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How to Build Mental Toughness in High School Athletes

May 15, 2023/in For Coaches, Mental Fitness, Science, Training Tips /by Matthew Mace

Improve mental toughness in high school athletes to boost performance on and off the field. It’s a skill that transfers to adulthood and beyond — and one that can be taught. So it’s best to teach it early and set adolescents up for success.

High school coaches can add basic practices and tweak their current training style further to improve mental toughness, discipline, and performance. Continue reading for actionable tips and strategies you can implement to help your athletes become mentally tough.

Create a positive training environment

As a coach, you lead by example, especially when mentoring high school athletes. One of the best ways to teach mental toughness is to create a positive training environment that facilitates growth.

The environment says a lot about how you want your athletes to behave and learn.

Training should be fun — that doesn’t mean it can’t be challenging, but your athletes should look forward to their sessions. So how do you do this — how do you create a positive training environment?

Introduce team-building exercises, bonding activities, and fun minigames — these recommendations are also great for building team chemistry.

Also, practice what you preach. You should practice mental toughness (and be mentally tough) if that’s what you want to teach. Lead by example.

It’s all about communication

Many coaches adopt the “bully” mentality — they give drill after drill, instruction after instruction, and then wonder why their athletes aren’t improving. The issue here is that communication is a two-way street.

And yes, while these exercises may build discipline and mental toughness — to some extent, creating an open line of communication and working together may prove better. Athletes are more likely to talk to you when struggling, mentorship will become more collaborative, and performance typically improves.

In a high school environment, you can go a step further by hanging around after practice or letting them know they can talk to you about anything — not just sports.

Introduce competition and pressure to build mental toughness

A lot of high school teams and athletes deal with pressure almost exclusively in competition. This is usually a handful of times a season. But instead, why not create training scenarios that mimic competition during practice?

Doing so has many benefits. For example, you can identify (a) what’s going well and (b) what can be improved. This is an excellent way to build mental toughness. Let’s say an athlete loses motivation and then makes mistakes after a call that was not in their favor by the referee — you can practice these exact scenarios to help prevent the dip in motivation and performance.

Introducing competition is easy to do as well. For example, you can split your team into two, or if you coach multiple teams, you can have them play each other.

After the friendly competition, you can ask high school athletes (a) what they think went well and (b) what they think can be improved. Getting feedback directly from your athletes increases accountability. You can also cross-reference this feedback with your notes to implement new skills or even mental training to improve mental toughness and performance.

Teach basic mental training skills

Mental skills provide athletes with the tools to increase confidence and build mental toughness. It’s also a useful tool to improve skill, e.g., visualizing freekick technique.

Despite this, however, high school students are less likely to perform more advanced mental skills because they may seem “anecdotal.” So instead, try and teach the fundamentals so they can see how effective they are, and then build on their skills over months and years.

Basic mental skills include [3]:

Positive self-talk
Goal setting
Visualization
Mindfulness

We’ll explain each of these in more detail with examples of how to execute them with your high school athletes below.

Want more guidance on mental training? Read our blog post on how to create a mental training program for athletes.

Positive self-talk

Self-talk is one of the easier mental skills to implement. It can help increase confidence, reduce anxiety, and improve task performance. But when people think of self-talk, they often think of shouting affirmations in the mirror.

And while this is partly true, it’s not the only way to do it. For starters, most people don’t do that — if they do use self-talk, it’s usually done in their minds. It’s words, phrases, and cues that trigger an emotional response. For example, a cross-country runner might use self-talk cues such as “relax shoulders” and “high knees.”

The same runner might use self-talk during an event to break up the race into smaller bite-size chunks. Let’s say the race is 5 laps long — they might say to themselves, “1 lap left,” when there’s actually 2 or 3. You can trick your brain into perseverance, and this is a powerful way to build mental toughness.

Why not introduce your athletes to a basic self-talk script?

Goal setting

Goal setting is a tried and tested method of improving performance and mental toughness.

One study in adolescents analyzed the impacts of a 12-week core strength training program. Results found that those who combined goal setting with core strength training were more effective in improving fitness [1].

This demonstrates the impact of goals — they are a must-have.

But how do you set effective goals? We suggest using the SMART goal-setting principles [2]:

Specific: state exactly what you want to achieve or improve.
Measurable: how can you accurately measure progress?
Achievable: Is it possible? You need to be realistic.
Realistic: your goals should be challenging, but not impossible.
Time-bound: set a realistic timeframe to achieve your goals.

