Pre-Game Energy
Intro
In the moments leading up to a sports competition, there is a mixture of emotions on any given team. Some players will be excited and giddy while others are nervous and timid. Many of these emotions are experienced as a result of stress, or lack thereof. Stress in sports was one of my favorite lessons in grad school. I loved it so much that I wrote my 126-page thesis on it. It's an extremely complicated subject and it would take years to fully explain the nuances of stress. But there is one concept that is very easily explained and relevant to all athletes. It is called the reversal theory and can be more thoroughly explored here.
What is the Reversal Theory?
Simply put, the reversal theory states that there are some amounts of stress that can increase athletic performance and there are some amounts of stress that can decrease athletic performance. An easy-to-understand model can be found below.
When there is no stressful challenge present, athletes often experience boredom; they are under-stimulated, and their performance will suffer because they are not "locked-in". On the other end of the curve, too much challenge will create stress and anxiety and the athlete will begin to panic.
Each individual has their own level of 'good' stress that will keep them focused and developing. This concept is known as the Individual Zone of Optimal Functioning. Explore this phenomenon within your daily practices/games and see if you notice any trends. How much stress or stimulation is too much for you or the athletes you work with? How much is not enough? Do you feel fired up with lots of energy in the environment or do you feel overwhelmed?
A second model of the reversal theory gets a little more complex but can still be understood with some further explanation. This chart takes into consideration two opposite types of 'personality'. One loves to be relaxed and calm and becomes overwhelmed if there is too much challenge. They perform at their best when there is little to no stress involved. The other loves to be stimulated. They are constantly seeking thrills that will bring the best out of them. Close competition and challenge are what they live for. Without stress, they are bored and check-out of the activity.
How does the Reversal Theory Apply to Sport?
Many coaches have a universal style (e.g., intense and shouting, calm and educating). Some of their athletes will respond well to their style and others will respond poorly. As a coach, it is critical to understand the various personalities on your team and to know how to get the best out of each of them. As an athlete, it is important to understand your triggers so that you can manage them and perform at your best. It is also important to recognize the larger picture and see when your teammates need encouragement or composure and when they need stimulated and challenged. Consider what type of personality you and/or your teammates have. What kind of things can you say/do to bring the best out of them? By matching your motivational techniques to the needs of you and your team, everyone will be in the right frame of mind to perform at their best.
Conclusion
The reversal theory is a simple but powerful concept that can be applied to all athletes. Understanding that stress can have both positive and negative effects on athletic performance is key to managing stress levels effectively. By using the reversal theory as a guide, athletes can learn to identify when stress is helping or hindering their performance and take appropriate action to optimize their results. With this knowledge, athletes can approach competitions with confidence and the ability to harness their emotions to achieve their best results.
