Research
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How Great Athletes Find “The Zone”: Part I
Being in “the zone” is a universal phenomenon experienced by almost all elite athletes. So what is this “zone”? How can athletes find it? And how does it affect athletic performance? Not surprisingly, sport psychologists have been asking these questions for many years; and luckily, they have come up with some interesting and helpful conclusions about this “zone” and how it influences athletes.
In the simplest terms, the “zone” (or “flow” as some sport psychologists’ call it), is generally described as “the pinnacle of achievement for an athlete”, and characterizes “a state in which an athlete performs to the best of his or her ability” (Young & Pain 1999). It combines a balance of excitement and awareness, and is often associated with a relaxed yet focused high-level performance (Caruso 2005).
Ravizza (1977, 1984), Loehr (1986), Garfield and Bennett (1984), Jackson (1992, 1993, 1995, 1996), and Young (1999a, 1999b, 1999c, 1999d) are just a few of the researchers who have investigated the characteristics and dynamics of the zone. Obviously, the undeniable impact that flow has on an athlete’s game makes it a popular area of study. In the most recent examination of flow by Jackson and Csikszentmihalyi (1999), 10 essential elements of the zone were identified. Weinberg and Gould (2011) do an excellent job of summarizing each element. They are as follows:
1. Balance of challenge and skills: For flow to occur it is imperative that an athlete believes that he or she has the skills to successfully meet the physical, technical, and mental challenges faced (see Image 1).
Image 1. Flow Model (Kimiecik & Stein 1992)
2. Complete absorption in the activity: The participant is so involved in the activity that nothing else seems to matter.
3. Clear goals: Goals are so clearly set that the athlete knows exactly what to do. This clarity of intention facilitates concentration and attention.
4. Merging of action and awareness: The athlete is aware of their actions but not of the awareness itself.
5. Total concentration on the task at hand: Performers report that they feel like a beam of concentrated energy. Crowd noise, opponent reactions, and other distractions simply don’t matter. The focus of attention is clearly on the task at hand.
6. Loss of self-consciousness: Performers report that their ego is completely lost in the activity itself.
7. A sense of control: This element of flow refers to the fact that the athlete is not actively aware of control; rather, they are simply not worried by the possibility of lack of control.
8. No goals or rewards external to the activity: The athlete participates purely because of the activity itself, without seeking any other reward.
9. Transformation of time: Athletes in flow typically report that time seems to speed up, although for some it slows down. However, most individuals in flow report transformations in their perceptions of time.
10. Effortless movement: This element refers to the fact that the athlete is performing well but yet is not really thinking about it and doesn’t appear to be trying too hard.
An athlete in the zone is not only able to suppress and ignore negative thoughts, but they are also found to have higher self-esteem and confidence (Carstedt 2003). Clearly, achieving flow or being in the zone gives an athlete a remarkable advantage. The ability to repress negative thoughts and focus on the task at hand is a crucial part of performing at an elite level. Getting in – and staying in the zone is a skill that all athletes should master.
In this article we discussed what the zone is, what athletes experience while in the zone, and how it affects athletic performance. In Part II of Finding The Zone, we will discuss how one can get in the zone as well as factors that prevent and disrupt athletes from getting in the zone.
References:
Carstedt, R.A. (2003) Critical Moments During Competition: A Mind-Body Model of Sport Performance when it Counts the Most. New York City, NY: Psychology Press
Caruso, A. (2005) Sports Psychology Basics. Ann Arbor, MI: Reedswain
Jackson, S.A., & Csíkszentmihályi, M. (1999) Flow in Sports. Champaign, IL: Human Kinetics
Kimiecik, J.S., & Stein G. (1992) “Examining the Flow Experiences in Sport Contents: Conceptual Issues and Methodological Concerns”, Journal of Applied Sport Psychology Vol. 4 Issue 2, p. 147
Weinberg, R.S., & Gould, D. (2011) Foundations of Sport and Exercise Psychology. Champaign, IL: Human Kinetics
Young, J.A., & Pain, M.D (1999) “The Zone: Evidence of a Universal Phenomenon for Athletes Across Sports”. Athletic Insight Vol. 1 Issue 3, pp.:21-30
How to Master the Penalty Kick – Strategies for Shooters
Image via Wikipedia
In the second installment of How to Master the Penalty Kick, we will discuss how shooters can prepare for and score a penalty kick. As mentioned in the previous article, penalty kicks are high-pressure situations and often have an impact on the outcome of the game. With the right instruction and practice, a player can become an expert penalty kick shooter no matter what pressure they’re under.
