14 Mental Skills Pro Athletes Use to Win
- Dr Paul McCarthy
- 2 days ago
- 18 min read
Mental skills make the difference between good athletes and great ones. Roger Banister broke the four-minute mile in 1954, and people thought humans couldn't run any faster . Today, more than 20 U.S. runners beat that same barrier each year .
The human body hasn't changed. Our understanding of mental performance has. Sports psychology has come a long way since its beginnings in 1925 . The field didn't catch on until 1965 , but now we know nine specific mental skills that lead straight to athletic success . Science backs this up - techniques like imagery, goal-setting, self-talk, and relaxation play a vital role in boosting performance .
My research into the world's top competitors reveals how they think differently. Let me share 14 key mental skills that professional athletes use to dominate their sports in 2025. These techniques help everyone - from young gymnasts to Olympic champions . You can use these proven mental training methods to raise your game or coach others toward excellence. They give you the edge when physical training isn't enough anymore.
A positive attitude is the foundation of elite athletic performance. Positive thinking means looking at life's bright side while expecting good outcomes [1]. This isn't just wishful thinking—it's a powerful mental skill that creates measurable advantages in performance.
What is Positive Attitude
Athletes with a positive attitude in sports look at competition optimistically. They react constructively to wins and losses and maintain healthy points of view about their body image and self-worth [2]. This mindset recognizes physical activities positively and sets optimistic expectations for goals [2]. Athletes who think this way use encouraging self-talk that builds their confidence and helps them handle pressure [1].
Why Positive Attitude matters
Research shows that a positive attitude substantially improves athletic performance. Athletes improved their swimming performance by 3% after eight weeks of positive affirmation training [1]. Teams with higher positivity levels show 21% greater profitability and 17% improved productivity [3].
Athletes who think positively experience less performance anxiety and mental stress, so they focus and concentrate better [4]. Studies back this up—positive self-talk boosts performance with a moderate effect size of d = 0.48 [4]. Research also shows that a positive sports attitude relates to better mental health, with lower anxiety, higher self-esteem, and better adaptability [2].
How to develop Positive Attitude
These proven techniques help build a positive mindset:
Positive Self-Talk: Use present-tense, encouraging statements to rewire your subconscious mind [4]
Visualization: Mentally rehearse successful performances to boost confidence [5]
Mindfulness Meditation: Practice staying present without judgment to manage stress [5]
Gratitude Practice: Regular journaling physically changes your prefrontal cortex [4]
Selective Attention: Focus on strengths instead of dwelling on weaknesses [6]
Coaches who promote positivity help their players succeed [3]. Yes, it is all about mindset—turning average play into peak performance [4].
Athletic excellence runs on motivation. Athletes' drive comes from both internal and external forces that spark, maintain, and boost their involvement in sports [7].
What is Motivation
The spectrum of motivation ranges from complete lack of drive to external rewards and inner passion [7]. Athletes feel intrinsic motivation through pure enjoyment of their sport. External rewards like trophies and recognition fuel extrinsic motivation [8]. Self-Determination Theory shows that motivation flourishes through three basic psychological needs. Athletes need to feel capable, control their actions, and connect with others [7].
Why Motivation matters
Athletic performance and mental readiness depend heavily on motivation. Athletes who find inner drive perform better than their equally skilled peers [7]. The brain's chemistry, especially dopamine production, shapes this behavior [8]. Research shows that motivated athletes have stronger self-image and better emotional control [7].
How to develop Motivation
These proven strategies will help build lasting motivation:
Goal setting: Set clear, measurable targets to channel your energy and drive [9]
Self-talk: Boost your endurance and power with phrases like "I can keep going" [9]
Supportive environment: Build training spaces that showcase team values and standards [8]
Visualization: Picture your success and the steps needed to achieve your goals [6]
Connect with purpose: Find deeper meaning in your sport beyond medals and trophies [5]
Athletes learn to stay motivated under pressure. This mental toughness helps them push through long seasons with unwavering focus [10].
