Mental Preparation

“How to deal with pressure on the field”BY JANIE FRAMPTON

In almost every sport the top fifty competitors in the world are all as strong, as fast and as skillful and have as much stamina as each other. Yet in every sport some emerge as winners and others never quite reach the podium.

The same is true for Match Officials. We have those who work hard on their physical fitness, perfect their skills in law, application and management of people and situations. These skills and others can produce an individual performance that can reach levels unmatched by their peers.

What is it that makes the difference?

The winners are the ones who can overcome the mental pressures of a tough game. They can ignore or feed-off the crowd, or the importance of the occasion.

So where does the mental pressure come from?

The answer is – it comes from within! It is their own reading of the situation which causes pressure, and because it is from within it can be controlled: The winners are not necessarily born this way but have trained themselves both mentally and physically.

What are the mental skills?

There are a range of skills demanded of the match official; many of them can be linked to the individual’s state of mind. For instance, the first thing expected of a match official by the players and coaches is that he or she is consistent.

But from where does such consistency come?

It can only be the ability to focus on the game, ignore internal and external distractions and apply the law correctly in each and every situation.

Perhaps it is a good starting point to consider the mental qualities required by looking at what would be expected from the ideal match official:

• Calm under pressure

• In control of their emotions

• Confident

• Mentally alert

• Positive.

Let us consider these points in more detail.

The good match official does not try to avoid pressure; he or she accepts that it is part of the game at all levels.

Be confident that you have the skills to deal with the situation; pressure is not a threat but a challenge to be welcomed.

• Do not get upset by the challenge of the players to your decisions, they are not directing their anger at you, they do not know you! Their frustration is directed at the uniform and the authoritative role you represent.

Take a few moments to gather your thoughts and re-focus.

Do not lose focus on the game, and keep concentration throughout.

• Show no anger, no fear and no negative emotions. The only emotion which should be shown is enjoyment. Remember, this is what we are there for!

• Be strong in your decision making; take responsibility and manage the consequences whether your decisions are right or wrong

• Be confident; assertive but not arrogant; have a determined belief in your own ability that you can perform well. This will mean that you will not be intimidated by the pressures of the occasion, or by the antics of the players

• Be able to maintain concentration on the things that matter in the game, and have the ability to ‘switch-off’ no matter what the pressure.

So how do we get there?

How do you learn to officiate under pressure?

The answer is – you do not. Nobody performs well under pressure. The reason why our top officials at all levels of the game ‘shine’ when the stakes are highest, the competition the fiercest and the game the toughest is not because they can do it under pressure, but

because they eliminate the pressure and officiate in an ‘ideal mental state’!

When you are officiating at the ideal mental state:

• You feel relaxed although the adrenaline level is high

• You are a little nervous, but with a sense of calmness and confidence

• Your decisions will be made spontaneously without the conscious thought process as you will have a strong belief in your ability

• You will always feel as if you are in the right place at the right time

• You will maintain concentration and have an awareness of what is happening around you

• You will maintain control over your emotions and not become tense, therefore remaining in total control of yourself.

If you manage the above, you will eliminate the excess of pressure, which would otherwise prevent you from performing at your best.

So what will help you to reach the ideal mental state?

Relaxation – Take a few moments to gather your thoughts and re-focus.

Concentration – Do not lose focus on the game, and keep concentration throughout.

Visualization – Visualize how you will deal with certain situations and when they occur you will then be armed with ideas on how to deal with them. These are ‘closed

skills’, performed in isolation.

Emotional Control – The focus at all times must be on positive feelings. Examples of these are: Confidence, determination, relaxation and of course, above all, enjoyment.

Attitudes – Will controls a referee’s behavior. If you think you can, you will; if you think you have to be the best then you won’t be - be yourself!

Awareness – By harnessing strengths and working on areas that need attention, you will become a better referee.

Affirmations – It is good to have affirmations that deflect pressure. Mohammed Ali said, “I am the greatest”, because he believed it. This may not be a usual statement from referees, but other positive affirmations could be, “I never let emotions affect my

officiating”, or “I always spot the flash points”. These are positive and will give you confidence.

Handling the pressure

What can be done to handle the pressures which will arise? The first aspect must be to ensure a good pregame preparation.

Preparing for your game

Do not change your physical preparation. This means continuing any physical training at your usual level and do not change your pattern of relaxation. Relaxation is as important as physical preparation.

• Do prepare yourself mentally for anything which might happen

• Don’t try to make changes to your refereeing technique. What you have done so far has been good enough to give you the opportunities you are receiving; only make changes to your identified areas of development

• Do a little mental rehearsal every day; see yourself refereeing in an ideal mental state

• Don’t become anxious about your nerves. You will need an adrenaline flow for the game, so look forward to the ‘buzz’

• Do anticipate that you will enjoy the game. You are going to perform well, be in control and you are going to handle any situation that arises.

Thought stopping!

• Control unwanted thoughts

• Manage emotions

• Maintain composure

• Re-focus to task

• Positive mental attitudes

• Improve consistency.

Negative thoughts have no value, park them and move on!

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