Under the Lights

Sport can sometimes throw up events that simply make no logical sense at all. Runners who train to a certain pace and they get to a race, but they just cant reach the times that they had in training. Golfers play amazing rounds in practice, but come time to shine they just never seem to achieve those scores. Football teams can be heavy favourites going into a match, and they end up on the tail end of a defeat.

But why does it happen?

Performing “Under the lights” can often throw a spanner in the works of even the best athletes. It never ceases to amaze me just how a change of environment can change your performance. Some people stand up like giants and thrive under the pressure, while others wither away and allow the occasion to get to them.

How athletes practice can have a huge influence on how they perform on these big occasions. Creating an effective practice environment is key to helping athletes thrive under pressure. Athletes can implement a number of strategies into their practice to help create the correct environment:

1. Simulate Game Conditions: Recreate high-pressure scenarios during practice, such as time constraints, crowd noise, or critical game situations. This helps athletes get used to performing under similar conditions they will face in competition.
   

2. Introduce Competitive Drills: Incorporate drills and exercises that foster competition among teammates. This builds resilience and helps athletes learn to perform under pressure from peers.

3. Vary Intensity Levels: Alternate between high-intensity and low-intensity practice sessions. This teaches athletes to manage energy and maintain performance under varying levels of stress.

4. Use Pressure Situations as Learning Opportunities: After high-pressure drills or scrimmages, hold debrief sessions to discuss what went well and what could be improved. This reflection helps athletes understand how to handle similar situations better in the future.

5. Monitor and Adjust: Continuously assess the practice environment and be willing to make adjustments based on the athletes’ responses and progress. Flexibility in approach ensures that the practice remains effective and relevant to their needs.

Designing and managing the practice environment can have a huge influence on any athletes performance under the lights. Taking more time, care and recreating conditions similar to that of anactual competitive environment will help any athlete be more prepared for the heat of battle.