Why do we get involved in sport?

It’s a question that often is blanketed by busy seasons, grueling road trips, late night practices, and a concentrated, yet often crippling focus on results and winning. 

Winning creates a sense of accomplishment, results can lead to opportunities, and intense training can lead to the next generation of talent. 

Those are all great, yet are belittled in value if standing alone without a key crux of athletics. 

Sport ought to be fun. It ought to bring joy into one’s life. 

Joy doesn’t necessarily equate to things always being easy according to Premier’s  Dr. Chrissy Holm Haider. More so, it serves as a beacon towards fulfillment as an athlete and human. 

“Joy comes through satisfaction of re-engaging in your sport in a way that nourishes you as a person,” Holm Haider says. “Feeling connected with teammates, working towards attainable goals, and feeling yourself progress.”

Let’s face it; sport is rarely easy, oftentimes far from it. Yet in moments of frustration, turmoil, and stress, there are things that you can do to regain the sense of joy that perhaps drew you to sport as a child. 

Seeking Motivation in Bleak Times

An athlete searching for joy in sport is likely in that space because for one reason or another, joy has grown afar from them in the athletic arena. 

There are many reasons why an athlete may be experiencing a lack of joy. This time of year, that lack of joy often stems from decreased motivation.

“That concept of How do I keep training over break?, it’s cold out, not a lot of daylight, how am I supposed to enjoy continuing to go to the gym and train everyday?, really resonates this time of year,” Holm Haider says. 

There’s no denying that the winter months can be the most trying for athletes to find motivation and manufacture productivity…all while enjoying it. The secret to getting back on the horse and reigniting joy lies in re-engaging in the process.

“I like to tell athletes that you can’t wait to feel motivated, you can’t wait to feel confident, you can’t wait to feel excited, the joy actually comes through the action,” Holm Haider says. “Setting process-oriented goals that are specific, measurable, and realistic and work towards what you’re wanting creates an opportunity for fulfillment.”

Setting the goals is the core of the process, yet making sure that they’re attainable and that you’re writing them down and tracking progress is essential. 

“Writing things down and journaling your progress is important because it can be so hard to notice when things are going well when we’re solely focused on the overarching mountain in front of us,” Holm Haider says. “Setting those goals and starting to achieve them begins to build momentum and motivation.”

Goals are great, yet are seldom effective when they hone in on things outside of one’s control. Instead of setting a goal outside of your control such as beating a certain opponent, key in on the controllables; things like developing strong habits and routines, attainable new skills, and effort. 

“A lot of times the joy gets zapped out of us when we’re focusing on things outside our control,” Holm Haider says. “Let’s focus on the fundamentals. The further you get in your sport the harder it can be to make large jumps. Eliminate that expectation and move the needle forward step by step.”

Constantly Curious…Not Judgmental

Holm Haider recalls an experience working with an elite athlete who was returning from a grueling rib injury. Movement was limited and the athlete was constrained to rehabbing on an exercise bike; a repetitive, monotonous, and difficult task to the naked eye. 

Yet instead of approaching the task from a judgmental mantra of this is going to be painful and difficult Holm Haider encouraged the athlete to invite curiosity into the situation. 

“Instead of this is going to be really hard, we talked about being mindful and curious, introducing thoughts such as how much can I make this burn?, and how fast can I push?” Holm Haider says.

This athlete began to look forward to her training sessions and was able to recover in time to compete at USA Trials with a newfound confidence that she can push past her limits.  

“When we judge ourselves every step of the way, it sucks the joy out of sport. When you push yourself and open the doors of curiosity, the joy comes back because you’re focused on the process, not the outcome,” Holm Haider says. 

Inviting curiosity into your life as an athlete not only serves as a distractor from judgment, but as a window for you to learn more about yourself as an athlete. It can lead to the development of new skills and accomplishments, but most importantly, keeps your mind geared toward the process in difficult moments. 

For the Love of the Game

Far beyond playbooks, wins, and losses, sports are grounded in human beings. A community. 

Remembering that is critical, especially in difficult times. 

