The Importance of the Calm Before the Storm

Typically characterised by low pressure, where a warm air is pulled into a storm system. This warm air, in turn, acts as fuel for the storm. In the same way, the calmness and preparation before a sporting even can act as fuel for a strong athletic performance.

One of the key skills involved in elite performance in sport is the ability to remain calm under pressure. By calming the central nervous system pre-performance, athletes can give themselves the edge over their competitors; nerves can cause tension in the body and distraction of the mind, leading to a decline in athletic performance. Accepting that nervousness, caused by adrenaline (a hormone which plays an important role in the physical side of your performance) is normal before an important event is essential to a good performance. Notice these feelings and accept them, but do not focus on them.

There are a number of techniques which can be used prior to a sporting performance to restore calm, some of which I have listed below. It is important to remember, however, that as with all skills training, both mental and physical, it takes consistent practice over time to be most effective.

Focus - on the present; your physicality, your position, etc. By focusing on the present, you are preventing your mind from wandering and placing focus on what could potentially go wrong (which can lead to a bad performance.)

Concentrate - on performance over outcome. Everyone wants to win, but by placing all of your concentration on winning, your performance will take a back seat. By shifting your concentration to your performance, you are giving yourself a greater chance of success.

Progressive Muscle Relaxation (PMR) – release tension in your muscles by tensing a group of muscles as you inhale, for 5-10 seconds, then as you exhale, release the tension in that muscle group. Focus on the feeling of the tension leaving the muscles as you exhale.

Control – the controllables. Nerves and stress can often be a result of uncertainty and there are certain things in sport are completely out of your control; the outcome, your opponents, but there are certain things which you can control; your position, your reactions, YOU. By placing your attention on what you can control, you can help eliminate the nerves and therefore, improve your performance.

Breathe – breathing techniques are a simple, yet very effective way of restoring calm. By practicing breathing techniques regularly, you can quickly implement one of these in a stressful situation, for example, before a big performance, to calm your nerves and help regain focus.

Keep an eye on other blog posts for more techniques or get in touch for a tailored programme.

Restore some calm and give yourself a stormer!