Athletes need a roadmap to succeed. Goal setting is that essential mental skill which turns dreams into real achievements.
What is Goal Setting
Athletes use goal setting to create clear targets for their actions [11]. They set specific targets within defined timeframes [2]. The process includes three key types of goals: outcome goals like winning competitions, performance goals such as achieving personal bests, and process goals that focus on better techniques [11].
Why Goal Setting matters
Studies show goal setting boosts athletic performance with small-to-moderate results [11]. Research proves it helps both performance and mental outcomes [11]. This mental skill helps athletes stay focused on important tasks and boosts their drive. It also affects how long they persist and helps them develop better strategies [1]. The mental skill works best when goals are challenging but not impossible [1].
How to develop Goal Setting
These steps will help you set effective goals:
Use the SMARTÂ framework: Specific, Measurable, Achievable, Relevant, Time-bound [2]
Add ERÂ elements: Assess progress often and adjust goals as needed [12]
Create both short-term and long-term goals to keep your motivation high [13]
Put your goals on paper—you're 42% more likely to achieve them this way [14]
Choose positive over negative goal statements [13]
Set separate goals for practice and competition [13]
Let athletes make the goals their own [13]
Professional athletes make use of mental imagery to prepare for peak performance. Visualization techniques activate the same neural pathways used during actual physical execution. This process builds motor skills without physical wear and tear [4].
What is Visualization
Visualization, also known as mental imagery, creates vivid mental representations through all senses to rehearse sports performance mentally [15]. Athletes use their imagination to mentally rehearse specific actions, behaviors, or performances [4]. The brain processes these cognitive exercises to practice skills, strategies, and desired outcomes without physical exertion [4]. Research shows that our brains often cannot tell the difference between vividly imagined experiences and real ones [3].
Why Visualization matters
Studies show that visualization substantially improves athletic performance. Research published in the Journal of Sports Sciences reveals participants practicing visualization showed a 30% improvement in muscle coordination compared to non-practitioners [3]. On top of that, athletes who visualize daily can boost their focus and technique retention by up to 25% [3]. Neural pathways grow stronger, muscle memory improves, and the subconscious mind rewires itself for success [3]. This practice helps athletes handle competition-related emotions and stress better [16].
How to develop Visualization
You can become skilled at this mental technique by:
Creating detailed mental images that include multiple senses (sight, sound, feeling, smell) [15]
Practicing in "real-time" instead of fast-forwarding [15]
Working on both perfect execution and overcoming challenges [15]
Making visualization part of daily training routines [4]
Using the PETTLEP framework (Physical, Environmental, Task, Timing, Learning, Emotion, Perspective) [17]
Visualization works best as a complement to physical training—not a replacement [3]. Athletes can develop this skill just like any other physical capability through consistent practice [15].
Your internal dialog during training and competition can make the difference between success and failure. Athletes use self-talk statements they repeat to themselves before or during skill execution [18].
What is Self-Talk
Self-talk includes both internal and external dialog that shows our thoughts, beliefs, and attitudes [9]. This process runs non-stop, often without our awareness [6]. Athletes use two main types of self-talk. The first focuses on technique (instructional), while the second builds confidence (motivational) [19]. Technical tasks benefit more from instructional self-talk than motivational approaches [19].
Why Self-Talk matters
Research shows self-talk directly boosts athletic performance with a moderate effect size (d = 0.48) [19]. Positive self-talk offers several benefits:
How to develop Self-Talk
You can develop effective self-talk through these steps:
Awareness: Most athletes don't realize what they tell themselves [6]
Thought stopping: Stop unwanted patterns with a mental "stop" command [9]
Reframing: Change "I'm so slow" to "I want to get faster" [9]
Power words: Use short phrases like "stay strong" or "I've got this" [21]
Self-talk training: Practice with purpose, since trained interventions show better results [19]
Unlike physical abilities, becoming skilled at self-talk needs mental distance from negative thoughts. These thoughts are temporary stories, not permanent truths [7].
Knowing how to stay focused separates elite athletes from average performers. Mental skills often determine who wins or loses during intense competition.
