Why is training athlete cognition the next frontier of mental performance? Dr. Vincent Walsh, director of the Applied Cognitive Neuroscience Research Group at University College London captured the value of training athlete cognition well. He shared, “If one considers the challenges that elite sport performance presents to the brain, it is difficult to think of any human activity that places more demands on the brain (with the possible exception of combat Soldier).” In Part 4 of this series, we explore how athletes execute on demand and how to train it.

How Athletes Execute On Demand

Performance is executing a skill on demand. In sport, as in other arenas, athletes have to be able to execute their skills when it counts – in competition. A 2010 study reviewed previous research on what separates expert athletes from beginners. Twenty studies were analyzed and revealed that reaction time (or more specifically brain processing speed) was the difference maker between the two groups. If reaction time is the biggest difference maker, then we should take a closer look at the neurocognitive processes underlying reaction time.

Reaction Time

It turns out that about 70% of reaction time is cognitive. We often think of reaction time (i.e., execution) as fast twitch muscle fibers firing on command. However, in reality, most of the neurophysiological processes of an athlete’s reaction to a stimulus are cognitive. An athlete’s reaction time is a byproduct of how well she sees, processes, and makes decisions about a given situation.

Dudman and Krakauer (2016) studied the brain structures involved in reactions and skill execution in competitive environments. They identified the 6 critical processes that an athlete’s brain completes before an athlete moves a muscle. These 6 processes are divided in three “What” and three “How” processes.

What:

• What does does my environment look like? – Situation awareness
• What is my target of interest? – Selective attention
• What is my task? – Goal identification

How:

• How will the goal be attained? – Decision making
• How will the movement look? – Visualization
• How will I make that movement happen? – Program the motor movement

As you can see, a lot happens in an athlete’s brain before any movement occurs. In reaction time, the sensory input (such as what an athlete sees) does not trigger a movement; it triggers a decision to move.

How to Train Athletes to Execute on Demand

How can athletes train their ability to execute complex motor skills on demand? What speeds up reaction time? If roughly 70% of reaction time is cognitive and 30% is physical, then it stands to reason that targeting improvement in the 70% would yield the greatest gains. This was the approach taken with a group of military operators I worked with. By training their neurocognitive skills (i.e., aspects of vision and decision making), they improved reaction time by approximately 10%.

In baseball, that equates to giving a hitter 43 more milliseconds to make a decision and react to a pitch, increasing cognitive efficiency and the likelihood that the hitter puts the ball in play. The difference between a foul ball or ball in play is only 7 milliseconds.

A Framework for Improving How Athletes Execute on Demand

Farrow, Damian, and Robertson, (2016) point to a well known framework used in physical conditioning that can serve as a framework for improving an athlete’s ability to execute skills on demand The framework is SPORT.

Specificity – make training as close to the performance environment as possible

• Example: Instead of dribbling around cones, create challenging drills or mini-games of dribbling against teammates as defenders.

Progressive – continue expanding athletes’ comfort zones to continuously find their challenge points.

• Example: Steph Curry only counts a swish as a make, not just the ball going in the basket. Place a target sheet over soccer goals to restrict scoring options.

Overload – overloading athletes’ attention and demanding multi-attending or dual-tasking in training transfers better to competition

• Example: Create small-sided games that force athletes to work in tight spaces, or place additional restrictions that limit options or passes. Double teaming a midfielder or point guard overloads attention and demands dual-tasking as they strive to maintain possession and locate open teammates. Practicing skills with strobe glasses is another great way to increase cognitive demand.

Reversibility – avoid the slight deterioration or backsliding of skill execution over time

• Example: A quarterback or volleyball player completing a series of skill challenges periodically throughout the year to monitor execution of critical performance skills and monitor signs of reversibility.

Tedium – avoid tedium by practicing sport skills in various contexts and conditions to facilitate greater transfer to the complexities of competition

• Example: A tennis player serving in various weather conditions, when fatigued, bright or dark conditions, into the sun, barefoot vs shoes, different types of serves on demand to continuing honing their skills.

BONUS Mental Performance Strategies

In addition to the more on- field, court, and course strategies outlined above, a number of mental performance tools also impact skill execution. Here are just three that have proven to positively impact athletes’ abilities to perform at a high level (i.e., execute skills when they count the most).

• Visualization – improves emotion regulation, confidence, motor control and coordination.
• Diaphragmatic Breathing – improves motor control, processing speed, decision making and problem solving.
• Mindfulness – improves emotion regulation, attention, and increases the likelihood of flow.

Free Consultation

Do you or your organization need help training athlete cognition and skill execution? Schedule a free 30 minute call.

We can work together to build a custom program that will work for you. Schedule your call today, so you start leading the pack and don’t get left behind by the competition.

Train Athlete Cognition and Help Them Execute on Demand

Are your athletes training the next level of mental performance? Research is clear that training athlete cognition gives athletes a significant competitive edge. Don’t let your athletes get left behind. In this 4-part series, we introduced athlete cognition, broke down the key concepts and gave athletes practical strategies to improve their sports vision, decision making, and execution.

Take these strategies for a test drive. Help your athletes train cognition, elevate their games and unleash their potential. Teach them how to see, decide and execute faster than their competition. If you need more guidance or want help developing a cognitive training program that works for your athletes, we’re here to help.

Question: What is your next step in training athlete cognition?I’d love to hear from you in the comments below, or on Facebook or Twitter.

Check Out the Whole Series:

• Part 1: The Next Frontier in Mental Performance Training
• Part 2: Training Athlete Cognition: 3 Ways to Improve How Athletes See the Field
• Part 3: Training Athlete Cognition: 4 Ways to Improve Athlete Decision Making

Additional Links:

• Do Your Athletes Know How to Make Visualization More Powerful?
• Why Should Every Athlete Practice Diaphragmatic Breathing?