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How to get into the zone for cricket

Filed in:
• Cricket
• Psychology
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Have you ever been in 'the zone' when playing cricket?
If you have you know how good it feels and how much better your performance is, but you
may not know that you can get there at will with the right training and tactics.
What is the zone?

The zone is that time when you are just playing. You are completely engrossed in your
performance, unaware of anything else. You have no worries or distractions and you are not
even making conscious decisions.
You are in complete control of yourself and performing at your very best.
Getting into the zone

The zone is also known by psychologists as 'Flow'. It is the combination of two factors:
• Self-Confidence
• Concentration
When these are working together you will find yourself performing at levels you never felt
possible.
However, they can be hard to grasp as confidence is easily knocked and it's very simple to
become distracted.
You can avoid these pitfalls by taking some simple steps:
• Drill, drill and drill again. Drills teach your body what it feels like to perform a skill
well. Confidence comes in part from knowing you are able to perform a skill without
thinking about it. By hitting, catching or bowling lots of balls you are teaching yourself
what it feels like to do something properly. When it comes to the crunch in a game your
self-programmed muscles will kick in and you play the drive, make the diving stop or
bowl the yorker on auto-pilot.
• Practice under pressure. Nets are great practice, but to really get used to playing under
match pressure you need to practice in the same way. It's very effective to set yourself
targets while practising and even better to play practice games where you can build up a
blueprint of how it feels to succeed under pressure situations that are as close as possible to
real games. Pairs cricket, Timed cricket, Continuous cricket and wide nets are all ways to
give everyone a go and still build up pressure. It can also be a lot more fun with a bit of
competition to liven up practice.
• Practice in your head. We have all had a secret bowl or bat in the mirror at home but
used right it can improve your flow. This technique is known as imagery: Seeing yourself
succeed in competitive situations. It could be something as simple as imagining yourself
raising your bat for your hundred as you walk out to the middle or writing a more complex
log of all your successes â€“ real and imagined. It all contributes to the blueprint of
success you need to build confidence.
• Calm yourself down. In the heat of the moment it's easy to lose focus (what psychologists
call over-arousal). You can calm yourself down with a simple tension control technique.
All you are doing is taking yourself out of the game situation for a moment to give you
time to refocus. It can take a few goes to master, but when you have your concentration
will be improved massively.
• Park your mistakes. We all make mistakes but an error will pull you out of the Zone fast.
There is no time to think why it happened during a game so if you find yourself dwelling
on it then 'park it' for analysis later and concentrate on the next ball as if you never made
the error. This way you can forget about it for now, get yourself back into the Zone and
work out how and why during training. If you have trouble with this it may help to
physically throw the error away by wiping it on your whites.
• Rise above the sniping. Many players will try and put you off with a well placed
comment or sledge. These can be difficult to ignore, especially if you find yourself
agreeing with them. When this happens it is essential to avoid rising to the bait in the first
place. Remember that you know your own game far better than anyone on the opposition
does and they are simply looking for a way to break your concentration. Second, if you
find yourself thinking they might have a point, use the stop technique to block the negative
thought and refocus on the next ball as if nothing had been said. Remember that any self-
analysis takes you out of the Zone.
• Bring your iPod. Music is very personal and highly motivating. Pick a song that makes
you feel good and listen to it before going out to play. You know what music puts a spring
in your step and makes you walk taller. Confidence from any source is still confidence.
Getting into flow takes work: Practice, preparation and self-awareness. That said, if you keep
your state of mind as the number one priority when you are in the middle you will be more
likely to get into the not-so-mythical 'zone'.
Want to get yourself into the zone at will? PitchVision Academy has a complete training course
to build up your confidence, concentration and skyrocket your success.
© Copyright miSport Holdings Ltd 2008
• Login to post comments
Author: David Hinchliffe

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Comments
by Untap your hidden potential for cricket speed & power (not verified) | Wed, 04/04/2007
- 08:06
[...] may be highly inefficient and you don’t even realise it. The solution is to teach yourself to
become more relaxed and in the moment, taking away inefficient tensions in your shoulders,
face or anywhere else and using your energy [...]