What is Focus and Concentration
Focus and concentration show how well you can perform with clear, present attention [8]. Athletes must direct their awareness to important cues while filtering out distractions. They use four different ways of focusing: internal-narrow (body sensations), internal-broad (strategy planning), external-narrow (ball focus), and external-broad (field awareness) [8]. Elite performers must adapt these styles based on what's needed.
Why Focus and Concentration matters
Strong concentration improves performance by helping athletes stay present and focused whatever external pressures exist [22]. Athletes who practice mindfulness worry less about their performance and build a mental shield against negative thoughts [23]. We noticed this skill helps competitors reach "flow state" or being "in the zone," where actions feel effortless [22]. It also guides them toward better decisions, quicker reactions, and peak performance under pressure.
How to develop Focus and Concentration
You can strengthen this mental skill through:
Mindfulness meditation: Practice focused breathing and gently return attention when it wanders [24]
Object stare exercise: Look at a specific spot on a sports object while repeating a concentration cue word [25]
Blocking distraction drills: Keep your focus despite visual/auditory distractions [25]
30-second focus drill: Train yourself to be completely immersed in the present moment [10]
Focus on controllables: List what you can and cannot control [8]
Simulation training and pre-performance routines help reinforce this vital mental skill.
Professional athletes depend on systematic relaxation techniques that help them recover faster and perform better. These mental skills are crucial to manage stress and anxiety before, during, and after competition.
What is Relaxation Techniques
Several methods that activate the parasympathetic nervous system make up relaxation techniques, which counter stress responses [26]. These methods include Progressive Muscle Relaxation (PMR), mindfulness, deep breathing, and autogenic training [27]. PMR works by tensing and relaxing specific muscle groups in a systematic way [28]. Box breathing serves as a calming technique that involves inhaling for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds [29].
Why Relaxation Techniques matters
Scientific research confirms these techniques improve athletic performance through multiple pathways. Studies reveal that athletes who practice relaxation experience reduced anxiety, better self-image, increased self-efficacy, and better performance [26]. The body's recovery speeds up as these techniques reactivate the parasympathetic nervous system after physiological stress [26]. Athletes who spent just 15 minutes on guided mindfulness after training showed improved parasympathetic reactivation, which could boost their performance [26]. Regular practice also helps athletes develop a deeper connection with their bodies [30].
How to develop Relaxation Techniques
Athletes can become skilled at this mental technique through:
Progressive Muscle Relaxation: A daily 20-minute practice of tensing and releasing muscle groups in a quiet space [31]
Box Breathing: A bedtime routine with 4-4-4-4 second breathing patterns [5]
Mindfulness: Short 5-10 minute sessions that focus on present-moment awareness [32]
3-6-5 Method: Three daily sessions of six breaths per minute for five minutes [29]
Athletes need about 12 sessions to experience therapeutic relaxation effects [28]. Success comes from consistency rather than intensity in developing this essential mental skill.
Mental toughness sets great athletes apart from good ones. This psychological edge helps competitors excel even when things aren't going their way.
What is Mental Toughness
Mental toughness shows how athletes perform at their peak despite obstacles, distractions, or pressure [33]. This quality makes shared excellence possible, whatever the challenges might be [12]. We noticed it covers qualities like bouncing back from setbacks, managing emotions under stress, staying focused, and keeping motivation high during tough times [34]. Note that mental toughness is different from resilience. Resilience helps athletes recover, but mental toughness lets them stay steady, focused and in control when pressure mounts [35].
Why Mental Toughness matters
Research shows athletes with higher mental toughness achieve more success [12]. Among Olympians, mental toughness ranks highest in determining performance outcomes [35]. The right mental training can boost performance by 0.80 standard deviations—a substantial improvement by normal standards [36]. This quality helps athletes develop the right mindset to face challenges [37]. Athletes with mental strength know tough times won't last forever. They look at past challenges as proof they'll overcome current obstacles and stay confident their performance will improve [37].
