The Invisible Arena: Winning the Mental Game

How to develop your human performance skills

Author

Drew Jankowski
November 01, 2023

The Invisible Arena: Winning the Mental Game

Hey Team,

Ready for an edge that doesn't involve more weights or another lap? It's time to talk tactics—not the ones that require more grind, but those that demand a sharper mind. This is about the mental prowess that carves champions out of contenders.

You're no stranger to hard work, but let's pivot: what if your biggest gains are waiting where sweat can't reach? It's time to dive into the strategies that elite athletes use to not just play the game—but to master it.

Ready to explore? Here we go.

What are Human Performance Skills (and why do I need them)?

In the arena of competitive sports, athletes are often fixated on the tangible—how fast they can run, how accurately they can shoot, or how consistently they can perform. But there's a dimension to athleticism that transcends physical prowess and the shimmer of equipment: Human Performance Skills.

To understand Human Performance Skills, we must first define the key aspects of overall performance:

  1. Fitness - are you in the right shape/condition to perform the way you need to?

  2. Physical Skills - can you execute the fundamental skills required?

  3. Equipment - do your cleats fit?

  4. Performance Skills - what do you have in your arsenal to make the most of the first three pillars?

Let's break it down, shall we? Fitness and Physical Skills are the baseline—your raw materials. They're essential, but static; once the game starts, they're as unchangeable as the rules of the game itself. Equipment is your arsenal, yet it's only as good as your ability to use it under pressure, and depending on your sport you may not be able to change it at all.

This framework, drawn from the insightful "Be A Player" by Pia Nilsson & Lynn Marriott, speaks volumes beyond the putting greens of golf. I've done most of my study through golf, as that's my sport of choice, but the framework expands to other sports just as well. The authors lay it out plainly: once you're in the thick of competition, three of these pillars are set in stone. The fourth pillar, Performance Skills, stands uniquely pliable, ready to be shaped and reshaped in real-time.

Nilsson and Marriott spotlight the essence of human skills: self-awareness and self-management. These aren't just feel-good phrases; they're the bedrock of mental acumen that dictates whether you crumble under pressure or rise to the occasion.

By honing your human performance skills, you empower yourself to exert control in an uncontrollable environment. You learn to navigate the internal landscape of your mind—its peaks of confidence, valleys of doubt, and the unpredictable terrain of emotions.

So, as you lace up your sneakers or strap on your helmet, remember this: Your greatest asset is not merely what you bring to the field but how you wield it. And it's this internal mastery, the command over your human performance skills, that can tip the scales from a good athlete to a legendary one.

Think through your own time spent on your sport. How much time do you spend on each pillar? Be honest - are you spending enough time on the human performance skills that will allow you to make the most of what you bring to game day? Let's look at some real ways you can build these skills.

Key Human Performance Skills and Their Development

Mastering one's mental game is an intricate dance of self-awareness and self-management. These cornerstones of human performance skills are the invisible gears turning beneath every elite athlete's prowess. Here's how to engage and refine these essential skills.

Self-Awareness

Self-awareness is the inner mirror. It's about recognizing your thoughts, emotions, and responses as they occur. But how do you cultivate such a nuanced skill?

Meditation: This ancient practice is akin to weightlifting for the mind. It sharpens focus and fosters an acute awareness of the present moment. Apps like "Waking Up" can guide you through this mental conditioning. The goal is not to cultivate a perfectly still and quiet mind, but rather to observe your thoughts and to return to your breath when you notice your mind has strayed from that simple, centering constant.

Breathing: The breath is a powerful ally. By adopting rhythmic breathing techniques—such as box breathing or using the BreathPacer app—you can anchor your attention and regulate your body's stress responses.

Focus Checkpoints: Establish moments in your routine or even throughout any old day to assess and adjust your focus. Ask yourself: "Am I present?" or "What's my body telling me?" These checkpoints can transform a fleeting thought into a conscious action.

Growth Mindset: Embrace every challenge as an opportunity. Carol Dweck's seminal work, "Mindset", illuminates how adopting a growth mindset propels you beyond perceived limits, turning setbacks into setups for future triumphs. When you cultivate the idea that every challenge is a learning opportunity, no matter the outcome, you will be more willing and ready to accept and adapt as needed.

Self-Management

Self-management is taking the reins of your mental state, steering it towards optimal performance aka the flow state (more on this in the future). It involves a suite of strategies tailored to maintain composure and harness your focus. You might find it interesting that Meditation and Breathing can fulfill both sides of the awareness-management flywheel.

Meditation: Beyond awareness, meditation equips you to manage the tides of your inner world, giving you the composure to remain undisturbed by the waves of competition.

Breathing: By controlling your breath, you command your nerve. Steady, deep breaths are the quiet whisper that calms the storm within, especially when the stakes are high. Box breathing is a great way to dial in and manage any arousal you might be feeling. You can also use breathing to key yourself up if you are feeling low energy by extending in-breaths through your nose and shortening out breaths through your mouth.

Counting: Sometimes, the simple act of counting can serve as a metronome for the mind, providing a rhythm that keeps distracting thoughts at bay. I will often count my steps between shots on the golf course to take my focus off specific golf shots and give my conscious mind a rest.

Task Focus: Pivot your attention from the outcome to the task at hand. Concentrate on the process, the mechanics, and the joy of the moment rather than the finish line. The outcome of your competition is not in your complete control, so you must identify the tasks that are in your complete control and focus solely on those. This is why you might hear coaches like Nick Saban and Bill Belichick saying "Do your job." This is a reminder to control the controllables and let the rest take care of itself.

Biofeedback Training: Engage with technology to understand your physiological responses. Devices that measure heart rate variability (HRV) can offer insight into your stress levels and how to manage them.

Changing Strategy or Tactics: Flexibility is a hallmark of a strong mind. Be prepared to alter your game plan to one that you've practiced but haven't yet unveiled. This adaptability can be disarming to your competition.

By nurturing these skills, athletes can enhance their performance significantly. Self-awareness allows you to understand what you need, while self-management empowers you to deliver on that need effectively. The combination is potent and can separate the good from the truly great. Remember, peak performance is not just about honing what you can do with your body, but also what you can command with your mind.

Embark on Your Journey Towards Mastery

Your journey to mastering human performance skills begins now. As you integrate meditation, breathing, and focus into your routine, observe the shifts in your performance.

We're eager to hear about your progress. Share your triumphs and challenges with us—your experiences enrich our collective knowledge and inspire your fellow athletes. Just hit reply if you have questions too!

Step forward into this adventure with intention and curiosity. We're here to support you every step of the way, and if you found this useful, please share it with your teammates, coaches, and parents so we can help spread the wisdom of mental mastery!

From the Clipboard

Coaches still use clipboards right? We'll use this section to share relevant and/or interesting links.

Until next Wednesday,

Your Minerva Mental Team