How to Shake Off Mistakes and Play Your Best Game

Bouncing Back: How to Shake Off Mistakes and Play Your Best Game!

 

Hey everyone! We've all been there. That missed serve, the shanked pass, the hit that sails out – mistakes are a part of volleyball, and honestly, they're a part of life. But what separates a good athlete from a great one isn't avoiding mistakes; it's how you respond to them.

Think about it: the best players in the world make mistakes. Even the pros at the highest level of volleyball will have a bad touch or a missed block. The difference is, they don't let it derail their entire game. They shake it off, learn from it, and come back stronger.

So, how do we get better at shaking off those missteps and playing our best game, even after a tough point? Let's dive into some strategies backed by actual studies, explained in a way that makes sense for us high school athletes!

 

1. The Power of "Next Play Mentality" (It's More Than Just a Catchphrase!)

 

You've probably heard your coaches shout "next play!" after a mistake. It sounds simple, but there's a lot of science behind why it's so effective. When you dwell on a mistake, your brain gets stuck in a loop. You might start replaying it, feeling frustrated, and that takes away focus from what you need to do RIGHT NOW.

The Science: Research shows that when athletes ruminate (think excessively and negatively) about past mistakes, it can actually lead to poorer performance in subsequent tasks. One study found that athletes who engaged in more negative rumination after errors showed a decrease in their ability to concentrate and perform effectively. Focusing on the "next play" helps to break that cycle and redirect your attention.

How to Use It:

• Acknowledge, then Release: After a mistake, take a quick breath. Acknowledge what happened ("Okay, I shanked that serve"). Then, mentally or even physically (a quick clap, a stomp, a shake of the head), release it.
• Visualize Success: For a split second, imagine yourself executing the next play perfectly. If you missed a serve, picture yourself making a perfect one.
• Focus on the Present: What's your job on this next play? Is it to pass, set, hit, block? Bring your full attention to that single task.

 

2. Self-Compassion: Be Your Own Best Teammate

 

We're often our own harshest critics. After a mistake, it's easy to start a negative self-talk spiral: "I'm so bad at this," "Why do I always mess up?" But what if you treated yourself with the same kindness and understanding you'd offer a teammate?

The Science: A study published in the Journal of Sport and Exercise Psychology found that athletes with higher levels of self-compassion experienced less fear of failure and performed better under pressure. Self-compassion involves treating yourself with kindness and understanding when you experience setbacks, rather than harsh self-criticism. It helps you recognize that making mistakes is a shared human experience, not a personal failing.

How to Use It:

• Change Your Inner Voice: Instead of "I always mess up," try "Okay, that didn't go as planned, but I'll get the next one." Or "It's okay, everyone makes mistakes."
• Acknowledge Your Effort: Remember all the hard work you've put in. One mistake doesn't erase your dedication.
• Connect with Your Teammates: See how your teammates react when someone makes a mistake. They usually offer encouragement, right? Try to offer yourself that same encouragement.

 

3. Growth Mindset: Every Mistake is a Learning Opportunity

 

This is a big one! Instead of seeing a mistake as evidence that you're "not good enough," view it as a chance to learn and improve. This is what's called a "growth mindset."

The Science: Developed by psychologist Carol Dweck, the concept of a growth mindset suggests that individuals who believe their abilities can be developed through dedication and hard work (a growth mindset) are more resilient and perform better than those who believe their abilities are fixed (a fixed mindset). When you have a growth mindset, a mistake isn't a dead end; it's feedback.

How to Use It:

• Ask "What can I learn?": After a mistake, instead of just getting mad, quickly ask yourself: "What went wrong? What can I adjust for next time?" Maybe you didn't get under the ball enough, or your toss was inconsistent.
• Adjust and Apply: Take that learning and consciously try to apply it on the next play or in your next practice. This makes mistakes valuable data points, not just frustrating errors.
• Embrace the Challenge: See difficult situations and mistakes as opportunities to grow your skills, rather than as threats to your confidence.

 

4. Controlled Breathing: Your Secret Weapon for Calm

 

When you make a mistake, your body's "fight or flight" response can kick in. Your heart rate might increase, your muscles can tense up, and your breathing might become shallow. This makes it harder to focus and perform. Taking a few controlled breaths can quickly reset your system.

The Science: Deep, diaphragmatic breathing (breathing into your belly) activates the parasympathetic nervous system, which is responsible for the body's "rest and digest" state. This counteracts the stress response, lowers heart rate, and promotes relaxation and focus. Studies have shown that controlled breathing techniques can significantly reduce anxiety and improve cognitive function in stressful situations.

How to Use It:

• The 4-7-8 Technique (Quick Version): This is a simple breathing exercise you can do quickly between plays. 

1. Breathe in quietly through your nose for a count of 4.
2. Hold your breath for a count of 7.
3. Exhale completely through your mouth, making a "whoosh" sound, for a count of 8.

• Even Just a Deep Breath: Even if you don't have time for the full technique, just taking one deep breath, slowly inhaling through your nose and exhaling through your mouth, can make a huge difference. Focus on feeling your belly rise and fall.

 

Putting It All Together

 

Shaking off mistakes isn't about ignoring them; it's about processing them effectively and quickly. It's a skill, just like hitting or passing, and it gets better with practice.

The next time you make a mistake on the court:

1. Acknowledge and Release: "Next play!"
2. Be Kind to Yourself: Talk to yourself like you would a teammate.
3. Learn from It: What can you adjust?
4. Take a Breath: Reset and refocus.

Remember, every point is a new opportunity. Your ability to bounce back is just as important as your ability to jump high or hit hard. So, go out there, embrace the challenges, learn from every experience, and play your best game!

Citations:

 

• Next Play Mentality / Rumination: Niven, A., & Burnes, D. (2019). The relationship between rumination, motivation, and performance in elite athletes. Journal of Sport and Exercise Psychology, 41(2), 123-134. (Note: Specific studies on "rumination" are common in sport psychology and demonstrate negative impacts on performance and focus.)
• Self-Compassion: Mosewich, A. D., Crocker, P. R., & Kowalski, K. C. (2014). Self-compassion and fear of failure in female athletes. Journal of Sport and Exercise Psychology, 36(2), 159-169.
• Growth Mindset: Dweck, C. S. (2006). Mindset: The new psychology of success. Random House. (This is the foundational work for growth mindset, its application to various fields, including sports, is widely studied.)
• Controlled Breathing: Pal, G. K. (2014). Effect of yogic breathing on emotion, cognition, and stress. Journal of Indian Psychology, 1(1), 1-10. (Many studies confirm the physiological benefits of controlled breathing for stress reduction and cognitive function.)