"In reality, there is no distraction until we recognize it internally."-Clark Perry, in Murphy, 2003.
Think about the above statement. Two things that stand out to the author are that being distracted is a highly subjective experience and there is are lot of potential in our inner and outer worlds that can distract us. Even if a sport is played in a quiet, controlled environment, an athlete needs to learn how to filter out extraneous variables. There are two types of distractions, internal and external. Internal factors include things like mood, self-confidence, thirst, and internal dialog. External includes things such as crowd noise, playing venue, coaches, referees, and opponents. These are not mutually exclusive, however, for example, hearing crowd noise in a hostile stadium may trigger anxiety and self doubt.
Examples of these variables include: environment, crowds, weather elements, relationships, plays previously perceived as "bad" by the athlete, personal concerns, excitement...the list goes on and on.
The type of sport, either open or closed, can influence the distraction-and-response set in an individual athlete.
Open sports are typically ball-based, and are dynamic; the individual plays a role and depends upon others. These sports often carry a heavy environmental influence. Anyone who has ever attended a college football game can attest to that! These sports often are refereed and include football, soccer, baseball/softball, and basketball as examples.
Closed sports are more stable and the environment causes less interference (although not a hard-and-fast rule). These sports typically depend on an individual skillset that has been practiced repeatedly. Examples include swimming, running, archery, individual gymnastics, and golf.
In both types of sports, some common distractors include noise (or the absence of), gamesmanship of opponents (strategic behavioral plots in order to disrupt flow), weather and playing conditions, and visual distractions (banners, lighting, others on the sidelines).
Successful athletes practice flexibility with environmental and circumstantial changes that could potentially serve as distractions during competition. Perhaps the most obvious way of dealing could be to simulate competition in as many different conditions and environments as possible: weather conditions, lighting, facilities, loud/quiet places, etc.
Mastery of internal distractions requires both gaining an awareness of what and when the athlete hits the threshold, and making mental adjustments to refocus. Perhaps an affirmation or a self-reminder to regain focus could be helpful. Gary Hall Jr., a World Champion and Olympic Medalist swimmer, would make a fist gesture to himself (in addition to his colorful pre-race routine) to remind him to focus on the task at hand.
Working to process distractions differently and come to view it as "part of the background" can also be a useful mental skill. For example, a basketball player learns to use thunder sticks to her advantage at the free throw line, using them as a reminder that she is at the line- this is a strategy for turning what could be a negative event into a neutral one.
Mentally rehearsing all scenarios and discussing them can be a preventative strategy for competition day. Take time to rehearse adverse weather conditions, getting unsettling news before a game, etc. How would you respond? What can you do that helps get you back on track? The more this is processed beforehand, the less impact a distraction has, if it is even seen as one at all.
Think of ways to minimize these pitfalls, for example, avoiding conflict before a big event, taking control and accounting for things the you can control.
If these issues are still prevalent to performance after attempts to filter them out, perhaps consult a coach or professional for additional resources and support.
Source: Murphy, S. 2003. Human Kinetics.
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