By Andy Jacobs

As an experienced open water swimmer and coach, I’ve always found concentration to be the keystone of successful training and racing. It’s about focusing on the right thing at the right time. During my coaching career, I’ve emphasised the importance of a relaxed state of concentration, free from external pressures, to my swimmers.

Concentration, in essence, is about paying attention to relevant factors while disregarding the irrelevant. It’s a challenging balance, especially with the myriad internal and external factors present in both practice and competition. But by understanding what to focus on – the “controllables” – and ignoring what you can’t control, such as a competitor’s performance in warm-up, you can significantly enhance your concentration.

A key strategy I teach is distinguishing between controllables and uncontrollables. For instance, dwelling on past mistakes or worrying about future events can disrupt concentration. Instead, I advise focusing on the present moment, what you can control. This approach has always helped my swimmers and me stay centered and perform at our best.

Adhering to the K.I.S.S. principle – Keep It Simple Swimmer – has also been beneficial. Rather than trying to manage every aspect of performance (like stroke rate, technique, and breathing), I recommend focusing on just 2-3 critical elements. This simplification prevents cognitive overload and maintains optimal concentration levels.

In practice, it’s essential to be aware of where your focus is directed. Attention often wanders, which is natural, but recognizing when this affects performance is crucial. During drills or hard intervals, for instance, maintaining focus on the task at hand can significantly impact performance.

Effective concentration also means being realistic. It’s mentally draining to maintain intense focus for extended periods. Identifying “critical moments” – times when concentration is paramount – and honing in during these times can make a substantial difference.

Cue words are another tool I often use. These are simple, positive reminders that help redirect attention back to the task at hand. For example, using a cue word like “focus” can instantly sharpen concentration during a race. (You can play around with these words, particularly on long distance swims).

Practicing concentration in varying conditions is also important. For instance, training with distractions, such as simulated meet sounds, helps swimmers adapt to and ignore external stimuli. Similarly, practicing shifting attention from broad to narrow focus and vice versa is crucial. This flexibility in attentional focus can be a game-changer during competitions.

Establishing and practicing a competition routine is another strategy I swear by. This routine could include everything from warm-up rituals to mental preparation behind the blocks. A well-rehearsed routine minimizes distractions and maintains concentration.

In conclusion, concentration in swimming isn’t just about mental strength; it’s about strategic focus. It’s about understanding what to concentrate on and when, about controlling the controllables, and about simplifying your mental load to optimise performance. Whether it’s in training or in the heat of competition, maintaining focus is what separates the good from the great.