By DR KENT L BAZARD

INTENSITY separates the good from the great. It’s what defines the most dominant competitors in sports history. Michael Jordan didn’t just play basketball - he attacked it. Kobe Bryant’s “Mamba Mentality” was built on relentless focus, unwavering confidence, and an unmatched work ethic. Perhaps no moment captures this better than the time an opponent faked a pass at his face, and Kobe didn’t flinch. His mind was locked in. His intensity was unshakable.

Athletes who bring this level of focus to both training and competition gain a critical edge. They push their limits in practice so that, when game time comes, they’re already performing at their peak. But this kind of mental toughness and intensity isn’t just about natural talent - it can be trained, developed, and strengthened.

The Science Behind Intensity and Mental Toughness

Research in sports psychology has long emphasised the benefits of mental toughness, concentration, and deliberate practice. 

A study published in the Journal of Applied Sport Psychology found that athletes with higher levels of mental toughness performed better under pressure, sustained focus for longer periods, and were more resilient after mistakes. Another study in the Journal of Strength and Conditioning Research highlighted that athletes who trained with high intensity and focus saw greater strength gains and skill improvements than those who simply went through the motions.

The takeaway? The way you train is the way you compete.

Building a Mindset of Relentless Focus

1. Train with Purpose

Kobe Bryant didn’t show up to the gym just to get shots up—he trained with specific goals, refining details of his footwork, shot mechanics, and defensive positioning. 

Every rep should have a purpose. 

If you’re lifting weights, focus on maximizing each movement. 

If you’re working on technique, demand precision in every drill.

2. Develop Pre-Training and Pre-Competition Routines

Elite athletes use pre-training rituals to establish focus before they even step on the court or field. Visualisation exercises, deep breathing techniques, and pre-workout mental preparation help shift the mind into a competitive state.

• Visualisation: Mentally rehearse perfect reps and successful performances before you train.

• Self-Talk: Replace doubt with confidence - use phrases like, I am locked in or Every rep counts.

• Controlled Breathing: Use breathing techniques to calm nerves and sharpen focus before intense sessions.

3. Reduce Distractions and Train in the Moment

Social media, endless notifications, and external noise can break an athlete’s ability to stay present. 

Developing habits of deep focus - like limiting phone use before practice, creating distraction-free training environments, and actively engaging in the process - will help transfer that intensity into competition.

• Set Clear Goals for Every Session: Instead of just “working out,” define what you want to accomplish.

• Remove Unnecessary Distractions: Train without checking your phone, focusing only on the task at hand.

• Use Cues to Stay Locked In: A phrase, a song, or a routine that reminds you to be fully engaged.

Why It’s Crucial to Practice Focus Before Competition

Intensity isn’t something that magically appears on game day - it’s cultivated in training. 

If you haven’t trained with game-level focus, don’t expect it to suddenly show up when the stakes are high. 

Consistently practicing deep concentration and high-intensity effort prepares the mind and body for the pressure of competition.

Athletes who master this skill can tap into an unshakable focus, just like Kobe Bryant standing unfazed when a ball was fired at his face. Because when the mind is truly locked in, nothing can break it.

Final Thoughts

Intensity is a choice. Mental toughness is built in the hours no one sees. Train with the same passion and focus that you want to bring to competition. 

Develop habits of concentration. Control your mindset. Reduce distractions. 

If you can train with the intensity of a champion, competing like one will become second nature.

How locked in are you?

• Dr Kent Bazard, sports medicine physician at Empire Sports Medicine, specialises in ensuring athletes reach their peak performance safely. With extensive experience and a passion for sports health, Dr. Bazard provides insights and guidance for athletes of all ages - men and women.