{"id":8140,"date":"2017-05-04T16:08:13","date_gmt":"2017-05-04T16:08:13","guid":{"rendered":"http:\/\/www.peaksports.com\/sports-psychology-blog\/?p=8140"},"modified":"2025-06-09T08:45:23","modified_gmt":"2025-06-09T12:45:23","slug":"mental-preparation-and-returning-to-competition","status":"publish","type":"post","link":"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-preparation-and-returning-to-competition\/","title":{"rendered":"Mental Preparation and Returning to Competition"},"content":{"rendered":"\n<h2 class=\"wp-block-heading has-text-align-center\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-8144\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2017\/05\/competition-return1.jpg\" alt=\"Mental Preparation\" width=\"600\" height=\"300\" srcset=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2017\/05\/competition-return1.jpg 600w, https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2017\/05\/competition-return1-300x150.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/h2>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><span class=\"ez-toc-section\" id=\"Coming_Back_Strong_After_a_Layoff\"><\/span>Coming Back Strong After a Layoff<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Article Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #0769bf;color:#0769bf\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #0769bf;color:#0769bf\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-preparation-and-returning-to-competition\/#Coming_Back_Strong_After_a_Layoff\" >Coming Back Strong After a Layoff<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-preparation-and-returning-to-competition\/#When_you_return_to_competition_your_mind_is_cluttered_with_fear_and_doubts\" >When you return to competition, your mind is cluttered with fear and doubts:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-preparation-and-returning-to-competition\/#This_approach_keeps_you_grounded_in_the_present_moment_instead_of_solely_focusing_on_the_possible_results_or_how_you_might_play\" >This approach keeps you grounded in the present moment instead of solely focusing on the possible results or how you might play.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-preparation-and-returning-to-competition\/#Tips_to_Mentally_Prepare_For_Your_Return_to_Competition\" >Tips to Mentally Prepare For Your Return to Competition:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-preparation-and-returning-to-competition\/#Related_Sports_Psychology_Articles\" >Related Sports Psychology Articles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-preparation-and-returning-to-competition\/#The_Confident_Athlete\" >The Confident Athlete<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p>Layoffs due to injury, sickness, suspension, being benched or even taking a <strong>mental<\/strong> break from playing is a difficult task for most athletes.<\/p>\n\n\n\n<p>But returning to action after a layoff can be even more daunting&#8230;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_you_return_to_competition_your_mind_is_cluttered_with_fear_and_doubts\"><\/span>When you return to competition, your mind is cluttered with fear and doubts:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>&#8220;Will I return to the starting lineup?&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;What if I get injured again?&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;Do I have the stamina to compete?&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;What if my technique falls apart?&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;What if I stink?&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;What will my coach think?&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;What will my parents say?&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;How will my teammates react?&#8221;<\/em><\/li>\n<\/ul>\n\n\n\n<p>Think back to your <strong>mindset<\/strong> after a layoff&#8230;<\/p>\n\n\n\n<p>Did you feel any <strong>anxiety?<\/strong> Did you worry about the level of your performance after you return to practice?<\/p>\n\n\n\n<p>How can you return to play with some degree of <strong>confidence<\/strong> so that you don&#8217;t have doubts and worries during your first few competitions?<\/p>\n\n\n\n<p>Returning to competition takes a <strong>positive<\/strong> and patient <strong>mindset.<\/strong><\/p>\n\n\n\n<p><strong>How can you foster a confident and patient mindset after a layoff?<\/strong><\/p>\n\n\n\n<p>First, set reasonable small goals for your first few competitions. Instead of expecting an MVP performance, a more reasonable approach is, <em>&#8220;I will give it all I got and see what happens.&#8221;<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"This_approach_keeps_you_grounded_in_the_present_moment_instead_of_solely_focusing_on_the_possible_results_or_how_you_might_play\"><\/span>This approach keeps you grounded in the present moment instead of solely focusing on the possible results or how you might play.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Talk to your coach about his expectations to determine a timeline for your return.<\/li>\n\n\n\n<li>Next, prepare yourself physically, the best you can, to meet the demands of your return. You need to temper your training to reduce the risk of injury.<\/li>\n\n\n\n<li><strong>Focus<\/strong> on building your stamina and building your technique so you have some assurance that you can do well in those early competitions.<\/li>\n\n\n\n<li>Prepare yourself <strong>mentally.<\/strong> Learn relaxation strategies to reduce the <strong>anxiety<\/strong> you might experience as that first competition draws near.<\/li>\n\n\n\n<li><strong>Focus<\/strong> on what you can control. You won\u2019t be able to control playing time, how good your opponents will be or the reactions of your parents and teammates.<\/li>\n\n\n\n<li>Finally, use that first competition as a measuring stick for where you currently are and what you need to do to get your game back to a high level.<\/li>\n<\/ol>\n\n\n\n<p>No need to fret that you are not 100% there yet but know that, if you do the work, you can once again compete a high level.<\/p>\n\n\n\n<p>Tennis player Maria Sharapova recently returned to competition after serving a lengthy suspension.<\/p>\n\n\n\n<p>Sharapova\u2019s <strong>mindset<\/strong> as she returned to competitive tennis was to be in the moment and not worry about the results of her first tournament back. Despite a loss in the semifinals, Sharapova\u2019s tone was one of patience and <strong>positivity.