U.S. soccer midfielder Landon Donovan credits much of his improved play to meditation. At a news conference before the 2010 World Cup, he noted, “I’m not going to learn how to shoot the ball better in the next few years. The biggest improvement that I’ve made has been mentally.” The newly confident Donovan is not alone in emphasizing the importance of mental training. Soccer trainers, including Ernest Solivan in “Mastering the Mental Side of Soccer,” credit mental preparation as being critical to success.
Significance
As with other sports, soccer requires psychological skills as well as physical ones, notes Colleen Hacker, sports psychology consultant to the U.S. Women’s National team, in “The Soccer Coaching Bible.” The fast-pace of soccer requires split-second decisions, focus and confidence.
Features
Mental training includes setting goals for performance and outcome, Hacker notes. If you want to become more accurate in your long-ball service during a season, she recommends setting a goal of 20 percent improvement, adding 100 long-ball serves to your practice per week and writing your goals in a small spiral notebook. Write specific goals, for example, “I’ll stay after practice and take 50 volley shots on goal with my right and then my left foot three times a week.” Avoid general goals, such “I want to be a better offensive player.”
Considerations
Try mentally rehearsing what you want to do before practice or a game, Hacker recommends. Vividly create a performance, imagining the techniques you will use and your team’s tactics. Envision that you will project confidence and deal with setbacks and combat fatigue. Imagery training allows you to “practice” without physical fatigue.
Benefits
Mental training helps you avoid the jitters that result in skying the ball over the net or standing unaware that a defender is closing in for a tackle. You need to realize that you can in fact feel calm inside and still compete at a high level, trusting your skills, Hacker notes. Use deep-belly breathing, employ successful imagery and self-talk your way to producing well. Mantras can include “I am powerful and fast,” “I love to play” and “I am prepared and confident.”
Prevention/Solution
You’ll find plentiful distractions during a game if you let yourself notice them, notes Deborah Crisfield in “The Complete Idiot's Guide to Soccer.” Your family might be watching. Opposing players might make cutting remarks. Your mind might wander when the play goes to the other end of the field. Train your brain to screen out what the other team and spectators are saying and listen only to your own coach and teammates. Use lulls in the game to think a few steps ahead about where your opponents are and how you can quickly give your team an advantage.
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