In the field of Sports Psychology, concentration is one of the most important skills

required for overall performance. Concentration (or selective awareness) means focusing one's
attention on a task. Trying to concentrate or actively shielding oneself from distraction is not
concentrating. Concentration involves being totally in the here and now while passively ignoring
detractions from either external or internal stimuli.
Lapses in concentration permit fear and self-doubt. This worry and anxiety can lead to continued
lack of concentration, thereby creating a vicious cycle that can result in failure. Concentration is
a skill that can be improved through training and practice. When a distraction occurs,
concentration training can enhance one's ability to rapidly refocus their attention back to the task
at hand.

Dimensions of Attention
Individuals have different aptitudes and affinities toward particular dimensions of attention.
External
Perform Assess
Focus & follow- Environmental
through awareness
Rehearse Analyze
Real time problem Strategic planning
Narrow solving Broad
Internal

Coping Scenarios
Most Effective Least Effective

Before Event: Before Event:

 Adopt a "Just do it" mind set
 Interpret pressure as a positive
challenge
 Discuss, think through, and rehearse
strategies
 High expectations and excessive focus
on event outcome
 No strategy and ineffective mental and
physical preparation
 Negative thoughts including dreading
event and feeling out of control

During Event: During Event:

 Focus on process rather than outcome  Feeling powerless over ability to
 Focus on technique and proficiency control performance.
 Resignation and mentally giving up on
achieving goal.
Many athletes report that peak performance occurred when they focus on the process, or task at
hand, and eliminate all thoughts of winning. Conversely, some athletes have problems with
under-arousal during segments of their performance. They may instead need to focus more their
outcome goal (e.g.: winning) in effort to perform optimally. See Inverted-U hypothesis and
Psychological Reversal.

Strategies to Maintain Concentration

External Factors
 Rehearsal of Simulated Competition Experience
o Recreate atmosphere of real competition experience
o Recorded soundtrack from actual competition over loudspeaker
o Recreate worst possible scenarios
o Wear competition uniforms
 Use mental rehearsal (aka: visualization or imagery) to practice concentration
o Training partner attempts to distract athlete during mental rehearsal without
physical contact
o Athlete rates their achieved concentration on a scale
o Used by athletes trained in relaxation and imagery skills
Internal Factors
 Attentional Cues and Triggers
o Best to use verbal or kinesthetic cues that focus on positive present or immediate
upcoming moment
o Recentering using verbal and task-relevant kinesthetic cues
o Must be individualized
 Turning Failure into Success
o Train mentally to refocus on successful performance rather than think about failed
attempt
o Learn from mistakes
o Visualize successful performance instead of past failures
 Biofeedback Training (e.g.: Electrodermal feedback)
o Monitor and control anxiety during visualization
o Facilitate concentration training
 Focusing and Refocusing training
o Hold attention on predetermined task
 Tasks can include thought, point in picture, object in video, grid exercise
 Gently guide attention back if mind begins to wonder
o Time concentration durations
o Have training partner create detracting noises during task
 Performance Protocols
o Develop ideal pre-performance concentration ritual
o Practice protocol consistently allowing it to trigger subsequent focused
performance
o If attention lapses, personal protocols can be used to refocus
Summary
1. Learn strategies to attain optimal arousal for performance.
2. Use positive thoughts instead of self-doubt and negative talk.
3. Learn where and how to best focus attention in particular scenarios.
4. Use associated cue words or feelings to trigger concentration.
5. Develop rituals or protocols to trigger concentration.
6. Practice in a simulated competitive environment.
7. Practice dissociation.

References
Baltzell A, & Sedgwick W (2000). How elite rowers cope with competitive pressure and
expectations to perform. U.S. National Team Rowing Summary Report for Coaches and Athletes.
A USOC Sport Science and Technology Grant Project.
Nideffer RM (1993). Concentration and Attention Control Training. Arousal-
Performance Relationships, Applied Sport Psychology; Personal Growth to Peak Performance.
Williams JM, Landers DM, Boutcher SH. 243-261, 2.
Schmid A (1993). Training Strategies for Concentration. Arousal-Performance
Relationships, Applied Sport Psychology; Personal Growth to Peak Performance. Williams JM,
Landers DM, Boutcher SH. 262-273, 2.