As a mental performance coach, I work with a lot of athletes who are underperforming during games. And a lot of times, when they underperform, they think this is due to mechanical problems.
And a lot of times… it is due to mechanical problems.
But we have to be careful not to start overthinking our mechanics. Because just because mechanics might be the problem, that doesn’t mean fixing mechanics will be the solution.
Why Mechanical Mistakes Aren’t Always About Mechanics
Let’s use the example of a baseball player who is struggling to throw well.
I work with a lot of baseball players who are struggling with the yips—where they have a difficult time throwing the ball back to the pitcher, making a throw across the diamond, or whatever it ends up being.
Maybe a pitcher is having a tough time throwing strikes.
When they are struggling to throw the ball, a lot of times this happens because they are getting too tense. They’re overthinking how badly they want to make this throw. So now they’re getting too tense and they are trying to force or overcontrol the throw.
Because they’re trying to overcontrol the throw and they get too tense, that can then lead to a challenge with the actual mechanics of the throw.
Mechanics Break Down Under Pressure
Maybe a pitcher is struggling to deliver the ball accurately on a consistent basis because they get so tense and now they try to force themselves to throw a strike. So then maybe they yank their shoulder out. Their mechanics get off. Maybe their release point is off.
This is something that I actually worked with, with a pitcher this last season when he was struggling to throw strikes consistently.
And the real reason behind his struggle was that he was getting so anxious about throwing well—because he wanted to get more innings. And because of that, he was putting so much pressure on himself to throw that he was tensing up and trying to force things.
I see the same thing happen with basketball players and athletes who play different sports. I’m just using baseball right now as an example.
Mechanics May Look Like the Problem—But Are They?
When a baseball player starts to stress about their throws and they get really wild, what’s really happening?
Like I just said—it’s the tension, the stress, and the pressure they’re putting on themselves that’s causing the bad throw.
But most of the time, what they’ll see is a mechanical problem. So then they try to tweak mechanics.
Unfortunately, this only makes the problem worse.
The Problem With Trying to Fix Mechanics in the Moment
As they try to tweak their mechanics, what ends up happening is they overthink.
Now they’re trying to change this little part of their mechanics…now they’re trying to change a different part…now they’re starting to think:
-
“What’s wrong?”
-
“What do I need to fix?”
-
“How can I make it so I’m able to throw a strike or throw accurately?”
Then they start to overthink—and this worsens the problem. Because now they’re becoming too mechanical and not as athletic as they need to be.
I’ve seen the same thing happen with basketball players with their shot, tennis players with their serve, really, all different athletes.
So What’s Actually Causing the Breakdown?
Mechanics are the reason we’re not able to throw the ball accurately or not able to serve well in that specific moment.
Let’s go back to the throwing example.
If I’m throwing the ball back to somebody, or throwing across the diamond from shortstop to first base, and I throw it way over the first baseman, my release point was off.
That’s a mechanical problem.
If a basketball player is shooting the ball on too much of a line, their follow-through is off, or maybe they’re not jumping enough with their legs—those are mechanical problems.
But the reason those problems are happening is because the athlete is getting so tense and stressed.
The Real Solution: Start With Relaxation
I want to encourage you to always start with being relaxed—instead of starting with trying to nitpick and change mechanics.
If you can think back to the last 50 throws you’ve made, 50 shots you’ve taken, 50 swings you’ve had—most of the time, you’ve been successful.
Whether in practice or in games.
And if you think about times when you don’t feel stressed out, when you don’t feel pressure to play well, and you perform well during those moments…well, that tells us something.
You have the skills. The muscle memory is there.
Your mechanics aren’t suddenly going to change drastically…unless there’s tension, expectation, and forcing.
That’s when you get in your own way—and don’t allow that muscle memory to take over.
One of the simplest adjustments I’ve seen help athletes who are struggling with consistent play is letting go of the need to fine-tune and change mechanics in the moment.
Instead, when they feel like their throw is off… their swing is off… their shot is off…
We first focus on being relaxed in the moment.
This is by no means an easy thing to do. I know that.
Because when athletes are stressed in the moment, when they’re putting pressure on themselves—it’s because it’s a game. The situation matters. There are consequences if you make a mistake.
And I get all that.
But we want to try to keep things simple.
Because if we’re tensing up to the point where it’s affecting our mechanics…what do you think will happen if we try to overthink our mechanics?
We’re only adding more tension and more forcing to a situation that really requires us to let go.
A Simple Mental Shift
So here’s something simple you can do.
In the moment when you’re feeling like you’re not performing well and you’re feeling tension—instead of immediately going to questioning and changing your mechanics, start by:
-
Taking a deep breath.
-
Use count breathing—maybe breathe in for 4, out for 4.
-
Do that a couple of times.
-
Really try to feel yourself relax.
-
Let go of the outcome and expectations.
-
Relax mentally and physically into the moment.
Now, this isn’t a quick fix. It’s not, “Oh, let me try that—oh, it didn’t work.” Because if that’s your mindset, it’s not going to work.
This is all about relaxing.
But a big part of this is you recognizing that you already have the skills you need to succeed.
You just have to trust those skills.
And if we look at what trust really is in the moment…Trust is playing relaxed.
Because when you play relaxed, you’re trusting yourself to perform.
When you trust yourself to perform, you don’t have to try to overcontrol your mechanics.
You can just allow yourself to play.
Which means you let go—and play relaxed.
Final Thoughts
If you’re struggling with being consistent…with making simple throws…with having your serve be consistent…I know that mechanics are what you’ll immediately go to in order to change.
But if you’ve done it well multiple times—even just at practice—we know that there’s something about the tension you’re bringing to the moment that’s causing your mechanics to change.
So mechanics might be the problem. But being relaxed is the solution.
If you’re interested in learning more about the one-on-one mental coaching I offer, click here to schedule a free introductory coaching call.
I’ve also created two online courses:
And if you’re more of a reader, check out my books:
Thank you for reading and I wish you the best of success in all that you do.