When working with a team, consider setting shared goals and actually setting these together. Don’t just make them your goals — sit down together and collectively come up with goals to work towards. This will also help accountability and improve mental toughness.

Visualization

Visualization is one of the more difficult mental skills to implement with high school athletes.

Instead of diving into the deep end, we recommend trying a simple exercise before practice: ask your athletes to visualize a skill they want to improve, imagining successful skill performance. For example, this could be taking a free kick, diving to save a shot in the top left corner, or successfully dribbling around a player.

This should improve focus within the training session, and add more intention and goal-directed behavior to get better at the skill they have identified.

Use worksheets or other written feedback methods, such as surveys or questionnaires, to track progress, i.e., if your athletes find these mental exercises valuable.

Mindfulness

When people hear mindfulness, they often think of meditation. And while this is one of the components, mindfulness also comprises other exercises such as deep breathing, relaxation, and even journaling to provide clarity.

While you can use visualization at the start of practice, you can use mindfulness at the end of practice. For instance, you can ask your athletes to jot down what they think went well and want them to improve in the next session. This is a simple way to increase accountability and allows your athletes to become intentional.

Improve mental toughness with Rewire

“Our coaches can see every night to stay on top of fatigue and readiness. So incredibly useful.” – Jez Cox, Head Cycling Coach, Oaklands Wolves

Coaches can use Rewire to help prime their athletes for performance, increasing mental toughness, focus, and readiness to perform at their best. You also receive insights into athlete readiness to help you make smarter training and recovery decisions.

Your athletes get access to the athlete platform — a science-backed toolkit that contains neuro-training exercises to improve mental resilience and mindset, and promotes mind and body recovery.

Find out more about Rewire for teams

References:

Lu, Y., Yu, K. and Gan, X., 2022. Effects of a SMART Goal Setting and 12-Week Core Strength Training Intervention on Physical Fitness and Exercise Attitudes in Adolescents: A Randomized Controlled Trial. International Journal of Environmental Research and Public Health, 19(13), p.7715.
McCarthy, P.J. and Gupta, S., 2022. Set goals to get goals: Sowing seeds for success in sports. Frontiers for Young Minds, 10(10.3389).
Röthlin, P., Horvath, S., Trösch, S., Holtforth, M.G. and Birrer, D., 2020. Differential and shared effects of psychological skills training and mindfulness training on performance-relevant psychological factors in sport: a randomized controlled trial. BMC psychology, 8, pp.1-13.

How Can Coaches Improve Team Performance? 8 Tips

May 8, 2023/in For Coaches, Science /by Matthew Mace

Michael Jordan once said, “talent wins games, but teamwork and intelligence win championships.”

As a coach, improving team performance is no doubt one of your main goals. The better your team, the more likely you are to win.

But many coaches often forget that a team consists of multiple players. It sounds so basic. However, all the moving pieces (the players) need to work together for the team to perform at its best.

And while everybody wants to win, it’s talent and team development that is often the most rewarding and realistic to achieve. Everybody wants to improve, right?

This blog will highlight how coaches can improve team performance.

Key takeaways:

Coaches should better understand team dynamics to improve performance
Celebrate small wins & reflect on losses candidly
Use Rewire to help athletes achieve peak performance

How can a coach help a team?

Without a coach, you can still have a team.

But with a coach, the team is more likely to be better aligned towards the same objective, i.e., everyone has the same goal.

For instance, while a team wants to win (big goal), smaller actions such as athlete feedback and team dynamics are necessary to achieve the bigger goal.

A coach can help athletes get on the same train that leads to the final destination (big goal). While previously, they might have taken different routes to get there. This alignment is what makes a successful team.

So how can coaches improve team performance?

Organize sports team bonding activities
Celebrate small wins
Reflect on losses through a candid lens
Set SMART team goals
Provide custom feedback to your athletes (based on their skill level)
Listen to your athletes & support their individual development
Better understand team dynamics
Implement mental training with your athletes

Organize sports team bonding activities

One of the best ways for coaches to improve team performance is by organizing team bonding activities. This is especially true if it’s a new team, such as a high school sports team or a collegiate soccer team.

Your choice of activities will depend on the age group of your athletes. For example, if you’re coaching a youth sports team, then games such as tug of war, stuck in the mud, and relay races are great starting points.

