The techniques introduced here are mental training methods you can use during practice and competitions.
Try the ones that sound interesting, and incorporate the mental training that fits you into your routine!
Mental Training Techniques
Imagery Training (Mental Rehearsal)
Recommended for: Athletes who want to improve focus and prepare mentally.
When to use: Before practice or competition to visualize success.
Visualize yourself performing successfully in practice or competition.
Self-Talk
Recommended for: Anyone who struggles with confidence or focus.
When to use: Before or during practice and competition to boost motivation.
Use positive and encouraging words to boost confidence and focus.
Relaxation Techniques
Recommended for: Athletes feeling tense, anxious, or stressed.
When to use: Before or during breaks in practice/competition to calm down.
Use deep breathing or progressive muscle relaxation to reduce tension and anxiety.
Goal Setting
Recommended for: Athletes who want to stay motivated and track progress.
When to use: Regularly, when planning training or preparing for competition.
Set clear, realistic, and specific goals to stay motivated.
Routine Development
Recommended for: Athletes who get nervous or distracted before events.
When to use: Before practice and competitions to build consistency and calm nerves.
Create consistent pre-performance habits to help calm nerves and focus.
Positive Thinking
Recommended for: Athletes who struggle with negative thoughts or fear of failure.
When to use: After mistakes or setbacks to maintain motivation.
View mistakes as learning opportunities instead of failures.
Stress Management
Recommended for: Athletes experiencing stress inside or outside sports.
When to use: Whenever feeling overwhelmed or anxious.
Identify stress sources and use healthy coping strategies like exercise or hobbies.
Self-Compassion
Recommended for: Athletes who are hard on themselves after setbacks.
When to use: After mistakes or disappointing performances.
Be kind to yourself when things don’t go as planned.
Meditation and Mindfulness
Recommended for: Athletes wanting to improve focus and reduce distractions.
When to use: Daily or before practice/competition to center your mind.
Focus on the present moment and let go of distracting thoughts.
Building Self-Efficacy
Recommended for: Athletes needing to build confidence step by step.
When to use: Regularly, by setting and achieving small goals.
Build confidence by achieving small, manageable goals.
