The Mental Game of Competitions

By Pamela Enders, Ph.D.

It’s no secret that many pro athletes and virtually all Olympic athletes use strategies developed by sport psychologists to enhance their performances. As a matter of fact, sport psychologists say that anywhere from 50 – 90% of success in high level sports is attributed to mental factors. Cheerleaders can also benefit from the mental game techniques used by the pros—especially in preparing for competitions. In addition to the technical or physical preparation, it is recommended that cheer coaches add mental preparation which entails training the mind and body to do what the athlete wants at the time of performance. There are many mental game strategies available including techniques designed to change maladaptive thinking patterns, control excessive physiological activation, sharpen focus and minimize distractibility, reduce anxiety, and many more. Perhaps one of the best known techniques is visualization. This process has been subjected to extensive research which happily supports the belief that it works! Visualization or imagery literally alters the physical state of the brain at a microscopic level. When you visualize something, the brain doesn’t distinguish between something real versus something imaginary. The brain experiences them as one and the same; not only that, the brain isn’t just passively observing, it’s creating new neural connections each time you visualize something. In other words you are changing your brain. Why is this helpful? Because you’re in the driver’s seat. You’re in charge. You are creating the brain you want—a brain that will respond the way you want it to. But—to be effective, it’s important to do it right. And here’s how:

• Sit in a quiet place, eyes closed, and notice your breath.

• Exhale slowly several times.

• Use your out-breath to relax, to let go.

• Scan your body with your mind’s eye, noticing any tension and releasing it with your out-breath.

• Resume focus on your out-breath, letting go, relaxing.

• With your mind’s eye, see yourself in your performance situation, performing exactly as you want to perform (ideal performance state).

• See and feel yourself with as much detail as possible.

• Include details of the competition environment including the lights, noise, crowds, in your visualization.

• When your ideal state is reached, say your cue word/phrase to yourself.

• Repeat over and over to strengthen the connection

This should be practiced at least 20 – 30 times prior to a competition. It can be included with any practice session and need not take longer than 10 – 15 minutes. The cue word is essential because at the time of the competition, the cheerleader uses that power word to reconnect with his or her ideal performance state. It is a message to the brain and body to perform in the way the cheerleader wants. Visualization boosts a cheerleader’s confidence and ensures that the competition performance matches the best practice performance! *

Pamela Enders, known as Doctor Pam, is a psychologist and mental game coach and is a faculty member of Harvard Medical School. She is the author of The Mental Game of Cheerleading: Training for Competitions and The Mental Game of Cheerleading:Tryouts!

Her Web site is www.confidentcheerleadingblog.com 

Article sourced from: Enders, Pamela.“The Mental Game of Competitions.” Cheer Coach & Advisor.Competition Issue 10:22.