Finishing Strong: Strategies To Power Through Playoff Season

Dear Durable Minds,

I'm a fall and winter athlete. We are projected to make it to the postseason playoffs. I know from the fall season that I started losing focus and energy toward the last quarter of the season. Do you have any suggestions to prevent this from happening this winter? - Lacking Endurance

“Starting strong is good, finishing strong is epic.” - Robin Sharma

Dear Lacking Endurance,

As a multi-season athlete gearing up for playoffs, maintaining focus and energy during one season is part of the challenge, but to manage that expectation over multiple seasons takes focus on multiple strategies of self-development. Here are practical hacks that will help you stay sharp and energized as your winter season heats up:

Here are some strategies to guide you:

1. Prioritize Recovery

As a multi-sport athlete competing in back-to-back seasons, you often miss the chance for true downtime between competitive cycles. This means you’ll need to recharge your body and mind in new ways. Focus on balancing the physical demands of training and games with restorative activities:

• Sleep: Aim for 7-9 hours of quality sleep each night to allow your body to recover fully. Avoid screen time before bed to help your mind relax.

• Nutrition: Fuel up with a balanced diet rich in proteins, complex carbs, and healthy fats. Stay consistent with hydration!

• Active Recovery: Incorporate light stretching, yoga, or low-intensity activities to help your body stay flexible without overexertion.

2. Set Micro-Goals for the Postseason

While the playoffs may be your ultimate target, breaking your season into smaller milestones can help keep you motivated and focused.

• Weekly Goals: Identify specific, achievable goals for each week, like refining a skill or sticking to a pre-game ritual.

• Game-by-Game Focus: Treat every game as its own challenge, emphasizing process goals such as communication, effort, or positioning rather than focusing solely on the outcome.

3. Cultivate Mental Resilience

As the season progresses, mental conditioning is just as important as physical endurance. Strengthen your mental game with these practices:

• Visualization: Spend a few minutes daily imagining yourself performing at your best in critical moments during games.

• Mindfulness: Use deep breathing or meditation exercises to stay present and manage stress effectively.

• Positive Self-Talk: Replace self-doubt with affirmations such as, “I’ve prepared for this,” or, “One play at a time.”

4. Schedule Regular Energy Checks

Keep track of your physical and mental energy to address burnout before it takes hold:

• Physical Cues: Pay attention to fatigue signals like persistent soreness or sluggishness. Consult your conditioning coach or athletic trainer if adjustments are needed.

• Mental Cues: Watch for signs of mental fatigue, such as difficulty focusing or feeling irritable. Take time for mental breaks and engage in hobbies outside of sports.

5. Lean on Your Support System

Your coaches, teammates, and family are vital resources for navigating the demands of the season.

• Communication: Be open with your parents, teachers, and coaches if you feel overwhelmed—they can help adjust your workload or provide encouragement.

• Teamwork: Stay connected with your teammates to foster a shared sense of motivation and camaraderie. Remember, they need your energy as much as you need theirs.

6. Reflect on the Fall Season

Take time to do an after season review [ASR], what caused your loss of focus and energy during the fall season:

• What Worked: Build on habits and routines that kept you focused early on.

• What Didn’t Work: Identify areas where you overextended yourself and create a plan to avoid repeating those mistakes.

7. Commit to a Plan

Create a realistic plan to help you stay consistent as your winter season progresses. Share your plan with your parents, captains, and coach so they can hold you accountable.

Endurance is more than just physical—it’s about managing your energy wisely throughout the season. By staying proactive with recovery, goal-setting, mental conditioning, and leveraging your support system, you’ll be able to push through the final stretch and bring your best to the postseason playoffs. As you reflect on the fall season, do the same after winter and adjust as needed. Your ultimate goal is to maintain a love for your sport while ensuring long-term success.

You’ve got this—play strong and finish even stronger!