PART 2: HOW TO STAY IN THE ZONE - STRATEGIES FOR SUCCESS WHEN COMPETING

Do you want to perform consistently at your best? Do you struggle to stay in the zone? You need techniques to stay in your winning mindset. Read this post to learn the strategies top athletes use to perform in competition like they do in practice.

What is the Zone?

The zone is your winning mindset. It is when you are in your ideal mood, you have the right intensity and, your mind is focused on how to play well and your game plan. You are using helpful thoughts, and your confidence is high. You are mentally and physically prepared to compete and overcome any obstacles you will face.

Why is being in the zone important?

If you are consistently in the zone and mentally prepared, you will perform consistently at your best.

In the zone you are at your optimum confidence level so you can overcome tough situations and bounce back quickly from mistakes
You are in your best mood, you are composed and don’t let unwanted emotions get in the way of playing well
You don’t make unnecessary errors
You are using helpful thoughts and are focused on game-related information
You are more likely to execute your game plan and ignore distractions
You have the right intensity and energy level so you will stay motivated and energized even when things don’t go your way
You will be ready to fight for every point and be resilient under pressure

How to stay in the zone:

First it is important to identify your winning mindset. Everyone has a different optimum energy level and mindset – their zone. To begin think about when you play your best what mood or emotion are you in.

For example some athletes need to be calm and relaxed compared to others who need to be excited and have high energy. Write down your ideal emotion and also your ideal energy level out of 10. Where 10 is the highest energy you get and 1 is the lowest. Remember both of these need to correct for when you play your best so don’t just guess, really think about it.

To get in the zone before you compete you need to use a pre-game routine. Every athlete needs to develop a pre-game routine that mentally and physically prepares them to perform at their best. Read Part 1 here to develop your own successful pre-game routine.

When you are competing it is important to be able to get back in the zone. There are going to be times during every game or competition where you are in and out of the zone. No athlete can be in the zone at all times, not even the pros! What is important is to have techniques you can use to get back in the zone quickly.

The athlete who is more consistently in the zone is more likely to perform at their best for longer and more likely to win. Read the techniques below to get an advantage over your opponents.

There are two types of techniques you need to have:

For when you need to improve your mood or increase your energy level
For when you need to calm down or decrease your energy level

You need to be able to use both types successfully to return to the zone. I have included examples of both techniques below that top athletes use to get back in the zone.

1. TECHNIQUES TO IMPROVE YOUR MOOD OR INCREASE YOUR ENERGY

Examples of when these can be used are: When you are sad/upset, if you are lacking motivation or not putting in enough effort, you have lost confidence, you are tired or too relaxed, you are losing focus or thinking too slowly or, if things are not going your way and you are being negative about yourself.

Cue Words e.g. dominate, play hard, be aggressive
Visualization:
Past successful performances
You performing successfully in the upcoming game
You dominating your opponents
Powerful/Motivating Images
Use Motivating Songs or Music that pumps you up. Obviously you can’t listen to music when playing but athletes have successfully played music in their head when performing and it has had the same effects
Positive Affirmations (specific to how you want to feel)
Review your game plan
Remind yourself of your strengths
Psych up Breathing with psych up words
Mood Words: Words that focus your mind on a specific emotion or feeling
Review your goals to motivate you
Use thought control techniques
Extra Physical Activity e.g. jumping, bouncing up and down on your toes

2. TECHNIQUES TO CALM DOWN OR DECREASE ENERGY

Examples of when these can be used are: When you are frustrated or nervous, if you are over-confident or have out of control energy that is stopping you from focusing correctly, you are over-thinking, your breathing or heart rate is fast or, if you are struggling with fear of making mistakes.

Cue Words e.g. focus, relax and go, calm and collected
Use Calming Music or Songs that remind you to stay calm. As discussed above you will have to play this music in your head as you obviously can’t actually listen to it when performing
Visualization:
A calm scene e.g. a beach
Calm colors e.g. blue
You correcting your mistakes
You overcoming obstacles/tough situations
Relaxation:
Deep breathing
Psych down breaths with psych down words
Progressive Muscle Relaxation
Mood Words: Words that focus your mind on a specific emotion or feeling
Focus on things in your control for example you and your play, your game plan or, your mindset
If you are nervous focus on external objects such as the ball, the net, other players etc. and avoid focusing on thoughts. Do something to distract yourself

I have included specific examples below of how athletes I have worked with have applied these techniques successfully:

In-between games analyze different situations I may face so I can be prepared
Play music in my head to pump me up
Review my game plan and visualize myself executing each play successfully
Check your equipment and make sure everything fits comfortable
Go over my game plan in my head or read over my notes during breaks
Breathe into each step, focusing on getting muscles really loose
Focus on game strategies/back up plans, visualize myself doing everything at my best and beating my opponents
Read over positive affirmations to remove negative thoughts
Visualize performing key plays, focusing on how my body feels
Visualize the energy of the crowd and what it feels like to make a big play
Use cue words during warm-up to stay focused
Focus on mine and my teams goals and imagine achieving them
Use cue words to stay focused on my technique

How to apply these techniques?

First practice all of these techniques. You can then decide which ones work best for you and quickest. Choose 2-3 techniques from each category. Finally remember to use these when performing as soon as you realize you are out of the zone and not in your winning mindset.

If you want help to develop your own techniques to stay in the zone, Contact Me here to schedule a mental training session.

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