9 Science-Backed Ways Athletes Master Performance Under Pressure
- Dr Paul McCarthy
- 2 days ago
- 18 min read
An athlete's career can soar or crash based on their performance under pressure. Research reveals something interesting - psychological techniques to boost performance show moderate positive effects (d = 0.51). The factors that hurt performance have less of an effect (d = -0.21).
The mental game is just as vital as physical training to reach peak performance under pressure. Athletes who develop strong mental skills along with their physical training see remarkable improvements in their performance. Our mental state shapes our emotions and that drives how we behave on the field, court, or track.
What helps athletes excel when stakes run high? Research points to self-efficacy, mental toughness, and task-focused resource allocation as vital elements that help performance under pressure. On top of that, athletes who use pre-performance routines, imagery techniques, self-talk, goal setting, and simulated pressure training perform better when it counts.
This piece will walk you through nine proven strategies that can help you perform better under pressure. These techniques will help you turn high-pressure situations from threats into chances to shine.
What self-efficacy is
Athletic success depends on how much you believe in yourself. Self-efficacy, a concept Albert Bandura introduced, means believing you can complete specific tasks or reach particular goals [1]. It's different from general self-confidence. While self-confidence covers broad beliefs about your abilities, self-efficacy zeros in on specific situations and tasks.
Self-efficacy works as a mental tool that shapes how athletes see their ability to handle performance-related situations [1]. It shapes not just how athletes feel about their skills but also how they tackle challenges, set goals, and bounce back from setbacks. Self-efficacy plays a key role in mental toughness [2]. It drives how much effort athletes put in and how long they stick with their sport.
Why self-efficacy works under pressure
Self-efficacy becomes vital when pressure mounts. Research shows athletes with high self-efficacy aim higher, push through setbacks, and perform better under pressure [1]. Athletes with low self-efficacy often shy away from tough tasks, pick easier goals, and lose their drive.
A large study looking at 45 different research papers found that self-efficacy and sports performance have a strong link, with a correlation of 0.38 [1]. This connection gets even stronger at elite levels, where athletes have similar physical skills [1].
Athletes' response to pressure changes based on their self-efficacy. It determines whether they see pre-competition butterflies as helpful excitement or harmful anxiety. Research across 20 different studies points to self-efficacy as the key to performing under pressure [3]. Athletes who believe in themselves often shine in clutch moments, while those who doubt themselves tend to choke when it matters most [3].
How to build self-efficacy for athletes
Athletes can build reliable self-efficacy from several confidence-boosting sources. Bandura's research shows athletes can strengthen their self-efficacy through:
Mastery experiences: Real success in tasks matters most [1]
Vicarious experiences: Watching teammates and peers succeed [4]
Verbal persuasion: Getting support and feedback from coaches and teammates [4]
Physiological state management: Learning to see pressure as positive [4]
Imagery/visualization: Playing out success in your mind [1]
Athletes need specific strategies to boost their self-efficacy. Setting goals works well - clear, reachable short and long-term targets create a path to success and ways to measure progress [4]. The SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound) helps create meaningful goals.
Positive self-talk can reshape what athletes believe about themselves [4]. Your thoughts affect your performance. Athletes who practice positive self-talk in training develop supportive thought patterns that come naturally during competition.
Mental practice through visualization builds self-efficacy as athletes picture successful performances in detail [4]. This mental rehearsal strengthens the brain patterns linked to peak performance and boosts belief in your abilities before you compete.
Self-efficacy stays strong when athletes focus on what they can control, even when facing setbacks [4]. Athletes keep their confidence high by focusing on technique, preparation, and execution instead of things beyond their control like weather or opponents.
What goal setting is
Goal setting is a well-laid-out mental training technique that helps athletes set clear objectives. Athletes often set different types of goals ranging from short-term to long-term [4]. Goal setting gives direction and purpose to competitors who need to know exactly what they want to achieve in specific timeframes [4].
