Performing Under Pressure: Going From The Red Zone to the Blue Zone
In my previous post about the All Blacks, I wrote about their realilzation about needing mental strength to be succesful in the Rugby World Championship (RWC). So, how do you take what they learned and apply it to maximize your own potential when you’re under pressure in tight game situation?
The brain has three distinct ways of reacting to it surroundings: thinking, instinct, and emotion, but under pressure, people tend to rely on instinct and emotion. When you’re under pressure, it’s like being under threat, and that’s when your adrenaline starts flowing. When this happens, you get one of three responses: fight, flight, or freeze. Or, what the All Blacks coaches called the Red Zone.
In the Red Zone, it’s hard to think straight or make good decisions. Recognizing this, the All Blacks trained themselves to get back to the Blue Zone quickly, by focusing squarely on the process/task, rather than the potential outcomes. Focusing on the little things, like getting in position or/and making precise passes, helped lead to productive plays, and more productive plays produced more scoring chances, and ultimately success.
It’s an approach that doesn’t just work on the Rugby pitch. You can apply it to any sport, in any game situation. Just remember these four things:
- Under pressure, most of us will go into the red zone.
- Reduce external pressure by not focusing on the outcome.
- Try to get back to the blue zone by focusing on process and task.
- Most importantly, try to have fun.