by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services
What do Lionel Messi and Cristiano Ronaldo have in common? Yes, they’re both considered two of the greatest soccer players of all time, but a lot of people don’t know the importance they also place on mental strength strategies as soccer stars. Messi and Ronaldo, both huge fans of yoga and meditation, use these methods to stay in great physical and mental shape, calm their minds and help heal their physical strains and injuries.
Research has shown that mental strength strategies are effective for athletes in several ways, but for kids and teens, understanding how to utilize them isn’t immediately apparent, and it can seem weird. How many kids want to master a yoga downward facing dog pose or sit quietly meditating to the sound of “Om.” Not many. So, what are some of the ways your child or teen can benefit from using mental strength strategies? Let’s start with the concept of mindfulness. Mindfulness basically means paying attention to something fully; being 100% present in the moment while accepting all aspects of what that moment is or what it brings. As simple as it sounds, being fully present — slowing down, not being distracted, not multitasking, not rushing and focusing fully on one thing– can be difficult, and when you add smartphones and devices into the mix, it becomes even more difficult for our children.
Diaphragmatic breathing, or belly breathing, is a wonderful way to introduce mindfulness to your child or teen, and it can be done anywhere. The strategy involves sitting or lying down quietly and breathing in as slowly and as deeply as you can through your nose all the way to the top of your breath. Your belly will protrude out as you’re breathing in fully. Once you reach the top of your breath, hold the full breath for a moment and then let your breath out through your mouth until your stomach flattens again entirely. Picture slowly filling as much air as can in a balloon and then deflating the balloon of all the air; that’s diaphragmatic breathing. While you’re breathing in and out, it’s best that you don’t control your thoughts; rather be aware of your thoughts, observe them, and bring your attention back to your deep breaths and to what your body is feeling. Breathing slowly and deeply like this over and over, even for just five minutes, will serve to relieve anxiety and stress and promote relaxation. This is a great strategy to practice before a game, during a game (i.e. when you’re on the sidelines waiting to come in) or after a game.
Visualization or mental rehearsal is another great mental strength strategy for children and teens who play a sport. This strategy involves your child or teen seeing what they want or need in their mind; by mentally watching and planning in your mind in this way, much like watching a movie, your child or teen will be in a more prepared and better position to actualize that success later in real time. Like deep breathing, your child can close their eyes and practice visualization anywhere and at any time before, during or after a game.
Wayne Rooney, another world class soccer player, values the importance of visualization, and he’s relied on it since his childhood days of playing soccer. On the topic, he asserted, “I always like to picture the game the night before. I’ll ask the kitman what kit we’re wearing, so I can visualize it.” He added, “It’s something I’ve always done, from when I was a young boy. It helps to train your mind to situations that might happen the following day. I think about it as I’m lying in bed. What will I do if the ball gets crossed in the box this way? What movement will I have to make to get on the end of it? Just different things that might make you one percent sharper.”
And visualization isn’t just for competitive or professional soccer players. A child as young as 6 years of age can sit down, close his or her eyes and visualize themselves dribbling the ball down the field and going for a shot on goal and then get up and try what they just imagined in the moment with the possibility of increased success.
Positive self-talk is another important mental strength strategy for soccer players. When your child is thinking, “I’ve got this” or “stay with my guy” or “relax” or “stay loose” “or “that wasn’t great, but it could’ve been worse,” they’re practicing positive self-talk. It can also be helpful for a child to come up with positive affirmations or mantras that are personal and unique to who they are. “I am a naturally talented soccer player” or “I have phenomenal ball control and make the best passes” or “I’m an amazing shooter,” are a few examples of mantras children or teens could think to themselves or say aloud in private. Similar to positive self-talk, instructional self-talk can also be a great mental strategy for soccer. This involves positively instructing yourself to be aware of where you are and what you’re doing in your mind (e.g., positively reminding yourself or your spacing on the field as you’re playing).
I invite you to also keep in mind that practicing mindfulness doesn’t only need to be something your child or teen does for soccer; focusing well across the other important areas of life – school, home and social life — will also serve to bring about positive change and increased success. Whether your child is eating, doing homework or a chore or socializing, encouraging him or her to be fully in the moment is a good thing. Sure, your child can wolf down an orange in three bites while he’s swiping through TikTok videos, but did he even taste or enjoy the orange he just ate? Doing one thing at a time, and doing it fully, is a good way for your child or teen to foster a winning mindset for soccer and for activities and relationships beyond the game.
In summary, mental strength strategies are very important, and whether your child or teen is playing soccer recreationally or competitively, practicing deep breathing, visualization and positive self-talk are just a few simple methods you can start right now. Over time, and with practice, research has shown that these strategies can improve focus and mental clarity, self-control, and emotional regulation. Studies have also shown that areas of emotional intelligence (e.g., kindness, compassion, acceptance) are experienced at higher levels for those who practice mindfulness. Regardless of how you choose to practice mindfulness, in my opinion, it’s best to think of mental strength strategies as just more tools in the soccer toolbox to add to your child or teen’s positive experience with the game.
I hope you catch my article next month, How To Be A Good Soccer Parent.