How to develop Mental Toughness
Building this vital mental skill requires:
Progressive Muscle Relaxation (PMR) – You'll see full benefits after 12 sessions [33]
Body Scan Meditation – This lowers cortisol levels and speeds up recovery [33]
PETTLEP model for visualization (Physical, Environment, Task, Timing, Learning, Emotion, Point of view) [33]
Winning mindset development by seeing setbacks as temporary and focusing on what you can control [37]
An 8-week mental training program that combines breathing, relaxation, visualization, and self-talk [33]
Mental toughness grows through consistent practice rather than occasional intense efforts [33].
Athletic achievement's life-blood is confidence. Even world-class competitors see their belief levels change throughout their careers.
What is Confidence Building
Athletes build confidence by developing a firm belief in knowing how to execute physical skills and perform tasks [13]. Unlike fixed personality traits, sport confidence changes with different situations [38]. Athletes with high confidence stay focused on tasks, feel relaxed, and commit fully to decisions [39]. Those who lack confidence often focus incorrectly, doubt themselves, feel nervous, and make poor decisions [39].
Why Confidence Building matters
Research shows a strong link between confidence and performance (r = 0.30) [40]. High confidence makes performance better through positive effects on athletes' thoughts, feelings, and behaviors [11]. Confident athletes show stronger body language (57%) and greater commitment to performance decisions (57%) [11]. Confidence acts as a "cure-all" for mental game problems [13].
How to develop Confidence Building
Building unshakeable confidence requires:
Broaden confidence sources - Success comes from controllable elements like training improvements, proper preparation, and watching successful models [39]
Physical preparation - The most reliable source of confidence comes from strength and conditioning [40]
Counter doubts immediately - Spot thoughts that hurt confidence and replace them with productive alternatives [13]
Set achievable goals - Specific, measurable targets build progressive success experiences [1]
Use imagery - Success visualization stimulates the same brain regions used during physical execution [40]
Every athlete deals with anxiety during their career. The ability to turn nervousness into a performance advantage sets elite competitors apart from others.
What is Managing Anxiety
Managing anxiety means recognizing and controlling your body's natural fight-or-flight response in high-pressure moments. This response boosts blood glucose and makes you more alert, but can become overwhelming and hurt your performance [2]. We learned that athletes need strategies to turn nervous energy into competitive focus and stop anxiety from triggering negative physical responses [41]. Sports anxiety shows up through tense muscles, racing thoughts, and behaviors that people sometimes mistake for anger [42].
Why Managing Anxiety matters
Well-managed anxiety can improve athletic performance substantially. Anxiety management stops the original "flight or fight" response from affecting your concentration, which tends to suffer first under pressure [2]. Research shows that athletes stay composed when they redirect their brain's focus from detecting threats to executing their performance [41]. Anxiety that we don't deal very well with can block the path to sporting dreams [43].
How to develop Managing Anxiety
To become skilled at this mental technique:
Plan ahead - Stop logistical problems by getting everything ready early [2]
Control breathing - Use techniques like box breathing (4-4-4-4 pattern) to activate the vagus nerve and steady your heart rate [14]
Reframe anxiety - Think of nervousness as excitement instead of fear - studies show this view helps you perform better [14]
Develop routines - Build pre-game rituals that channel nervous energy into focus [41]
Visualize success - Mental practice prepares you for possible challenges [44]
Athletes should get professional help if anxiety keeps interfering with their performance or enjoyment [14].
An athlete's performance in key moments depends on how well they handle their emotions. Athletes who can control their emotional energy perform better than those who let their emotions take over.
What is Emotional Regulation
Emotional regulation refers to strategies that help people think over and manage their emotional experiences [45]. This skill doesn't eliminate emotions but helps channel them in the right direction [3]. Athletes need to recognize emotional triggers, change negative thoughts, and use specific strategies to stay composed [3]. The process works at different stages - either before emotions surface (antecedent-focused) or after they appear (response-focused) [45].