“We are social creatures, think of when you were a little kid and sports were the time that you got to hang out with friends,” Holm Haider says. “You were having fun and exploring.”

When seeking joy in sport, it’s essential to connect with those around you, in both the good times and bad. In moments of difficulty and frustration, human nature often guides towards isolation. As difficult as it may be, surrounding yourself with members of your sport community in those moments can help reignite joy. 

“ If we get too fixated on ourselves, the pressure and judgment builds and joy drains out.” Holm Haider says. “Encourage teammates, Be excited for their success. We see that performance increases and joy increases when we connect with those around us by encouraging others.” 

Peak performance in athletics is often associated with a no-nonsense, serious mantra. Yet without fun, many athletes are unable to find what it takes to be their best on the field. 

Holm Haider does an exercise with athletes to gauge this, asking them to place themselves on a scale in between serious and fun. Naturally, many athletes who are not enjoying sport will place themselves on the far end of the serious side of the scale.

“Then I ask them where they think peak performance takes place and it’s usually somewhere in the middle,” Holm Haider says. “Parents and coaches tend to operate from the mindset that everyone is too far on the fun side of the scale. (When people on the serious side of the scale) hear that, they just get more serious and it makes playing their sport even less joyful.”

The bottom line? Sport and joy aren’t mutually exclusive and athletes will be able to get the most of their sport by taking back the things that have made them love sport. 

“Get curious about the process but recognize that sport is a choice and it’s an opportunity to play a game you love,” Holm Haider says. “It isn’t going to last forever.  Be curious about the ways in which you can progress vs. what is not going right, be social and encourage teammates even if you don’t feel like it in the moment, and find moments each day that bring you gratitude in sport to build joy from the inside out.”

 

Fast Five: Finding Joy in Sport

1. Set process-oriented goals that are measurable and attainable. Be sure to write your goals done and journal to track progress.

2. Remember that joy does not always equate to sport being easy. Instead, view joy as the opportunity to find fulfillment in sport, engage with others, and work towards attainable goals.

3. Replace judgmental thoughts with ones of curiosity. Curiosity allows an athlete to stay committed to the process of progress instead of focusing on negative thoughts in difficult situations.

4. When the going gets tough, surround yourself with others. Communicate openly about your feels and be sure to support/cheer on others, it will help re-ignite your own joy.

5. You can strive for peak performance while also having fun and experiencing joy. Peak performance often occurs when athletes are experiencing joy, in opposition to an all-serious, no-fun mantra.

 

 

All athletes reflect on past endeavors; the good, bad, ugly, and everything in between. Reflection is good when used in a constructive way, yet holding on to past shortcomings, results, and outcomes can lead down a dangerous path; adopting a self-imposed identity based on one’s results and/or time in sport. 

“If my identity is solely as an athlete, what happens when injury or retirement come about?,” Premier’s Dr. Matt Mikesell says. “If my identity is as a winner, what happens when I’m not winning?”

To the naked eye, the concept of an athlete tying their entire identity to sport may sound out there; after all, humans are complex and sport is just one portion of an individual’s life. Yet the reality is far from that. 

With research from over 1,500 athletes, Premier’s Research and Analytics team found that just 26% of pro athletes were always able to set apart their self-worth from the outcome of practice or competition, compared to just 10% of high school athletes. 

Those are startling numbers, yet sadly not surprising. Being an athlete in the 21st century comes with unprecedented challenges and the outcome often results in athletes feeling like their entire being is dictated by results on the playing field…regardless of level. 

Letting go can seem nearly impossible at times, but the solution lies in reflection, incremental growth, and self-compassion. 

Why Do We Tie Our Worth to Sport?

The correlation between self-worth and sport looks different for each athlete given their status and situation in life. Mikesell often works with athletes who struggle to separate the two because they’re in a time of transition or nearing retirement. 

While the case for some athletes in high school, the struggle is often seen in collegiate student-athletes who are nearing the end of their athletic journey.

