Sports psychologists tell us that it is important for the athlete to "stay in the present." We can't control the future, nor the past, so thinking about these time frames can cause anxiety and stress. Yet, many athletes place themselves in the past by dwelling on what has happened. Others jump to the future to worry about what might occur. Both of these situations can negatively affect performance.

Centering helps you "stay in the present" by helping you concentrate on your body and your breathing. This allows you to focus on things other than stress, bad calls, what happened, or what will happen next in the competition. The mere act of thinking about your breathing changes your focus from the negative or anxiety causing event, to the present task. This kicks out the negative and helps you regroup your thoughts.

How Do I Center?

Focus on breathing a slow, steady stream of air in through your nose. Feel the air enter your lungs and settle into the center of your body. Blow out through your mouth while thinking a key work or phase that helps you to refocus on what you need to be doing. Some athletes choose to think, "What do I need to do now?" Others say, "Center." Some even close their eyes and envision a successful move. You can develop your own key word or phase. Just make it one that has meaning to you.

How Do I Learn this Skill?

Centering can become automatic if you practice it enough. Center yourself after flurries, a break in the action, or a time out. Teach yourself to use every break to regain focus by centering. Train yourself to control your thinking by using this centering skill as your cue. Invoke that automatic refocus.

When Do I Apply this Skill?

Center any time you have a pause in the action. Simply take your breath and repeat your key word to refocus on your goals. When centering becomes automatic, you will be almost "machine-like" in your response to competition situations.

What Will Centering Do for Me?

Once you learn this skill, you will notice a definite change in the thinking patterns you use in your competition. You will spend less time thinking about problems and more time focusing on solutions. You will have less stress, and you will enjoy more success.

You make the call. If centering is something that will benefit you in competition, then practice it daily until you master the skill. It is a simple and effective way for your to control your performance self-talk and focus.