TWO QUICK MENTAL TOUGHNESS TIPS

I often get asked to work with individuals or teams right before a big performance. When that happens, two tips have emerged as the most helpful for athletes on short notice. I originally wrote this to share those two tips with all the college players headed to DIII Nationals this weekend and DI Nationals next weekend, but really these tips can be used by anyone in any performance.

There is a lot more depth to each of these tips that I will likely touch on in more detail later, but this post is designed to give you just enough to help you perform better today.

Tip #1: Know that nerves are normal
Got the butterflies? Hands or knees a little shaky? Feel like you’re going to puke? That’s all normal. It doesn’t mean you’re not going to play well and it doesn’t even mean you’re “nervous.” All it means is that what you’re about to do is important to you and your brain is sending that message to your body. In response, your body prepares itself to perform and the results are the sensations we label as “nerves.”

• Dry mouth occurs because saliva is the first step in digestion and saliva is no longer needed as the body shuts down digestion and diverts resources to our brain and muscles
• The need to pee, puke or poop is your body expelling what it doesn't need
• Butterflies are what we call the feeling when the acidity level in our stomach changes as digestion shuts down
• Rapid breathing brings in more oxygen and helps expel fatigue-causing waste products
• Rapid heart rate speeds the delivery of oxygen and other nutrients to the body
• Sweaty hands and arm pits is our body's way of cooling itself and keeping our muscles and internal organs at their optimal temperature
• Shaky hands or knees occur because our brain is sending preemptive signals to the muscles to primer quick reaction time.

The bottom line: “nerves” are a normal part of preparing to perform. Sometimes, though, these symptoms can feel like they’ve reached an unhelpful level...if that has happened for you or tends to happen to you, definitely read tip #2.

Tip #2: Breathe
This might seem like the most obvious piece of advice ever, but in those clutch moments it is quite possibly the most important thing to remember...and do. Remembering to take a deep, intentional breath or two can improve your performance in a number of ways:

• Expanding your field of vision and reducing tunnel vision...so you don’t throw straight into a defender that you didn’t see
• Improving fine motor control...necessary for throwing and catching
• Easing muscle tension allowing your body to move naturally...critical for big hucks, solid catches and conservation of energy
• Reducing the intensity of those “nervous” sensations you’re feeling if they’re at an unhelpful level

So, as you warm-up for your first game, pick up the disc off a turn, wait to catch the pull, are standing in the red zone with the disc in your hands looking for the scoring throw – take an intentional breath. Breathe in (through your nose if you can), filling the bottom of your lungs first. Breathe out through your mouth focusing on relaxing your muscles as you do. Repeat and go crush it.

TODAY'S JOURNAL WORK

1. Identify the "nervous" sensations you experience from the list above. Write out how each symptom is actually just your body's way of preparing to perform and how that function can help you perform better.

2. Identify specific times you will breathe intentionally to take control of and improve your own performance.

• Standing on the line waiting for the pull
• Preparing to catch the pull
• Picking up the disc on a turn (especially during  a long point)
• Preparing to cut as the "hot" cutter off a stopped disc
• After having called a foul on another player
• After having a foul called on you
• Other:_________________________

Enjoy! And remember to tag or share with a friend or team you know headed to Nationals or any other big event coming up!