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David Castelló es nuestro 6º concursante, nos presenta un trabajo sobre la confianza en el tenis, natural de Valencia, actualmente dirige la Escuela de La Masía en Valencia y posee una de las mejores colecciones de raquetas que podamos encontrar.
- DEFINICIÓN DE AUTOCONFIANZA
- El término autoconfianza se utiliza para definir la creencia de que se puede realizar satisfactoriamente una conducta deseada, lo que equivale a la suposición de que el éxito se va a conseguir.
- Consiste en tener un planteamiento mental positivo sobre lo que va a suceder.
- Son unas expectativas realistas sobre un fin que perseguimos o deseamos conseguir, y de lo cual estamos convencidos de lograrlo.
- Lo más importante de la autoconfianza no es que los deportistas piensen que van a ganar sí o sí, sino que tengan la creencia de que poseen los recursos suficientes para ser capaces de vencer y superar los errores que se cometan.
- LOS 10 EFECTOS DE LA AUTOCONFIANZA
- Activa emociones positivas: Tener confianza aumenta el placer que uno obtiene en la práctica deportiva. A su vez, si uno está convencido de lo que hace, se mantiene sereno y conserva la compostura aún en situaciones adversas.
Si alguien realiza una actividad en la cual no se tiene confianza pero ha puesto mucho de uno (alto compromiso) y a su vez se siente evaluado, esa actividad seguramente se sufrirá más de lo que se disfrutará.
- Aumenta la motivación: El jugador supone que si hace las cosas bien hechas, conseguirá su objetivo, lo que le motiva para el futuro a conseguir dichos objetivos. Se crea el ímpetu psicológico, lo cual crea en el deportista una actitud positiva de nunca ceder, y remontar las adversidades.
- Facilita la concentración: La autoconfianza ayuda a que uno pueda mantenerse concentrado en la tarea que debe desarrollar y mantiene a raya las dudas o preocupaciones que uno pueda tener.
- Influye sobre el tipo de metas planteadas: Las personas que tienen una confianza óptima eligen tareas realistas que representan un verdadero desafío para ellos. También suelen poner el énfasis en metas de tarea porque compiten para superarse a sí mismos y no necesitan hacer cosas para impresionar a los demás.
El deportista que tiene baja autoconfianza tiende a elegir metas fáciles, que no representan un verdadero desafío porque no se atreve a exponerse y mostrar su valía como deportista (no como persona, muchas veces las cosas se confunden); o elige metas excesivamente difíciles donde no tienen nada que perder. En cierto sentido, temen conocer su verdadero potencial y sus reales limitaciones.
- Aumenta el esfuerzo (cantidad y duración): Cuando alguien está convencido de que puede conseguir su objetivo persiste durante más tiempo y realiza todo el esfuerzo posible para alcanzarlo. Por ejemplo, un jugador que va perdiendo pero sabe que puede dar la vuelta al encuentro va a esforzarse hasta el último segundo por cambiar el resultado a su favor.
- Influye sobre la elección de estrategias de juego: No es la misma la estrategia que se plantea cuando se sale a ganar un partido que cuando se sale a no perder y en esto va a influir la confianza que uno tenga para alcanzar uno u otro resultado. Si uno posee confianza no va a temer arriesgar lo necesario en pos de sus objetivos. El deportista inseguro se mostrará temeroso, no se va animar a arriesgarse y aplicará una táctica más conservadora.
- Aumenta la resistencia física: La confianza en uno mismo hace reducir los síntomas del agotamiento, tanto físico como mental, produciendo que el cuerpo esté en las mejores condiciones para conseguir las metas propuestas.
- Mejora la habilidad para manejar la presión: La confianza, al aumentar las emociones positivas, motivación y concentración, hace que el jugador se relaje mentalmente, ya que al confiar en sí mismo, no se crea en torno a sí mismo un estado de presión sobre lo que sucede a su alrededor, compitiendo más relajado y con menor presión.
- Disminuye la probabilidad de lesionarse: La confianza influirá disminuyendo la probabilidad de lesión, ya que ésta se corresponde en gran medida con el grado de motivación, concentración y predisposición del jugador.
- Aumenta la reacción frente a la adversidad: Como se indica en puntos anteriores, el deportista en el que la adversidad no hace mella sino que aumenta su espíritu competitivo va a conservar la compostura frente a situaciones límites y no va a abandonar hasta el final. Hay diversas maneras de abandonar en el deporte: puede uno «tirar» un partido, darse por vencido, «borrarse» en los momentos difíciles, hasta una lesión puede ser una forma (a veces inconsciente) de abandono, ni hablar de casos en que la lesión es simulada o exagerada. Estas situaciones van a estar relacionadas con una baja autoconfianza.