The most effective goal-setting approaches use three different types of goals:
Process goals focus on learning specific skills and techniques needed to succeed (e.g., improving swing mechanics)
Performance goals look at execution metrics (e.g., increasing free-throw percentage)
Outcome goals are the end results (e.g., winning a championship) [1]
Research shows that the SMART criteria—Specific, Measurable, Achievable, Relevant, and Time-bound—creates the best framework for athletic goals [4]. Athletes should avoid vague goals like "I want to win" and instead set SMART goals such as "achieve a time under 6 minutes in the single sculls event at the next Olympics" [4].
Why goal setting improves performance
Sports psychologists have studied goal setting more than almost any other performance strategy. Meta-analyzes show that goal setting has a medium positive effect (d = 0.47) on sporting performance [5]. Process goals create bigger performance improvements (d = 1.36) compared to performance goals (d = 0.44) [2].
Goal setting works through several psychological mechanisms. Clear goals help athletes focus on important tasks and ignore distractions [2]. Challenging goals motivate competitors to work harder than easier ones [2]. Well-laid-out goals help athletes persist when facing obstacles—this matters a lot for performance under pressure [4].
Goals also give athletes useful feedback on their progress. Athletes gain confidence when they hit milestones and feel motivated to work harder when they fall short [1]. This feedback loop helps them keep improving.
How to set effective goals under pressure
Proper goals become even more vital as competition pressure builds. Athletes can perform better under pressure by:
Balancing goal types – Using all three goal types together works best. Process goals help more under pressure because they focus on things athletes can control rather than outcomes [5].
Setting the right difficulty – Goals should be moderately difficult to push athletes beyond their comfort zones without being unrealistic [6]. Research shows moderately challenging goals work better than very easy or very hard ones [6].
Building goal hierarchies – Breaking big goals into smaller targets helps [6]. Think of it like climbing a mountain—each small goal is a step toward the top [6].
Tracking progress – Writing goals down and checking progress helps [6]. Goal journals or tracking charts create accountability and show when strategies need changes [1].
Creating action plans – Athletes should map out specific steps to reach each goal [6]. A goal without a plan rarely works.
Staying flexible – Pressure can change things faster. Good goal-setters know when to adjust their goals based on injuries, performance plateaus, or what opponents do [1].
Athletes who use these goal-setting methods turn pressure into opportunities for their best performance.
What imagery techniques are
Your mind can do amazing things beyond just thinking - it can create physical experiences without moving a muscle. Athletes and performers use imagery techniques, also known as visualization or mental rehearsal. These techniques help create vivid mental pictures of desired actions or outcomes [1]. This isn't just daydreaming. The process works as a systematic psychological skill that uses all your senses - sight, movement, sound, touch, and even smell to build accurate mental performances [7].
Different types of imagery serve different purposes. Cognitive imagery helps you practice specific skills and strategies. Motivational imagery helps control emotions [1]. You can experience imagery in two ways: through your own eyes (internal perspective) or by watching yourself from outside (external perspective) [8].
Why imagery helps under pressure
The science behind imagery's success lies in how it affects your brain. When you picture yourself performing well, your brain fires up the same neural pathways used during actual physical movement [9]. Research shows that combining imagery with physical practice works better than just practicing physically [5].
Imagery gives you several advantages in high-pressure moments. It builds your confidence by letting you experience success mentally before competition [2]. Studies prove that goal imagery substantially improves performance outcomes [2]. It also helps reduce anxiety - research reveals that athletes using visualization techniques can cut their anxiety by up to 38% [10].
The best part? Athletes can prepare for pressure by mentally practicing their responses to possible challenges. This preparation creates automatic responses that come naturally during actual competition [11].
How to use imagery in sport
These science-backed guidelines will help you get the most out of imagery:
Make it multi-sensory - Use all your senses to create the biggest impact. See your performance, feel every movement, hear what's around you, and include relevant smells and tastes from your sport [12]. Athletes who can picture the complete sensory experience get better results [12].