Mental toughness and coping is something we talk a lot about at EXACT. The ability to block out distractions and deal with pressure is invaluable to a penalty kick shooter. Since the goal area is 8 yards (7.32 meters) wide and 8 feet (2.44 meters) high, a penalty kick should be a fairly easy task for a shooter. And yet, almost 25% of penalty kicks in top male professional leagues are missed (McGarry & Franks 2000). What accounts for such a large percentage of missed shots? Many sport psychologists would agree that it is the psychological pressure and anxiety that the shooter experiences. Players that know how to cope with this pressure and remain confident are without a doubt better penalty kick shooters.
When top penalty kick shooters step up to the ball, I can assure you they are not thinking about the ball missing the net. They are visualizing where they want to put the ball while remaining calm. Practice these visualization techniques often – not just before the penalty kick. Always imagine yourself confidently walking up to the ball and hitting it away from the goalkeeper. Envision every detail about the kick – how you line up to kick it, how your foot feels when it hits the ball, and where the ball hits the net as it goes in. Using visualization techniques such as this will help you stay composed before the shot.
Along with the mental techniques, there is a large amount of research on the actual placement of the kick and what strategies to use. Research suggests that late alterations of kick direction increase errors and reduce accuracy (Van Der Kamp 2006). This means that changing your mind at the last second increases the chances of your shot being stopped. Unless the goalkeeper is standing considerably off-center (see How to Master the Penalty Kick Part I), don’t deviate from your original plan. A study by researchers at the University of Exeter (UK) also found that when anxious, a player will tend to fixate on threats – the goalkeeper, in this case – and shoot it right at them (Wilson et al 2009). “Research shows that the optimum strategy for penalty takers to use is to pick a spot and shoot to it, ignoring the goalkeeper in the process,” says the study’s author.
In addition to psychological pressure and shooting technique, you also have to be mindful that a goalkeeper will often try to read your body language to get a better idea of where you’re shooting. There are a couple of “tricks” that many elite players use to deceive the goalkeeper during a penalty shot. First, a goalkeeper will watch how you line up to kick the ball. Usually, a player who kicks with their right foot and lines up diagonally-left of the ball will shoot it across their body (left side of the net), and the opposite is true for a left footed kicker. To take this advantage away from the goalkeeper, try lining up directly behind the ball. It will take practice to get the power and accuracy, but will put the goalkeeper at a disadvantage. Goalkeepers will also look at your eye contact with the goal. Try to take short, brief looks at the goal – a long stare will help the goalkeeper guess where you are going as well as distract you. Even if the goalkeeper reads your body language and guesses right, most coaches and researchers agree that a well hit shot to the top and bottom corners are almost impossible for a goalkeeper to stop.
Using these tips and strategies will help you tremendously during a penalty kick, but in the end, practice is the most important thing. If you want to increase your success rate, take time everyday to practice your kick as well as your visualization skills. Practicing your mental skills and shooting techniques will help you become more confident and versatile when the game is on the line.
References:
- McGarry, T., & Franks, I.M. (2000) On winning the penalty shoot-out in soccer. Journal of Sports Sciences. 18(6):401–409.
- Van Der Kamp, J. (2006). A field simulation study of the effectiveness of penalty kick strategies in soccer: Late alteration of kick direction increase errors and reduce accuracy. Journal of Sports Sciences. 24:467–477
- Wilson, M.R., Wood, G., & Vine, S.J. (2009) Anxiety, attentional control, and performance impairment in penalty kicks. Journal of Sport & Exercise Psychology. 31:761-775
What’s the difference between a Forward and a Midfielder? Preview of upcoming Soccer Journal article
Keep an eye out for a forthcoming article in Soccer Journal based on our research. Peter Broadley, who is the Executive Director of Cape Fear Soccer Association and former head coach at High Point University, wrote a really interesting article on the different soccer drills you might want to use depending on your players mental strengths or skills. The data that Peter used is based on our work with the top prospects from the Major League Soccer (MLS) Combine and the United Soccer League (USL) Combine in 2007. We sliced the data for him to see if there are substantive differences between players based on the positions they play.
What I think is very helpful about the article is that Peter used EXACT’s behavioral data to create specialized soccer drills by position. Soccer coaches, take note. If you want a copy of the article, please send me a note. I think it’s very important for coaches to understand that behavioral attributes are attributes that they can change. Indeed, there are drills and exercises that you can implement that is custom-tailored to each player’s unique profile.
