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The best way to avoid psych out games in any sport, is to psych yourself into your game and play it the best way you know how.
Psyching yourself means being totally involved in what you are doing, that you are unable to be distracted or swayed in your focus. The keys to being completely "psyched out" are: "Relaxed Conentration" and knowing that you are as "secure in your game" as you can be.
The skilled moves required in all sports demand that you flex and relax muscles continuously. Relaxation is the first step to performing at your best. Relaxation involves getting as lose as you can by letting go of the tension that builds up just before and during the game. Flex and than get totally relaxed. Let go of the anxiety. Tell yourself to "Let go".
One way to break up any kind of tension, is good deep breathing. Taking deep breaths and slowing down the breathing rate is a natural and effective way to calm yourself. Nervousness, tends to consrict the muscles in your chest and throat so that you begin to breathe more shallowly. Inhaling deeply floods your bloodstream with the oxygen it needs in order to function and optimum level and exhaling causes you to relax and let go the tension that is inflicting your game. "Deep Breathing" will redirect your attention from anxiety-causing distractions and focus it upon your own breathing and upon the fact that you are reasserting control over yourself.
The third way to stay involved in your game is to practice concentration. The better you concenrate, then, the better you seem to play. You become more alert to what is happening around you, because your attention is now undivided. And because you are mentally "there", time seems to stand still so that you can perform the necessary motions that get the job done. Without concentration, coaches say, no athlete can be successful. In sports, concentration is the focusing of your attention on the task at hand, excluding anything not pertinent to the task. It is what your coach will say, "staying on the ball". Concentration in sports is deliberate and controlled and done under pressure. Pressure can cause anxiety, and anxiety is a distraction. Therefore, concentration can be utilized best when you are relaxed. Getting relaxed by "letting go" of your tensions and "deep breathing" assist in the task of concentration. When doing all three you have "Relaxed Concentration."
Lastly, it is important in "psyching" your body into playing its best game while avoiding "psych-outs" is to "make your moves automatic." Rehearsing your moves mentally and physically will improve the quality of your performance. Mental Rehearsal or using Visualization gives you sufficient practice at imagining yourself making the play. Your muslces will subtly respond to your thoughts during a game and simulate the motions automatically without your being aware of it.
How does it work? Simply, translate the instructions you give yourself into images in which you body carries out in your mind. Replay these images in sequence from the beginning of your play to the end. Do this many times before your game. Visualization every task that will be required of you. Break down the parts of your move or play down into details. Rehearse it the way you want yourself to perform. Imagine doing it first in slow motion, studying every move. Note where your feet are placed, the positon of your arms, imagining all in a relaxed concentrated state. Think of where your balance is and where your strength is applied. Repeat the sequence, each time in more detail, looking at your reminders, and closing your eyes and imagining yourself doing this. Then visualize the sequence at normal speed several more times. Imagine the play is the best you have performed. Imgine it through from start to finish, and say to yourself, "That was a terrific day."
Lastly, it is important to rehearse physically the various moves needed in your game. This is called, "Physical Rehearsal". You do this at practice, lessons and independently. Set aside time everyday to physically go through the motions needed to perform at your best. Getting so you can do it "with your eyes closed" is an expression that has a basis in reality. Knowing how a successful play feels as well as looks is important. This also helps your memory to duplicate your movements more easily under pressure. Everything becomes automatic. It also builds your confidence im making the correct plays because of your increased familiarity of them. This is another important step in overlearning.
Psyching yourself into your game requires overlearning. When you know fully what to do, you don't have to think about doing it. It almost does itself. When psych-outs are in full play, you won't be there to notice!
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