Practice consistently - Plan regular imagery sessions, at least 2-3 times each week. Sessions should last between 6-19 minutes [7]. Functional Imagery Training (FIT) offers a structured way to combine motivational interviewing with imagery training [1].
Use the PETTLEP framework - This proven model works best when you include:
Physical: Get into real performance positions during imagery
Environment: Picture the actual competition venue
Task: Focus on exact execution details
Timing: Practice at normal speed and in slow motion
Learning: Update your mental pictures as skills improve
Emotion: Include the right emotional states
Perspective: Use both internal and external views [7]
Apply purposeful practice - Set clear goals for each imagery session. Athletes say they use imagery to "improve performance consistency" and get ready for upcoming challenges [1]. Start with simple scenarios before moving to complex pressure situations [9].
Remember that imagery is a skill you need to develop with practice. Start by creating clear mental pictures for short periods. You can extend the duration as your imagery skills get stronger [11]. Regular practice will turn this mental tool into one of your strongest assets for performing well under pressure.
What self-talk is
Athletes constantly talk to themselves, not just to coaches or teammates. Self-talk is the endless stream of thoughts in our minds that can affect performance. This internal dialog works as an automatic mental process. We often don't even notice it [13]. These thought patterns can be positive ("I can handle this") or negative ("I'm going to fail"). They shape how we think and act during competition [14].
Self-talk comes in two main types: instructional and motivational. You use instructional self-talk to guide yourself through tasks step by step while performing [15]. Motivational self-talk builds confidence, strengthens belief in your skills, calms nerves, and lifts your mood [15].
Why self-talk improves focus
Effective self-talk does more than just encourage. Your internal dialog helps you control your feelings, thoughts, and energy levels during vital competitive moments [15]. Studies show that positive self-talk improves performance a lot. It helps you concentrate better, control fine motor skills, and boost your endurance [15].
Motivational self-talk works best to improve strength, endurance, decision-making speed, and overall speed [15]. Instructional self-talk helps more with tasks that need precision and accuracy [4].
Self-talk changes your mental state too. Athletes who use good self-talk enjoy their sport more. They see more value in their efforts and feel more capable [4]. Good self-talk boosts self-confidence (β = .272), while negative self-talk hurts it (β = -.229) [4].
How to practice positive self-talk
You need to think over and practice to develop good self-talk. Here are proven ways to become skilled at this mental technique:
Identify negative patterns: Watch your inner voice, especially in tough situations. Notice any negative themes that keep coming back [14]
Reframe negative thoughts: Don't try to ignore negative thoughts—turn them into helpful ones. Switch "I can't do this" to "This is challenging, but I've handled tough problems before" [14]
Create personalized mantras: Make short, positive statements that appeal to you. Athletes use quick triggers like "focus," "calm," or "confident" to get back on track [4]
Practice thought-stopping: Stop unwanted thoughts using a mental "stop" command or physical signal like snapping your wrist when negative thoughts show up [4]
Follow the positive self-talk rule: Never tell yourself anything you wouldn't say to someone else [13]
Self-talk is a mental skill that needs regular practice. As you get better at it, you'll perform better under pressure with more confidence and control.
What pre-performance routines are
A systematic approach to preparation forms the foundation of every consistent athletic performance. Pre-performance routines (PPRs) are defined as "sequences of task-relevant thoughts and actions an athlete uses systematically prior to performance execution" [16]. These structured preparation rituals are different from superstitious behaviors because of their task-relevance and planned implementation [16].
Athletes can use multiple elements in effective PPRs, though some might work with just one component. Common elements include:
Physical routines (sport-specific movements like bouncing a basketball)
Imagery (mentally visualizing successful execution)
Self-talk (motivational or instructional)
Relaxation techniques (deep breathing)
External focus cues (concentrating on relevant targets) [16]
A true PPR requires consistency, precision, and complete concentration, unlike random preparation [5]. One athlete put it this way: "My routine is like a mental checklist that triggers my body and mind to get ready."
