Updated: Nov 20, 2018
The mental skills presented here are necessary for performing well in sport, as well as in non-sport performance situations. At Performance Strength Lab we believe that these skills are learned and can improve through knowledge and practice.
1. Set High Realistic Goals and Commitment
● Set long-term and short-term goals that are realistic, measurable, time oriented;
● Are aware of their current performance levels and are able to develop specific,
detailed plans for attaining their goals;
● Are highly committed to their goals and to carrying out the daily demands of their
2. Use Positive Self-Talk
● Maintain their self-confidence during difficult times with realistic, positive self-talk;
● Talk to themselves the way they would talk to their best friend;
● Use self-talk to regulate thoughts, feelings and behaviors during competition.
3. Use Positive Mental Imagery
● Prepare themselves for competition by imagining themselves performing well in competition;
● Create and use mental images that are detailed, specific, and realistic;
● Use imagery during competition to prepare for action and recover from errors and
4. Manage Anxiety Effectively
● Accept anxiety and high arousal as part of sport;
● Realize that high arousal can help them perform well;
● Know how to reduce anxiety when it becomes too strong, without losing their
5. Maintain Concentration
● Know what they, personally, must pay attention to during each competition or sports situation in order to perform their best;
● Know that distraction comes from external (crowd, other competitors) and internal (negative self-talk, fatigue, arousal) sources;
● Develop cues to help them regain their focus when concentration is lost during competition;
● Have learned how to play in the “here-and-now”, without regard to either past or anticipated future events.