Let's Get Psyched-Up!

     As an athlete, sometimes practice can become monotonous and it may be difficult to bring forth the same energy as you would to an actual competition (e.g. conditioning season, off-season, or pre-season). Even competition sometimes can be perceived as boring or predictable (e.g., an expected easy win) based on past experience or being over confident. Along with the mind, the body also responds to this lack of excitement and performance can suffer because of a decrease in effort and attention. It is important to put yourself in position to succeed by preparing for competition, no matter the level of competition. Psyching up is important for awakening an athlete’s attention and efforts when needed. Here are strategies for getting psyched-up cognitively and physically.

High-energy self-talk- For this strategy, it is important for the athlete to activate his/her own mind by assigning meaning to the competition. Athletes should rehearse reasons why they want to succeed, rehearse the skills that lead to success, tell themselves that they will defeat whatever challenge is put before them.

1. Start by identifying what it is you want to accomplish.
2. Then think about how you can accomplish the targeted goals.
3. Finally, rehearse the ideas by using cue words, phrases or a dialogue that summarizes the idea of how to accomplish the targeted goal.

Example of High-energy self-talk: Pertaining to Competition

1. Targeted Goal: Put forth a consistent level of high effort during competition against a less intimidating opponent during the late season.
2. Thoughts: I have the skills I need to succeed. I am ready for whatever challenges arise.
3. Self-talk: “This is what I’ve been preparing for the whole time!”                  “My hard work is going to get me something!”

Example of High-energy self-talk: Pertaining to Practice

       1. Targeted Goal: Earn or keep a spot in the starting line-up.

       2. Thoughts: Acknowledge abilities and direct attention to performing at a high level.

       3. Self-talk: “I will let my skills and performance justify my placement in position”.

                            "Make every play/race count!”

Physical Activity- For this strategy, the athlete should perform short intervals of high intensity movements or gestures to get the body physically activated and ready to compete. Some suggestions of physical activity that athletes can do to physically psych-up are: jump rope at a rapid pace, lift a moderate weight at a rapid pace for a few reps, or sprint a short distance at a fast pace.

Example of Physical Activity Psyching-up: Pertaining to Competition

      1. Do 20 rotations of Jumping Rope as fast as you can twice with one minute between each set.

      2. Sprint for 20yards or meters two times with one minute between each repetition.

Example of Physical Activity Psyching-up: Pertaining to Practice

1. Practice intense breathing by forcefully inhaling and exhaling for 10 seconds.
2. Jump up as high as you can bringing your knees up as you’re in the air, then let your legs down upon landing. (At least 5 repetitions).

For more information, see:

Manzo, L., Mondin, G.W., Clark, B., Schneider, T. (2005) Confidence. In J. Taylor & G. Wilson (Eds.), Applying Sport Psychology- Four Perspectives (p. 21-32). Champaign, IL: Human Kinetics.

Jeanette Pettigrew

Bowling Green State University

The Four F’s - Staying Mentally Strong Through Mistakes

The Four F’s - Staying Mentally Strong Through Mistakes



Mistakes are inevitable in any sport – no one is perfect. What separates great athletes is the ability to bounce back and recover from a mistake. The technique presented below can be used after an error to keep your head in the game, and stay mentally focused on the task at hand.

Following a mistake take yourself through this strategic mental recovery process known as the 4 F’s:

FUDGE: This is what happens immediately following a mistake, where an athlete may let out a four letter word (preferably silently). This is okay to do. In fact, it is in encouraged to find a way to let out some steam. Get it out of your system. Keep in mind that there is a difference between a quick “fudge” and throwing a full blown temper tantrum. Try to hold your composure as best as possible.

FIX: Next, mentally correct the mistake in your head. Try to replay the moment in your head, but image this replay as if you had done what you should have or as you intended to do. Really focus on what you could have done, knowing that you have the ability, but also learn from your mistake. Quickly, decide what you will do differently next time.

FORGET: Move on! It’s over and there isn’t anything that you or anyone else can do to immediately change what has already happened. Find a way to let yourself forget. You may come up with a great metaphor that is specific to your sport. An example of this would be an ice hockey player who clears all the snow and ice off of his or her stick blade and imagines that as a metaphor for letting go of the mistake. Then feel your thoughts and awareness return to the present.

FOCUS: Move your attention back to what is immediately in front of you. Prepare for what you expect to come next. Effortful concentration should now be placed on the current situation. Remind yourself to focus on the W.I.N. – What’s Important Now.

Begin by using the 4 F’s in practice, perhaps during a drill where mistakes are bound to happen. After a short while, you will develop your own personalized 4 F’s routine. Play around with different variations and find a routine that works for you.


Adapted from: Owens, D., & Kirschenbaum, D. (1998). Smart golf: How to simplify and score your mental game. San Francisco, CA: Jossey-Bass.


Scott Graupensperger
Bowling Green State University

Progressive Muscle Relaxation

Are you ever finding yourself really tight and tense? How about unable to fall asleep the night before a big game? Well, this simple relaxation exercise might be helpful to athletes struggling with being tense.

Progressive muscle relaxation (also known as PR) is a series of exercises that involve contracting a specific muscle group, holding that contraction, and then relaxing the muscle. These exercises progress from one muscle group to another throughout the whole body, normally in a top to bottom pattern or vice versa (head to feet, or feet to head). The goals of PR is 1) to help an athlete become aware of what tension in their body feels like and where it is most present, and 2) to learn to relax tense muscles. It is important to focus on what the absence of tension feels like and gaining awareness that this relaxation can be controlled voluntarily by tensing and relaxing different muscle groups.

Upon learning PR athletes will be able to spot and release the tension before it causes performance problems, fatigue, headaches, cramps etc.  As with other mental skills and exercises, PR should be done regularly to gain the practice and long lasting benefits. Initially, it is suggested to do PR about 20 minutes a day and then decrease the frequency as the skill becomes more automatic. It is not recommended to perform in a long PR session directly before a performance because it can cause an athlete to become too relaxed. PR would be more beneficial the night before a big performance or regular practice.

Once an athlete is comfortable with PR athletes can begin to incorporate shorter abbreviated active PR exercises into their daily performances.  Keep an eye out for more examples in future blog posts. Abbreviated active PR is a shorter version of PR that may focus on one or two muscle groups. For example, if an athlete notices that he/she holds a lot of tension in their shoulders they can engage in active PR pregame and during their performance by tensing and relaxing just their shoulder muscles.

The following videos are a walk through of progressive muscle relaxation. Once an athlete begins to get comfortable with PR, he/she can engage in PR without the help of a script or video. Do not tense and relax injured muscles. This is meant to be a comfortable exercise, do not try to push your body beyond its limits.

https://www.youtube.com/watch?v=6053dnI4Rxg

This is a true progressive relaxation video, in a top down pattern. (20 mins)

https://www.youtube.com/watch?v=HFwCKKa--18

This progressive relaxation focuses only on big muscle groups. (10 mins)

Campbell Query

Bowling Green State University