Sam Maniar, Ph.D. 

Every athlete will encounter a performance slump at some point. It can be incredibly frustrating to go from being in a groove to struggling to do what was once so easy. In this month’s article, I will share some dos and don’ts about handling slumps.  

DO:  Rule out non-mental causes. Before jumping to conclusions and making mental tweaks, make sure there isn’t a physical, mechanical or tactical cause. Injuries or soreness, mechanical/technical changes or lack of situational knowledge can lead to performance deficits. 

DO:  Simplify things. When in a slump, keep goals, plans and expectations as simple as possible. Break things down into the simplest form possible. 

DON’T: Set extremely challenging goals. Instead, set achievable goals. In other words, try to set yourself up to succeed. 

DO: Focus on process goals instead of outcome goals. Outcome goals are usually not in our control, and therefore, they can add additional pressure. Instead, focus on goals that are in your control. 

DON’T: Think about technique or mechanics during competition. The time to do this is in training, but thinking about technique during competition will only lead to worse performance. 

DO: Visualize success. Visualization can help jump-start a streak of success by planting the idea in your brain. If vivid enough, your brain and body can respond to images as though they are actually occurring. 

DON’T: Panic. Everyone goes through slumps—it is part of sports. Stay calm and utilize relaxation techniques to keep your heart rate down. Slowing your breathing down is a good place to start. 

DO: Have a growth mindset. Remember, every setback is an opportunity to learn, make an adjustment and improve. Our mistakes help us improve and develop. 

DO: Find ways to have fun in your sport. You will be more likely to experience success if you are staying loose and having fun. 

Want to learn more? Attend one of SPIRE Institute & Academy’s (IA) camps and get exposed to our mental training coaches and curriculum! 

Dr. Maniar is the Director of Mental Skills Training at SPIRE Institute & Academy and the Founder of the Center for Peak Performance, LLC—a sports psychology and business consulting firm. More information about Dr. Maniar and his work, including his social media handles, can be found on his Linktree.