Why Emotional Regulation matters
Well-managed emotions lead to better athletic performance. Studies show athletes who control their emotions well have less anxiety, better focus, and bounce back faster from setbacks [3]. On the flip side, athletes who just try to suppress their emotions struggle with pacing and face more physical stress [3]. In team settings, emotional intelligence helps build stronger bonds between coaches and athletes [46].
How to develop Emotional Regulation
Here are key ways to build this mental skill:
Cognitive reappraisal: Look at stressful situations from a positive point of view [45]
Breathing regulation: Use deep, slow breaths to control your body's response [47]
Mindfulness training: Sharpen your focus and self-awareness [3]
Distraction techniques: Direct your attention away from difficult emotions when challenged [45]
Situation selection/modification: Choose or change situations to better control your emotional state [48]
The way you view challenges can turn obstacles into opportunities. Reframing stands out as one of the most powerful mental skills in an athlete's psychological toolkit.
What is Reframing and Perspective
Reframing happens when you look at a situation from a different angle that matches the facts but gives them new meaning [16]. We focused on finding ways a stressor could actually help you [16]. Your interpretation of athletic efforts acts as a lens that affects your thoughts, emotions, and performance [15].
Why Reframing and Perspective matters
Athletes who employ positive reframing show better recovery rates after surgery. They experience greater satisfaction and less fear [16]. Research on 206 injured athletes revealed that positive reframing helped bridge the gap between mental toughness and stress-related growth [16]. Athletes benefit most from this mental skill during their early rehabilitation [16]. Your reality in sports stems directly from what you notice about your performances [15].
How to develop Reframing and Perspective
To become skilled at this technique:
Be mindful - Recognize how you currently view practice or competition [15]
Identify negative thoughts - Track your thoughts over weeks to find patterns [49]
Challenge perceptions - Accept negative thoughts first, then question them [15]
Create alternatives - Build positive viewpoints that support your efforts [15]
Champions use structured pre-game rituals to reach their peak mental state before competition. These sequences help turn nervous energy into focused performance.
What is Pre-Performance Routines
Athletes use pre-performance routines as step-by-step sequences of relevant thoughts and actions before executing specific skills [50]. These structured behaviors serve a real purpose, unlike random superstitions. They provide psychological anchors when facing pressure [51]. These routines combine both physical actions and mental preparation effectively [52].
Why Pre-Performance Routines matters
Research shows these routines substantially improve athletic performance. Athletes who use effective routines concentrate better, get physically ready, and feel more confident [4]. The brain's reward system releases performance-boosting dopamine when these routines are used [51]. Studies prove that pre-performance routines positively affect closed-skill tasks like basketball free throws, golf putting, and diving [53]. The brain's basal ganglia becomes active during these routines, which helps automate behaviors and reduces mental strain [51].
How to develop Pre-Performance Routines
Here's how you can build effective pre-performance routines:
Start simple - Pick 2-3 steps first, then add more as you progress [54]
Personalize completely - Your routine should match your specific needs [53]
Include relaxation - Use breathing techniques with 4-second inhale/exhale patterns [55]
Add visualization - Picture success using all your senses [55]
Test and refine - Take eight weeks to improve your routine through practice [4]
Athletes need consistency in their routines but should stay flexible as their skills grow [53].
Communication skills often make the difference between winning and losing in team sports, even more than individual talent. Teams communicate better finish their shared work faster and deliver better results [17].
What is Team Communication Skills
Team communication skills cover all verbal and non-verbal information exchanges between team members [56]. Body language, attitude, and tone affect 93% of communication, while actual words account for just 7% [57]. These skills have clear verbal instructions, non-verbal cues (hand signals, eye contact), and active listening [58]. Good team communication boils down to sharing clear messages quickly and efficiently [17].
Why Team Communication Skills matters
Strong team communication boosts performance in several ways. Teams that communicate well show 21% higher profits and 17% increased efficiency [17]. Athletes pick up their coach's non-verbal cues 4.5 times faster than spoken words [59]. Good communication helps teams avoid confusion, understand their roles better, prevent doing the same work twice, and ended up building trust and friendship [17].
