Raising Your Focus in Practice

Every athlete and coach wants to have great focus in practice and training. You realize that higher focus in practice leads to a higher quality practice, which leads to better skills, higher confidence and ultimately better performance in competition. Lack of, or ineffective focus does just the opposite. But in order to bring sharper focus to practice, you simply cannot just wish and hope it will happen - you have to “practice” focus.

Here are three simple ways. Pick only one of these, and for the next 30 days use it before and after practice. No exceptions. Watch and see what happens with your focus.

1. Keep a Performance Journal
Before practice, take up to five minutes to write in your journal about keeping your level of focus high. Make sure to also write down 1-2 objectives to accomplish in that practice. For example, work on corner kicks, free throws, or throws from third base. These objectives help keep you focused. Then after practice, write in your journal again, rating your level of focus (i.e., 1-5), whether you accomplished your goals, and your objectives for tomorrow’s practice.

2. Know Mental Anchors
Mental anchors are words or phrases that keep your focus “anchored” throughout practice. It is easy to become distracted in training, but your mental anchor helps to ground you and keep you focused. For example, words such as “focus” or “work rate” or “calm” are good mental anchors. Anchors can be skill-focused, such as “smooth stroke” (golf) or “loose arm” (tennis) or “follow through” (shots in basketball). Make sure to write your mental anchor in your journal before practice as well as somewhere where you can see it during practice, such as on a piece of athletic tape wrapped around your wrist.

3. Use Mental Imagery
Practice a 3-minute imagery drill. Sit down and quiet your mind and body. Close your eyes and “see” yourself do the following – let go of things from earlier in the day that have nothing to do with practice, zero in on your 1-2 objectives, accomplishing these objectives, and then finally see yourself at the end of practice being excited that you did want you wanted and needed.

All of these are great drills to improve focus. By using them, you are consciously training your subconscious to make your focus more sharp and automatic.
Again, do one of these drills for the next 30 days and just enjoy the results!