arousal, might lead them to change that belief for the better.

Calming Music for Sport Psychology

Energising Music for Performers

The songs below are designed to do the opposite. They are fast-paced and upbeat so should increase arousal when listening to them. So these tunes are well placed to be used in training for those who feel like they need to be relaxed to do well but know that the chances of them always feeling like that are basically zero. So pump yourself up in training and become psychologically more flexible.

Energising Music for Sports Psychology

And as always, if you need a hand with any of this or any other mental aspect of your performance then get in touch. Our Intake Team will always try and get back to you within 48 hours.

Performance Consistency

Performance Psychologist Chris Pomfret argues that ‘Performance Consistency’ should be the most highly valued goal for all elite athletes and performers.

The New Zealand All Blacks (rugby union – left) and Manchester City (football/soccer – right) are two of the most consistent sporting teams in the world. But what exactly makes them so good on such a consistent basis?

Consistency – The Ultimate Goal

With a few notable exceptions, there seems to be a ‘HOT or NOT’ element to many sporting performances. Across all sports and levels, it can be common for great performances to be followed by relatively poor ones. This has generally left participants and onlookers perplexed. How is it possible for these players to play so well one week, then so poorly the next? Why am I only excellent some of the time?

This short article will explore some of the reasons behind Performance Consistency and Inconsistency. I will conclude with a few tips on how to attempt a move towards The Holy Grail of Competitive Sport; Performance Consistency.

The Holy Grail

We call Performance Consistency the Holy Grail because it’s the ultimate sport and performance outcome goal. For non-Monty Python fans, the Holy Grail was the cup Christ used at the Last Supper which has been the quest by various pilgrims for centuries.

The Real Holy Grail
The Real Holy Grail

Every athlete knows what it’s like to hit that ‘purple patch’ where everything just seems to click into place. This, of course, is not Performance Consistency as it often comes to an end (often a sudden and ugly one). Performance Consistency occurs when you can extend this purple patch to a few weeks, a whole season, or even an entire career.

What Causes Performance Inconsistency?

I would suggest the number one cause of Performance Inconsistency is the overuse or misuse of performance reviews. In particular, athletes and coaches who misunderstand the amount of influence they have on their performance results (outcomes). In its simplest form ‘a performance’ is the consequence of about 25 to 30 areas of effort. One such area of effort might be (should be) Mental Toughness. On top of these areas of effort, we also have many less influenceable elements aspects such as genetics, weather conditions etc.

After a particular performance, it’s very common for the performer to ‘assign’ reasons for the result. For example, “I played really well because I have a new coach.” Or “I played poorly because I have been out injured.” This then often leads to doing more of the things that you thought caused the ‘good performance’. You might also do less of that which you believed caused the performance decline. And so begins the Performance Rollercoaster – the very opposite of Performance Consistency. Effort becomes reactive (emotional) rather than premeditated (rational) and up and down you go like a Yo-Yo.

The reality is, you will never know exactly what ingredients went into making up a performance. At best you might be able to develop a hunch that links some elements of effort to some variations in results, with a whole heap of unknowns leftover. Thoughts and beliefs are just that – thoughts and beliefs – and although they can feel incredibly reliable the truth is they are perceptions, not facts.

Failure to Plan is a Plan to Fail

Instead, plan your effort without factoring too much on results. Just consider what you believe to be the best use of your time. Spare yourself the distraction of strengths and weaknesses or good and bad. Second, ensure the effort is broken down into very clear categories. Try not to end up with too many of them or too few. Finally, make sure you ‘buy into’ the 4 laws of effort below:

  • Improvement is never-ending. You will never reach a point of mastery and be ‘good enough’ to then move on to something else.
  • The number of ways to improve is unlimited. But the time and resources we have in order to get better are very limited.
  • Improvement is best achieved through the focus on training and practice. This basically boils down to EFFORT.
  • Effort, as a concept, is fundamentally a combination of Quality and Quantity of time focussing on the areas you are targeting for improvement.

What Is Performance, Really?

I love jumping online and examining statistics and reading about new ways to understand and analyze the sports we love. There are endless amounts of data available, which are used to evaluate an individual or team’s performance. These statistics are often seen to be of high importance. They are considered factual because they are quantifiable measurements of performance. Comments such as “it’s hard to argue with the numbers” may help me make my point here. Despite my interest in statistics, I intend to challenge these notions from a sport psychology perspective.

In the current sporting climate, statistics are used by people involved at all levels. From front-office personnel to coaches, players, fans, and even commentators during broadcasts. Due to this saturation of statistical information, it becomes difficult for performers to ignore these numbers. This is particularly the case when they are not trending in a direction they are happy with. But what if statistics only painted a narrow view of the story? What if they didn’t portray the bigger picture when it comes to performance?

A Common Mental Conflict

One of the conflicts I have noticed for clients during my time with Condor Performance is the battle between statistics and strategies. Motivated athletes and coaches are keen to monitor their progress in both skill acquisition and skill maintenance. As performance psychologists, we encourage this through our version of goal-setting and goal-getting principles. We are always cautious of being entirely dependent on statistics for feedback. Results (another word for statistics) are only influenceable after all. This means lots of other variables and factors can impact the result or outcome of your performance. Many of these are outside your bubble of responsibility.

When we begin working with our athletes and coaches we often enquire about their goals and expectations. One of the things I have noticed in these early conversations is that many of the shorter-term expectations are based on statistics. Soccer players will talk about scoring a goal or how many chances they create. Basketball players will discuss points, rebounds, and assists. Swimmers and runners can put a lot of focus on completing their race in a certain time. Sporting officials will often determine a game’s quality by the number of errors they made.

Now before I go any further I want to say that goals are important and we are always in favour of people having them. But sporting success is a little like cooking.

Hmmm, Something Smells Good

The goal of cooking is usually to produce a tasty meal or dish. The goal of high-performance sport is to produce good performances all the time. The best chefs and home cooks know the key is to focus on the process and high-quality ingredients. The best athletes and coaches do exactly the same.

When we become reliant on statistics to measure our performances it can also significantly impact our mental toughness. The uncertain nature of statistics means areas such as our confidence and emotional state can go up and down like a yo-yo. Think of a cricket batter who has recent scores of 24, 4, 14, 1, 43, 3. Or a tennis player who is knocked out in the early rounds of three tournaments in a row. What about a goalkeeper in soccer for a team on a losing streak? Statistics alone paint a certain picture, however, we need to understand more than just the numbers in order to properly evaluate these individuals.

If you would like to bring a little more consistency to your performances, moving forward, then consider getting in touch and asking us about our current availability to take on new clients and associated costs by emailing us at [email protected] today.