En resumen, el deportista que posee autoconfianza conoce sus fortalezas y debilidades, pero no va a temer jugársela en pos de sus objetivos, aún exponiéndose a fallar. A su vez, se mantiene motivado y va a obtener placer en el hecho de ponerse a prueba y buscar superarse. La confianza óptima no garantiza que se va a obtener el rendimiento óptimo pero sí que se va a hacer todos los esfuerzos necesarios para lograrlo.
3. LA FALTA Y EL EXCESO DE CONFIANZA. LA FALSA CONFIANZA
Junto a la CONFIANZA ÓPTIMA, de la cual hemos hablado en las páginas anteriores, también nos encontramos con:
LA FALTA DE CONFIANZA
La falta de confianza genera dudas, autoverbalizaciones negativas, indecisión, ansiedad, falta de concentración. En realidad, estos fenómenos están interrelacionados de modo tal que es difícil indicar cuál está en el origen. En el fondo suele haber un muy importante miedo al fracaso. Aquí habría que analizar cada caso individualmente para ver cual es el preponderante y qué estrategia de intervención se puede aplicar. Un claro ejemplo de falta de confianza suele ser aquel jugador que rinde en entrenamientos mucho más de lo que rinde en los partidos.
EL EXCESO DE CONFIANZA
El deportista con exceso de confianza entra a jugar «sobrado», no se concentra adecuadamente en la tarea que debe realizar, también suele estar submotivado porque no le dedica las energías necesarias que la situación demanda, no se prepara adecuadamente y toma riesgos innecesarios.
LA FALSA CONFIANZA
La falsa confianza suele ser un intento de ocultar una verdadera falta de confianza. Como en el deporte suelen condenarse actitudes como la expresión de dudas, entonces, el deportista pretende actuar como si tuviera toda la confianza del mundo cuando, en realidad, no se siente capacitado para el desafío al que se enfrenta. Incluso puede ver en ese desafío una verdadera amenaza a su autoestima. Los entrenadores pueden modificar esto creando un clima de apertura y fluida comunicación con sus jugadores donde éstos puedan expresar libremente sus dudas y los temas que les preocupan.
4.CONFIANZA Y RENDIMIENTO
La relación entre confianza y rendimiento puede representarse mediante una curva en forma de U invertida. El rendimiento mejora a medida que aumenta el nivel de confianza, hasta el punto óptimo, a partir del cual al aumento de la confianza le corresponde una disminución en el rendimiento, o lo que es lo mismo, en sus niveles de ejecución.
- LAS 10 PAUTAS PARA DESARROLLAR LA CONFIANZA
La mayoría de personas piensan que la confianza se tiene o no se tiene, pero esto es incierto. La autoconfianza la podemos obtener mediante entrenamiento, trabajo y planificación. Unas posibles pautas serían las siguientes:
1. La mayoría de personas sienten una gran autoconfianza cuando consiguen sus objetivos o logros de gran dificultad para ellos; las personas que ganan son las que tienen confianza, pero: ¿cómo vas a tener esa confianza si no ganas, y esa derrota es porque no tienes la suficiente confianza?. La solución la podemos encontrar en los entrenamientos; tenemos que procurar acciones de logro en los entrenamientos, con lo que aumentará nuestra autoconfianza y así será preparatoria para un evento. Para generar confianza, no hay nada como experimentar en los entrenamientos lo que se quiere lograr en la competición. Las situaciones de entrenamiento deberán ajustarse en el mayor nivel posible a la realidad en un campeonato. El hacer cubos, por ejemplo, nos puede ayudar a mejorar la mecánica de nuestros golpes, pero sólo con situaciones reales de juego, como partidos disputados nos harán mejorar en nuestro rendimiento.
2.Cuanto más confiadamente actúe un jugador más confianza se sentirá él mismo. Esto es importante cuando en el transcurso de un partido empezamos a perder confianza y el contrario se da cuenta, con lo que la suya aumenta; debemos de mostrar a lo largo de toda el partido que estamos totalmente confiados y seguros de nosotros mismos, para lo cual por ejemplo, pueden mantener la cabeza alta tras cometer un fallo en un momento decisivo. Según Linares: “muchas personas se traicionan a sí mismas a través de movimientos y lenguaje corporales que revelan su pérdida de confianza. Es mejor alzar la cabeza, los hombros hacia atrás y los músculos faciales relajados para indicar que se tiene confianza y va a perseverar, manteniendo a los rivales en la incertidumbre”.
