Dr Kate Hays
is The FA’s Head of Women’s Performance Psychology and has worked as a sports psychologist for more than two decades. thefa.com
Make a list
Make a list of coping mechanisms to help you respond to setbacks. You could use self-talk (tell yourself that you can do it) or breathwork (breathe in for three counts, then out for three counts).
Break down your aims
Focus on process goals – the small steps that help you hit your primary goals. If you’re a runner, it might be to hit even 6:00 min/km splits. For a footballer, it might be to move the ball off in one touch.
Picture the results
Now visualise how things might unfold and identify any potential stumbling blocks. That might be going off too fast and losing steam later on or making a mistake, like losing the ball or fumbling a pass.
Analyse what you did
Afterwards, try to reflect on your performance. What did you do well and why? What could have gone better and how? What does your focus need to be for your next training session, race or match?
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