Tired of inconsistent performances or feeling stuck in a rut? This article explores a powerful technique used by top athletes to fast-track development and maximize potential: structured performance reflection.
Why Reflect?
Most athletes reflect on performance at a surface level, dwelling on negative plays. This can be detrimental, as it reinforces negativity and hinders motivation. Structured reflection, however, offers a different approach. It involves a critical analysis to identify strengths, weaknesses, and key lessons.
Benefits of Structured Reflection
Structured reflection offers several key benefits:
- It develops a growth mindset by focusing on progress and improvement, building resilience and a hunger to learn.
- It increases self-awareness by allowing you to understand your strengths, weaknesses, and how your mind works under pressure.
- It enhances decision-making by analyzing past performance, you learn to identify patterns and make better decisions in future games.
- It boosts confidence by recognizing your progress and celebrating your achievements increases self-belief.
The Art of Reflection
Here’s a step-by-step approach to structured performance reflection:
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Wait for the Right Time: Immediately after competition, emotions are high. Wait until the next day for a clear and objective reflection.
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Team Sports – O&D 3,2,1:
Start by identifying 3 things you did well offensively and 3 things you did well defensively. This focuses on the positives. Next, identify 2 areas for improvement in each category (offense and defense). This creates specific areas to focus on in training. Finally, identify 1 key skill you’ll train this week. This becomes your practice focus for deliberate improvement.
- Individual Sports:
The core principles remain the same, but the format simplifies. Identify 3 highlights or good things you did in your performance. Then, identify 2 lowlights or areas for improvement. Finally, identify 1 key lesson you learned from this performance.
- Score Yourself:
Evaluate yourself on a scale of 1 to 10 on three key elements: preparation, effort, and attitude/mindset. Remember, a great performance is about control. By focusing on these elements in your control, you’ll achieve success regardless of the outcome.
Beyond Reflection
Structured reflection is a powerful tool, but it’s not the only piece of the puzzle. Complement your reflection by actively seeking feedback from coaches, mentors, and your support group. Also, build a support system that believes in you and pushes you to be your best.
By implementing these strategies, you’ll gain a deeper understanding of yourself and your athletic performance. This self-awareness combined with consistent effort will propel you on your journey to becoming a top athlete!
Ready to take your performance to the next level? Start reflecting on your performances today!
*This article is based on the “The Confident Athlete Podcast” hosted by Callan McKinnon, a former athlete and mental performance coach. To learn more about Coach Cal and his work, visit riseaboveadversity.com.au or connect with him on social media.