It happens even before you step on the court.
Upon entering any competition most athletes are proficient in preparing their bodies; Right nutrition, warming up the body/muscles, pre-game skills, etc.; however the pre-game mental warm up and preparation is often lacking or not nearly paid attention to enough. Beach volleyball is unique in the mental aspect and demands upon a player. As you go through a game small errors can lead to rhythm changes, momentum shifts, and possible compounding errors which can quickly lead to a loss that could have been prevented with a couple of quick, in the moment mental adjustments.
These quick adjustments which I call "Resets" actually start before you even step on the court or into competition. To be able to quickly make a mental adjustment in the middle of a match you must first enter the match with a "quiet mind" (clean, blank slate if you will), and deeper sense of self awareness. Much like a computer our brains work on neural pathways and connections. When your computer/brain is bogged down with too many applications (distracting thoughts) running at once, your efficiency to perform tasks (motor planning and executive functioning) become compromised. We know this in the computer world because we start to see error messages. Loading information is slow (buffering), and eventually a crash can happen. When your computer is rebooted and Reset everything runs smoother and more efficiently.
Amazingly, we are able to perform this same action with our brains. Competition can trigger a fear response mechanism which can be translated into fight or flight reaction, which I translate into a pendulum effect of anxiety in the competition world. This anxiety rests upon the "inverted U Hypothesis", which states that one must have the optimal anxiety level to perform in the flow state or the zone. This basically translates into the competitor needing to modulate ones anxiety level so it's not too high and not too low. The other key ingredient to a strong mental game is FOCUS.
SO, how do we attain these two key mental aspects Optimal Anxiety and Focus to RESET? I will list the ingredients much like a recipe:
It starts with your breath (1 to 2 deep belly breaths), assess the situation, and pull from your grab of above listed strategies. Use 1, 2 or all of them. Feel what you need. Then implement. You may ask "how do you have time for all this before the other team goes back to serve?" Let's remember the brain is fast "HOW fast"? Well research has shown that the brain processes 20 Million Billion bits of information every second and can process an image in just 13 milliseconds. SO yes you have time between serves to visualize, breathe and RESET before the serve.
The important thing to take away is that RESETING takes practice in your mental preparation well before you even step on the court. It's important to incorporate these strategies consistently and make them a part of your game so it's an unconscious reaction.
About the Author
Ami Strutin Belinoff has over 16 years of experience in the field of mental health. He has an extensive athletic background in sports and a passion for outdoors.
His background in athletics and competitive sports, as a participant and as a coach, has given Ami in-depth experience in mental training and the mental aspects of peak performance. Ami's spiritual practice plays a role in integrating therapies. Ami has extensive experience working with adolescents, parents, family systems, and individuals in a wide variety of settings: community based, residential facilities, drug treatment facilities, schools, and sports teams. His work and travels in a variety of settings has established him as a collaborator, culturally diverse, and team a builder in bridging relationships between various agents such as social workers, psychiatrists, therapists, coaches, and athletic trainers.