The Art of Focus Control in Sport Performance

What is Focus Control?

I’m sure you’ve heard of focus. You’ve probably heard a coach say, “Focus up!” As a former athlete, I used to ask myself, “Yeah, I know need to focus, but what does that look like? What’s the right way to focus?” As a former D1 football player, I saw many different types of focus.

“Loose focus” guys being jovial, smiling, and overall having an upbeat energy that could quickly shift from a killer mentality during a play, then to talking smack and hyping up teammates after.

I also saw the teammates that you simply did not talk to other than maybe a hit on the shoulder pads or a dap up. These players were going to a different place, like a lion ready to be unleashed in pregame. During the game, outside of talking with coaches and fellow teammates, their focus seemed to never waver.

Then there was me. A long snapper who went out on the field sporadically. Sometimes every 5–10 minutes, other times 20–30, and the one-off of not going out there for almost an entire half and basically having to guess when we might need to punt or kick a field goal. Focus for me looked extremely different. Sometimes I just didn't know what to focus on.

What I’ve now learned is that it isn’t about being focused for four straight hours on a Saturday in the fall or for whatever sport you play. It’s about being able to get back to focus as quickly as possible.

Why Focus Control Matters

Now, you heard me talk about those teammates that had a loose focus and intense focus. There’s no way that those teammates were truly focused the entire time. It’s impossible for the brain to truly be focused on one thing for that long of time. Focus naturally fades. It’s important to know that it is NORMAL.

I've seen players get frustrated because they feel like there is something wrong with them. There will be times you're not as focused, and you may give up a big play, miss a block or tackle, even give up a touchdown or drop a pass. There will be a handful of times those will be because of a lack of focus. It happens, that’s sports.

The ones that succeed aren’t the ones who never lose focus. They are the ones who can refocus quickly after a mistake and focus on what’s important now or W.I.N. as I like to tell my clients. These athletes have refocus routines built in throughout the game and have plans in place if they need to refocus in the middle of game play. 

How Do You Tell When You're Focused?

If you’re like me and reading this wondering what it feels like to be focused, think back to the times you had a great game or practice. Things probably felt “flowy.” Your reaction time was perfect, almost as if you knew what was going to happen before it did. Choices are simple and direct. You feel calm, yet at the same time have a confident demeanor.

Signs Your Focus Has Drifted

This one might be easier to pinpoint. This is when mistakes happen. You feel a step behind because you're reacting late. Your focus isn't where it should be. You feel lethargic and your legs are heavy. Your thoughts are running in multiple different directions, such as:

“What did coach tell me to look out for again? Dang, I'm really tired. This player I'm going against is really good. I wonder what the plan is after the game. I hope I don’t give up a touchdown. There are so many fans here. OH CRAP, THE PLAY IS GOING.”

Not the best streamline of thoughts, huh?

Refocusing When It’s Hard

It is HARD to refocus when you just made a mistake, but this is the most important time to have a plan in place that helps refocus you. Name it, reset, execute.

Name what happened, but do it objectively. Say either what happened that led to you losing focus, or objectively name the mistake such as, “My first step didn't gain ground, so I lost my leverage.”

Have a reset plan. I've seen players take a deep breath or breaths, unstrap and restrap their gloves, and say one to two keys to success such as: “Be where your feet are. W.I.N. Eyes up. Gain ground. Hands up. Stay inside.”

It doesn't need to be long or complex. Find what works best for you. I recommend having a refocus routine that you do after any stoppage of play, whether that be after a timeout, end of quarter or half, or coming onto the field or court after some time on the sidelines.

Focus Is a Skill

Just like having good footwork, balance, strength, or speed, it takes training. Focus is a skill. If this is your first time really learning about what focus looks like, then you're already doing more than the next person. So many athletes don’t know how to reset and control their focus. If you don’t know, you can’t train it.

Don’t be discouraged either if you haven’t realized this until now or you're struggling to stay focused in the beginning. Start slow. Begin to implement it in practice in between drills. Use it during those obvious refocus points during a game, like in between quarters or halves.

Soon, your focus will last longer and longer, from a single play to a whole possession.

Most importantly, don’t think there is something wrong with you. Mistakes will happen. You will get scored on or not make the play to score. If that didn't happen, then every game would end in a 0–0 tie and be the most boring games of all time.

Go out and be you. Know that what has happened doesn't determine what will happen.

By Cody Clements

MA, LMHCA, CSPC