Peak performance is when our behaviour exceeds our average performance or an episode of superior functioning. Or as Gerson (2006) put it, “Performance that is significantly above average or normal”. Peak performance is a consequence of both physical and psychological factor, with the key characteristics being: No fear of failure; No over-analysis of performance; Total immersion in the activity; Narrow focus of attention; Effortless performance; Feelings of control; and Time / space disorientation (usually everything feels in slow motion). This experience is commonly called “being in flow” or “in the zone”.
Within performance psychology we aim to enhance the ability to reach this “flow” state by:
Within performance psychology we aim to enhance the ability to reach this “flow” state by:
- Maintaining a positive attitude
- Following precompetition plans
- Optimizing physical preparation
- Attaining optimal arousal levels
- Achieving appropriate motivation
- Focusing on the task
- Keeping positive interactions
- Goal setting – developing some accountability for actions; and should be based on the SMART method, embracing both long and short term goals (we cover this in the previous newsletter)
- Motivation – the direction, intensity, duration and quality of effort. Best results come when we have chosen to participate as a method for developing ourselves
- Self-belief – best developed by regular accomplishment, but can also be assisted by vicarious experience and verbal persuasion
- Management of emotions – particularly reducing negative thoughts and finding an arousal level that best suits our own performance
- Attentional control – improving concentration and removing distractions. Using routines can be really useful here
- Cognitive development – there needs to be a learning process to aid development of peak performance (i.e. what did you take from your last performance?)
- Imagery – using all of the senses to create or re-create an experience in the mind
- Life balance – regularly overlooked, but highly important to manage health and wellbeing (particularly because decision making is impaired when stressed)
- Working with others – there are always going to be others that you are required to interact with, even in individual sports. Working towards shared objectives is essential
- Dealing with change – choosing the most appropriate coping strategy to deal with the specific situation