Concentration

Concentration, or attentional focus as it is commonly referred to in the sport psychology texts, is defined as “the ability to focus on the task at hand while ignoring distractions” (Brewer, 2009); and in sport generally consists of three main parts:

Selective attention (focusing on the relevant cues in the environment)
Maintaining that attentional focus over time
Having awareness of the situation

While most people believe that concentration is an all-or-nothing phenomenon, research has discovered that various types of attentional focus are required during sport performance dependent on the situation. As a simple explanation a football player requires a broad focus to scan the playing field for an appropriate teammate to pass to, but will require a narrow focus (i.e. on the ball) when attempting to make that pass. It has long been acknowledged that even skilled performers can have difficulty staying in the present, especially in competition environments, and end up utilising an inappropriate focus of attention (which can have a highly detrimental impact on their performance). This difficulty is usually compounded by some form of distraction. External distractions (visual / auditory distractions; gamesmanship by other competitors; weather) can cause sudden breaks in concentration, but can be overcome by reframing or refocusing attention onto task relevant cues.

In our experience working with athletes at all levels, it is internal distractions that are most disruptive to performance. Internal distracters can be caused by: choking under pressure; fatigue; or over-analysis of body mechanics. However, two other internal factors are generally more detrimental:

Attending to past events – “I can’t believe that just happened”; “I never perform well at this venue”; or “I hope I don’t perform as bad as my last race”
Attending to future events – “I need to put in a good performance”; “I don’t want to finish last”; or “What if everyone is stronger than me?”

I am sure that all of you have had thoughts like these during a performance; we know that we have. The impact of internal distracters can be much longer lasting and will have a greater impact on performance. Our cognitive processes do affect our physical ability and we certainly subscribe to the notion “if you believe you can or cannot, you are probably right”; so by improving our concentration skills it is possible to be more positive mentally.

We also know from the available research that only limited time is spent actually rehearsing concentration skills. These are skills, like any other skill, that require time to develop and without any training / practice will diminish over time. As such a number of techniques and strategies have been developed to improve concentration during training and competition:

Use simulation in practice
Using positive self-talk or cue words
Visualization
Employ non-judgemental thinking
Establish routines (embed those superstitions that we all have)
Develop competition plans
Practice eye control
Stay focused on the present
Overlearn skills

While there are also a number of general (non-sport related) strategies that are also useful:

Brain training computer programs – these range from simple apps on your smart phone to very expensive specifically designed neuroscience approaches
Number grid – 10x10 grid of two digit numbers. Put one minute on the clock and starting at 00 mark the numbers in sequential order (i.e. 00-01-02-03 etc.). Scores above 25 are considered good
Shifting attention – use exercises to shift your focus from broad to narrow, or from external (seeing) to internal (visualising)
Stork stand – stand on one leg, with your arms outstretched and eyes closed, for as long as possible
Maintain focus – pick an object and concentrate on it, blocking out all distractions and irrelevant thoughts. Once you can do this for 5 minutes, specific distracters can be added

As we have regularly discussed in these newsletters, when we are performing well and in “flow” we do these things automatically. However, maintaining concentration over a sustained period of time is difficult (but not impossible). With appropriate training and practice we all can improve our concentration to focus on task relevant thoughts and give ourselves the best possible chance to perform at our peak.