by Readers Tips: How to get into the zone (not verified) | Fri, 06/07/2007 - 10:09
[...] One has to be careful while using this technique because you want to use this anger to fool
yourself that you dislike the other fellow and not actually start believing it because that might
cause you to actually lose your emotions and do something stupid. It is a very tricky way to
psych yourself up but when used properly and kept in check, can really zone you in. [...]

by michael sajdeva (not verified) | Tue, 28/08/2007 - 09:23
being in the zone is the best feeling as a batsmen because i felt i could do anything i wanted
and best of all i wasnt thinking, i was just watching the ball and reacting and it was amazing
but i think practice in the nets does help,dont think in the nets just watch the ball. michael
sajdeva

by David Hinchliffe (not verified) | Tue, 28/08/2007 - 10:59
Easy to say and difficult to do michael. But I get your point.

by dhruv96 | Mon, 15/12/2008 - 11:51
1 of the ways I use to get into the zone is - I repeat to mysleft the motto of nike "JUST DO IT".
It focuses me on the task at hand and makes me forget about all the worries in the world.
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How fast can you get back to “ready”?

Filed in:
• Cricket
• Psychology
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Go to any club cricket ground on a warm, sunny summers afternoon and it will not take you
long to find a scene that is familiar to us all.
The bowler poised at the top of his run, fielders walking in and the batsmen set in his guard.
Everyone in a state of readiness, poised for what comes next with a centered, balanced, aware,
and open state of mind.
All it takes is a small mistake, a comment or a tiny fear to knock you right out of that state of
readiness and into what David Allen calls "undecided, unorganised, incomplete stuff".
In the world of work that's phone calls and emails interrupting your readiness. On the cricket
pitch it's fear of failure, sledging by the opposition, an unclear team role or bad ball/shot in the
air/dropped catch.
All those things stop you focussing on being ready for the next ball and start you analysing the
previous one or predicting future ones. You drop out of the zone and your cricket performance
goes with it.
Simply recognising when your "stuff" is blocking your readiness is enough to get you back
there. Just say to yourself, as Allen recommends: "Relax, refocus", park your negative thoughts
and get on with the job in hand.
Save the analysis for when you can do something about it: In practice.
Want to gain bulletproof mental toughness to score runs and take wickets under pressure?
PitchVision Academy has a complete training course to build up your confidence,
concentration and skyrocket your success.

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Ignore context to reduce pressure

Filed in:
• Cricket
• Psychology
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If anyone knew about pressure in sport it was 5 times Olympic Gold medalist Steve Redgrave.
His method for dealing with the massive pressures of his sport work just as effectively for
cricketers too.
He knew it's the context that is the problem, not the task.
The example Steve often cites is walking across a plank of wood. If the plank were a foot off
the ground, most people would dash across it no problem.
Put the same plank 100 feet in the air and you start to panic. Suddenly you are not focussing on
the task of crossing the plank. You are thinking what will happen if you slip. The context has
changed, putting you in a negative mindset.
Putting that theory back to cricket, if you can ignore the context you will play better. You can
put the context out of your mind by getting yourself into 'the zone': that magical sounding place
where you are reacting as naturally as possible with no self-analysis or negativity. (Hint: It's
actually not that magical, read my post on it to find out more.)
Of course, you are still aware of the game situation and what is needed, but you also only focus
on what you can do to achieve it. The cliche: "control the controllables". (Hint #2 It's a cliche
because it's true.) The more you can do this during a game, the better you will become at
ignoring the context and the more likely you will be to get to the Redgrave mindset.

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Comments
by How to play cricket one ball at a time (not verified) | Tue, 24/04/2007 - 13:44
[...] yourself naturally playing rather than overthinking everything. The game becomes easier
because the pressure of self-analysis is reduced. You are playing one ball at a time and
enjoying your cricket more. Filed in:confidence mantra [...]

by How to be as fearless as a 5 year old : Play Better Cricket (not verified) | Mon,
27/08/2007 - 12:14
[...] Learn to focus on things you can control [...]

by anilmittal (not verified) | Thu, 30/08/2007 - 00:07
one should not only believe in themselves but also learn to enjoy the game that makes the job
that much easier.

by David Hinchliffe (not verified) | Thu, 30/08/2007 - 06:15
Oh yes, if one is not enjoying it, what's the point?

