Creating ‘Flow’ For Quality Sport Performances

During the Renaissance (14th to the 17th century) and Enlightenment (late 17th – 18th century), German literature became abundant with essays about the “Body and Mind, Play, and Man and Movement.” Growing up with such literary resources helped shape my coaching philosophy. I wrote about “Man, Play, Movement, and the ‘Flow’ of Movement at ASU in 1975 during my PHD work.

When discussing the “Flow” of Movement, the aesthetic sports such as ballet, gymnastics, figure skating, etc., usually come to mind – the “AHHH”- performance, as I call it! Correct! However, it applies to every action, movement, pattern, sequence, and movement series in sports skills… except that few coaches understand this concept and know how to use or incorporate it when teaching technical or technique skills! “Flow” is linked to the Rhythm of each specific skill, and one has to understand the function of rhythm in movement. How often do you consider and include it when training or refining skills or techniques?

It involves a 3-step process and entails Physical Literacy (previously termed “General Athleticism’). The traditional “Warm-up” for activity or training sessions is now defined as the pre-training phase, whereby general movement competencies are linked to sport-specific movement competencies and training session-specific movement competencies, i.e., skill demands and requirements in the session. General and sport-specific movement competencies, including the ABCs (Agility, Balance, Coordination, and Speed) of physical literacy, make up the physical preparation of the Pre-training phase. Additional components are added as needed.

The traditional “Cool-down” is now defined as the Post-training phase, which is the physiological and psychological ‘come down’ from training stress, and includes incorporating additional physical components of general and sport-specific movement competencies to enhance Long-term athletic development.

From the beginning of my career, I have used rhythm as a concept for any skill to create movement “flow.” Teaching dance was helpful as athletes learned the tempo and counts of specific movements. I have used this approach in various sports such as swimming, athletics, gymnastics, etc. For example, swimmers train Turns with a rhythmic count into the wall, the Turn action, the push-off the wall, the under-water action, and the breakout stroke to set the stroke rhythm.

Overall, the physical components and movement competencies in the pre- and post-training phases and each skill performance interlink with their specific rhythm and the “Flow” within their movement patterns to make each performance more skilled, proficient, smoother, graceful, accomplished, virtuoso, and artistic!

Sailing Away

Grace, dynamic balance, and body alignment

Body control and biomechanical principles

I was writing this article when I received the Post from Dr. Greg Wells, a former UCalgary student-athlete I had the privilege to teach and coach.

With his permission, I am presenting the article (as submitted).

Using Exercise to Enter a Flow State

Via Dr. Greg Wells Instagram

Greg Wells, Ph.D.

Physiologist | Keynote Speaker | 5X Bestselling Author | Expert on Peak Performance

May 30, 2025

Experiencing “flow”—a state of deep focus, calm, and optimal performance—feels like unlocking a higher level of existence. Athletes, artists, and professionals describe flow as being “in the zone,” where time slows, actions feel effortless, and the mind is fully absorbed in the task at hand. Regular movement, particularly activities that challenge but don’t overwhelm, can help us access this ideal performance state and improve our mental and physical well-being.

Understanding Flow and the Ideal Performance State

Flow was first identified by psychologist Mihaly Csikszentmihalyi, who defined it as a highly focused state conducive to peak performance. It occurs when our skills are balanced with the challenge, creating an ideal performance state (IPS). According to the Yerkes-Dodson Law, performance peaks when arousal is moderate, not too low (resulting in boredom) and not too high (resulting in anxiety).

In this state, we lose our sense of self-consciousness, gain an intrinsic reward from the activity, and feel a profound sense of control and mastery. This IPS enables creativity, productivity, and a sense of timelessness. Reaching this zone may seem like magic, but research shows that we can deliberately create the conditions for flow, particularly through movement.

How Movement Facilitates Flow

Exercise is one of the most effective ways to enter flow, and it’s no coincidence that elite athletes often experience this state. Movement brings us into the present moment, reduces stress, and enables us to reach the ideal level of arousal needed for flow. For example, rhythmic activities like running, cycling, or swimming synchronize the body and mind, allowing distractions to fade as the brain enters a focused, relaxed state.

During physical activity, the brain releases endorphins and dopamine, which boost mood and concentration. Regular exercise enhances mitochondrial efficiency and cardiovascular health, improving overall energy and mental clarity, both prerequisites for flow. Additionally, movement helps us tap into the "challenge-skills balance," which Csikszentmihalyi identified as the “golden rule” of flow. By choosing activities that push our limits without overwhelming us, we engage our skills fully, creating the conditions for flow.

Steps to Achieve Flow Through Movement

Achieving flow requires a combination of the right activity, mindset, and environment. Here are some strategies to cultivate flow more regularly through movement:

• Choose a Challenging Activity You Enjoy Flow is more likely to occur during activities that are both enjoyable and challenging. Select exercises that you look forward to, like dance, rock climbing, or yoga. Once you feel comfortable, try to increase the difficulty slightly to maintain the challenge-skills balance and keep your brain engaged.

• Set Clear Goals Setting a specific intention for your workout, such as completing a certain distance or maintaining a pace, can clarify goals and help you stay focused. Clear goals give you direct feedback, one of the core characteristics of flow. For example, a runner may set a goal to complete five miles within a set time, using each milestone as feedback toward their flow state.

• Create an Optimal Environment Flow often occurs in environments that support focus and eliminate distractions. For some, this might mean listening to energizing music, while others may prefer the quiet of nature. Research has shown that outdoor exercise, such as hiking or outdoor running, can make it easier to enter flow due to the calming effects of natural surroundings.

• Practice Mindful Breathing Deep, controlled breathing helps regulate arousal levels, keeping you in the ideal performance state. Many athletes use breath control to maintain calm focus, especially in high-stakes situations. Practicing deep breathing during movement creates a sense of rhythm and keeps your mind anchored in the present.

• Focus on the Process, Not the Outcome Flow is intrinsically rewarding; the joy of movement itself is more significant than any external reward. Rather than concentrating on finishing the workout or achieving a particular result, immerse yourself in each step of the process. This shift in focus reduces pressure and helps maintain flow even in challenging conditions.

The Benefits of Flow Beyond Exercise

Regularly entering flow has numerous benefits beyond physical performance. Research shows that flow enhances creativity, mental clarity, and resilience, all contributing to long-term well-being. As we practice flow through movement, we build neural pathways that make it easier to enter this state in other areas, such as work, study, or creative pursuits.

Achieving flow is also deeply calming. Since it requires full immersion in the present, flow redirects attention away from anxiety and stressors. This absorption in the present releases dopamine and endorphins, which elevate mood and create a sense of accomplishment. Over time, developing the ability to access flow regularly can improve mental health and life satisfaction.

Moving Toward Flow

Movement is a powerful tool for cultivating flow and accessing your ideal performance state. By choosing activities that balance challenge and skill, setting clear goals, and eliminating distractions, you can learn to enter flow more frequently, enhancing mental and physical well-being. Embrace the process, and experience the benefits of flow as it enriches your life both on and off the field.

This article is based on my Powerhouse book. If you want to learn more about healthy peak performance, you can order the book here.

References:

Csikszentmihalyi, M. (1996). Creativity. Flow and the psychology of discovery and invention. NY: Harper-Collins.

Csikszentmihalyi, M. (1990). Flow – The psychology of optimal experience. NY: Harper.

Schloder – Sublette, M. E. (1975). Natural movement as the essence of man. Journal of the Arizona Association of Health, Physical Education, and Recreation. Spring 1975, 8-10, 20-21.