Sport and Performance Psychology

How to improve focus in training and competition

Strategies to enhance focus effectively during training and competition.

1. Use Pre-Performance Routines to Trigger Focus: A consistent pre-performance routine signals to your brain that it’s time to focus.

How to Apply:

Develop a personalized routine before training and competition (e.g., stretching, breathing exercises, visualization).
Keep it short and consistent so your brain associates it with a focused mindset.
Avoid distractions during this time—no unnecessary conversations, phone use, or outside noise.

2. Set Clear Intentions Before Every Session: Having a clear focus goal keeps your mind engaged and prevents distractions.

How to Apply:

Before each practice or game, ask yourself: “What is my primary focus today?”
Break it down into actionable goals (e.g., “Stay aggressive on defense,” “Improve shot accuracy,” or “Communicate more with teammates”).
Write your focus goal on a wristband, tape, or in your training journal.

3. Control Your Attention with “Zoom-In, Zoom-Out” Focus: The best athletes know when to narrow or widen their focus depending on the situation.

How to Apply:

Narrow Focus: Use for critical moments (e.g., shooting a free throw, setting up a play, executing a serve).
Broad Focus: Use to read the game (e.g., scanning the court for open teammates, anticipating a play).
Practice switching between these focus types in drills to sharpen your awareness.

4. Use Visualization to Stay Mentally Locked In: Mental imagery can improve concentration, build confidence, and prepare you for high-pressure moments.

How to Apply:

Before a game or practice, visualize yourself performing key actions successfully (e.g., making a clutch shot, controlling the puck, executing a perfect pass).
Picture the environment—the crowd, the noise, the intensity—to train your mind to stay focused under pressure.
Use this before competition, during breaks, or in between plays to reset focus.

5. Develop a Focus Cue or Mantra: A cue word or mantra helps redirect attention when distractions or doubt creep in.

How to Apply:

Choose a simple, positive phrase (e.g., “One play at a time,” “Strong and steady,” or “Trust my training”).
Repeat it before key moments—free throws, penalty shots, serves, or transitions.
Say it internally or out loud to reinforce focus.

6. Master Present-Moment Thinking: Overthinking past mistakes or future outcomes kills focus. The best athletes focus on what’s happening NOW.

How to Apply:

Use the “What’s important now?” (WIN) method to keep your mind on the next play.
If you make a mistake, use the “Flush it” technique—take a deep breath, shake it off, and reset.
Avoid scoreboard watching or worrying about the outcome—focus on execution.

7. Control External Distractions: Crowds, noise, and opponents can pull focus away—learning to block them out is key.

How to Apply:

Tune out the noise by focusing on breathing or an internal rhythm (e.g., counting steps, dribbles, or movements).
If teammates or opponents are distracting you, lock onto key visual cues (e.g., the ball, your coach’s signals, or your positioning).
Use earphones with music before games to create a personal focus zone.

8. Use Deep Breathing to Reset Focus: Stress and nerves can scatter focus—controlled breathing helps bring it back.

How to Apply:

Use box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.
Do this before crucial plays, penalty shots, or moments of frustration.
Use breathing as a reset button if your mind drifts during a game.

9. Train Focus with Distraction Drills: Practicing focusing under pressure makes it easier to do in real competition.

How to Apply:

Add crowd noise, music, or coach distractions to drills.
Train game-specific focus (e.g., shooting under pressure, decision-making in fast-break situations).
Use pressure scenarios in practice to simulate high-stress moments.

10. Review and Reflect to Improve Future Focus: The best athletes analyze their focus to improve it over time.

How to Apply:

After games or practices, ask yourself:
- “What did I focus on today?”
- “When did I lose focus?”
- “What helped me stay locked in?”
Adjust your pre-game routine based on what works best.
Keep a focus journal to track patterns and improve consistency.

Here are three additional sport psychology strategies to help maintain rapid and effective focus in highly dynamic and fast-moving sports like hockey, basketball, soccer, and volleyball, where athletes must constantly shift focus between offense, defense, teammates, opponents, and the game environment.

11. Develop a “Reset Routine” for Quick Focus Shifts: In fast-paced sports, mistakes and sudden momentum shifts happen often. A reset routine helps you quickly refocus after an error, turnover, or missed opportunity.

How to Apply:

Create a physical cue (e.g., tapping your stick, clapping your hands, adjusting your jersey) to reset your mind.
Use a quick focus phrase like “Next play” or “Lock in” to shift attention forward.
Take a deep breath to clear frustration and regain composure before the next moment of action.

12. Train Peripheral Awareness to Improve Decision-Making: Fast-moving sports require players to track multiple things at once—teammates, opponents, ball/puck movement, and tactical adjustments.

How to Apply:

During training, practice scanning the field/court/ice while keeping focus on the ball or puck.
Use “soft focus”—keep your vision relaxed so you can take in more of the play instead of locking in on only one thing.
Train using reaction drills (e.g., partner drills where you must react to quick changes in movement or positioning).

13. Anchor Focus with Key Cues During Chaos: Fast-moving sports can feel overwhelming due to constant movement and unpredictable plays. Anchoring focus to specific cues helps maintain control.

How to Apply:

Identify one key focus point per situation:
- On defense → Focus on your assignment or positioning.
- In transition → Focus on spacing or reading teammates.
- On offense → Focus on executing your role (passing lanes, finishing, setting up a play).
If you feel lost, simplify your focus—tell yourself “Find the ball” or “Find my mark” to reset instantly.