by mauhtashim rasheed (not verified) | Thu, 04/10/2007 - 07:02
its allabout.
the only thing can stop you that is your self.
if just foucas one thing you get that thing on place nicely.
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How to improve your cricket by doing less

Filed in:
• Cricket
• Psychology
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When everything is going right for you cricket seems the easiest game in the world. If you
think back to your best game, did it feel easy or hard work?
I bet that it was the easiest thing you ever did. Sometimes you see the ball early, your feet seem
to know where to go and you feel in total command.
For most of us who have had that feeling, it's pretty elusive and we don't know how to keep it
when we get it.
Cricket coach and Alexander Technique teacher Roy Palmer feels that there is no mystery to
this feeling of being in "the zone" and you can learn how to get yourself there almost at will.
As a sportsman and trainer of sports performers himself he has adapted the Alexander
Technique to cricketers:
"I have run sessions for Northamptonshire and Warwickshire cricket clubs but
often my techniques will conflict with existing training methods that I believe are
not the best way to train as they restrict skill development and can cause injury. So
basically it means I am not always welcome by the coaches who use traditional
training methods."
It's revolutionary talk backed up by sound scientific principle. That's why when Roy asked me
to review his book I jumped at the chance to find out more.
The Alexander Technique and Cricket
Roy explains further:
"The Alexander Technique is a method to enable you to first recognise habitual

behaviour and then by using its practical techniques allow you to change them.
This can help with conditions such as bad posture, neck and back pain where poor
'muscle habits' are to blame but it is also a very useful skill for sports people to
learn, especially cricket where split-second decisions can make the difference."
"I have taught a number of bowlers whose coach believes are not generating the
pace they are capable of. In all of these cases it was due to the bowler trying too
hard resulting in tension in the neck and shoulders building as they run in thus
restricting their movement and reducing the speed of their arms. If they have tried
to relax they lose speed. Using The Alexander Technique I can show them how to
increase their speed without the unnecessary tension that they have always thought
was needed."
"For batsmen the technique is a great way to 'stay in the moment' and maintain
control when you've played and missed the previous delivery. When we are in
moment or The Zone we appear to have more time to think about our play and in a
game like cricket that is worth quite a bit!"
It's this idea that Roy continues in his book "Zone Mind, Zone Body". He carefully explains the
principles behind that feeling of relaxed control we get when we are in the flow of playing
well.
After this Roy takes you through some simple exercises and philosophies that can help you
teach yourself to get into the moment, relax from unnecessary tension and improve your
cricket.
I was initially sceptical at the simplicity of some of the books suggestions. There are no hard
training workouts or principles of power and speed to adhere to. The book is about relearning
the basics of movement and as a result is more about simple tasks that help your central
nervous system become more aware.
To use a language analogy, you might be getting by with a couple of hundred words in a
foreign language, but to become fluent you have to learn so much more.
Relaxed confidence at the crease
Here is an example from Roy:
"Geoff Boycott is keen on saying that you should play every ball on its merits and
current game plan. If you are 'in the moment' this is easier to do as you can prevent
the rush of blood of going for the big one when you only need singles with not to
many wickets in hand!"
"A quick and easy way to get into the moment is to firstly be aware of the ground
under your feet and check you are not holding tension in your jaw, neck, shoulders,
back or legs, This is easily done if you just let the ground take your weight but
then be aware that the floor is pushing back up to give you a light sensation
making it easier to move. This can work for both fielders and batsmen poised
waiting for action. You can also focus on the movement of your ribs as you
breathe but try not to control it. This helps to check you are not holding your
breathe due to tension."
Sounds to simple to work right? Well, if my experience in the nets is anything to go by then the
theory is backed up by practical application. I can safely say that I have been batting and
keeping with more confidence and skill since I read Roy's book and employed the techniques.
Overall, I do recommend this book very strongly as a great way to link the body and mind in
your cricket training. Yes, you will need an open mind to make it work but from my experience
I can only say good things so far.
Don't wait for the loss of form or injury to come, get "Zone Mind, Zone Body" and do less
more effectively.

