Phillies Shortstop Jimmy Rollins thrives on the pressure of big games, “When the pressure is on, I definitely show up to play,” said Rollins. “The pressure motivates me to bring my “A” game night after night.” Elite athletes have the ability to raise their level of the performance however, playing in big games can present several mental game challenges for many athletes. Unlike Rollins, players become nervous, distracted, and lose their focus when competing in big games.

To perform at your peak potential in a big game you must embrace the pressure, stay focused, and play with confidence. Rollins and the two-time National League champions do this simply by playing their game and getting every player involved. “Being involved means giving it your all and helping the team win,” said Rollins, “You’ll have to be at the top of your game mentally and physically to compete.”

Rollins uses pregame routine to stay on top of his game mentally. “My pregame routine help me get in the zone before a big game,” said Rollins. To help you cope with the pressures of a big game develop a consistent pregame routine. A pregame routine will help you focus your mind, feel confident, trust in your practice, and maintain the right mindset before competition. During your pregame routine, remind yourself to trust your ability and your confidence in your team.

It is important to focus on your game not your competitors. “When games are competitive and intense we stay focused and play our game, just like any other game,” said Rollins. Focusing on your competitors typically causes you to make negative comparisons, which can undermine your confidence. Instead, you should focus on your strengths, and the process of winning. Before a big game avoid thinking about the outcome or end results. Athletes who focus on the end result lose focus on the process of winning, which limits their performance. Remind yourself that focusing on results will not help you perform your best.

Some athletes lose trust and tighten up in the big game. This can cause you to over control your performance and not play freely. You want your performance to just happen, without thinking too much about “how to” execute your skills. For example, a batter needs to react to the ball instead of think about how to make a good swing. Simplify your thoughts and focus on performance cues that you execute for example feeling balanced in the batter’s box. Avoid thinking too much about your technique trust the skills you learned in practice.

Overall, you want to treat the big game as any other game. You don’t want to place too much importance on one game, which can lead to added pressure, a lack of focus, and trust in your game. Focus on what you do best. The Phillies have won 20 of 25 and moved two games ahead of the Giants in the wild-card race. The Phillies remained 2½ games behind Atlanta in the National League East.

To learn how to prepare for the big game, visit Peaksports Online Mental Training program for more baseball psychology articles and videos

Red Sox pitcher Jon Lester is one of those players who thrives in crunch time. Lester pitched his way out of a bases loaded scenario to help the Sox beat the Angels 5-1.

“It’s nice to be able to fight out off that and get the ‘W. When you’re able to get out of those jams, it just builds confidence. So when you get into games that really matter, you can draw back and say, ‘I’ve been here before,”’ said Lester.

Some players tend to freeze under pressure when the team depends on them. You might over think your performance and analyze too much, which leads to tight and tentative play.

How can you perform your best under pressure?

Pressure is really self-induced and comes from within yourself, not the situation itself. It’s best not to put pressure on yourself to get a hit or pitch a strike. Try to avoid thinking about the consequences of the game or your actions. Don’t think about “what-if” scenarios, which doesn’t help you perform in the moment. Instead, think about your strategy or the little things that help you perform in the moment. A batter may think about standing tall. A pitcher may think about his target.

You also want to draw on your confidence in those moments. Remind yourself of the times when you performed your best, just like Lester suggests. Replay those good performances in your mind to help you feel confident as you go up to bat or pitch to the next batter.

You can also rely on having an effective at-bat or pre-pitch routine. Use your routine to help you get into a confident and focused mindset, and stay in the moment. By focusing on what you need to do, you shut out distractions, and can focus on one pitch at a time. But keep it simple: plan it, see it, and do it!

You can also check out The Focused Athlete  to help you shut out distractions or The Relaxed Athlete to help you develop a pregame routine.

I know from my experience as a mental coach that athletes tighten up because they worry too much about the outcome, which leads to trying too hard or playing with a tentative mindset. When you’re tense about outcomes and not focused on the current play, pitch, or shot, you can’t step up your performance in big games…

Playing in a big game or the playoffs should be the most fun for athletes. It’s your season-end reward. It’s the fruit of all your hard work during the season. However, in order to enjoy the big game, you must have faith or trust in what you have practiced all season. Justin Verlander, Detroit Tigers pitcher, is a good example of this…

Read how Justin Verlander steps up in big games…