Be Realistic: Concentration is mentally draining. Identify "critical moments" when focus is most needed.

Use Cue Words: Self-talk words (instructional or motivational) to trigger specific responses or redirect attention (e.g., "focus," "race").

Practice with Distractions Present: Simulate competitive environments (e.g., meet sounds, verbal taunts) to build immunity and maintain focus.

Practice Shifting Attention: Develop the ability to shift between attentional quadrants (e.g., broad external to narrow internal). Practice scrolling through different attentional directions during intervals.

Routines: Create and practice competition routines (warm-up, pre-race actions, imagery) to focus attention and reduce distractions.

Exercises to Develop Concentration Skills

Concentration Exercise 1a: Identifying your Concentration Tendencies in Practice

Recall and assess your focus during warm-ups, technique drills, last intervals of sets, drylands, and kick sets. Identify preferred focus for neutral/negative impacts.

Concentration Exercise 1b: Where Am I Focusing?

Identify attentional style tendencies in various situations (e.g., repeat 100s, stroke drills, on blocks, coming off a turn, after DQ, leading a race, goggles fall off, great race/set). Determine which styles need work.

Concentration Exercise 2: Focusing Under Pressure

Change of Focus Drill: Select 30 seconds to 2 minutes to focus on one aspect of performance (e.g., kicking, rotation, breathing). Change focus during intervals.
Simulation Training: Recreate competitive situations in practice to become familiar with stimuli and reduce distraction.
Distraction Drills: Practice performance routines despite deliberate verbal and visual distractions from teammates/coaches.
Quality Practice: Short, intense workouts requiring immediate focus from warm-up to ensure intense focus while performing well.

Concentration Exercise 3: Establishing a Refocus Routine

Recognize distractions: Identify factors that draw attention away from crucial performance elements.
Select your focus: Identify performance factors requiring concentration.
Prepare to concentrate: Reduce stress and anxiety to achieve a passive, relaxed mindset. Focus on controllable stress.
Create concentration cues: Use simple, positive, personally meaningful words, images, or actions as reminders to concentrate.
Create your own refocusing routines: Anticipate distracters and decide on responses. Practice until instinctive.

Concentration Exercise 3: Refocus Form A (Example)

Distractions	Coping response to minimize negative impact	Attentional cue
Comments by spectators or opponents	Centering breath, followed by positive affirmation	"Focus on my race"
Poor morning swim	Focus on specific aspects of upcoming race	"Another opportunity"
Negative thoughts and self-doubts	Immediately use thought-stopping technique, replace with positive, productive affirmation	Visualize big red stop sign

Concentration Exercise 3: Refocus Form B (Plan for the Unexpected)

Anticipate and plan responses for unexpected situations:

If my heat is delayed, I will...
If there is a false start, I will...
If I am in lane 1 (and never