A Simple Tip to Practice NOT “Choking” Under Pressure

A Simple Tip to Practice NOT “Choking” Under Pressure

Is there anything worse in sports than choking under pressure? An athlete or team losing a big lead or making unforced errors when victory is within reach are of the most infamous moments in sports history. There is nothing that exposes the lack of mental toughness more than choking under pressure like this.

Unquestionably, if an athlete can find a way to practice NOT choking under pressure they would. However, it’s extremely difficult to simulate the pressure of a meaningful moment in a big competition in practice. By far, the best way to perform better under pressure is to gain experience performing under pressure. Indeed, there is no true substitute for the real thing.

However, this does not mean you shouldn’t try anyway. As the saying goes, perfect is the enemy of progress. So, don’t let what you can’t do stop you from doing what you can do.

The late sports psychologist and bestselling author of the classic book Mind Gym, Gary Mack, would tell you the same. He shares a simple tip for athletes to practice the two mental skills they need most to perform competently under pressure. Breath control and focus.

Mack writes the following:

Have you ever stepped into a cold shower or icy lake or swimming pool? The cold takes your breath away. Your first impulse is to get out. But if you breathe and stay focused you gradually become accustomed to the water temperature. The experience is akin to performing under pressure. By breathing and focusing you can systematically desensitize yourself.

If you are an athlete or coach athletes, I challenge you to add this process to your practice routine at least once or twice a week. The ability to breathe adequately to control anxiety and focus on the right things when extremely uncomfortable is a skill that athletes can improve with practice. Moreover, ice baths have the added benefit of aiding in muscle recovery. This practice is truly a win-win for athletes.

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