<\/strong><\/p>\n\n\n\n<p><strong>SHARAPOVA:<\/strong><em> &#8220;The way I played, I was really happy with that. You are never sure what level you are going to come onto the court with, but I feel this is a great base with which I started here.&#8221;<\/em><\/p>\n\n\n\n<p>Choose a patient approach to returning to competition. Set small goals for your return.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tips_to_Mentally_Prepare_For_Your_Return_to_Competition\"><\/span>Tips to Mentally Prepare For Your Return to Competition:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Talk to your coach and identify three small goals for your first competition after your layoff.<\/p>\n\n\n\n<p><strong>These goals could be:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Getting back in the flow of competition<\/li>\n\n\n\n<li>Starting to regain your stamina<\/li>\n\n\n\n<li>Having composure after mistakes<\/li>\n\n\n\n<li>Gaining a baseline for where you currently are, etc.<\/li>\n<\/ul>\n\n\n\n<p>After your competition, talk to your coach and evaluate your performance against those three objectives.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-979ef383-5bc7-43ee-b8f9-249663ca1a6c\"><span class=\"ez-toc-section\" id=\"Related_Sports_Psychology_Articles\"><\/span>Related Sports Psychology Articles<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul id=\"block-05642731-8752-4dbf-9c18-5cc4d276e821\" class=\"wp-block-list has-normal-font-size\">\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/do-you-or-your-team-have-the-comeback-mindset\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-consistent-preparation-is-key-to-performance\/\"><strong>How Consistent Preparation is Key to Performance<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-grow-competition-confidence\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-preparation-boosts-confidence\/\"><strong>How Preparation Boosts Confidence<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-preparation-boosts-confidence\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/athletes-who-worry-about-preparation\/\"><strong>Athletes Who Worry About Preparation<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-5726d13f-f715-4ca4-8813-2f8a9ebd8bc3\">*Subscribe to\u00a0<a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/sports-psychology-podcast-by-peaksports-com\/id152566009\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>The Sports Psychology Podcast<\/strong><\/a>\u00a0on iTunes<br>*Subscribe to <a href=\"https:\/\/open.spotify.com\/show\/0ynyaalKxbnNmsoeL8gF5X?si=8224669de9b3435b\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>The Sports Psychology Podcast<\/strong><\/a> on Spotify<\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-281f5afb-980b-4c71-9aa0-11d606b5f7c9\"><strong>Download a&nbsp;<a href=\"https:\/\/www.peaksports.com\/mental-toughness-report-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">free sports psychology report<\/a>&nbsp;to improve your mental game!<\/strong><\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-94138e75-d591-4645-bb1d-212cf57a8841\"><strong><a href=\"https:\/\/www.peaksports.com\/sport-psychology-training-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Learn more about our one-on-one mental game coaching.<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Confident_Athlete\"><\/span>The Confident Athlete <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"250\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2024\/01\/confident-athlete-audio250.jpg\" alt=\"The Confident Athlete Audio\" class=\"wp-image-16347\" style=\"width:198px;height:auto\"\/><\/figure>\n<\/div>\n\n\n<p>\u201cThe Confident Athlete\u201d consists of 2 audio programs that include 14 days of confidence fueling exercises and a simple to follow workbook that guides you through the 14 days, helps you apply the strategies, and customizes the exercises to your personal needs.<\/p>\n\n\n\n<p>Let me help you put a <strong>stop to the confidence leak<\/strong>. You can learn to have greater levels of confidence in competition than you do in practice by identifying the specific ways you undermine your own confidence and <strong>how to convert your practice confidence into COMPETITIVE CONFIDENCE<\/strong>.<\/p>\n\n\n\n<p>\u201cThe Confident Athlete\u201d is a ground-breaking system to teach you how to think like a champion and have ultimate self-confidence every time you step on the playing field, court, track, or course. The confident athletes was <strong>developed for any athlete \u2013 junior to professional \u2013<\/strong>that wants to gain confidence. However, coaches and sports parents can learn how to teach others to perform with ultimate confidence. Use my program if you want to bust a slump or just wanting higher or more consistent levels of self-confidence.<\/p>\n\n\n<div class=\"gb-container gb-container-0b39f7aa\">\n\n<a class=\"gb-button gb-button-a74417ae gb-button-text\" href=\"https:\/\/www.peaksports.com\/the-confident-athlete-cd-program\/\" target=\"_blank\" rel=\"noopener noreferrer\">GET DETAILS<\/a>\n\n\n\n<a class=\"gb-button gb-button-461ab57c gb-button-text\" href=\"https:\/\/shop.peaksports.com\/collections\/the-confident-athlete-series-digital-download\/products\/the-confident-athlete-digital\" target=\"_blank\" rel=\"noopener noreferrer\">BUY NOW<\/a>\n\n<\/div>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Coming Back Strong After a Layoff Layoffs due to injury, sickness, suspension, being benched or even taking a mental break from playing is a difficult task for most athletes. But returning to action after a layoff can be even more daunting&#8230; When you return to competition, your mind is cluttered with fear and doubts: Think back to your &#8230; <a title=\"Mental Preparation and Returning to Competition\" class=\"read-more\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-preparation-and-returning-to-competition\/\" aria-label=\"Read more about Mental Preparation and Returning to Competition\">Sport Psychology Article&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":8145,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18,142,40,3,4,23],"tags":[318,620],"class_list":["post-8140","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-confidence-in-sports","category-sports-psychology-tips","category-mental-preparation","category-mental-toughness","category-mental-toughness-in-sports","category-self-confidence-in-sports","tag-confidence-in-sports","tag-mental-preparation-in-sports"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.6.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"Layoffs due to injury, suspension or even taking a mental break from playing is a difficult task for athletes. 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