Maintaining and improving focus is a cornerstone of high performance in any sport. Focus enables athletes to execute skills consistently, adapt to changing situations, and maintain resilience under pressure. Below is a structured approach for coaches to enhance an athlete’s focus through psychological strategies and mental training:
1. Understand the Athlete’s Focus Style
- Internal vs. External Focus: Determine whether the athlete performs better by concentrating on internal factors (e.g., body movement, breathing) or external factors (e.g., the ball, target).
- Broad vs. Narrow Focus: Identify whether the sport or position requires a broad focus (e.g., scanning the field) or a narrow focus (e.g., aiming at a target).
Action: Conduct brief assessments during practice to observe which focus style yields better performance and tailor drills accordingly.
The concept of “focus style” can invite some debate, particularly in sports where athletes need to dynamically shift their attention between tasks or environments. In such contexts, it is critical to clarify what “focus style” means and how it applies in practice.
Clarifying Focus Style: A Dynamic Process
“Focus style” does not imply a static or rigid preference but rather a framework for understanding how an athlete naturally directs their attention in specific situations. This understanding helps tailor training to enhance their adaptability, enabling them to shift focus effectively during competition.
In most sports, the ability to switch focus between different types of attention is vital. For example:
- Team Sports (e.g., Soccer, Basketball): Athletes may need a broad focus to scan the field and anticipate plays but narrow it immediately to execute a precise pass or shot.
- Precision Sports (e.g., Archery, Shooting): A predominantly narrow focus is required, but athletes must also manage environmental factors, requiring broader awareness at times.
- Combat Sports (e.g., Boxing, Martial Arts): Competitors need to track their opponent’s movements (broad focus) while maintaining readiness for an opening to strike (narrow focus).
The Bottom Line
Focus is not a single “style” but a trainable skill of shifting attention as needed. While some athletes may have natural tendencies (e.g., preferring broad focus or responding better to internal cues), the ultimate goal is to enhance their flexibility and situational awareness. This ensures they can adapt focus fluidly to the demands of their sport, improving both performance and resilience under pressure.
2. Set Clear, Task-Oriented Goals
- Vague goals can dilute focus. Athletes perform better when given specific, actionable goals during training or competition.
- For example, instead of saying “concentrate better,” instruct them to “focus on keeping your breathing steady between plays.”
Action: Use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) during practice and competition.
3. Implement Mindfulness Training
- Mindfulness improves the ability to remain present and block distractions.
- Techniques like deep breathing, progressive muscle relaxation, or visualization can train athletes to regain focus quickly.
Action: Incorporate short mindfulness exercises (5–10 minutes) at the beginning or end of practice sessions.
4. Use Focus Triggers
- A focus trigger is a word, phrase, or physical gesture that helps athletes “reset” their focus.
- Examples include verbal cues like “eyes up” for basketball players or gestures like a clap for sprinters.
Action: Work with the athlete to develop personalized focus triggers and integrate them into practice.
5. Manage Environmental Distractions
- External distractions (noise, crowd) and internal distractions (doubt, fatigue) can pull focus away.
- Simulate competitive environments during practice to help athletes adapt to common distractions.
Action: Gradually increase the complexity of drills while introducing controlled distractions to build focus resilience.
6. Promote Positive Self-Talk
- Negative self-talk can spiral into a loss of focus, whereas positive affirmations can redirect attention to the task at hand.
- Teach athletes to replace phrases like “I can’t miss” with “Focus on technique.”
Action: Introduce journaling or reflection exercises to help athletes identify and replace negative self-talk.
7. Periodize Mental Training
- Just as physical training follows a periodized plan, focus training should also be structured.
- Begin with basic concentration exercises and progress to complex focus drills as the athlete improves.
Action: Schedule mental focus sessions into training programs, increasing intensity during the competitive phase.
8. Monitor Fatigue Levels
- Mental and physical fatigue significantly affect focus. Ensure athletes receive adequate recovery.
- Encourage quality sleep, proper nutrition, and regular mental breaks during long training sessions.
Action: Implement regular check-ins to assess fatigue and adjust workloads if necessary.
9. Leverage Video Analysis
- Watching performance footage helps athletes identify moments of focus lapses and understand their triggers.
- This reflective practice enhances self-awareness, a critical component of focus.
Action: Review key moments in games or practice with athletes, discussing how focus influenced outcomes.
10. Reinforce Focus with Feedback
- Immediate, constructive feedback during practice reinforces the importance of focus.
- Highlight specific moments where the athlete displayed excellent concentration.
Action: Provide consistent verbal and non-verbal reinforcement to encourage focused behaviors.
By systematically incorporating these strategies into training, coaches can cultivate a high level of focus in their athletes, leading to improved performance under pressure.