Why routines reduce anxiety
Several psychological mechanisms make pre-performance routines work. These routines clearly reduce anxiety by creating structure and familiarity in high-pressure environments [17]. Research with semi-professional soccer players showed a notable decrease in somatic anxiety after they started using PPRs [17].
Routines help athletes perform better by focusing their attention on task-specific cues and reducing external distractions [16]. They help athletes switch smoothly from preparation mode to performance mode [18].
PPRs also increase self-efficacy and feelings of control. Elite golfers reported better control before performing once they started using routines [16]. This sense of control becomes vital as pressure builds, creating familiar feelings even in new competitive situations [12].
How to create a routine
You can create an effective pre-performance routine through testing and refinement. Here are some science-backed steps:
Reflect on needs: Figure out specific areas that need preparation—whether calming nerves, building confidence, or sharpening focus [18].
Start simple: Choose 2-3 elements instead of making things too complex [18].
Ensure task-relevance: Each part should connect directly to what you need to perform [16].
Test and refine: Take about eight weeks to try different elements before deciding on your final routine [9].
Maintain consistency: Repetition makes routines work—do it before every practice and competition [18].
Your routine should stay consistent but flexible enough for environmental changes [12]. Make sure it includes both mental and physical preparation—not just technical aspects [9].
The best routines are short, punctual, and precisely timed [5]. Basketball players might bounce the ball a few times and take a deep breath before free throws. Gymnasts often combine visualization with specific physical movements [5]. Your routine should feel natural while giving you that vital sense of readiness when pressure builds.
What pressure simulation is
Pressure simulation serves as a training approach where coaches create pressurized environments that mirror competitive scenarios. This training method lets athletes practice their physical or technical skills under artificially induced psychological pressure [3]. Standard practice differs because pressure training increases the importance of performing well during sessions to match the mental demands athletes face in competition [19].
Research shows two main purposes for simulated pressure: helping athletes adapt to match pressure and improving practice quality [8]. Athletes develop familiarity with pressure responses through exposure to stressful conditions that might otherwise hurt their performance.
Why it prepares athletes for real stress
The psychological mechanisms behind pressure simulation work like exposure therapy for anxiety disorders [19]. Athletes see evidence that pressure won't necessarily harm their performance when they face pressurized situations repeatedly [19]. This method showed a significant positive effect on performance under pressure compared to non-pressure control groups [7].
Athletes become more familiar with stressors and face fewer unexpected challenges. Many who excel under pressure credit simulated practice for their ability to execute skills in high-stakes moments. A golfer put it this way: "I put myself in so many impossible situations... If I then put myself in that situation on the course by accident, I can say... watch me!" [3]
How to simulate pressure in training
These evidence-based strategies help implement pressure simulation effectively:
Introduce meaningful consequences - Research shows that consequences or fear of consequences create pressure effectively [10]. Athletes might face evaluation by performance directors, public leaderboards, or extra conditioning tasks for underperformance [19].
Create match-like environments - Training conditions should match competition elements that athletes find most stressful [20]. You can include practicing with crowds, noise distractions, or bad calls [21].
Cooperate with athletes - Each athlete feels pressure differently. Work with them to identify their stress triggers and design individual-specific pressure scenarios [20].
Pressure training needs the right balance of challenge and support. Athletes should feel enough pressure to develop coping skills without becoming overwhelmed [19]. Regular exposure to well-designed pressure situations helps competitors turn high-stakes moments into opportunities for peak performance.
What cognitive restructuring is
An athlete's performance depends more on how their mind understands pressure situations than the situations themselves. Cognitive restructuring helps athletes identify and challenge negative thought patterns. This psychological technique replaces harmful thoughts with balanced, constructive ones. The method uses cognitive-behavioral principles to retrain the mind. Athletes learn to see stressful situations through a logical lens that reduces emotional reactions affecting judgment.