“(I often see that struggle) more in collegiate athletes than high schoolers because they have that many more years of sport under their belt,” Mikesell says. “That transition out of college isn’t just tough in sport, but life in general. Going from school and sports to a desk job where competitive sports are longer a part of the picture can be really difficult.”

The same can be said for professional or adult athletes nearing the end of their careers. While these athletes are just as human as anyone, their public perception has oftentimes been as someone who plays a sport…which can lead to difficult internal strain. 

“If on the outside the identity looks like being a tennis or soccer player, what does it look like on the inside?,” Mikesell says. “That concept of what those around us think versus who we know we really are can be tough to grapple with.” 

Regardless of level, separating self-worth and sport is often rooted in an immense care for results, rooted in perfectionism. 

It’s not uncommon for athletes to be perfectionists. Strong attention to detail, hard work, and a zest for being the best are all traits that mold upstanding performers on the field, in the classroom, and society in general. Yet perfectionism has a dark side; a swell of disappointment, frustration, and anger crossed with a shot to one’s confidence when results are not met to a T. 

Society knows perfectionists as individuals who strive for greatness in all aspects of life. Mikesell dives deeper into what many perfectionists feel, and what many experience that drives them to mesh their self-worth with results on the field. 

“I think that perfectionism is less about I need to have a 4.0 GPA or I need to play perfect in my game, and more about the idea of If I perform athletically or academically a certain way, I’ll avoid these feelings of shame, embarrassment, and defeat.” Mikesell says. “Those are very real feelings, and that’s where the concept of self-worth comes in.”

That’s a tough pill to swallow, and one that results in athletes of all levels experiencing burnout, extreme pressure, and unfortunately, a fractured relationship with their sport. 

Letting Go…How to Do It

Letting go is a phrase that transcends sport, it’s one that is valuable in life…yet it can mean something different for each person. For some it may be letting go of wins and losses to focus on process-oriented goals. For others it may mean letting go of a certain identity in a time of transition to untap new parts of their life. 

For all, it’s not an overnight process, yet one that can begin with incremental steps each day. 

For perfectionists, Mikesell encourages moving the needle each day, not tipping the entire scale. 

“One of the things that I work on with athletes is shifting away from perfectionism and instead focusing on chasing excellence each day,” he says. “Rather than thinking in terms of wins and losses, think about moving the needle forward each day in small amounts.”

Don’t focus on outcomes and instead ask yourself the question “What am I adding?” each day. Mistakes and mishaps happen each day, but by focusing on incremental wins like personal care, learning new skills, and giving full effort, you’ll feel a sense of validation and improvement through the thick and thin. 

After all, the journey to success takes time and you don’t want to peak today. 

That requires self-compassion, something that is essential for all athletes when it comes to separating self-worth and outcomes on the field. 

“Self-compassion is the key to being able to let go,” Mikesell says. “If we can’t have a glimpse of self-compassion after and during difficult outcomes, then how on earth are we supposed to be at our best in our next contest?” 

Self-compassion can be compartmentalized into three types; self-kindness vs. self-judgment, acknowledgement of others going through similar situations, and being mindful of our feelings in moments of distress. 

Practicing self-kindness instead of self-judgment is crucial in moments of adversity. Instead of getting down on yourself, engage in positive self-talk, applaud things within your control that you’ve done, and remind yourself that your mistakes do not define you. It’s also important to remember that what you’re feeling is human nature, and that many other athletes have experienced what you’re feeling…and if they haven’t they will at some point. 

Finally it’s important to acknowledge the feelings that you’re experiencing. Be observant of how you feel so you know how to react in future situations. As Mikesell mentioned, identifying those moments where self-compassion is needed is critical because self-compassion allows athletes to reset, turn the page, and move on. 

The concept of self-compassion may seem in opposition to the buck up, work through it mantra that is often associated with grit and resilience. The truth couldn’t be more opposite. 

“We spend so much time focusing on resilience and grit, but what allows grit and resilience to be sustainable is when we lose, trip up and make mistakes,” Mikesell says. “Self-compassion in moments of turmoil is what fuels strong resilience and grit. A lot of people think that those two things butt heads, but you can’t have one without the other.”