How to develop Team Communication Skills
You can boost team communication by:
Setting up clearly defined expectations about frequency, mode, and tone [20]
Using well-laid-out communication techniques like SBAR (Situation-Background-Assessment-Recommendation) [57]
Practicing active listening with good eye contact and real understanding [21]
Building non-verbal communication skills through body language exercises [60]
Building a culture of open dialog where everyone feels relaxed about speaking up [61]
Winning teams give equal importance to both verbal and non-verbal communication training [59].
Comparison Table
Mental Skill | Definition | Key Benefits | Development Methods | Research Evidence |
Positive Attitude | Optimistic outlook on competition and constructive responses to success/failure | Less anxiety, better focus, better mental health | - Positive self-talk- Visualization- Mindfulness meditation- Gratitude practice | 8 weeks of positive affirmations boosted swimming performance by 3% |
Motivation | Inner/outer forces that drive and maintain participation | Better performance, better emotional control, stronger physical self-image | - Goal setting- Self-talk- Supportive environment- Visualization | Athletes driven by internal motivation perform better even at equal skill levels |
Goal Setting | Creating specific targets within timeframes | Sharpens focus, drives performance, helps develop strategies | - SMART framework- SMART+ER elements- Written goals- Short/long-term goals | Writing down goals makes achievement 42% more likely |
Visualization | Mental practice using all senses | Builds neural pathways, better muscle coordination, less stress | - PETTLEP framework- Real-life practice- Multi-sensory imagery | 30% better muscle coordination compared to non-practitioners |
Self-Talk | Inner/outer dialog showing thoughts and beliefs | Moderate effect size (d=0.48) on better performance | - Awareness training- Thought stopping- Reframing- Power words | Positive self-talk builds confidence (β=.272), negative self-talk hurts it (β=-.229) |
Focus and Concentration | Knowing how to keep clear attention while filtering distractions | Creates flow state, better decisions, faster reactions | - Mindfulness meditation- Object stare exercise- Blocking distraction drills | Results in smarter decisions and quicker reactions under pressure |
Relaxation Techniques | Ways to activate parasympathetic nervous system | Less anxiety, better recovery, more self-belief | - Progressive Muscle Relaxation- Box breathing- 3-6-5 Method | 15 minutes of guided mindfulness helps parasympathetic reactivation |
Mental Toughness | Performing consistently despite obstacles | More success, better resilience | - Progressive Muscle Relaxation- Body scan meditation- PETTLEP visualization | Can boost performance by up to 0.80 standard deviations |
Confidence Building | Strong belief in skill execution | Strong link to performance (r=0.30) | - Physical preparation- Counter doubts- Achievable goals- Imagery | 57% better body language and decision commitment |
Managing Anxiety | Handling fight-or-flight response under pressure | Keeps composure, prevents focus loss | - Pre-planning- Box breathing- Reframing- Pre-game routines | Redirecting focus improves performance under pressure |
Emotional Regulation | Controlling intensity/quality of emotions | Less anxiety, better focus, stronger resilience | - Cognitive reappraisal- Breathing regulation- Mindfulness- Distraction techniques | Better pacing and less physiological strain |
Reframing & Perspective | Shifting how situations are viewed | Higher return-to-sport rates, more satisfaction | - Mindfulness- Thought identification- Challenge perceptions- Create alternatives | Links hardiness and stress-related growth |
Pre-Performance Routines | Step-by-step sequences before skill execution | Better concentration, readiness, confidence | - Start simple- Personalize- Include relaxation- Visualization | Good results for closed-skill tasks |
Team Communication | Sharing info verbally/non-verbally | 21% more profit, 17% higher output | - Clear expectations- SBAR technique- Active listening- Non-verbal training | Non-verbal cues understood 4.5x faster than verbal |
Conclusion
Elite athletes stand apart from others because of their mental skills. We've explored 14 psychological techniques that pro athletes use to get ahead of their competition. These skills work together in a mutually beneficial way - a positive attitude builds the foundation, motivation keeps you going, and goal setting shows you the way forward. Visualization gets your mind ready, self-talk builds your beliefs, and focus helps you perform when pressure mounts.