Cognitive restructuring creates awareness of automatic thoughts during high-pressure moments. These thoughts can derail performance if athletes don't challenge them. Athletes who systematically review and replace these thoughts build stronger mental control over impulsive emotional responses.
Why reframing thoughts helps
The technique connects the amygdala (emotional center) and prefrontal cortex (logical thinking center). Athletes maintain focus as pressure builds. Research shows this approach substantially improves athletic performance. Players develop better attention control, mental flexibility, and decision-making skills [22].
Athletes build the foundations for mental change by spotting "hot thoughts" that hurt their performance [1]. Players start to view threats as challenges. This leads to positive emotions and greater satisfaction with their results [2].
Research proves that cognitive restructuring helps athletes handle stress from performance reviews better [22]. Athletes who reframe situations positively see improvements in their mental and physical well-being after facing negative stress [23].
How to reframe pressure situations
Athletes can use cognitive restructuring effectively in high-pressure situations:
Identify stress-inducing thoughts - Notice negative automatic thoughts like "This will go wrong" or "I'm not prepared" [11]
Evaluate thought validity - Ask if these thoughts come from facts or just stress [11]
Challenge negative interpretations - Look at proof that supports or contradicts limiting beliefs [1]
Shift focus to immediate actions - Focus on manageable steps that help the situation instead of worrying about failure [11]
Practice consistently - Regular use makes positive reframing automatic under pressure [11]
Mental performance training helps transform thoughts from "I don't belong here" to "I've earned my place through consistent training and qualification" [1]. Athletes turn intimidating pressure into a chance to show their hard-earned skills.
What arousal regulation is
Your body's energy levels affect athletic performance in everything from calm focus to intense activation. Arousal regulation helps you manage physiological and psychological activation states between deep sleep and intense excitement [4]. This physical state includes both cognitive (mental) and somatic (physical) parts that directly affect your performance [4].
Arousal levels change all the time, unlike fixed psychological traits. They shift before, during, and after competition [24]. Athletes need to control their internal activation to match their sport's specific needs [25].
Why managing arousal matters
You must find your ideal arousal zone because different skills need different activation levels. When arousal gets too high, your muscles tense up and your coordination drops, making you anxious and hurting your performance [4]. Low arousal makes you sluggish and unfocused, leading to poor results [4].
Research shows that proper arousal management aids performance by promoting focus and body awareness [26]. Studies also reveal that arousal regulation techniques can improve dance technique, basketball skills, and other sport-specific movements by a lot [27].
How to regulate arousal effectively
To decrease excessive arousal:
To increase insufficient arousal:
Success comes from knowing your optimal zone and practicing these techniques regularly before using them in competition [15].
What mental toughness is
Mental toughness gives athletes their psychological edge and builds the foundation for consistent athletic excellence. Athletes can imagine mental toughness as a complex psychological trait that helps them stay mentally stable and perform their best under pressure, stress, and adversity [29]. It's more than just temporary motivation or passing confidence. Mental toughness has four core elements: control, commitment, challenge, and confidence [30].
Mental toughness stands apart from simple resilience or grit. This complete psychological framework has self-belief, emotional control, focused attention, success mindset, context awareness, and optimistic thinking [31]. Athletes with mental toughness perform at their peak whatever the circumstances.
Why it's key to peak performance
Research shows that mentally tough athletes get better results. Studies reveal that 78.9% of the time, mental toughness predicts competitive standards, achievement levels, and performance outcomes [32]. Athletes who score high on mental toughness compete at higher levels, win more often, and deliver better performances.
Mental toughness becomes the psychological factor that sets elite athletes apart from others [13]. Research demonstrates that mentally tough athletes experience less anxiety during competition [29]. The science confirms that all four elements—control, commitment, challenge, and confidence—play vital roles in reducing athlete anxiety [30].
