Move and Groove #36 - Elite athletic performance

I am fascinated by what makes great teams great. Kerri and I had the opportunity to see two great teams perform yesterday - USA vs. France Women's Indoor Volleyball. The stadium was packed, it was noisy, and the stakes were high. USA advanced to the quarterfinals, but it was tight, winning in three sets 29-27, 29-27, and 25-20, with some incredible rallies. It could have gone either way...

So what determines the ability to perform at this high level and not choke when under such intense pressure? Well, you might think it is confidence but confidence is actually not the key ingredient. From Sana Qadar's podcast on choking in elite athletics performance (definitely worth a listen)...

"Confidence is not what predicts outcomes in performance. It's our actions and our ability to focus in the moment that predicts outcomes in performance. And so, when we free up a bit of space not to worry how much how confident we are, we free up space to focus on the behavior and actions rather than how we feel." - Caroline Anderson, lead psychologist for the 2024 Australian Olympic team, and boxing Olympian.

Confidence is an added bonus, but if you don't have it, it is not something to be caught up in.

Pretty much everyone chokes at one point or another regardless of whether you are an Olympian, a weekend warrior, or a corporate athlete. We step up to perform - our heart rate goes up, our chest gets tight, our mouth goes dry. This is the sympathetic nervous system getting us ready for a fight. The challenge is how we manage it, how we prepare for it. How can this apply to us in our every day performances - job interviews, a public speaking presentation, a sales pitch?

Neuroscience Nugget: Dr. Chris Mesagno did his PhD on why people choke and discusses the core reasons in the podcast:

1. Increased Anxiety - you must experience an increased anxiety from what is normal in order to choke. When we are practicing, anxiety tends to be lower than game day and you are less likely to choke.
2. Skilled performance - you have to be skilled at what you are doing in order to choke. Amateur performance is all over the place. Choking occurs only when you are actually skilled at something.
3. Self focus - too much analysis of your swing, your performance can create choking. People who have high expectations of themselves or strong identification with their skill can be more prone to this.
4. Distractions - internal distractions such as anxiety, worry, internal expectations of your own performance can be triggers for choking. External distractions - crowd noise, the environment, external expectations can increase the likelihood.
5. Mental Health - stresses in personal life, mental health issues may consume psychological resources that are needed to perform under pressure. Choking can actually create additional mental health burdens according to Chris' research.

How do we get out of this downward spiral when it happens? Try these tools:

1. What does good performance look like - ask yourself post-performance questions about what went well, what did not go well, and what we will do next time. Move on after.
2. Visualize and cope ahead - to practice going through situations that you are worried about. You will have managed them ahead of time so that when it really matters, you will be prepared.
3. Breathwork and meditation - reduces ego-centricity, increases focus, and stabilizes the sympathetic nervous system. Watch Simone Bile's pre-performance routine.
4. Checklists and routines - can occupy your analytical brain with other activities so that you don't overanalyze. Think of a pro basketball player before a free throw.

Pep Talk

You earned your spot because you are good at what you do. You have done the reps, you have performed well before. You have been here before and know what to do. Remember, all the feelings that are coming up are natural - it is your body's way of protecting you, harness it to bring out your best performance!

Be well,

Eric

P.S. Enjoy these valuable resources on your journey:

• Winning at Work - our signature course on doing your best work, while feeling great at the same time. Access the launch promotion and get $300 off, coaching, and surprise bonuses.
• Be Well Mind - blogs on neuroscience, sports science, and performance.
• Schedule a free call - enjoy a powerful one hour coaching session for free.
• Group Flow Checklist - improve your team's ability to enter group flow for more productivity, innovation, and joy.
• Friday Afternoon Strategy Hack - when your competition is choosing where to go for happy hour, outmaneuver them with this strategic tool.