3.Hay que pensar en positivo en todo momento, aunque nos resulte imposible en muchos momentos. Si reflexionamos un momento, nos podemos dar cuenta que pensar en “que mal estoy jugando”, “si pierdo me quedo sin nada”, “si pierdo, todo mi trabajo anterior no sirve para nada”, todos estos pensamientos no sirven para nada, lo único que pueden ocasionar es pérdida de concentración y autoconfianza. Por esto, en todo momento tenemos que intentar tener pensamientos positivos en torno a las jugadas, no tenemos que ser críticos con nuestras malas jugadas, sino constructivos con frases como “en el siguiente punto voy a jugar todas mis bolas bien”, “ no pasa nada, en la próxima bola recupero”, “cálmate y concéntrate” etc.
4.Con la técnica de visualización nos podemos ver logrando la victoria en un partido o campeonato y ese pensamiento intervenir positivamente en el nivel de juego.
5.Una buena forma física nos ayuda en el rendimiento general de un campeonato. Hay muchos partidos y campeonatos, y los partidos importantes se juegan cuando está bastante avanzado el torneo, por esto una buena forma física nos ayudará a mantener una buena concentración, motivación y confianza, porque intervendrá directamente a nivel físico y fisiológico.
6.Preparación. Una buena preparación previa a un campeonato nos puede ayudar a sentirnos orgullosos de nosotros a la hora de afrontar una competición importante; el saber que hemos entrenado los días previos a la competición y que hemos logrado un buen nivel será un gran apoyo para nuestra autoconfianza y rendimiento.
7.Tener un plan de juego: trazar una estrategia general de cómo jugarle al contrario o contraria. Establecer tácticas para actuar en consecuencia.
8.Establecer una rutina anterior al partido: es importante establecer los pasos que se van a dar en cada momento previo a jugar el partido, puesto que ello ayuda a reducir la ansiedad.
9.Jugar contra oponentes algo superiores, pero no mucho: si siempre se juega contra oponentes muy superiores, los resultados suelen ser malos y el jugador poco a poco va minando la confianza en sí mismo.
10.Luchar hasta el final.
6. 8 EJEMPLOS DE INTERVENCIÓN PARA MEJORAR LA CONFIANZA
EJEMPLO NÚMERO 1
SITUACIÓN. 7 de agosto de 2009. Torneo de Managua, Nicaragua, cuartos de final. Mi jugador Leonardo Rojas tiene que enfrentarse a un oponente al que ha vencido siempre.
PROBLEMA. Leonardo se encuentra muy relajado ya que tiene unas expectativas de éxito elevadísimas. Piensa que va a ganar sin ningún tipo de duda. Como entrenador, considero que eso va a perjudicar a su rendimiento e intervengo.
INTERVENCIÓN. Trato de reducir sus expectativas mediante las siguientes estrategias:
- Le recuerdo un partido que perdió hace seis meses por exceso de relajación.
- Acentúo los puntos fuertes del rival.
- Resalto las dificultades que pueden surgir.
- Le recuerdo que su rival ha mejorado desde la última vez que se enfrentaron y que ha ganado a jugadores de nivel.
EJEMPLO NÚMERO 2
SITUACIÓN. 15 de agosto de 2009. Torneo de Tegucigalpa, Honduras, semifinales. Mi jugadora Sara del Pino se enfrenta a una de las favoritas al título.
PROBLEMA. Sara ve el partido como si tuviera que escalar una montaña infranqueable. Siente que el encuentro es una misión imposible para ella. Como entrenador considero que no tiene que tirar la toalla y que debe entregarse al 100% en cada pelota.
INTERVENCIÓN. Trato de aumentar sus expectativas mediante las siguientes estrategias:
- Le recuerdo un partido que ganó hace siete meses ante una jugadora muy superior en ranking.
- Acentúo las mejoras conseguidas en las últimas semanas.
- Resalto el formidable estado de forma en que se encuentra.
- Le recuerdo que en el mismo torneo que está jugando, se han producido sorpresas al caer varias favoritas ante rivales teóricamente inferiores.
EJEMPLO NÚMERO 3
SITUACIÓN. 17 de agosto de 2009. Torneo de San José, Costa Rica, primera ronda. Mi jugador Rodolfo Gimeno disputa un partido con un jugador con el cual siempre está muy igualado.
