As a young athlete, the pressure to perform can sometimes feel overwhelming—especially during big games. But what if I told you the key to performing at your best lies in focusing on what you can control?
Trying to manage external factors—like the crowd, weather, or even your opponent’s skills—only leads to frustration. Instead, the best athletes know how to channel their energy into areas they can influence.
Here’s a 3-step process to master your focus on a certain sense of control:
1️⃣ Identify your controllables
Break it down: what aspects of your game do you have full control over? Your attitude, preparation, effort should be on the top of the list. For example: you can’t control the referee’s decisions, but you can control how you react to them!
2️⃣ Create a Pre-Game Routine
Build consistency by designing a pre-game routine that focuses on controllables. Warm-ups, hydration, visualization, and breathing exercises help ground your focus and reduce distractions. This repetition gives you confidence in any situation.
3️⃣ Recognize when you’re overthinking
During a match, ask yourself: “Am I stressing about things I can’t control?” If the answer is yes, reframe your thoughts . Bring your focus back to immediate actions like positioning, communication with teammates or sticking to the game plan.
💡 Bonus Tip: practice mindfulness
Training your mind off the field is just as important. Daily mindfulness or journaling can help you stay in the present moment during high-pressure situations.
When young athletes LEARN these strategies to focus on what they CAN CONTROL (and are aware of WHAT THEY CAN’T control) and How they can shift instantly their focus , they not only improve their game but also build resilience, mental clarity and they are protecting their mental health!