Many athletes spend countless hours on physical training but ignore mental preparation. This creates a great chance for those ready to strengthen their psychological game. Research shows that well-planned mental training improves performance for athletes of all levels.
With so many techniques available, you might wonder where to start. Pick one or two skills that target your specific performance challenges. Maybe anxiety management could help with competition nerves, or visualization might improve your technique. Once you master the simple stuff, you can add more skills to your training routine.
The comparison table shows how each mental skill uniquely contributes to athletic success. Physical talent alone rarely creates champions - mental toughness, emotional control, and confidence make the difference in vital moments. Just like physical attributes, these skills can be trained but need regular practice to improve.
Pro athletes know something that many competitors miss: mental skills training makes physical practice more effective. Your mind controls your body, and becoming skilled at these 14 mental techniques will revolutionize your performance and approach to competition. These psychological tools are the best path to peak performance, whether you're a pro or just want to reach your full potential.
Key Takeaways on Mental Skills Pro Athletes Use
Mental skills training is the secret weapon that transforms good athletes into champions, with research proving these psychological techniques deliver measurable performance improvements across all competitive levels.
• Mental training multiplies physical practice effectiveness - Elite athletes dedicate equal time to psychological preparation as physical training for competitive advantage
• Start with 1-2 targeted skills - Focus on specific performance challenges like anxiety management or visualization before expanding your mental toolkit
• Positive self-talk delivers proven results - Research shows moderate effect size (d=0.48) performance enhancement and 57% improvement in decision commitment
• Visualization strengthens neural pathways - Mental rehearsal using all senses improves muscle coordination by 30% compared to non-practitioners
• Goal setting increases achievement by 42% - Written goals using SMART framework direct attention, energize performance, and facilitate strategy development
These 14 mental skills work synergistically to create the psychological foundation that separates champions from competitors. Your mind controls your body, making mental skills training essential for reaching peak performance potential.
References
[1] - https://www.mouratoglou.com/en/conseils-coaching/coaching-corner/physical-and-mental-preparation/self-confidence-in-sport-how-to-boost-your-mental-strength/[2] - https://worldathletics.org/personal-best/performance/pre-competition-nerves-anxiety-advice-tips[3] - https://thementalgame.me/blog/the-emotionally-intelligent-athlete-staying-calm-when-pressure-hits[4] - https://www.theperformanceroom.co.uk/pre-performance-routines/[5] - https://simplifaster.com/articles/breathing-drills-athlete-performance/[6] - https://www.usafieldhockey.com/news/2024/may/06/8-ways-to-improve-your-self-talk-for-better-performance[7] - https://appliedsportpsych.org/blog/2025/02/your-words-your-world-how-self-talk-shapes-your-reality/[8] - https://www.apadivisions.org/division-47/publications/sportpsych-works/concentration-and-attention.pdf[9] - https://www.drpaulmccarthy.com/post/how-professional-athletes-use-positive-self-talk-examples-to-win-big[10] - https://briancain.com/blog/my-1-strategy-for-building-unshakeable-focus-during-competition.html[11] - https://www.tandfonline.com/doi/full/10.1080/02640410903089798[12] - https://opensportssciencesjournal.com/VOLUME/10/PAGE/1/[13] - https://www.bluestarlacrosse.com/news_article/show/727837-7-strategies-to-help-your-athlete-be-more-confident[14] - https://www.drpaulmccarthy.com/post/how-to-beat-sports-performance-anxiety-a-pro-athlete-s-step-by-step-guide[15] - https://www.drjimtaylor.com/4.0/change-your-perceptions-to-become-a-more-successful-