It’s no secret that a coach has the power to create a lasting impact on the life of an athlete.  Regardless of age, sport, or level, coaches often serve as a beacon in shaping the next generation, both on and off the field.

We’ve all had coaches that have left a positive impact on us and it’s commonly known that open and honest communication is critical for a coach when building meaningful relationships with athletes…through both the good and bad. Yet many athletes don’t always feel comfortable going to their coach to discuss successes and shortcomings, and some don’t at all. 

With data from over 1,400 athletes ranging from youth and high schoolers to professionals and Olympians, Premier’s Research and Analytics team found that only 20.9% of athletes always talk with their coach about what’s going well and what isn’t. 62% of athletes spoke with their coach on the topic often or sometimes and 17% of athletes rarely or never spoke with their coach about what’s going well and what isn’t.

Talking to a coach about successes and shortcomings could mean on-field endeavors such as certain plays or skills, but also non-sport assets such as relationships and off-the-field experiences. It’s important to remember that each athlete is unique and perhaps has different wants and needs than their teammate across the locker room. It’s also important to remember that each coach has things that make them unique and different coaches find different ways to connect with athletes. Yet at the end of the day, a coach’s ability to foster an approachable, welcoming, and inclusive environment is critical when it comes to building strong team cohesion, regardless of level. 

Struggling to connect with one of your players? Looking for new ways to strengthen team culture? Wanting to make sure you’re doing everything you can to make your team feel included? Here are a few ways to foster an environment where athletes are more likely to discuss successes and shortcomings with you and/or other coaches.  

1. Schedule regular check-ins with your athletes. 

Feedback and instruction in group settings can prove valuable, yet scheduling one-on-one time with your athletes is one of the best ways to foster open communication. Not only do one-on-ones create an environment where athletes are more likely to reflect and communicate, they show the athlete that you’re invested in their growth and development. 

One-on-one’s also create a space for coaches to check in on the wellbeing of their athletes. All athletes (and humans) carry an invisible backpack filled with experiences, values, strengths, and weaknesses and the contents of that backpack shape an athlete’s experience in all assets of sport and life. It’s important to remember that all athletes are humans first and foremost, and that their successes on the field come second to overall well-being and personal development. Communicating this to your athletes is critical and one-on-ones create an excellent opportunity to do so. 

2. Recognize that different athletes respond to different styles of coaching. 

All coaches want to get the most out of their athletes, and being intentional about how you’re communicating with different athletes is one of the best ways to achieve that. While some athletes respond well to intense, hard-nosed coaching, others do not and respond poorly.  Regardless of your coaching style, be sure to communicate that style with your athletes and ask them what they prefer when it comes to being at their best. Showing vulnerability by asking your athletes what they prefer lets them know that you care about their growth and that you genuinely want them to be their best…and that you want to play a part in that. 

3. Acknowledge that different athletes go to different resources for different needs…and that’s okay.

Regardless of your role on a coaching staff, doing everything in your control to foster an inclusive and approachable environment is critical. Yet that doesn’t mean that everything has to go through you. Just like the varying personalities on a team, all coaches have unique qualities that resonate with varying individuals. One athlete may feel most comfortable talking to a certain coach about X’s and O’s on the field while a different athlete may go to that coach to speak about mental health and converse with a different coach about plays on the field. 

One coach does not have to fulfill all the needs of their athletes, yet making sure there are resources available organization/team-wide are critical. Being sure to communicate to your team is essential towards creating an environment where athletes feel that they have the resources to succeed as an athlete and human being. 

4. Take time during chaos to acknowledge and process with your team.

Things can get a bit chaotic for both coaches and players during the season…that’s normal, yet also quite stressful, considering that sport is just one component of an individual’s overall life. Taking time to acknowledge this can help foster a calm amongst the storm. Acknowledging the struggles lets your athletes know that you’re validating their experience and that you care about their worth as a unique individual on the team. Be sure to process emotions with the team in times of stress, but also in times of joy and neutrality to demonstrate that you’re committed to them getting the most out of their experience.