B08. Switch

TOC

You make a mistake during a game and get depressed, you become disheartened and only think about the negative results, you feel overwhelmed by anxiety and tension when the next play may decide the outcome. This is the " flight mode " in terms of the fight or flight response. Or you are " freezing " due to anxiety and fear. How can you switch from this negative state to " fight mode " or to " being a calm performer "?

First, stop negative thoughts and emotions for a moment . To do this, use focal points including Quiet Eyes . Then, after stopping for a moment, encourage yourself with self-(pep) talk to get into "fighting mode." To transition to "calm performer," use dynamic hand grips and a pre-play routine .

①Focal point

A focal point is something you stare at for a short time to improve your concentration . For example, it is said that it is a good idea to decide on a focal point in advance, such as a corner flag pole in a soccer game or a prominent pillar in a gymnasium, which is something that does not move in the stadium . It is also said that staring at something about 30-40 cm away from your eyes can improve your concentration. Examples of this include a tennis player stringing the racket before serving, or a baseball pitcher looking at the stitching of the ball. If you suddenly try to thread a needle, you will be able to concentrate all at once.

　　　The important thing is to be aware of the need to use focal points in advance in preparation for such emergencies. To do this, practice using them during regular practice and games.

It has also been said that quiet eye ( QE ), which involves staring intently at the target before a performance such as a soccer penalty kick or a basketball free throw, is effective (Anton GO, et al. 2021). In fact, it has been reported that professional athletes have a longer QE than beginners.

2) Self (Pep) Talk

Self-talk is talking to yourself, and self-pep talk is talking to yourself to encourage yourself . Self-talk not only inspires you, but also includes calming you down. When you feel like you might fail, are overwhelmed by the other person's atmosphere, or are overly nervous, you might say pep talk like "Why are you so scared? Let's be strong!" or "It's time to gear up now," or talk to yourself to calm yourself down by saying things like "It's okay, calm down" or "Focus on the next play!"

③ Dynamic Hand Grip

In situations where one is anxious and tense, such as when making a free throw in basketball or putting in golf, one's movements can become awkward ( freezing or choking ).It is thought that at this time, unnecessary information processing is carried out in the brain's neural circuits, inhibiting information processing in neural circuits that are actually important for performance, resulting in the awkward movement.

In such cases, a dynamic hand grip with the left hand is said to be effective (Bhuvanesh D. et al. 2024). This involves clenching and opening the left fist about twice per second for 30 to 45 seconds before playing . It is said that this prevents unnecessary stimulation to the brain and optimizes performance (Mirifar A, et al. 2020). In the case of chalking, the brain becomes overactivated due to tension and stress, inhibiting the function of the neural circuits necessary for the original swing and putting movements.

④ Pre-performance routine

It has been reported that routines, whether performed alone or in combination, can increase performance levels, although performance-related routines are more effective (Anton GO, et al. 2021).

Types of routines include physical routines that include sport-specific motor movements, such as bouncing the ball before a serve in tennis or dribbling before a free throw in basketball; visualization (imagery) in which the player imagines a successful performance; self-talk that verbalizes motivation and inspires performance; relaxation exercises such as taking several deep breaths before a performance, Quiet Eye , and dynamic hand grips .

By the way, good luck charms such as always putting on socks on the left foot first, wearing your competition clothes, or eating certain foods before an important game are not directly related to performance, but they do seem to help you feel more at ease.