How to develop mental toughness
You need systematic training and consistent practice to build mental toughness. Coaches should create environments that promote adversity, autonomy, and personalized approaches [13]. A positive network that supports your goals and believes in your abilities creates a vital foundation [14].
Mental toughness grows from four key sources: personal traits, environmental interactions, progressive development opportunities, and varied critical experiences [32]. Athletes should combine structured mental skills training with:
Strategies to handle setbacks
Techniques to visualize pressure situations
Methods to control emotions [30]
Research shows that mental toughness improves as competitive experience grows [33]. That's why athletes should seek challenging competitive environments instead of avoiding them [34].
Comparison Table
Technique | Definition | Key Benefits | Implementation Methods | Research Evidence |
Self-Efficacy | Situation-specific belief in knowing how to perform tasks/achieve goals | Shapes how athletes interpret pressure and influences goal-setting and persistence | - Mastery experiences- Vicarious experiences- Verbal persuasion- Physiological state management | Mean correlation of 0.38 with sports performance across 45 studies |
Goal Setting | Well-laid-out technique establishing clear objectives across different timeframes | Directs attention, energizes competitors, improves persistence | - Process goals- Performance goals- Outcome goals- SMART criteria | Medium positive effect (d = 0.47) on sporting performance |
Imagery Techniques | Regular use of all senses to create mental pictures of desired actions | Activates same neural pathways as physical execution and builds confidence | - PETTLEP framework- Multi-sensory engagement- 2-3 sessions weekly- 6-19 minute sessions | Reduces anxiety by up to 38% |
Self-Talk | Internal dialog with instructional and motivational statements | Improves concentration, controls motor skills, boosts endurance | - Identify negative patterns- Reframe thoughts- Create mantras- Thought-stopping | Positive self-talk increases confidence (β = .272), negative decreases it (β = -.229) |
Pre-Performance Routines | Regular sequence of task-relevant thoughts and actions before performance | Reduces anxiety, improves focus, increases sense of control | - Physical routines- Imagery- Self-talk- Relaxation techniques | Notable decrease in somatic anxiety in soccer players |
Simulated Pressure Training | Creating pressurized environments that mirror competition | Helps athletes adjust to match pressure and improves practice quality | - Meaningful consequences- Match-like environments- Customized scenarios | Large positive effect on performance compared to control groups |
Cognitive Restructuring | Method to identify and challenge negative thought patterns | Improves attention control, cognitive flexibility, decision-making | - Identify stress thoughts- Review validity- Challenge negatives- Change focus to actions | Improves stress management and performance review |
Arousal Regulation | Management of physical and psychological activation states | Helps focus and body awareness, optimizes performance state | - Deep breathing- Progressive relaxation- Music- Dynamic warm-up | Improves sport-specific movements by a lot |
Mental Toughness | Complex psychological trait enabling stability under pressure | Sets elite athletes apart from others, reduces competition anxiety | - Coping strategies- Visualization- Relaxation practices | Present in 78.9% of studies predicting competitive achievement |
Conclusion
Physical skills alone won't help you perform under pressure—you also need to prepare your mind. This piece explores nine proven techniques that can change high-pressure situations into chances to excel.
These techniques work together while serving different purposes. Self-efficacy strengthens your beliefs, and goal setting shows you the way forward. Imagery techniques build neural pathways, while self-talk changes how you speak to yourself. Pre-performance routines add stability to your game. Pressure training helps you adapt to stress. Cognitive restructuring breaks down mental barriers. Arousal regulation helps control your energy, and mental toughness becomes your psychological base.
Research shows athletes who think over these mental skills perform better in high-stakes situations. You'll get the best results by using multiple techniques instead of just one. Top athletes create their own mental tools they can use in crucial moments.
Mental skills need practice just like physical ones. These techniques work best when you make them part of your daily training instead of using them only during competitions. Pick one or two methods that appeal to you and your sport. You can add more tools as you progress.
