{"id":8435,"date":"2017-10-19T15:21:22","date_gmt":"2017-10-19T15:21:22","guid":{"rendered":"http:\/\/www.peaksports.com\/sports-psychology-blog\/?p=8435"},"modified":"2025-06-09T07:41:14","modified_gmt":"2025-06-09T11:41:14","slug":"how-to-keep-an-even-keel-during-competition","status":"publish","type":"post","link":"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-keep-an-even-keel-during-competition\/","title":{"rendered":"How to Keep Even Keeled During Competition"},"content":{"rendered":"\n<h2 class=\"wp-block-heading has-text-align-center\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-8439\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2017\/10\/keeping-an-even-keel.jpg\" alt=\"Keeping an Even Keel in Sports\" width=\"600\" height=\"300\" srcset=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2017\/10\/keeping-an-even-keel.jpg 600w, https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2017\/10\/keeping-an-even-keel-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=\"Maintaining_an_Emotional_Balance_for_Athletes\"><\/span>Maintaining an Emotional Balance for Athletes<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\/how-to-keep-an-even-keel-during-competition\/#Maintaining_an_Emotional_Balance_for_Athletes\" >Maintaining an Emotional Balance for Athletes<\/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\/how-to-keep-an-even-keel-during-competition\/#There_are_many_things_that_can_knock_you_off_your_game\" >There are many things that can knock you off your game:<\/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\/how-to-keep-an-even-keel-during-competition\/#%E2%80%9CEven_keel%E2%80%9D_refers_to_maintaining_an_emotional_balance\" >&#8220;Even keel&#8221; refers to maintaining an emotional balance.<\/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\/how-to-keep-an-even-keel-during-competition\/#Tips_to_Keep_an_Even_Keel_During_Competition\" >Tips to Keep an Even Keel During 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\/how-to-keep-an-even-keel-during-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\/how-to-keep-an-even-keel-during-competition\/#The_Composed_Athlete\" >The Composed Athlete<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p>It is not easy to control your emotions and maintain <strong>composure<\/strong> during a competition, although it\u2019s extremely necessary if you are to continue developing your game&#8230;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"There_are_many_things_that_can_knock_you_off_your_game\"><\/span>There are many things that can knock you off your game:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A bad routine for a gymnast<\/li>\n\n\n\n<li>A slump for a baseball player<\/li>\n\n\n\n<li>A string of missed shots for a basketball player<\/li>\n\n\n\n<li>Losing your serve for a tennis player<\/li>\n\n\n\n<li>A double bogey for a golfer<\/li>\n\n\n\n<li>A soccer goalie letting in a bad goal<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%9CEven_keel%E2%80%9D_refers_to_maintaining_an_emotional_balance\"><\/span>&#8220;Even keel&#8221; refers to maintaining an emotional balance.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>An even keel is when you don\u2019t get too high when you are doing well and not getting too low when you hit rough patches during the competitive season.<\/p>\n\n\n\n<p>Miami Heat point guard, Tyler Johnson, has <strong>dedicated<\/strong> much of his time in the NBA to learning to keep an even keel through the ups and downs of an 82 game season.<\/p>\n\n\n\n<p>Johnson was overlooked by every team in the 2014 NBA draft&#8230;<\/p>\n\n\n\n<p>As an undrafted rookie, Johnson played for the Miami Heat in the 2014 NBA Summer League. A few months later, Johnson was waived by the Heat and was chosen to play in the Development League.<\/p>\n\n\n\n<p>In 2015, Johnson signed a 10-day contract but was not retained by the Heat after the contract expired. Two weeks later, Johnson signed a two-year deal with the Heat and has ramped up his efforts ever since to raise his game to the next level.<\/p>\n\n\n\n<p>Johnson has fought through two injuries (a broken jaw and shoulder injury) but, in 2016, Johnson signed a four-year 50 million dollar contract with the Heat.<\/p>\n\n\n\n<p>Johnson knew if he was to take his game to the next level, he would need the ability to maintain an <strong>even-keel<\/strong>&#8230; And he has!<\/p>\n\n\n\n<p>Each of his three seasons, Johnson has seen his minutes per game increase and he has responded by bettering his points per game each year with a career high average of 13.7 in his third year.<\/p>\n\n\n\n<p><strong>JOHNSON:<\/strong> <em>&#8220;I think that\u2019s probably the biggest thing I\u2019ve been needing \u2014 the <strong>mental<\/strong> aspect of the game. I think physically I have the tools to be a really good player in this league. It\u2019s just <strong>mentally<\/strong> staying with it. It\u2019s such a long season. There\u2019s going to be so many ups and downs, but all the great players talk about having that <strong>even-keel,<\/strong> not getting too high or too low on themselves. It\u2019s something I\u2019ve been working on.&#8221;<\/em><\/p>\n\n\n\n<p>Just like Johnson has made the <strong>commitment<\/strong> to work on his <strong>mental game,<\/strong> you can too.