Do It Yourself Sports Psychology

Watching an athlete during a peak performance can be thrilling. The culmination of natural talent, hard work and mental toughness looks effortless when a competitor is on his game. When athletes perform poorly, however, they risk turning one bad outing into a losing streak if physical tension and psychological stress become unmanageable.Techniques that encourage relaxation and the development of mental focus are helpful in combating the effects of stress on an athlete. Centering is one such technique that, if practiced consistently, can help a competitor regain his edge.

Instructions

  1. Centering

    • 1

      Sit or stand with your feet a hip width apart and flat on the floor. Let your arms rest at your sides.

    • 2

      Shut your eyes and focus on a word that describes the performance and attitude you are striving for. Words like "confident," "strong" and "focused" are good possibilities.

    • 3

      Breathe evenly through your nose and continue to focus on your word.

    • 4

      Breathe in deeply by using your diaphragm. Count to four as you inhale.

    • 5

      Hold your breath for two counts.

    • 6

      Exhale to a count of four. Breathe out through your mouth.

    • 7

      Focus on your word as you exhale.

    • 8

      Relax your body through the exhalation and the word to shift your attention back to competition.