Ideal Performance State (IPS)

Ideal Performance State (IPS) otherwise known as your “flow state”, wasn’t introduced to me until my first year of university. As a team, we went around in a circle and talked about what our IPS was and what we needed from a coach and our teammates if we were having a hard time getting there. Brilliant. I think this an ESSENTIAL part of a team’s conversation at the start of any season. My university team won nationals for 5 years in a row (6 actually, with the year after me), so evidently it does something to help!

I had heard the term of “flow state” before this but had never really done a deep dive into the concept. Since my first year, I’ve reassessed my IPS and what I need as an athlete, just about every single year since then (because yes, it can change!).

So what is it?

IPS is when your mind and body are working together seamlessly. You’re focused but not tense, confident but not arrogant, and you’re fully present in the moment—not thinking about the past or the future.

When you’re in IPS:
✅ You trust your training and react instinctively
✅ You play free, without fear of mistakes
✅ You focus on the process, not just the outcome
✅ You handle adversity without spiraling

When you’re not in IPS:
❌ You’re tense, overthinking, and second-guessing yourself
❌ You play out of fear—fear of mistakes, failure, or disappointing others
❌ You focus too much on the score, the coach, or the pressure
❌ You struggle to recover from setbacks

So how do you train yourself to find and stay in this mindset, especially when the pressure is on?

Step 1: Shift Focus from Winning to the Process

One of the biggest killers of IPS is obsessing over winning.

Athletes who focus solely on the outcome (“We HAVE to win”) often play tight, hesitant, and scared of making mistakes. Why? Because the fear of losing or disappointing someone (coach, parents, teammates) takes over their mind. The focus leaves from the game at present, to something else entirely.

But winning is actually just a byproduct of something bigger:
✔️ Hard work
✔️ Skill development
✔️ Preparedness
✔️ The ability to stay focused in the moment

If you want to perform at your best, shift your mindset:

🚫 Instead of: "We have to win this game"
✅ Try: "Let’s execute one play at a time"

🚫 Instead of: "I can’t mess up or I’ll get benched"
✅ Try: "If I make a mistake, I reset and move on"

🚫 Instead of: "What will the coach think if I don’t perform?"
✅ Try: "I’ve trained for this. I trust my skills"

The more you focus on the process (effort, execution, adjustments) rather than the outcome (winning, stats, approval), the easier it is to stay in IPS. And as an athlete, the flow state is what we try to achieve each game.

Step 2: Develop Reset Routines to Stay in IPS During a Game

Even the best athletes lose their focus sometimes—but the difference is, they know how to reset quickly.

Here are a few reset routines you can use during a game when you feel yourself slipping out of IPS:

🔹 Breath Reset – Take a deep breath, exhale slowly, and refocus on the next play.

🔹 Physical Reset – Adjust your jersey, clap your hands, or tap your leg—something small to mentally switch gears and move on from a mistake (mine was always giving a million high fives in between each point).

🔹 Focus Cue – Pick one thing to focus on (footwork, positioning, communication) instead of letting your mind spiral. ie. “for this next pass, get an early platform”

🔹 Mantra Reset – Repeat a simple phrase in your head: "Next play." "Stay in it." "I got this."

The key is to train your brain to let go of what just happened and bring your focus back to the present moment.

Step 3: Train Mental Toughness at Home

IPS isn’t just about what happens in a game—it’s built through daily habits.

Here are some ways you can train your mind off the court:

🏋️‍♂️ Visualization – Spend 5 minutes before bed visualizing yourself in high-pressure situations and handling them with confidence.

📓 Journaling – After practice or a game, write down: What went well? What can I improve? What did I learn? This builds self-awareness. You may begin to see some

🧘‍♀️ Mindfulness – Practice staying present in small moments throughout the day—eating, walking, breathing—so it becomes second nature in competition.

🧠 Self-Talk Training – Pay attention to how you talk to yourself. Replace negative thoughts with positive, constructive ones.

Step 4: Don't Give Too Much Power to a Coach

Coaches push athletes to be better, and sometimes that means pressure, criticism, and tough love. But there’s a difference between using that to grow and letting it control you.

If your confidence depends on your coach’s approval, you’ll always play tight. Instead:

💡 Detach Emotionally – A coach’s words don’t define you. Their job is to push you; your job is to compete.

💡 Control the Controllables – Hustle, effort, focus, and body language—those are in YOUR hands.

💡 Find Your Own Validation – Confidence should come from your preparation, growth, and trust in yourself—not from external approval.

Final Thoughts: IPS Is a Skill, Not a Feeling

Most athletes think playing in the zone is something that just happens. But the best know that IPS is a skill—one that can be trained, just like speed, strength, and technique.

By shifting focus to the process, building reset routines, training mental toughness, and owning your mindset (instead of giving it to a coach or the scoreboard), athletes can consistently perform at their highest level—no matter the pressure.

So the next time you step on the court or field, ask yourself: Am I playing free, or am I playing scared?

Because the choice is always yours.

Athletes - let me know if this resonated, or if you want me to elaborate on anything in the comments!