<\/p>\n\n\n\n<p>By taking the first step towards staying <strong>composed<\/strong> and <strong>emotionally balanced,<\/strong> you can be more <strong>productive<\/strong> and <strong>consistent<\/strong> throughout the season.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tips_to_Keep_an_Even_Keel_During_Competition\"><\/span>Tips to Keep an Even Keel During Competition:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Your outlook matters more than your in-look. If you are able to keep a <strong>positive perspective,<\/strong> you are in better position to play at your <strong>peak.<\/strong><\/p>\n\n\n\n<p>Athletes get in trouble when they turn inward and get tangled up in their intense emotions.<\/p>\n\n\n\n<p>1. <strong>Recognize your triggers for negative emotions.<\/strong><\/p>\n\n\n\n<p>What sets you off? Do you get upset or down after mistakes, bad calls, or rude opponents?<\/p>\n\n\n\n<p>2. <strong>Learn to change your reaction to these triggers.<\/strong><\/p>\n\n\n\n<p>For example, a bad call by an official is just a fact in which you don&#8217;t have be upset about. Change your reaction to change your emotion&#8230;<\/p>\n\n\n\n<p>Instead of dwelling on &#8220;that&#8217;s unfair and will hurt my chances of winning,&#8221; you might change to: &#8220;That&#8217;s just one call over a long game. The refs decision is out of my control. Accept it an move on.&#8221;<\/p>\n\n\n\n<p>3. <strong>To keep momentum on your side, keep your over excitement in check and keep playing the same game that got you into that position.<\/strong><\/p>\n\n\n\n<p>You should be the master of your emotions rather than your emotions dictating how you perform.<\/p>\n\n\n\n<p>Start by learning how to overcome mistakes with &#8220;The Composed Athlete.&#8221;<\/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\/coping-with-teammates-who-make-mistakes\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-a-balanced-life-can-help-your-performance\/\"><strong>How a Balanced Life Can Help Your Performance<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-overcome-adversity-for-athletes\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/are-you-a-24-7-athlete-be-a-balanced-athlete\/\"><strong>Are You a 24\/7 Athlete? Be a Balanced Athlete<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/3-ways-to-quickly-rebound-from-mistakes\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-well-being-in-athletics\/\"><strong>Mental Well-Being in Athletics<\/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_Composed_Athlete\"><\/span>The Composed 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\/2019\/08\/composed-athlete-small.jpg\" alt=\"The Composed Athlete Workbook &amp; Audio\" class=\"wp-image-19327\" style=\"width:200px\"\/><\/figure>\n<\/div>\n\n\n<p>\u201cThe Composed Athlete\u201d is presented on<strong> 80-minute Audio Programs<\/strong> with a <strong>70-page step-by-step workbook<\/strong> that guides you through the program each day. It\u2019s a complete system for conditioning your mind to have <strong>maximum composure in competitio<\/strong>n.<\/p>\n\n\n\n<p>\u201c<strong>The Composed Athlete<\/strong>\u201d was developed for <strong>any level coach, parent, or junior to professional athlete<\/strong> who wants to improve performance and gain a competitive edge. It does not matter if you are a fledgling junior athlete; or a seasoned professional, plagued with distractions; or you just wanting to learn how to improve your composure\u2026<\/p>\n\n\n<div class=\"gb-container gb-container-8fee86ee\">\n\n<a class=\"gb-button gb-button-df6f9eb5 gb-button-text\" href=\"https:\/\/www.peaksports.com\/the-composed-athlete-cd-program\/\" target=\"_blank\" rel=\"noopener noreferrer\">GET DETAILS<\/a>\n\n\n\n<a class=\"gb-button gb-button-9e238db0 gb-button-text\" href=\"https:\/\/shop.peaksports.com\/collections\/the-confident-athlete-series-digital-download\/products\/the-composed-athlete-digital\" target=\"_blank\" rel=\"noopener noreferrer\">BUY NOW<\/a>\n\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Maintaining an Emotional Balance for Athletes It is not easy to control your emotions and maintain composure during a competition, although it\u2019s extremely necessary if you are to continue developing your game&#8230; There are many things that can knock you off your game: &#8220;Even keel&#8221; refers to maintaining an emotional balance. An even keel is when you don\u2019t &#8230; <a title=\"How to Keep Even Keeled During Competition\" class=\"read-more\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-keep-an-even-keel-during-competition\/\" aria-label=\"Read more about How to Keep Even Keeled During Competition\">Sport Psychology Article&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":8440,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32,226,5,13,142,3,4,12],"tags":[255,247],"class_list":["post-8435","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-composure-in-sports","category-emotional-toughness","category-mental-game-of-sports","category-mental-game-skills","category-sports-psychology-tips","category-mental-toughness","category-mental-toughness-in-sports","category-mental-training","tag-composure-in-sports","tag-mental-toughness-in-sports"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.5.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"\u201cEven keeled\u201d refers to maintaining an even emotional balance. 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