In the vast realm of sports, a common phenomenon is athletes who dominate practice sessions but seem to lose confidence come game day. Take Jane, for instance. A high school basketball prodigy, her skill during practice is undeniable, effortlessly draining three-pointers one after the other. However, when faced with the echoing cheers of an expectant crowd, she sometimes seems like a different player altogether. Why does this transformation occur?

As a mental health coach for athletes, I’ve heard this familiar story from countless athletes in a vast array of sports. Whether they are coming back from an injury, or regularly experience game-day jitters or performance anxiety, a lack of confidence can throw any athlete off their best game.

Understanding the Gap between Practice and Game Day

It’s a different ball game when you move from the comfortable cocoon of practice to the unpredictable nature of actual competition. The energy of the crowd, the burden of expectations, the unfamiliarity with competitors, and the sheer unpredictability of live games can be daunting.

When the stakes rise, our bodies respond. Stress triggers the release of adrenaline, preparing us for what it perceives as imminent danger. But while this might be helpful when running from a predator, it’s not productive in non-life-threatening situations, altering precision and decision-making.

While some athletes may thrive under the pressure—when the “lights are the brightest” as they say—others experience their confidence being shaken. They go from collected and poised to unsure and insecure. There are simply too many unknowns to navigate, expectations to meet, and the stress of people watching you.  

Even professional athletes experience this. Despite the extensive experience, game-day nerves can emerge from trembling legs to an erratic heartbeat to racing thoughts to just feeling off.

“There’s a Zen saying I often cite that goes, ‘Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water.’ The point: Stay focused on the task at hand rather than dwelling on the past or worrying about the future.”

― Phil Jackson, Eleven Rings: The Soul of Success

Techniques to Bridge the Confidence Gap

• Visualization: Before you step onto the field, you can mentally prepare by envisioning success. This not only familiarizes you with positive outcomes but also conditions the mind to handle real-game scenarios more confidently. Many of us are accustomed to thinking about the worst that can happen, so try using your imagination to imagine your ideal outcome. What would that look like? What would that feel like?

Think: What’s the best that could happen?

• Breathing and Grounding: A racing heart can cloud judgment. Simple breathing exercises, though, can restore calmness, ensuring athletes remain grounded, focused, and ready. If you find it difficult to sit still, incorporate breathing into mindful movement during your warmup. With each stretch focus on inhaling confidence, and exhaling tension and nerves. Focus on grounding yourself in the moment.

• Rituals: Many athletes have pre-game rituals for a reason. These routines, whether quirky or conventional, build a familiar pattern, ensuring psychological stability even in unfamiliar terrains. Build your confidence as an athlete by testing out some pre-game rituals. A word of caution: Try not to lean on this too much because if your ritual doesn’t go exactly as planned, you don’t want that to get into your head and take you off your game. Make sure your ritual has flexibility. For example, maybe you listen to music, just not a specific song or genre.

• Positive Self-talk: The internal dialogue can make or break performance. A simple mantra, a reaffirmation of one’s skills, or even a pep talk can redirect the narrative, amplifying self-belief. Embrace your inner coach and let that voice speak (rather than your inner critic).

• Embrace the Nerves: We often think of being nervous as a bad thing, but sometimes those feelings are our body’s way of signaling that we’re ready to perform. Explore your own experience. Learn to see it for what it is instead of labeling it as a bad thing, which only adds fuel to the negativity fire.

• Forget Yourself: A popular practice among elite athletes who understand how to reach the zone or flow state, is that they embrace the concept of forgetting the ego, the negative thoughts, and self-judgment. When you forget yourself, you can just focus on doing what you know how to do. That trust is the first step in effort and confidence. In other words, shut down all of the noise. Put it all away. Instead, fully lean into your training and play as you practice. Make it simple. Allow yourself to just do you. As George Mumford has often reminded me, “Focus on what you’re doing, not how you’re doing it.”  

“Stop identifying with what is happening to you. Those things are not you. They’re just thoughts, sensations, and feelings. Don’t identify. They’re all things outside of who we are.”

– Geroge Mumford

Build Game-day Confidence Over Time

In addition to techniques to battle game-day jitters on the day of competition, you can look for ways to build your self-confidence over time. Just like training your body, the more often you work on training your mind, the better your long-term results will be.

• Goal Setting: Confidence doesn’t appear overnight. Setting manageable goals can help you measure progress, one step at a time, allowing yourself to find satisfaction in each achievement. On game day this might mean showing up on time, then stretching, etc. Make your goals small and manageable.

• Emphasizing Process: The journey, with its ups and downs, contributes more to your growth than the final score. Every setback is an opportunity for a comeback. Allow yourself to become more process-oriented than achievement-oriented. This can be exceptionally difficult for athletes because it feels like your entire worth is based on wins and stats. However, celebrating skills development and individual improvement can lighten the weight of external expectations. For example, in what ways are you a good teammate? What lessons have you learned compared to this time last year, 2 years ago, 5 years ago, etc.?

• Practicing Under Pressure: Incorporating pressure scenarios in training can lessen the shock of real-game situations. This method ensures that you aren’t caught off guard when faced with game-day tensions. It’s a perfect opportunity to practice being present and in a flow state. You can even practice this in everyday stressful situations like when taking tests or driving.

• Reflective Practices: After a game, looking inward can provide invaluable insights. Many athletes take time to reflect and analyze their performances. This shouldn’t be a space for harsh criticism, but rather an opportunity to acknowledge what you can learn to help you grow.

Game days are the culmination of countless hours of dedication, sweat, and passion. But when the spotlight is brightest, it’s your inner confidence that truly shines through. Remember, the conviction you display during practice is proof of your capabilities. All you need is to transfer that belief to the game-day arena. Embrace the mental techniques, trust in your journey, and recognize that you are prepared. You’ve got the strength, the skill, and the spirit. Now, it’s time to let your confidence amplify it all on the big stage. Gear up, take a deep breath, and believe in yourself. You are not just ready for the next step; you are destined to soar on game day.

If you’re looking to elevate your game further, reach out to us about personalized coaching and our transformative workshops designed to amplify your athletic performance. Our programs focus specifically on mental health in sports. Let’s team up and ensure every game day is your day to shine. Contact us today and take the leap to unparalleled confidence on the field.