Soccer Psychology
Like any sport soccer requires a high level of mental focus to succeed. A soccer player must have the ability to focus for the entire length of a game. In high level soccer a game lasts 90 minutes and one slip up can cost you a game. Soccer players must also be able to work through adversity, refereeing decisions and errors will go against you during a game and the ability to deal with it and move on is crucial to success. High level soccer players must learn to control their mind and think in a productive manner before, during and after the game.
PREGAME
Different players react in different ways to get motivated for a game. Some prefer shouting and screaming, others prefer to prepare in silence. What is important is that you use the method most effective for you. The important thing is not to show everybody around you how pumped you are, motivation is an internal thing and assure you have your thoughts focused and avoid all stressors before a game. A clear head makes faster decisions on a more consistent basis. If you do like to pump yourself up in a loud and demonstrative manner it is important to keep emotional control, only displaying a cool head under pressure will maximize your performance.
Progressive muscular relaxation is a technique used by some athletes before competition. This technique requires you to lay in a quiet room with no distractions. Close your eyes and tense your calf muscles and hold for 5 seconds, relax them and focus on the feeling of relaxation. Repeat his process and cycle through your muscle groups all the way up to your shoulders. This technique relaxes your muscles and clears the mind.
Mental rehearsal is another technique used by many professional athletes before competition. Sit with your eyes closed and imagine yourself in competition. Think of what makes you a good player, whether it is tackles, keeping possession, or scoring goals. Rehearse performing your role to help the team succeed. Imagine as if you are watching through your own eyes and provide as much detail and colour as possible to your mental picture.
DURING GAME
It is important to remember the point of the game, to play well and win. It may seem redundant to say that but watch a soccer game. Take note of players who wave their arms in frustration at a refereeing decision, or begin negative dialogue with the opposition or teammate. Also how many times does something go wrong and the player dwells on it leading to further errors? Every time a player does that they take away from the mental energy used on the task at hand.
Creating an anchor movement or word can be a good way to focus the mind during competition. Sit alone and conjure up positive emotions and memories of yourself playing. Remember past success and picture future goals and success. Imagine it through your own eyes rather than as if watching from the outside on a television screen. When you feel positive emotions think of an anchor word, such as “fight”, or a movement such as clenching your fist. Repeat this daily with the intention of the anchor bringing positive emotions. If you find circumstances in a game go against you, perform your word and remember the overall objective, to play well and for your team to win the game.
POST GAME
What you say to yourself and those around you after a game can be a powerful indicator of your character and potential to succeed. If you soften the pain of defeat with “the ref hurt us”, I played well but so and so did not”, or the like the reality is you are making excuses. No explanations, no excuses is a good mantra to live by. The result and your performance were what they were, if you are unhappy with them you are more likely to succeed finding reasons why and planning for success. If you make excuses and convince yourself that you never fail you will find a comfort zone and crush your own chances of progressing as a player.
Plan of Action
Set goals to analyze your performance and enlist the help of people to help you reach them. For example if you are a midfielder set yourself a target of winning 10 tackles, completing 30 passes, and getting off 5 shots in a game. It is impossible to track this but you could ask your parent to keep score for you. Also if you can video the game you can track your performance when watching back.
