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