But there are surprisingly fewer team bonding activities for older teams and adults. But a few ideas include escape rooms, social events, team dinners, and other non-sport activities.

Let’s use the Top Gun movie example — they might be fighter pilots, but they play beach volleyball to bond and improve their teamwork. Get creative with it!

Celebrate small wins

Don’t just celebrate the big victories — celebrate the small wins along the way. Make sure to involve all team members when celebrating key milestones, shared goals, and other events.

Acknowledging and celebrating these small wins is a great way to increase team morale, spirit, and performance.

Reflect on losses through a candid lens

Every team experiences losses.

A good coach can reflect on team performance with an honest and candid viewpoint.

It’s important to assess what went well, but, more importantly, what could be improved. Be careful how you deliver feedback — more on this later in this post — but be brutally transparent as to why you either (a) won, or (b) lost.

Set SMART team goals

By now, you likely know what SMART goals are. If not, don’t stress:

Specific: state exactly what you want to achieve or improve.
Measurable: how can you accurately measure progress?
Achievable: Is it possible? You need to be realistic.
Realistic: your goals should be challenging, but not impossible.
Time-bound: set a realistic timeframe to achieve your goals.

When setting goals as a coach, you should set these with your team. If the team is involved in the goal-setting process, they are more likely to commit to them.

As a coach, you may choose to discuss your goals with the team at the beginning of the season.

This is a great time to drive motivation and get everyone on the same page. It makes it that much easier to move the needle closer to your goals, whether that’s winning the league or avoiding relegation.

Make team goals a part of your pre-season preparation.

Provide custom feedback to your athletes (based on their current skill level)

Coaches can build on their team performance by improving how they provide feedback to their athletes.

For example, if you’re coaching multiple teams of different skill levels, you shouldn’t use the same feedback for both groups [1].

Instead, you want to tailor your coaching feedback to their individual skill level.

Let me provide you with a basic and easy-to-understand example. You have two groups:

Beginner-to-novice athletes
Elite athletes

Feedback for the beginner-to-novice athletes will look a little different — it’s likely to be more focused on basic skill learning, thus, less technical.

On the other hand, when providing feedback to elite athletes, you can be more direct and instructional — they know the basic skills, but they may need to apply them differently.

You can take a similar approach when providing feedback to your athletes. Provide custom feedback depending on where they are currently, not where you want them to be.

The better each athlete performs, typically, the better the team performs.

Listen to your athletes & support their individual development

It sounds so simple, but listening to your athletes can improve team performance in sports.

Naturally, some athletes will be better at some skills than others. Therefore, you want to find a way to complement each skill set for the best results.

Also, being there for your athletes, e.g., after training, can provide additional team bonding.

And if an athlete is struggling with their mental health or motivation for training, for example, then you can help them get access to the help they need.

Better understand team dynamics

If you can leverage and better understand team dynamics, you can improve team performance.

For example, in a team, all teammates have preferred communication styles.

As a coach, you must recognize these and pair accordingly. You might be able to address one player’s weaknesses while improving another’s strengths.

Get creative with it. But ultimately, the more your team works like a team, the better. It sounds simple — that’s because it is — but when done correctly, it’s incredibly powerful.

Implement mental training with your athletes

“Before every shot, I go to the movies.” – Jack Nicklaus

It’s no secret that the best athletes use mental training to improve their performance. For example, Elite Olympic swimmer Megan Jendrick, in preparation for the 2000 Sydney Olympics, stated: “I visualize my races every night before I go to bed. I visualize it with a stopwatch in my hand. Every night, my goal is to go 1:05:40, I just visualized it the other day, and on the stopwatch, my time was 1:05:47.” Jendrick went on to win gold that year.

The above is only one example of mental training, a technique known as visualization.

You can create a mental training program for your athletes to help improve their weaknesses and develop better skills and techniques.

No two mental training plans are the same. To get started, we suggest you read our blog post on how to create a mental training program for athletes.

Coaches can use Rewire to improve team performance

Coaches can improve team performance by following the advice in this blog post.

You can also take it a step further. Athletes can use Rewire to improve mental resilience, focus, and to enhance competition mindset, prep, and team performance, whether in cycling, golf, basketball, or any sport.

