Tuesday, May 19, 2015


by RISE UP Ultimate

This week we’re taking a look at Dr. Alan Goldberg‘s thoughts on practice performance vs. game performance.

This is probably the most common question that I get asked by athletes across every sport. “In practice, I’m relaxed, focused and everything seems to just come easily. However, in games, I start getting flooded with negativity and doubts, I tighten up, everything seems so rushed and I can’t get my body to do what it knows how to do!” “So what gives?”
The main reason this happens to athletes is because of the differences in their concentration between practice, when it is perceived to “not count,” and games, when now the athlete tells him/herself “it really counts!”
When you perform to your potential, this is most often a result of you focusing on what is important. What is ALWAYS important is the ACTION that you’re involved in in this moment. Usually this means that your concentration is on SEEING what is in front of you and JUST REACTING to it. This NEVER involves THINKING! For the athlete who does so much better in practice, this is exactly what they are doing. They are NOT worried about messing up or the outcome of the performance. They are simply focused in on what they are DOING, and nothing else.
Important point: When you focus on what’s important, you stay loose and relaxed, and this is the key to peak performance!
This mental approach completely changes when this same athlete goes into an important competition. They now focus on outcome, worry about what others will think if they do badly, worry about making mistakes or disappointing others, and in general, OVER-THINK EVERYTHING! When you are in a performance situation and over think, you end up totally distracting yourself from the important performance cues that happen in the moment by moment flow of the action. Furthermore, it’s this focus on all of the wrong things that generates the excessive nervousness and physical tightness that will always undermine your ability to perform at your best!
Solution: Learn to become aware of where your focus is right before and during your BEST and WORST performances. This awareness will then put you in a situation to be able to self-correct if you start making concentration mistakes as you go into an important competition. That is, if you’re aware you’re focusing on the wrong things, then you are now in a position to “bring yourself back” to what’s important!


Reigning in your focus, especially during a big game, can be incredibly challenging. We all know what it’s like to feel unstoppable at practice, but when we don’t feel that converting in a game or tournament we often seize up. Coach Tiina Booth, who has worked with Dr. Goldberg, spoke on this topic at the Ultimate Coaches and Players’ Conference in 2013. Many of her points echoed Dr. Goldberg’s and applied them to the ultimate frisbee arena. Tiina talked about shifting focus away from uncontrollable elements like field quality, weather and who your opponents are, and instead concentrating on your actions in the moment. Just as Dr. Goldberg says, focus on what you are DOING and nothing else.

When you are preparing for your next tournament or game, take some time in the days before to read over Coach Booth and Dr. Goldberg’s notes. Visualize yourself in your competition, focusing on the correct aspects of the experience and taking control of your own actions in the moment. A successful game day is sure to follow.