The Mental Edge: Unveiling the Psychological Dynamics of AFL
In the fast-paced world of Australian Rules Football, where athleticism meets strategy and passion ignites performance, the role of sports psychology emerges as a critical factor in shaping outcomes on the field. Beyond physical prowess, the mental fortitude of players, coaches, and teams plays a pivotal role in achieving success. In 2024, the Sandringham Zebras have taken on Sebastian Bentley to help players navigate their game through psychology.
Currently studying a Doctor of Psychology after completing his Bachelor of Psychology (Honours), Seb says, "My journey into sports psychology is the culmination of various aspects of my life. I have always loved, played, and appreciated a wide range of sports. As a young athlete, I always found the psychological aspect of sport interesting, but I never managed it very well. Looking back at what I know now, I think there are a lot of things I would have liked to have done differently. I didn’t completely understand it at the time but I was fascinated in this area. I was always better on the training track but struggled to produce the same output during competition. This is a normal story and I am just one of those.
When I first started studying psychology, I thought deep down I always wanted to end up in sports psychology somehow, but I didn't really know how that was possible at the time. There was no sport psychology education in Western Australia, but on all my assignments I always liked to twist it to relate to sport, much to the dismay of my lecturers. Upon reflection, my journey to end up pursuing this field makes a lot of sense."
From managing nerves before the first bounce to maintaining focus during the fast pace of the game, sports psychology plays a pivotal role in shaping athletes' performances. Understanding the psychological aspects of AFL involves delving into how players harness confidence, resilience, and concentration to excel under pressure. Whether overcoming setbacks, maintaining composure in crucial moments, or fostering team unity, the insights gleaned from sports psychology provide a strategic advantage that transcends physical abilities alone.
"More than ever, the world appears to be facing mental health challenges. It's an interesting paradox; we have never been more aware or have invested as many resources into mental health, yet it's the worst it has ever been in human history," says Seb.
The pressure to perform in front of passionate crowds, coupled with the physical demands of the sport, often leads to heightened levels of anxiety among athletes. Managing anxiety can affect players' focus, decision-making, and overall performance. This becomes crucial for individual players and team dynamics and outcomes on the field.
"When your mind isn't where you want it to be, use your body to control your mind. The most powerful, under-appreciated real-time tool we always have with us is our breath. In high-pressure environments, players' minds often aren't where they want them to be. So, using the body and breath to control the mind gives them the best chance of performing at their best. Anxiety can often arise due to the uncertainty of the outcome. Routines help us to control our attention on what we can control to take a lot of the uncertainty out of our weeks, pre-game or even during the game at times," explains Seb.
When asked about visualisation in sports psychology, Seb stated, "Nothing can replace doing the physical 'reps' on the training track. However, research suggests that mental imagery can improve physical performance. Especially when the team has limited time together on the training track, it's a great method to get the 'reps' in when you can't physically perform them".
Developing and maintaining confidence is essential for players' success and has been a focus of Seb's,
"Confidence is crucial for athletes to perform at their best, but it can be fleeting. I focus on building players' competence rather than assuming they are confident. We dedicate weekly time to mental training, including psycho-education, goal setting, visualisation, relaxation, and mindfulness. The goal is to enhance focus, mindset, and emotional regulation - skills that benefit players both on and off the field."
Bouncing back from setbacks and losses can be a challenging but ultimately rewarding process. Setbacks are inevitable in life and sport. Therefore, focusing on improving every week, setting goals, seeking feedback, and maintaining strong connections within the group are crucial. However, it is still important to enjoy the journey and celebrate small wins along the way.
Goal-setting is a tool Seb uses to help players get the best out of themselves.
"Goal setting is something we often learn when we are young. It is something we should continue doing throughout our lives. By setting goals, we give ourselves areas to focus on for improvement. While individual and team goals exist, we have individual and team values. When we face challenges, values can guide us in how we want to act and guide us in the right direction to help us make choices for the type of person, player and team we want to be".
Incorporating a growth mindset is also crucial, as it involves believing in the capacity to enhance our skills. It's vital to separate our identity from individual outcomes, focusing on the process rather than binding motivation solely to results.
One element of Seb's work is individual sessions with players at the Danny Frawley Centre.
"Each player is unique, so my approach to each individual reflects this. It's a great opportunity to get to know the players and create a plan to help them become both better footballers and people," explains Seb.
Incorporating mindfulness practices into sports training can enhance performance by fostering mental clarity, resilience, and a peak athletic mindset. Seb uses these strategies to help players stay focused,
"Many situations in sport and life can be very distracting. To stay focused, we must first identify our inner dialogue and emotions that distract us. Recent research shows we can change how the brain is wired and functions to enhance well-being and performance. The brain is capable of changing itself. Mindfulness is one way we can do this. However, it is not just meditation; it can involve bringing awareness to our body, using our five senses, walking, eating, or breathing. Unfortunately, due to the speed of modern life, or a game of football, things happen quickly and we can often be caught in a state of mindlessness, thinking about past mistakes or future outcomes. Practising mindfulness daily can help players remain centred, calm, and focused on and off the field. I often say that the mind is a muscle like any other. The more we train our 'focus muscle,' the stronger it gets".
Sports psychology continues to play a pivotal role in enhancing performance and well-being within the AFL community. By focusing on mental resilience, goal-setting, and effective strategies for managing pressure, athletes are empowered to excel both on and off the field. As the understanding of psychological principles grows, so too does the potential for athletes to reach new heights in their careers, contributing to the enduring legacy of the sport. Through ongoing research and application, the future promises even greater advancements in optimising mental fitness for AFL players, ensuring they remain at the forefront of excellence.
Written by Darcy Allen - Sandringham Football Club Media