Here’s what Cody Parrent, Senior Director of ESports operations at Indiana Pacers, said:

“Rewire has changed the way our players and staff train, measure performance, and manage cognitive fatigue on a daily basis. This new holistic approach to readiness and recovery has enabled our esports athletes to perform at their maximum level and reach peak performance.”

Find out how Rewire can improve team performance

References

Otte, F.W., Davids, K., Millar, S.K. and Klatt, S., 2020. When and how to provide feedback and instructions to athletes?—How sport psychology and pedagogy insights can improve coaching interventions to enhance self-regulation in training. Frontiers in Psychology, 11, p.1444.

What is Arousal in Sport?

April 26, 2023/in Mental Fitness, Science, Training Tips /by Matthew Mace

Picture this: it’s 1-1 in extra time, and the away team is on the attack. Our players can’t get to the opposition in time, they shoot, and the keeper catches it. Or at least that’s what it looks like — he actually drops the ball because of the pressure, and it counts as an own goal.

This is an example of over arousal in sports.

The goalkeeper was in a high pressure situation, was likely feeling some anxiety, and the pressure was too much. It caused him to choke, drop the ball, and the other team won.

But that’s only one side of the coin — there’s also what’s known as under arousal or low arousal levels. This is the opposite — the keeper feels less motivated, potentially bored, tired, and doesn’t want to be there. As a result, he’s likely to give a poor performance.

A lot of people would describe this as their “head not being in the game.”

Ideally, an athlete would not be under or over aroused. Instead, they’d be somewhere in the middle — the sweet spot for peak performance.

What is arousal in sport?

This blog post will explain arousal in sport in more detail, highlighting the inverted U theory and actionable tips to help increase or decrease arousal as needed to achieve optimal performance.

Arousal in sport is the level of activation, alertness, and anxiety experienced by an athlete. If arousal is too low, they might not feel up to the task, but if it’s too high, they may choke or make crucial mistakes. A balance is needed for optimal performance.

Think of an under aroused athlete as the player who doesn’t want to be on the pitch and doesn’t care whether they win or lose, while an over aroused athlete is uncoordinated, jerky with their movements, and more likely to drop the ball or make a mistake.

Mastering arousal equals better sports performance. But it’s a hard thing to perfect — let’s explain it in more detail using the inverted U model.

The inverted U theory

The inverted U theory perfectly describes the necessary level of arousal to achieve successful task performance.

Image Credit: Inverted- U of the Yerkes-Dodson’s law.

For example, if someone is under aroused (e.g., feels unmotivated and fatigued), they will likely underperform. The same applies to over-arousal — feeling intense pressure, stress, and anxiety will also result in poor performance.

Think of the inverted U theory in the application of an exam.

You want to be well rested, motivated, and feel some pressure so you can focus, but you don’t want to feel too stressed and anxious that you can’t concentrate.

Now let’s apply it to sports.

Athletes should aim to find a sweet spot between the two extremes. Just like in the exam example above, the athlete should feel some stress to perform, but not crippling anxiety and a lack of recovery that may cause vital mistakes.

This is the sweet spot athletes should aim to achieve.

Arousal and performance are directly linked — find your ideal arousal to help lessen anxiety and improve sporting performance.

How to control arousal levels in sport

Learning how to control arousal levels directly impacts sports performance.

The very best athletes know how to find the perfect balance — it’s what defines those game-changing moments.

Want to see an example of perfect arousal? Watch David Beckham’s free-kick against Greece during the 2002 semi-finals — three minutes into injury time, Beckham scores the goal that takes England to the world cup finals.

If Beckham were over aroused, the pressure and anxiety would likely get to him, and he would miss the shot. And if he was under-aroused, he wouldn’t have the concentration to put it in the top left corner.

How to increase arousal levels in sport

If athletes feel under-aroused, they can try:

Prioritizing rest and deep sleep
Listen to music or binaural beats
Have a pre-competition routine that “gets you in the zone”
Perform reaction tests
Light exercise (such as jogging)
Team talks before a game or during half time

No two athletes are the same. For example, one athlete may struggle with under arousal, while another experiences too high an arousal, causing them to choke or underperform due to the intense pressures.

Athletes should find what works for them and adjust their arousal levels accordingly. You need to come up with your own pre-game rituals and routines to facilitate the correct level of arousal.

How to decrease arousal levels in sport

If athletes feel too aroused, they can:

Use imagery
Use positive self-talk to decrease stress and calm nerves
Progressive muscle relaxation
Perform deep breathing exercises to reduce stress

Coaches and arousal

Sports coaches are heavily invested in their athletes and competition.