Como se preveía, el partido se convierte en un toma y daca entre los dos contendientes. Con 6/5 y saque en el primer set, mi jugador hace dos dobles faltas seguidas que le hacen perder el juego. En el tie-break pierde 7 a 1. En el segundo set se repite la misma situación: 5/4 y saque y dos dobles faltas de nuevo. Mi jugador termina perdiendo el partido por 7/6 y 7/5
PROBLEMA E INTERVENCIÓN. Mi jugador atribuye a una falta de confianza las dobles faltas cometidas en momentos clave del partido. Yo difiero de su opinión y considero que esos fallos no se deben a una falta de confianza, sino que debe entrenar más y mejor el segundo saque.
Así pues, nos ponemos manos a la obra para perfeccionar el segundo saque y así mejorar las posibilidades de rendimiento.
EJEMPLO NÚMERO 4
SITUACIÓN. 30 de agosto de 2009. Ciudad de Panamá, final de alevines. Mi jugador Hugo Savall disputa un partido muy parejo.
Hugo está jugando un gran partido, jugando valiente y de manera muy eficaz. Aún así el partido se mantiene igualado y llegan los momentos importantes y justo en esos instantes donde se decide el partido, mi jugador se vuelve conservador y comienza a esperar los errores del rival. Los fallos de su oponente no llegan y Hugo termina por perder el encuentro
PROBLEMA. Mi jugador atribuye a una falta de confianza el haber jugado de manera conservadora, “a lo amarrategui”, los momentos donde se ha decidido el partido.
INTERVENCIÓN. Desde mi punto de vista, no se debe a una falta de confianza, sino simplemente a una elección táctica equivocada. Y es que muchos jugadores piensan que deben hacer algo distinto en los puntos clave y se apartan del estilo de juego que les ha ido bien en el partido.
Hablo con mi jugador para aconsejarle que si su patrón de juego le ha llevado a tener el partido igualado, no tiene porqué cambiar de estilo. En definitiva, no debe cambiar nunca una forma de jugar que está siendo eficaz.
EJEMPLO NÚMERO 5
SITUACIÓN Y PROBLEMA. Miquel Satrústegui es un jugador con un gran potencial al que seguramente se le pueden pedir metas ambiciosas. Sin embargo, es palpable que está atravesando momentos de baja confianza. ¿Le debo exigir y poner en el horizonte objetivos altos?
INTERVENCIÓN. Desde mi punto de vista y objetivamente se le pueden pedir esas metas, pero antes Miquel debe mejorar su percepción de autoeficacia.
La estrategia a seguir debe incluir la utilización de objetivos muy alcanzables, aunque no sean muy ambiciosos, que se vayan consiguiendo.
Conseguir estos objetivos logrará que Miquel se sienta cada vez más eficaz, recuperándose del problema de baja confianza.
Cuando la autoconfianza sea sólida, entonces sí será el momento de orientar a mi jugador hacia objetivos más ambiciosos.
EJEMPLO NÚMERO 6
SITUACIÓN Y PROBLEMA. Ramón Romero es un jugador que ha estado apartado de la competición durante tres meses. En su retorno, se le ve pasado de kilos y no llega bien a las bolas, se mueve mal, reacciona peor… Todo eso merma su confianza, pese a tener un nivel técnico de tenis muy elevado.
INTERVENCIÓN. La intervención en este caso es simple: preparar un buen plan de trabajo físico, así como una dieta para bajar esos kilos de más. Todo ello hará que en un futuro no muy lejano se sienta mejor en la pista y más confiado en sus posibilidades.
EJEMPLO NÚMERO 7
SITUACIÓN Y PROBLEMA. Toni Raga está jugando fenomenal. A pesar de su buen juego, tiene una mala racha de resultados adversos. Sus padres, sus amigos, su novia le preguntan siempre por los resultados.
Toni siente que está fracasando y su confianza se resiente en las siguientes semanas, realizando un juego pobre y con poco espíritu competitivo .
INTERVENCIÓN. Tratar de evitar que cuantifique el éxito atendiendo sólo a resultados. Hay que intentar que se centre en objetivos de realización.
Si Toni se centra en la realización correcta de sus conductas y no en el resultado, aumentará su percepción de control de la situación, es decir, su percepción de autoeficacia y gracias a ello, mejorarán sus posibilidades de éxito.
EJEMPLO NÚMERO 8
SITUACIÓN Y PROBLEMA. Jesús Martí lleva 11 primeras rondas perdidas seguidas en torneos de gran dificultad para su nivel. Aunque él considera normales sus derrotas, está claro que perder 11 partidos seguidos en los 11 torneos disputados hace mermar la confianza de cualquiera.
INTERVENCIÓN. Intervenir en el calendario de torneos, manipulando los distintos niveles de dificultad. Así pues, opto por inscribir a Jesús en semanas deportivas en las que seguro que va a ganar partidos y con ellos confianza.
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