Many athletes possess superb physical talent and skills, yet they either fail to achieve their potential or "choke" under pressure. Other athletes of more modest physical capabilities succeed in competition against more talented competitors. Moreover, some athletes seem to have an extraordinary ability to overcome physical or psychological setbacks. Once of the differences in athletes who succeed and those who fail is the degree of mental toughness that they possess. The development of mental toughness is one of the primary goals of sport psychology.
Step 1
Set effective goals. Edwin Locke, professor emeritus at the University of Maryland School of Business, has researched the process of goal-setting and identified two characteristics of goals that motivate. Effective goals must be both specific and challenging. They must be specific so you will know when you have achieved them and they must be challenging so they will provide you with a pleasing sense of accomplishment. Break down your goals so that frequent achievement of small goals will provide you with constant positive feedback.
Step 2
Take control of your internal dialogue. David Yukelson, Ph.D., Coordinator of Sport Psychology Services at Penn State University, advises athletes to identify situations that frustrate and discourage them and intervene in their own thinking in order to replace negative self-talk with positive, encouraging and realistic mental statements.
Step 3
Practice visualization techniques to imagine successful outcomes. Sit upright in a chair in a dark, quiet room, close your eyes, and visualize positive outcomes as clearly as you can, for example, knocking out an opponent in boxing or crossing the finish line first. Over time, your ability to vividly visualize will improve, leading to increased self-confidence.
Step 4
Use visualization to practice focus training. Focus training is a way of mentally practicing an athletic move, such as a tennis backhand, over and over again. It can be used by injured athletes who are unable to physically practice and by healthy athletes who are physically exhausted. D.L. Feltz, D. M. Landers and B.J. Becker reported in "A Revised Meta-analysis of the Mental Practice Literature on Motor Skill Learning" that focus training can yield scientifically-measurable results.
Step 5
Review your goals periodically. Allow yourself to take pleasure in all that you have accomplished. Don't be afraid to modify your goals if necessary to keep them both realistic and challenging.
Step 6
Redouble your efforts for mental training in the face of any major setback, especially if you have injuries that prevent you from training physically.
Tips and Warnings
- It is easier to maintain a positive attitude if you compete against your own best rather than against other competitors.
- Be aware of the warning signs your body sends. No matter how tough your mind is, remember your body has limits.
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