This can also cause an increase in arousal. If a coach experiences too high arousal, for example, during the final of a football game, they make poor decisions that can impact the outcome of the game.

Many people forget just how involved coaches are in sports. If you’re a coach, ensure to prioritize sleep and rest and practice some of the advice in this blog post so you can perform your best for your athletes.

Prime your athletes for optimal performance with Rewire

Reaching the optimal arousal state for sports performance is difficult, but Rewire for teams can help.

Rewire athletes gain an average of 30% increase in focus and readiness to perform with just 5-10 minutes of daily use.

Athletes can use the Readiness Assessment to better understand their cognitive, emotional, and physical readiness. They also gain access to a mix of mindset recovery sessions to reduce stress and prepare athletes for training to reach the right level of arousal for peak performance.

“The combination of an integrated Training, Recovery and Readiness system means that I can take a holistic approach to improving my athletic performance.” – Laura Kline (Elite Ultra Runner & Endurance Athlete).

Find out more about Rewire for Teams

FAQs

What is the definition of arousal in sport?

Arousal is often defined as the cumulation of both physiological and psychological factors that can affect performance, including sleep, excitement, anxiousness, and others.

What is under arousal in sport?

Under arousal in sport is when an athlete does not feel the drive or need to compete at a high level. For example, the athlete could be in too low a pressure environment, or they could feel boredom.

References

Kerr, J.H., 2021. Anxiety, arousal, and sport performance: An application of reversal theory. In Anxiety in sports (pp. 137-151). Taylor & Francis.

What Qualities Make A Great Sports Coach?

January 30, 2023/in For Coaches, Guides, Training Tips /by Matthew Mace

A great coach has several unique traits — here’s what they are.

Coaches play a fundamental role in mentoring the next generation of athletes. And the skills learnt don’t end on the pitch — they also include life skills such as self belief, and many other important qualities.

Naturally, some coaches are better than others. That’s why the very best coaches mentor the greatest athletes. Think: Michael Jordan, Roger Federer, Eliud Kipchoge… the list goes on. But how do coaches go from being good, to great? What makes some sports coaches that much better than others?

And how can you become a more successful coach?

That’s what this blog post is all about. We explain key traits and qualities of great sports coaches. If you’re a coach, there are definitely a few takeaways you can use to improve your coaching further. There’s something for everyone, whether you coach youth athletics, track and field, or professional sports.

Here’s why some sports coaches host better coaching sessions, and are generally more successful.

What are the qualities of a great coach?

So, what makes a good coach? What qualities do some coaches have that others do not?

An expert understanding of their sport
Effective communication
Good coaches have the willingness to share knowledge
Commitment, discipline, and passion

An expert understanding of their sport

Many of the great coaches were also athletes in the same sport.

For example, Phil Jackson won an NBA title with the New York Knicks as a player in 1973; Kenny Dalglish, a professional footballer player for Liverpool, Celtic, and Scotland, later went on to manage Liverpool, and Wayne Gretzky, arguably the greatest professional hockey player of all time, was also head coach at the Phoenix Coyotes.

While it’s not a requirement that the best coaches also be players, their first-hand athlete experience can certainly lend itself to a better understanding of the sport that they coach and how their athletes operate.

Athletes who turn into coaches can pass on their knowledge, from training techniques to mental preparation leading up to a big game. They can better relate to their athletes — they know what works, what it feels like to be a player, and what it takes to reach the highest level, especially if they achieved great success as an elite athlete.

Great coaching and effective communication go hand in hand

The importance of effective communication is coaching 101. But being able to state goals and expectations and deliver feedback clearly is a fundamental component of being a great coach.

But as you already know, communication is a two-way street. It takes two (or more) people to have a conversation. A great coach listens to their athletes — they know how they feel about training, if they’re experiencing any niggles or pains, and also share their goals so the coach can help them reach their full potential. It’s all about mutual respect.

Likewise, coaches should also look out for the well-being of their athletes. This includes an awareness of burnout — they should know the key signs to support their athletes and should be able to provide recovery advice if needed.

In recent years, burnout (and general injury awareness) has become one of the most important qualities in a successful coach.

Athlete feedback and communication are a part of the coaching process

There are countless stories of coaches not listening to their athletes, and this happens not only in grassroots sports, but also at the elite level.

