An athlete’s ability to win is based on many things. One outstanding skill of elite athletes is the ability to remain focused during times of high stress. Concentration is a powerful asset in sports, but being able to stay focused takes practice and patience. Many athletes are using meditation to help them stay on target and in winning form.
Relaxing Vs. Imagery
There are many types of meditation. Two types popular in sports training are progressive relaxation techniques and visualization or imagery techniques. Both types ask the athlete to first find a comfortable place to relax with low lights and no distractions. Emphasis is placed on controlled breathing while repeating a long, slow inhale followed by an equal exhale.
Relaxation
Progressive relaxation techniques help athletes release stress from their bodies and completely relax, trying to avoid any thoughts or responding to any distractions. Elite athletes spend many hours a day in physically hard training and this type of meditation is a chance for them to let that go and let their bodies take rest.
In 2006, a study published in the United States Sports Academy’s "The Sport Journal" showed that relaxation techniques seemed to help women golfers over a period of time. Two groups of golfers were studied. One group received progressive relaxation therapy during training and one group did not. Results showed that, while both groups did improve with extra training, the relaxation group scored higher on end tests.
Visualization
In a 1995 report published in the "Journal of Sport & Exercise Psychology," researchers studied two groups of beginner golfers. Two groups were instructed on how to putt. One group was given imagery exercises in which they saw themselves putting correctly and with much self-confidence. Researchers found that the imagery group not only had better putts, they also set higher goals for themselves and stayed with their training more than the other group did.
Visualization exercises require the athlete to imagine a winning scene for their sport. The focus of this exercise is to see yourself executing a flawless endeavor in your sport and to let go of any distractions. Even elite athletes crumble under stress, so the more you can see yourself in winning form, the more apt you are to become that way during game time.
Winning Attitude
A report in a 1992 "Psychology Today" revealed that many Olympic athletes use visualization exercises before major competitions. One gold medalist, high jumper Dick Fosbury, stated that his Olympic success came from “the visualization and imaging process." The report also showed that many athletes use their training for physical toughness and some type of meditation for mental toughness.
References
- "Journal of Sport & Exercise Psychology"; Using mental imagery to enhance intrinsic motivation; Kathleen Martin and Craig Hall; March 1995
- "The Sport Journal"; Efficacy of Relaxation Techniques in Increasing Sport Performance in Women Golfers; Linda LaGrange and Janet Ortiz; 2006
- "Psychology Today"; Visions of Victory; Steven Ungerleider; July 1992
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