September is fast approaching and with it brings Fall and for Baseball players and fans, the playoffs!
This makes the games over the next month crucial as teams push to clinch their place in the post-season.
While teams chase these goals of extending their season for a few more weeks, the players within are faced with one of the greatest mental challenges an athlete can face: Pressure.
Be it a pitcher giving up a walk and the top of the order up next, a hitter needing to drive in a run to keep a game alive or an outfielder running for a high fly-ball, players are going to need to call on their mental skills as much as their physical skills to guide them through.
Here are three things that baseball players can do to ensure that they’re able to perform at their best when pressure mounts.
1 – Channel Your Focus
When games start to become close, the mind can start to wander and begin asking those “what if” questions.
Staying focused on the here and now, and what you can do is most important.
However, Focus is a finite resource. It’s impossible to focus 100 per cent of the time, all the time!
So, when there are breaks in play where you can direct your attention to something in the crowd or a conversation with a teammate, do it.
2 – Breathe
When you start to feel pressure, the butterflies in your belly can get pretty active and your heart rate can start to climb.
While these are normal reactions to pressure, they can be overwhelming.
A simple controlled breathing exercise, like box breathing or belly breathing, can help to slow your heart rate and focus your attention on your body rather than the situation of the game.
Royals Shortstop Bobby Witt Jr. uses controlled breaths before batting to settle his nerves as part of his pre-bat routine while All Star pitcher Josh Hader also uses breathing to help him think clearly on the mound.
3 – Trusting your Routine
Preparation equates confidence. When pressure builds, it can be easy to change your approach or forget what you usually do. You might start doing more, doing less, or focusing on things that aren’t important or necessary.
Instead, trust the routines and processes that have helped you prepare in the past.
Whether it’s a pitcher taking a moment to reset, a hitter going through their usual pre-at-bat routine, or simply taking a breath, routines can help generate a sense of familiarity and control when the stakes are high.
You can’t control the outcome of the game, but you can control how you prepare, your routines, and how you respond to each moment. When pressure mounts, trust your routine and focus on what you can control.
As the pressure of making the postseason builds, remember that your mental skills are just as important as your physical ones.
Stay focused on the moment, use your breath, trust your routine, and give yourself the best chance to perform when it matters most.
