Mental Blocks In Sport
In this article, we will explore the concept of mental blocks. Specifically, the kinds of mental blocks that we commonly encounter in a sport and performance context. Without a doubt, some sports are likely to produce more mental blocks than others. Which ones? Those that require manoeuvres such as gymnastics, surfing, and all equestrian sports, to name a few. For the rest of this article, I will use gymnastics as the primary example.
This is what the situation typically looks like when we discover the mental block. A young gymnast is preparing for a major upcoming competition. For the uneven bars, she is confident about the whole routine except for The Def (see below).
The Def (bars)
Description: The Def is a Gienger release move with an extra full twist. In simpler terms, the Def is a skill completed on the uneven bars where the gymnast releases the bar, completes a back salto layout with one and a half twists (540°) before catching the bar again.
In the mind of this hypothetical gymnast, The Def is a mental block. It’s a skill that is so challenging that she can barely imagine being able to do it in training, let alone in competition.
So, how do we know it’s a mental block as opposed to a different type of block? Is it enough to take this athlete’s word for it? Not really.
What are the other kinds of blocks?
The main ones are physical and technical blocks. A physical block occurs when the body prevents the skill from being executed at this time. This might be due to injury or the athlete’s physical size. Think about a junior basketballer who wants to dunk the ball. She knows how, but is just not tall enough (yet) to get anywhere near the ring.
A technical block, on the other hand, occurs when an athlete currently lacks the “muscle memory” to execute a specific skill. A great example of this is when, in golf, a few years back, they allowed long-handled putters. For the non-golfing readers, this is a putter (used on the green) that is much longer than normal ones. The technique required to use this new type of putter differs from that used for a standard, shorter putter.
Many players tried it, encountered technical issues, and then reverted to the old style.
Finally, We Have Mental Blocks
Or maybe we should call them genuine mental blocks. A genuine mental block occurs when the performer genuinely believes they will be unable to perform the skill. And it’s this belief, and nothing else, that is actually getting in the way of them doing it.
Therefore, there are no physical or technical reasons why they should be unable to perform this skill. One of the most compelling pointers that it’s a mental block is if the performer has already done the skill in the past.
Let’s go back to our example of the gymnast. If she has executed The Def before but can no longer do so, this suggests a mental block.
Some sport psychologists may want to investigate whether there is a reason for this. Was there a nasty fall once? Maybe she saw another gymnast try and fail? Perhaps someone has told her it’s impossible. Personally, I prefer to spend the majority of the mental conditioning time on helping them overcome the mental block.
And these suggestions, below, are likely to be the same regardless of the cause. And remember, there is not always a cause. This is mainly due to the limited time we have without our sporting clients. On average, via our monthly approach to consulting, we spend between 90 and 120 minutes “in session” with our clients per month. So, it’s not that we are uninterested in the causes of things (such as mental blocks); it’s that we don’t have time to really delve into them.
Baby Steps
Baby steps refer to simply breaking down the skill into smaller, more manageable parts. Of course, this is usually the domain of coaches, but not all coaches are mentally astute.
Competence (in actions) precedes confidence (a feeling) is the key here. Competence before confidence means that an athlete needs to be able to do something competently before they can feel confident. In other words, telling them “you can do it” is not very effective. Taking baby steps is a great way to overcome mental blocks. If done correctly, there is never a significant leap in difficulty.
For example, let us imagine that The Def is a 9/10 in terms of perceived difficulty. What does a 7 look like? And 5 or 3? Once these have been established, the gymnast can then return to the number at which they feel competent. Let’s say 4/10. With some patience, they can then work their way slowly up through the numbers. Do not, under any circumstances, jump from a 6 to 9 for example.
Separate Actions from Thoughts from Emotions
Another way to overcome mental blocks is by realising that actions, thoughts and emotions are not the same. By this, I mean separating actions, feelings, and thoughts into different types of stimuli. This can be done away from training to start with. Through processes like Really Simple Mindfulness, anyone can learn to observe their emotions and thoughts and therefore not let them stop specific actions from taking place.
As some of my clients are aware, I often demonstrate this during sessions. For example, I will ask them to tap their head whilst saying to themselves, “I am tapping my thigh”. Once the athlete understands that their actions are genuinely independent of their thoughts and emotions, they can utilise this knowledge in training. Using the current example, this means accepting that thoughts such as “I will never be able to do this” are fine. Feelings of panic are to be accepted, and they don’t have to stop you from taking the first step (literally).
And when you combine these two ideas, the result is often very effective.
As always, if you need a helping hand, please let us know.
This article offers a very insightful explanation of what mental blocks are and how they differ from physical or technical ones. I particularly like the emphasis on breaking down complex skills into smaller, more achievable steps, “baby steps,” because it’s a very practical and effective approach. The point about competence preceding confidence also resonates a lot; confidence cannot be forced through positive thinking alone, but must be earned through action and gradual progress. I also appreciate the reminder that thoughts and emotions don’t have to control behavior; learning to separate them is a powerful tool not just for athletes, but for anyone struggling with fear or self-doubt. Overall, this article offers a clear and realistic guide to overcoming performance barriers.
I enjoyed the elements of breaking down the skill into “baby steps” as well as unhooking from the thoughts and creating distance. Another skill that could be used to aid this process is visualisation. Visualising themself performing the “baby steps” and slowly making their way up to the skill would help build the feeling of competence and therefore confidence.