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Comments
by Get out of your form slump, even when you don’t have class : (not verified) | Wed,
21/05/2008 - 13:42
[...] ball hits the middle of the bat effortlessly or every catch sticks. In his book on the Zone,
Roy Palmer defines the feeling of being in form like this: “being completely involved in the
[...]

by An introduction to playing better cricket : Cricket coaching (not verified) | Wed,
11/06/2008 - 11:36
[...] It’s a cliche to say that cricket is 80% mental, but it’s also true. If you are relaxed and
confident you are in the right place to succeed. It’s a feeling that can’t be faked but, according
to Roy Palmer, it can be created with the right techniques. [...]

by dhruv96 | Fri, 17/10/2008 - 06:56
can you give me more info on The Alexander Technique?

by David Hinchliffe | Fri, 17/10/2008 - 07:10
The best advice I can give is to buy the book Dhruv. It's comprehensive.

by Vastik Mishra (not verified) | Thu, 08/07/2010 - 15:05
I love cricket and iam a great bowler
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How to play cricket one ball at a time

Filed in:
• Cricket
• Psychology
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Speak to any great cricketer and they will tell you one of the secrets of their success is to play
the game one ball at a time.
If you have ever tried to put a mistake out of your mind during a match you will know that
playing like this is easier than it sounds. In fact, the phrase has become something of a cliché
for players seeking advice when going through a dip in form.
But a cliché it is not.

When you examine the phrase you start to realise its just code for a set of tools that all players
can use and benefit from: Sort of an extension of common sense cricket thinking.
What are those tools?
• Separate thinking and doing. When you step over the boundary line there is no more
time to prepare. Of course you always need to be aware of the game situation from a
strategic viewpoint, but if you have not practised effectively and don't know your role
you are trying to combine thinking and doing. If you try to think on the pitch you
become paralysed by your own self-analysis.
• Kill the negativity. It's impossible to think about nothing when you are playing but you
can choose how you think. If you find yourself focussing on negatives (like mistakes
you made or things you are worried that you can't do) you are focussing on failure.
Instead use the stop technique and refocus on success through visualising what you can
do or telling yourself you have prepared and are ready.
• Trust your ability. Unless you are very inexperienced or very bad you are bound to
have had success on the pitch. Reminding yourself that you can score runs or take
wickets will give you greater confidence to just play in the way you know you can. You
need to stay within your own limitations and stick to doing what has brought success in
the past.
In doing these things you will find yourself naturally playing rather than overthinking
everything. The game becomes easier because the pressure of self-analysis is reduced. You are
playing one ball at a time and enjoying your cricket more.

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How to improve your concentration

Filed in:
• Cricket
• Psychology
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Do you ever find yourself falling asleep in the field?
Have you ever got out to a poor shot after batting well for a while?
If so then it's time to work on your concentration skills.
Many boffins think that the amount you can concentrate is fixed at about an hour per day. The
way to get better is to concentrate less at the right time.
The way to do this is to teach yourself to switch on and off at the right moment
Concentration Triggers
Cricket requires only a few seconds of intense concentration. This gives you plenty of time
between balls to switch off and save your concentration for the right moment. However, you do
need to be able to turn it back on and you do this by using a cue or trigger. Y
ou can trigger yourself back to intense concentration in any way you like but it needs to be
consistent to you. Here are some example triggers:
• Use a trigger phrase such as 'ready' or 'switch on'.

• Tapping the bat down in your stance.
• Wiping your hand on your shirt
This will focus you on the delivery and nothing else.
You are aiming to trigger yourself into a state of mind where you are totally focused, almost
trance-like.
You can also use coaching triggers. I am a wicketkeeper and I often use the trigger 'hands, ball'
to remind myself to get my gloves and body in the right place for a clean take. Batsmen could
say 'watch the ball' or 'head in line' while bowlers could think 'top of off stump'. If done
correctly, during those few seconds it is almost impossible to distract you and stress is used to
focus your mind.
Sometimes this is called flow or the zone.
Dealing With Distraction

Stressful distractions such as sledging or a poor performance can stop you concentrating
properly. This can be an easy trap for some people to fall into (in sports psychology these
people are called non-screeners).
The only way to avoid it is to recognise when you are focusing your thoughts on negative
distractions and re-focus yourself. Especially if you are aware that you may be a non-screener
and sensitive to distraction.
You could simply use your next trigger point to do this, or perhaps you need to have a stronger
word with yourself during a break in play.
Switching Off
Once the ball is completed you can relax your mind. Think of something else, talk about the
weather or tell a bad joke. The key is to relax until the point where you next trigger your
concentration
Want to gain bulletproof concentration skills to score runs and take wickets under pressure?
PitchVision Academy has a complete training course to skyrocket your success.