athlete-and-person/[16] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8675313/[17] - https://www.hrfuture.net/talent-management/culture/the-importance-of-good-team-communication/[18] - https://www.mcleodhealth.org/medical-library-entry/sport-psychology-self-talk/[19] - https://pubmed.ncbi.nlm.nih.gov/26167788/[20] - https://www.apu.apus.edu/area-of-study/business-and-management/resources/why-it-is-necessary-to-improve-team-communication/[21] - https://coordinatesport.com/blog/7-tips-on-improving-team-communication-in-sports-coaching/[22] - https://www.trainingpeaks.com/blog/mental-strategies-from-the-worlds-best-athletes/[23] - https://www.drpaulmccarthy.com/post/how-elite-athletes-use-mindfulness-in-sports-a-mental-coach-s-guide[24] - https://www.successstartswithin.com/sports-psychology-articles/focus-training-for-sports/stay-in-the-moment-during-competition/[25] - https://www.incourage.com/concentration-three-exercises-to-bring-back-focus/[26] - https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2023.1267631/full[27] - https://pmc.ncbi.nlm.nih.gov/articles/PMC4875065/[28] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9778808/[29] - https://www.nytimes.com/athletic/6321893/2025/05/01/the-science-is-clear-deep-breathing-can-be-a-game-changer-for-anyone-elite-athletes-agree/[30] - https://thementalgame.me/blog/stress-management-techniques-for-athletes[31] - https://members.believeperform.com/relaxation-in-sports/[32] - https://www.cnn.com/2023/06/11/health/progressive-muscle-relaxation-mindfulness-wellness[33] - https://www.drpaulmccarthy.com/post/how-to-build-mental-strength-an-8-week-training-program-with-a-sports-psychologist[34] - https://www.papsychotherapy.org/blog/how-to-develop-mental-toughness-like-a-pro-athlete[35] - https://positivepsychology.com/mental-toughness-for-young-athletes/[36] - https://pmc.ncbi.nlm.nih.gov/articles/PMC7299040/[37] - https://www.peaksports.com/sports-psychology-blog/how-to-overcome-adversity-in-sports/[38] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9180271/[39] - https://kids.frontiersin.org/articles/10.3389/frym.2022.675054[40] - https://www.drpaulmccarthy.com/post/how-to-build-unshakeable-self-confidence-in-sport-a-coach-s-guide[41] - https://ahead-app.com/blog/anxiety/5-pre-game-rituals-to-calm-anxiety-in-competitive-sports-like-the-pros[42] - https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-tips-for-overcoming-sports-performance-anxiety-in-student-athletes[43] - https://www.conditionmanagement.co.uk/news/tackling-sport-performance-anxiety-the-role-of-cognitive-behavioral-therapy[44] - https://www.mind.org.uk/media/13242/dealing-with-pre-race-nerves.pdf[45] - https://in-mind.org/article/mastering-emotions-how-emotion-regulation-can-boost-your-athletic-performance[46] - https://www.tandfonline.com/doi/full/10.1080/21640629.2024.2359774[47] - https://www.innerdrive.co.uk/blog/tips-to-help-control-emotions/[48] - https://appliedsportpsych.org/blog/2016/09/managing-emotions-in-sport/[49] - https://totalwomenscycling.com/fitness/sports-psychology-reframing-negative-thoughts[50] - https://members.believeperform.com/how-to-develop-an-effect-pre-performance-routine/[51] - https://wavewear.cc/blogs/blog/the-science-of-pre-game-rituals-superstition-or-strategy[52] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9374066/[53] - http://www.sportpsychologytoday.com/sport-psychology-for-coaches/sports-pre-performance-routines/[54] - https://www.sidelinepsychology.com/post/mastering-pre-performance-routines-the-secret-to-success-under-pressure[55] - https://www.redbull.com/gb-en/mental-pre-competition-preparation-like-pro-athletes[56] - https://www.sciencedirect.com/science/article/abs/pii/S074959781630125X[57] - https://www.ncbi.nlm.nih.gov/books/NBK2637/[58] - https://thementalgame.me/blog/communication-skills-for-effective-teamwork-in-sports[59] - https://sirc.ca/articles/non-verbal-communication-in-sport/[60] - https://learn.beyondpulse.com/en/blog/non-verbal-communication-youth-sports/[61] - https://www.plaisport.com/resources/communication-is-key-to-success-in-sports-teams-coaching