Concentration for Athletes

Cheatsheet Content

Concentration: Focusing on the Right Thing at the Right Time The ability to maintain concentration while immersed in pressure is critical for optimum performance. Successful athletes block out unnecessary distractions while responding to important cues. What Is Concentration? Paying attention to the right things at the right time. Ability to attend to relevant factors and disregard irrelevant factors. Requires identifying attentional demands to direct focus effectively. "Chance favors only the prepared mind." Figuring Out What to Focus On A primary challenge is identifying the "right things" and "relevant factors" in various practice and competition situations. Controlling the Controllables Focus mental energy on things you can control, rather than uncontrollables. Avoid focusing on mistakes: Let the event go, move on, and focus on the present. Avoid focusing too far in the future: "What if" games negatively affect concentration. Focus on the "here and now." Follow the K.I.S.S. Principle (Keep It Simple, Swimmer) It's unrealistic to focus on too many things (stroke rate, technique, breathing, race strategy, coach feedback, attitude) at once. Attending to too Many External Cues: Overwhelming external stimuli can distract from internal cues. Overanalysis of Body Mechanics: Too much focus on technique can sometimes hinder performance. Find the right balance. Rule of Thumb: Realistically attend to no more than 2-3 critical things during a race or set in practice (e.g., body rotation, acceleration into turn, stroke rate). Dimensions of Attentional Style (Nideffer & Sharpe, 1978) Understanding these four dimensions helps develop concentration skills. Width (broad -- narrow): How many things you are paying attention to. Broad: Many things (e.g., quarterback scanning field). Narrow: One or a few things (e.g., golfer putting). Direction (internal -- external): Whether attention is focused on thoughts/feelings or environmental events. Internal: Thoughts, feelings (e.g., swimmer imaging race). External: Events in environment (e.g., baseball player watching pitch). Attentional Styles Matrix External Internal Broad Taking in competition environment Athlete mentally preparing entire competition plan Narrow Adjusting your start position Focus on feel of underwater pull How to Use This Information Determine your strengths and weaknesses in these four attentional styles. Athletes in closed skill sports (e.g., swimming, diving) often benefit from a narrow-internal focus. Athletes in open skill sports (e.g., soccer, tennis) often use a broad-external focus. Mastering all four styles is important. Strategies to Enhance Concentration Skills Understanding "where you attend" in practice: Become aware of your focus during practice and identify how it impacts performance. 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 swim well in lane 1), I will... If I have a bad warm-up, I will... If I swim poorly in prelims, I will... Other possibilities... Coaches Guide: Teaching Concentration Strategies and exercises for coaches to help athletes improve concentration: Explain concentration: Define it and explain its importance. Controlling controllables: Discuss what athletes can and cannot control in practice/competition to direct attention. Attentional styles: Teach the four styles and help athletes identify strengths/weaknesses. Common problems: Cover common concentration problems and skills to prevent them. Exercises: Use exercises to raise awareness of athletes' own concentration practices. Grab 'em Exercises Older Athletes - Concentration Grid: A 10x10 grid with numbers 00-99. Timed task: find numbers in order while a partner distracts. Helps demonstrate concentration power and impact of distractions. Younger Athletes - Tray Memory: Prepare a tray with 10-20 items. Athletes study for 1 min with loud music/meet sounds. Recall as many items as possible. Discuss distractions.