A consistent pre game routine helps to establish the positive mindset for success. Athletes should go through a pre competition checklist prior to stepping foot onto the playing field to compete.

       An excellent place for pre game mental preparation is during the normal scheduled warm up. Think of the warm-up routine as your as a mental tune-up prior to competition. The mental preparation has four important purposes including, but not limited to:

       The pre game routine should include putting on your "Game Face" and becoming fully immersed in the "Now" experience, while excluding all not essential thoughts. A pre game routine should not become a superstitious ritual.

       Superstitions are based on the belief that specific behavior resulted in luck, repeating that behavior will bring you more luck. Superstitious rituals are irrational, but in the mind of a believer, the promote a sense of confidence until the ritual doesn't work. Pre game routines are based on science or reason. Superstitions do not have any scientific basis. 

       The pre game warm up or routine should not involve working on technique or mechanics of the performance. The purpose of this type of practice is to improve for a future competition. The warm up is all about performing what you have been training in the practice sessions. Trust what you have trained  and focus on the performance!  

Training Strategies
       Whether you are a developing athlete, elite competitive performer, or professional, there are mental training strategies that can used to boost individual and team performance, plus help in the development of the mental toughness that are necessary in the pursuit of the aspirations in competitive, recreational, or fitness situations is both in practice and competition.. 

       Start by looking at your strengths and weaknesses as an athlete

All one-on-one sports psychology programs include:

       Every athlete looking to improve their performance must learn to:

Athletic Training Strategy

It is human to make mistakes. Even the greatest athletes sometimes fall short of their goals. After a poor performance or loss, athletes may initially feel disappointed in response to a poor performance or a loss. However, if athletes do not view it as a personal disaster or an indication of personal incompetence, a poor performance or a loss can teach athletes a valuable lesson.

2nd: Identify Aspects Of The Performance That Are Controllable

When athletes expect to do well and do poorly instead, it is very important to determine whether the reasons for the loss are controllable or not. For example, two volleyball players were asked why they performed so poorly. One player commented: we could not play well because we did not play as a team and we made too many errors on serve reception.

The second player felt that the audiences were too loud and the opponents were too strong. Only two of these four factors are directly under the athlete's control. According to theory, effort and mental preparation are factors that are controllable, while factors such as style or skill level of the opponents; playing conditions or environment are things that athletes can not control. It is obvious that service reception techniques can be improved by daily practice and 6 players on the court can work as one by setting common goals and obtaining a better understanding each other.

Studies show that those athletes who view their effort and performance as main contributions to their outcome can do better in the future than those who attribute luck or other external factors to a poor performance. So when examining the reasons for a poor performance or an unexpected lose, attention should be focused on the factors that are controllable.

3rd: Examine Competition Goals

There are two types of goals in sport. One is focused on the outcome or the result of the competition. To beat the opposing team or to win a race are the examples of those goals. Studies in sport psychology have indicated that setting outcome goals alone does not enhance motivation or performance. Focusing only on the end product distracts the athlete's attention from the task at hand.

In addition, outcome goals are frequently out of the athlete's direct control. Research indicates that athletes' goals should be based on the process. Examples of process goals are improving one's percentage of passing accuracy to a target or serving the ball to a certain area of the opponent's court. Process oriented goals are more effective, because they can help athletes to concentrate on each play or action. Athletes know exactly what they need to do in order to be successful without worrying about the outcome.

So, after a poor performance or an unexpected loss, athletes need to determine if their goals for the previous competition were properly set on the performance. An old Chinese proverb states "A thousand miles' journey depends on each single step." In other words, one by one process goals can lead to a successful season.

In summary, an unexpected poor performance or loss need not have a negative impact. Athletes who apply proper strategies and draw positive things from such outcomes will gain insight, control and motivation from the experience.

Recommended Reading:

Gill, Diane L., (1986). Psychological Dynamics of Sport. Human Kinetics Publishers, Inc. Champaign, Illinois.

Goldberg, S. Alan., (1998). Sports Slump Busting: 10 Steps to Mental Toughness and Peak Performance. Champaign, IL

Human Kinetics Moran, Aidan P., (1996). The Psychology of Concentration in Sport Performers - A Cognitive Analysis. Psychology Press, Taylor & Francis. UK

General Medical Conditions in the Athlete 2nd edition  by Micki Cuppett EdD LAT...

Essentials of Strength Training and Conditioning 3rd edition published by National Strength and Conditioning Association