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Comments
by How to improve your concentration (not verified) | Thu, 03/08/2006 - 20:59
[...] I will cover more cricket psychology tactics soon, so subscribe for updates. alertness
concentration distraction focus nonscreener Psychology screener stress tips triggersalertness,
concentration, distraction, focus, nonscreener, Psychology, screener, stress, tips,
triggersSource: How to improve your concentration - Stress [Feed] [...]

by Turn the radio down to play better cricket (not verified) | Tue, 14/11/2006 - 23:12
[...] Train your brain. You can improve your concentration with some simple tricks. You can
find what to do here. concentration focus Psychology radio Want more free cricket tips? Enter
your email for harrowdrive updates to your inbox:Delivered by FeedBurner [...]

by 4 ways to improve your cricket reactions (not verified) | Thu, 14/12/2006 - 10:37
[...] Concentrate. The more focussed you are on the task, the quicker your reactions. That said,
it’s impossible to concentrate for long periods without a rest, so you need to use all the tricks
you can to improve your cricket concentration. [...]

by Daksh (not verified) | Mon, 05/03/2007 - 14:59
Thank goodness for this site. At last there is a site that actually helped my cricket. Thanks a lot.
I really appreciate it and hope u continue this magnificent effort. I will do my part and try to
spread awareness. Thanks again...
DAKSH

by David (not verified) | Tue, 06/03/2007 - 18:02
Great news Daksh, I'm glad you enjoy the site.

by michael sajdeva (not verified) | Tue, 28/08/2007 - 09:52
actually id like to thank the site myself because there is no doubt in my mind that the site has
helped me, evrytime iv visited the site its helped me, thanks ppl

by David Hinchliffe (not verified) | Tue, 28/08/2007 - 10:59
I do my best with a little help from some friends Michael.

by 5 Ways to improve your fielding : Play Better Cricket - Harr (not verified) | Wed,
05/12/2007 - 10:14
[...] Improve your concentration. [...]

by Cricket mental training and psychology: The complete guide f (not verified) | Thu,
27/03/2008 - 13:44
[...] How to get into the zone How fast can you get back to “ready”? Ignore context to reduce
pressure Zone body, zone mind Playing one ball at a time How to improve your concentration
[...]

by Guest (not verified) | Thu, 24/07/2008 - 08:17
thats good,your site is helping me a lot

by fahar (not verified) | Sat, 31/01/2009 - 08:10
i m a left arm spinner. usually ibwol well in nets. but. in match. i wont perform well. this will
distract me wen i field. also.. i cannot focus. in fileding.wen i bowl badly.

by anil kushwaha (not verified) | Tue, 01/09/2009 - 11:37
it is very good site to improve my cricekt promblem

by Umer (not verified) | Sun, 04/03/2012 - 06:13
I live your site as it provides lots of useful information.. It will be kind of you if you keep me
updated with your new ideas and information... Thank you

by David Hinchliffe | Mon, 05/03/2012 - 09:56
Umer, all you need to do is put your name down for the free weekly email here:
www.pitchvision.com/subscribe
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o Cricket South Africa

How to get into the zone for cricket

Have you ever been in 'the zone' when playing cricket?

What is the zone?

Getting into the zone

You can avoid these pitfalls by taking some simple steps:

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Author: David Hinchliffe

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Easy to say and difficult to do michael. But I get your point.

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o Cricket South Africa

How fast can you get back to “ready”?

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Author: David Hinchliffe

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Ignore context to reduce pressure

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Author: David Hinchliffe

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[...] Learn to focus on things you can control [...]

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Oh yes, if one is not enjoying it, what's the point?

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How to improve your cricket by doing less

The Alexander Technique and Cricket

Roy explains further:

"The Alexander Technique is a method to enable you to first recognise habitual

Relaxed confidence at the crease

Here is an example from Roy:

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Author: David Hinchliffe

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can you give me more info on The Alexander Technique?

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I love cricket and iam a great bowler