Take Mary Cain, for example—she was the fastest girl in America until she joined the Nike Oregon Project under the supervision of Alberto Salazar. In a touching piece for the New York Times, Cain describes how her coach and coaching team did not listen to her needs, encouraged her to lose an unhealthy amount of weight, and even drove her to the point of having suicidal thoughts.

This is a perfect example of what not to do as a coach. A coach should do quite the opposite: they need to support their athletes, listen to their concerns, have open conversations with their athletes and actually listen to what they are saying.

The role of a coach is to support their athletes — this needs to be the number one priority. This is the big picture — everything else, in theory, should fit into place if you prioritise this correctly.

Successful coaches can identify unique strengths and weaknesses

Also in the domain of effective communication comes the sub topic of strengths and weaknesses. We all have them as athletes. Whether you’ve got better technique but poor form in the final 400m, or a solid aerobic engine but a lack of awareness on the field.

A good coach can identify these areas (especially weaknesses) and communicate these in the right way and with the right attitude.

If an open line of communication and respect is evident, athletes will be more open to feedback. And ultimately, that’s what makes for great athletes.

Good coaches should consistently strive to build effective communication with their athletes. It will also lead athletes to ask more questions, express feedback, and make for a better and more productive coach-to-athlete relationship in the future.

Good coaches have the willingness to share knowledge

A great coach not only tells their athletes what to do — what sessions to perform and when to take it easy — but they tell their athletes WHY they are doing it.

Sharing their knowledge provides athletes with a reason to do what they are doing. It adds context to those gruelling workouts — if an athlete knows that it’ll make them faster, they are more likely to commit to their training fully.

This is especially true with individual sports, such as track and field events. A lot of training is done solo — if there’s ever the need for a little added motivation, it’s when you’re tackling an interval session alone on the track.

Top coaches use this as a tool to build self belief in their athletes.

Commitment, discipline, and passion

A great coach has an infectious energy — they share their commitment and passion on the track, on the field, and in the locker room.

Athletes want coaches who can motivate and inspire them — this is an especially useful trait during challenging training sessions and intense competition.

A passionate coach can talk about their sport for hours. They often show great discipline and commitment to each of their athletes, going above and beyond to support them. Many coaches even coach in an unpaid or volunteer role — these are the coaches who really love what they do, supporting the youth and grassroots athletes, in particular.

Of course, you can be a paid coach with commitment, discipline, and an infectious passion for your sport. But having these three traits can make a world of difference for your athletes.

Coaches can use Rewire to improve athlete performance

If you’re a coach, whether you train older adolescents or adults, you can use Rewire to gain a better holistic understanding of your athletes. For example, you can measure their daily readiness, identify trends in performance, assess recovery and fatigue states, and even recognise physiological, cognitive, and emotional domains which may affect performance.

Rewire for Teams provides coaches with the tools to make informed coaching recommendations while supporting the health and wellness of their athletes.

Rewire is the best tool for coaches and practitioners — you can take your coaching a step further with new insights to support your athletes more holistically. Successful coaches use it and so can you.

Book a free consultation today to learn more about how Rewire can help your team.

How to use Visualization to achieve your goals

How to Use Visualization to Support Sport Performance

March 30, 2022/in Guides, Hacks, Training Tips /by Danielle

Many elite athletes such as Michael Phelps have used visualization techniques in preparation for competition. According to neuropsychological evidence, practicing visualization can help you achieve your sport performance goals. Visualization stimulates brain regions involved in movement rehearsal, priming the brain and body for action and, like physical practice, functions as training to improve real-life performance.

Our top strategies for using visualization to reach your sport performance goals:

Get Clear and Specific on Your Goal: Be clear about what you are trying to achieve. Visualization works best when you are specific and detailed as it needs to be as close to reality as possible.
Visualize the Full Sensory Experience of Reaching Your Sport Performance Goal: Make sure that you visualize the full sensory experience. The more sensations you bring in, the better the mental rehearsal.
Visualize it in Real-Time: For example, if you are visualizing a 100m sprint, the visualization should reflect the duration of time it will take for you to complete it. It is important for your visualization to be as close to the realistic event as possible.
Practice Frequently: Practice your visualization daily. Mentally rehearsing allows your skills to improve with repetition.

Struggling to implement visualization into your day? The Rewire App will support you in your journey to achieving your sport performance goals!

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