Chris Mance II - Mental Skills Coach

The post-season is a different beast than the regular season. The stakes are higher, and the atmosphere is more intense. In this environment, an athlete must be at their absolute best to achieve their goals. However, reaching peak physical condition is only half the battle; to truly excel, one must be mentally prepared. Unquestionably, mental fortitude is the linchpin of post-season success. It enables athletes to handle pressure, overcome challenges, and perform under scrutiny.

This mental readiness doesn’t happen overnight; it’s a cultivated skill, honed through specific, targeted strategies that athletes should ideally carry over from the regular season. However, for athletes who may not have initiated any mental strategies during the regular season, it’s never too late to start. Beginning with small, manageable steps now can still make a significant difference. These initial efforts lay the groundwork for a more comprehensive mental training regimen that can be further refined in the off-season. The key is to continuously build mental resilience, preparing not just for the immediate, but for future competitions as well.

As a mental skills coach, I’ve seen firsthand how mental preparation can make or break an athlete’s post-season performance. Below are my five best tips that are not just theories but are tried and tested fundamentals that have propelled high school wrestlers and other athletes to their peak performances when it matters most.

1) Refine Proven Techniques and Show You Have Learned from Past Errors

Every athlete has room for improvement, and the post-season is the perfect time to refine and enhance techniques that have proven effective. More importantly, it’s the time to show that you have learned from past errors and catapulted yourself to that next level.

This process is not just about correcting and perfecting tactics; it’s about developing a mindset that views continuous learning as the steppingstone to future success. By focusing on the application of learning, athletes transform their approach, turning tactics into strategy and strategy into growth.

2) Double Down on Mental Preparation

Mental preparation is not a one-size-fits-all solution. It’s about finding what works for you and intensifying those efforts. Techniques like visualization, positive self-talk, journaling, and mindfulness are more than just practices; they are tools that build mental resilience. Doubling down on these techniques helps athletes stay focused, manage stress, and maintain a positive mindset, which is crucial for post-season challenges.

If mental training is new, stick with what’s simple rather than overdoing techniques at this stage. The best place to start is with visualization and self-talk.

3) Maintain Strength and Conditioning Programs without Overtraining

Physical conditioning is undeniably linked to mental preparedness. A well-conditioned body supports a well-conditioned mind. The key in the post-season is to maintain peak physical condition without overtraining. This balance ensures that athletes are not just physically ready but also mentally sharp, as physical fatigue can greatly impact mental clarity and focus.

To strike this crucial balance, it’s important to listen to your body and be mindful of its signals. Overtraining can be counterproductive, leading to both physical and mental burnout. Work with your coach or a trainer who can provide personalized advice and adjust your training program as needed. They can help you find the right balance between maintaining peak performance and overtraining.

4) Wake Up Each Day with a Focus on Nutrition and Hydration

What an athlete eats and drinks plays a significant role in their mental preparedness. Proper nutrition and hydration are critical for maintaining energy levels, which in turn affect cognitive functions and decision-making skills. A balanced diet tailored to an athlete’s specific needs can significantly enhance both physical and mental performance.

To ensure that proper nutrition and hydration are a priority, it’s crucial to start each day with a mindful approach to what you consume. Begin your morning with a routine that fuels your body and mind effectively. A key component of this is pre-planning your meals, snacks, and fluid intake. By doing so, you ensure that your nutrition throughout the day is deliberate and beneficial, rather than leaving it to chance or succumbing to random cravings.

5) Prioritize Rest, Recovery, and Injury Prevention

Finally, rest, recovery, and injury prevention are the bedrock of mental and physical health. Quality sleep, effective recovery strategies, and proactive injury management not only keep athletes physically fit but also ensure they are mentally alert. The confidence that comes from being physically healthy directly translates into mental confidence, completing the cycle of preparation for the post-season.

To optimize rest and recovery, athletes should consider incorporating additional practices such as regular stretching to improve flexibility and reduce muscle soreness. Ice baths or contrast water therapy can also be beneficial in reducing muscle inflammation and aiding recovery. Additionally, taking time away from digital distractions like social media, gaming, etc. and replacing it with nature walks, reading or family time can help maintain mental focus and ensure better sleep quality. These practices not only aid in physical recuperation but also contribute to mental well-being, completing a comprehensive approach to recovery.