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From my experience, football or soccer, whatever you choose to call it, requires both physical and mental strength. And let's face it, mental strength is sometimes more critical than physical strength. Trust me, whether you're a seasoned pro or a beginner doesn't matter. The power of mental preparation should never be underestimated.
If you want to witness a real difference in your performance on matchday, preparing yourself mentally before a football/soccer game can be a real game-changer. Don't leave anything to luck, and realise that you must have the right mindset, focus, and self-confidence to dominate matches.
Almost every football player at the professional level knows this and wants to squeeze out that last bit of potential for better chances of success. But many don't know where to start or wonder if they are following the right path.
In this article, I will share my five essential tips for mental preparation on matchdays that have helped me understand and apply specific strategies to further improve my game.
Visualise The Game
This might sound strange, but visualising the game is a powerful mental preparation technique that helps you build confidence, increase focus, reduce anxiety, and improves your performance. Before the game, find a quiet place to sit away from your teammates, coaches or other staff members from your team. Close your eyes and picture yourself playing in the game, from the warm-up to the final whistle.
Start visualising yourself, making intelligent decisions on the field, moving with speed and agility, scoring the winning goal or making a decisive last-minute tackle. Imagine the crowd cheering you on and the feeling of accomplishment as you win the game.
The more vividly you imagine yourself in the game, the more prepared you will be for potential upcoming events. So, use the time you have before the match wisely. Stop wandering around the changing room, feeling anxious or nervous. Paint a clear picture of the outcome you want by visualising your next football/soccer match before you step out on the football field. And watch how it positively impacts your game.
Why you should visualise your game...
Set Achievable Goals
Setting achievable goals is an underrated part of mental preparation for a football/soccer match. Still, it can be powerful if used before the game correctly, leading to high focus and motivation.
Know your strengths and weaknesses as a football/soccer player. This will enable you to accomplish the goals you have set for yourself before the match. For example, if you're a midfielder, set a goal of making a certain number of passes or assists. If you're a forward, set a goal of scoring a goal or creating scoring opportunities for your teammates. I hope you get the point I'm trying to make.
Achieving your personal goals during the game can surely boost your confidence and motivate you to continue performing at your best. On the other hand, if you don't achieve your goals, don't beat yourself up. Use it as an opportunity to learn and improve for the next game.
How setting achievable goals boost your performance...
Stay Positive
Instead of putting your head down and dwelling on mistakes or negative thoughts before, during or after the match, staying positive and focusing on the present moment is essential to playing at your best on matchday. Practising self-talk is the easiest and most effective way to maintain a positive mindset. It will boost your confidence and allow you to stay focused on the mission.
When negative thoughts start to creep in, replace them with positive affirmations. For example, instead of saying, "I'm not a good player," say, "I'm capable of making smart decisions on the field." No matter your playing level, always remember that mistakes are a natural part of the game. No footballer is perfect, and mistakes happen to everybody on the field.
Surrounding yourself with positive players in your team can also help you maintain a positive mindset which will uplift and motivate you. Sadly this goes the other way too. Negative influences can affect your performance more than you think. Therefore you need to avoid people who are constantly negative, complain about every situation or blame others for their shortcomings.
Maintaining a positive mindset takes practice and effort, but trust me, it's worth it. Not only will it improve your performance, but it will also make the game more enjoyable.
How to stay positive with only two acts...
Pre-Game Routine
You need to have the right mindset for optimal matchday performance. But I'm confident that by now you know that already. That's why this part of your mental matchday preparation is so important. You need to start and develop a pre-game routine that creates a sense of familiarity and comfort that can boost your confidence on the field.
There is no one-size-fits-all when it comes to this. Your pre-game routine should be tailored to your needs and preferences. It can include praying, meditation, stretching, listening to music, visualisation exercises, or any other activity that helps you relax and focus.
My effective pre-game routine is arriving early and walking around the football/soccer pitch. Then I find a quiet place to pray and visualise my game. This puts me in a focused mind frame and enables me to release stress and anxiety. Now I pop in my earbuds and start listing to music that pumps me up and lifts my mood for the match. Finally, I begin my stretching and dynamic warm-up routine to get my body ready.
As you can see, it is nothing fancy, but it has helped me maintain consistent performances throughout my professional career. The key to developing a pre-game routine is to find what works for you and stick with it. Don't just copy me. Instead, find a way to further fine-tune this pre-game routine until it suits you.
The cycle of a good pre-game routine...
Stay Focused
It can happen to anybody. Getting distracted by the crowd's noise, the pressure to perform, or dwelling on past mistakes. Not only does this give you added anxiety and stress, but it also interferes with your performance on matchday. However, staying focused on the present moment can help you make better decisions.
Using breathing techniques can help you do just that. Taking slow, deep breaths can help you relax, which allows you to stay in the present moment. If you feel like you are getting distracted, take a deep breath to refocus your attention. Staying focused takes practice and effort, but it's worth it. Finally, remember to focus on what you can control and let go of what you can't.
Control your focus with four key steps...
Final Thoughts
I think it's fair to say that mental preparation before a football/soccer match is vital but often overlooked. Stop thinking that it's just about physical strength and skill. But also about mental strength and focus. If you decide to take the time to mentally prepare before a match, you can boost your confidence, stay focused, and perform at your best. This can be the part your game is missing. So don't neglect it!
But don't think all of this can happen overnight. Remember that mental preparation takes practice and effort. However, by incorporating these five tips into your pre-game routine and practising them regularly, you can improve your mental preparation and performance on the field.
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