Locking In

We hear the phrase “lock in” a lot in sports, but what does it mean? And how can teams achieve it? In this episode, we’ll break down the mental, emotional, and strategic components of locking in, backed by research and insights from successful professional teams across a variety of sports.

Contact me if you'd like me to help you or your team: nassim@becomingmystrongerme.com

Transcript

Speaker: 0:01

I'm Dr. Nassim Ebrahimi, and welcome to Becoming My Stronger Me, a podcast designed to help you become stronger in mind, body, and heart. In season two, the mental performance series, we'll explore the intricate relationship between mental performance, sports excellence, leadership, and personal growth to help you become your stronger you. Today we're talking about what it means to lock in for competition, both as individuals and as a team. We hear the phrase lock in a lot in sports, but what does it really mean? And how can teams actually achieve it? In this episode, we'll break down the mental, emotional, and strategic components of locking in, backed by research and insights from successful professional teams across a variety of sports. And for those who are really serious about team cohesion, remember I offer team sessions to help you achieve these goals. More on that later. But for now, let's dive in. What does it mean to lock in? At its core, locking in means achieving a heightened sense of focus, mental clarity, and unity with your team. On an individual level, it's about tuning out distractions, focusing entirely on the task at hand and mentally preparing yourself to perform at your peak or at your best. On a team level, locking in means aligning every player's focus, energy, and intention toward that common goal. It's a unified sense of purpose that fuels team synergy and allows players to anticipate each other's moves without hesitation. Research in sports psychology has shown that athletes who are able to consistently achieve a locked-in state often display higher levels of concentration, emotional regulation, and mental toughness. According to a study published in the Journal of Applied Sports Psychology, mental toughness is directly related with performance consistency, and athletes who practice mental preparation techniques like visualization and self-talk are better equipped to enter this optimal state. Take LeBron James as an example. Before every game, LeBron goes through a highly disciplined mental preparation routine, including visualization techniques that help him rehearse how he'll respond to specific game situations. His ability to mentally lock in allows him to remain composed under pressure, execute plays with precision, and lead his team through high-stakes moments. For teams, locking in means every player is on the same wavelength, communicating effectively, trusting each other's abilities, and executing a shared strategy seamlessly. In fact, research on team cohesion published in The Frontiers in Psychology found that teams with high levels of cohesion and shared mental models performed better in competitive environments. The study emphasized that teams who invest time in building relationships off the field or court, as well as mastering communication and trust on the field or court, are more likely to experience flow as a collective unit. A great example of this is the team level locking in that comes from the U.S. women's national soccer team. Their success on the world stage, winning multiple World Cup titles, isn't just due to individual talent, but also their deep team cohesion. The U.S. women's national team places a strong emphasis on trust and communication during practices and games. Players like Megan Rapino and Alex Morgan often speak about how critical off-field bonding, such as team meals and group activities, has been to fostering their on-the-field success. Their ability to lock in as a unit has allowed them to perform under pressure and consistently outwork their competition. And we see a lot of this in other national teams as well. So, how do you build this level of focus and cohesion both individually and as a team? Let's break it down into actionable strategies you can use on and off the field. Let's start with on the field. Strengthening focus and communication. Many successful teams, like the U.S. women's national team, prioritize team drills that force players to rely on each other. Drills that involve, for example, three-on-three small-sided games where players practice decision making under pressure. This allows them to anticipate each other's movements and develop trust. The drill requires constant communication, quick decision making, and mutual reliance, mirroring the fast-paced nature of real competition. Coaches can implement similar drills where every player has a specific responsibility that contributes to the team's success. Drills that simulate game scenarios help players learn how to react to each other and fine-tune their communication in high pressure situations. Secondly, pre-game mental preparation is really important. And an example of this comes from the NFL quarterback Russell Wilson, who has shared how meditation, breathing exercises, and self-talk are key parts of his pregame routine. This allows him to mentally lock in and stay calm, even in the most chaotic moments. Research supports this, showing that athletes who engage in pre-competition routines designed to control anxiety and build focus tend to perform better under pressure. For teams, setting up structured pregame ritual, whether it's quiet time for visualization or group breathing exercises, can help get everyone mentally aligned before stepping onto the field. Now let's talk about things we can do off the field. Building relationships and trust. Team bonding outside of practice. Building trust off the field is just as important as it is during practice. Again, the U.S. women's national soccer team is an excellent example of this. Players often talk about how their team bonding activities off the pitch, whether it's going out for dinner or spending downtime together on road trips, have been key to developing the trust that shows up in critical game moments. These shared experiences create a sense of camaraderie that translates into a stronger on-field connection. Teams that socialize and learn about each other outside of the competitive environment often experience deeper trust and cohesion during games. Mental health and well-being check-ins is equally as important. Mental well-being is critical to maintaining focus and resilience. For example, NBA teams like the Toronto Raptors have incorporated regular mental health check-ins and mindfulness training into their team culture, encouraging players to support one another emotionally as well as physically. Creating a culture where mental health is prioritized ensures that players feel supported both by their coaches and their teammates, and that emotional distractions are minimized during competition. Coaches can facilitate this by regularly checking in with players about how they're feeling mentally and encouraging open communication. Now let's talk specifically about what coaches can do to foster team cohesiveness and help their players lock in. Develop a clear and consistent message. One key responsibility of a coach is to create and maintain a consistent message about team goals. This is something we've seen time and time again in successful teams. Take Bill Belichick's New England Patriots, for instance. Belichick is known for his quote, do your job philosophy, which simplifies the game plan for each player, keeping the team aligned and focused on their individual responsibilities to do their job. As a coach, when your players know exactly what's expected of them, they're much more likely to lock in and perform consistently without you needing to coach them constantly and micromanage them during competition. Secondly, coaches can encourage leadership among players. Teams like the Chicago Bulls during their championship era under Phil Jackson thrived not only because of the talent, but because Jackson empowered players like Michael Jordan and Scottie Pippen to lead by example. When athletes feel they have the ownership over the team's success, they're much more likely to hold themselves and their teammates accountable. Third, coaches can help celebrate collective wins, not just individual successes. After each game, win or lose, reflect on moments where the team operated as a cohesive unit. For example, Greg Popovich, head coach of the San Antonio Spurs, has always prioritized team success over individual accolades, often citing teamwork as the key to their many championships. Recognizing the collective effort reinforces the idea that when a team is locked in, everyone wins. Locking in is a process, both individually and as a team. It takes practice, intentionality, and constant effort. Whether it's pre-game mental prep, trust building exercises, or fostering strong off-field relationships, it's about aligning your focus, energy, and your goals as one cohesive unit. And if you're looking to build these skills within your team, I'm here to help. I work with teams to develop a cohesion strategy tailored specifically to their needs. So feel free to reach out to me if you're interested in scheduling a session. Thanks for tuning in to the Becoming My Stronger Me podcast. If you found today's episode helpful, please don't forget to subscribe, leave a review, and share it with your teammates or coaches. Until next time, keep pushing to become your stronger you. Until next time, don't forget to subscribe to the podcast, join our Facebook group, send in your stories and feedback. And if you're looking for a mental performance coach or want more information, go to www.becoming my strongerme.com. We can't wait to hear from you.