What Athletes Can Work on While Social Distancing
Our world is currently coping with a global pandemic that is affecting the lives of many. Practices and games have been canceled, seasons have been postponed, and daily life has been undoubtedly interrupted. For athletes, it is important to focus on what can be controlled during this period; it is imperative that we find ways to continue working on our game in some way, shape, or form. What should athletes be doing to make the best use of their time while socially isolating? Listed below are three things that athletes can concentrate on right now.
#1 – Practice Mental Training
The mental game is something that should be worked on far more than it is; the words we use and the mindset we create is ultimately a path for our decision making and our formation of habits. Mental training can include a number of components, including practicing positive self-talk, visualization techniques, and goal setting (written or verbal). Youth athletes may find themselves in a unique situation where they may have more free time on their hands to explore and practice mental training skills without school or practices in session.
Our minds are incredibly powerful. The way we talk to ourselves on the field or court, in our heads, or out loud, can severely impact our daily life. Negative self-talk, or shaming, can be incredibly harmful. Picture this: an athlete constantly tells themselves that they are not good at soccer, saying it over and over again no matter how well they play. Here is an even more common scenario: the athlete spends too much time harping on a mistake, putting themselves down, when instead they should be getting their mind right for the next play. If these negative habits are formed on the field, they might transfer over to academics, careers, or even relationships. Self-confidence drops, and as a result, a career that was once a dream might seem more out of reach. The downward spiral of confidence can be a slippery slope.
On the other hand, a positive mindset can do wonders for the athlete. One way to practice positive self-talk is to implement a daily routine where the athlete focuses on creating and repeating positive thoughts. This can be done through writing if you like seeing something or checking progress, and it can be done anytime throughout the day; in the morning when first waking up, before going to bed, or before a practice or game would be ideal times to work on this. Now, because we have more time to practice this, it can be done whenever possible. Maybe after waking up, the athlete says these words out loud in the mirror: “I am strong and confident.” It could be something different each day, and it could be something specific about improving your game. Whatever weaknesses you may have, on or off the field, this technique could be extremely helpful. My weakness was lacking confidence on the field after injuries, so I would emphasize my work ethic and say, “you are a hard-working athlete; fall back on your work ethic when you get frustrated and remind yourself to stay composed.”
Goal setting is another great way to improve an athlete’s game. When creating a goal, remember ‘SMART’: the goal should be Specific, Measurable, Attainable, Relevant, and Time-Bound. Depending on the goal, it could be something you want to achieve in a month, or it could be years down the line. Are you hoping to learn how to strike the ball with your weak foot and hit the target by the end of next month? Are you looking to play Division I soccer in college, two years from now? Regardless, writing these goals is helpful because you have the capability to look back and check them off when they have been accomplished.
Visualization techniques are as simple as closing your eyes and picturing yourself in a situation, dribbling the ball down the field at pace, scoring a game-winning goal, setting up for a corner kick, seeing yourself succeed in various game situations…. The list goes on. With visualization, there is a definite need for repetition. If you get into a habit of visualizing skills and your goals at the end of the day before you go to bed, you may find that your actions will follow.
Mpowher Athlete offers several programs that would benefit the female athlete during this time where most of us are quarantined or isolated from others. It is a great opportunity to focus on the mental game. Below are a few of the programs that may be beneficial:
… And many more! Here is a link to get started: https://www.mpowherathlete.com/pillar-program-index
#2 – Individual skill work and fitness
With no practices or games, now is the time to hone in on individual skill work and personal fitness. For soccer players, maybe it is incorporating sprints into your workouts two or three times a week, or dribbling with the ball at speed in your backyard every other day. This will depend on the individual and team goals. For competitive athletes, this is an opportunity to get creative!
#3 – Communication (email, phone, group chats, etc.)
Communicating with teammates, coaches, mentors, and other athletes is a great way to stay involved in sports and to connect with others while still keeping your distance. Difficult times seem to really bring people together and unite them for a common cause. Maybe Skype is the method of communication that you use with your teammates, or maybe you text in your team group chat about what fitness workouts you completed, and you ask what others have been doing. Group interaction via technology, specifically social media and messaging, can be useful in a time like this. At least in this way, you are still growing as a team and staying connected.
When faced with a challenge, an athlete knows that the only way out is through. We will get through this time together. Stay safe, everyone!