Competition will always bring pressure. The gap between failing and succeeding comes down to how well you prepare. Athletes who train both body and mind gain a big competitive edge.
You now have a proven plan to perform at your peak when it counts. Your path to excellence starts with using these strategies every day. Which technique will you try first?
Key Takeaways to Master Performance Under Pressure
Elite athletes don't just rely on physical training—they systematically develop mental skills that transform pressure situations from threats into opportunities for peak performance.
• Build unshakeable self-belief through mastery experiences - Athletes with high self-efficacy show 0.38 correlation with superior performance by focusing on past successes and controllable factors.
• Use process goals over outcome goals for pressure situations - Process goals generate significantly greater performance improvements (d = 1.36) by directing attention to controllable execution elements.
• Practice imagery techniques 2-3 times weekly using all senses - Multi-sensory visualization activates the same neural pathways as physical performance and reduces anxiety by up to 38%.
• Develop consistent pre-performance routines combining mental and physical elements - Structured routines significantly reduce somatic anxiety while creating familiarity and control in high-pressure environments.
• Train under simulated pressure to build stress immunity - Deliberate exposure to pressurized practice conditions shows large positive effects on actual competition performance compared to standard training.
The most successful athletes combine multiple techniques rather than relying on just one approach. Mental skills require consistent practice just like physical ones—integrate these strategies into regular training rather than attempting them only during competition. Your competitive edge comes from systematic mental preparation that makes pressure situations feel familiar and manageable.
References
[1] - https://www.drpaulmccarthy.com/post/how-sport-psychologists-use-cbt-a-mental-performance-training-guide[2] - https://www.brothersinarmsscotland.co.uk/male-mental-maintenance-data-base/cognitive-behavioral-therapy-can-be-a-powerful-tool-in-athletic-performance/[3] - https://www.tandfonline.com/doi/full/10.1080/1750984X.2024.2414442[4] - https://restoic.com/blogs/blog/how-to-control-arousal-level-in-sport-aka-how-to-keep-your-cool[5] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9374066/[6] - https://appliedsportpsych.org/resources/resources-for-athletes/principles-of-effective-goal-setting/[7] - https://journals.sagepub.com/doi/10.1177/17479541251333935?icid=int.sj-full-text.similar-articles.4[8] - https://www.sciencedirect.com/science/article/pii/S2667239123000229[9] - https://www.theperformanceroom.co.uk/pre-performance-routines/[10] - https://pmc.ncbi.nlm.nih.gov/articles/PMC11428455/[11] - https://neuroncoaching.com/2024/11/15/mastering-the-mind-under-pressure-cognitive-restructuring-stress-reduction-and-amygdala-hijacking-in-emergency-situations/[12] - https://www.innerdrive.co.uk/blog/pre-game-rituals/[13] - https://www.trine.edu/academics/centers/center-for-sports-studies/blog/2021/mental_toughness_the_key_to_athletic_success.aspx[14] - https://thebehaviourinstitute.com/mental-toughness-in-sports-the-psychology-of-mind-set/[15] - https://www.uwgb.edu/UWGBCMS/media/Sport-Exercise-and-Peformance-Psychology/files/Arousal-Regulation.pdf[16] - https://www.tandfonline.com/doi/full/10.1080/1750984X.2021.1944271[17] - https://pubmed.ncbi.nlm.nih.gov/24559097/[18] - https://www.sidelinepsychology.com/post/mastering-pre-performance-routines-the-secret-to-success-under-pressure[19] - https://www.tandfonline.com/doi/full/10.1080/21520704.2022.2164098[20] - https://www.athleteassessments.com/pressure-training-the-key-to-optimal-performance-under-stress/[21] - https://www.trainingpeaks.com/blog/increase-your-race-day-confidence-with-simulation-training/[22] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9778338/[23] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8675313/[24] - https://sportscienceinsider.com/arousal-in-sport/[25] - https://senecalearning.com/en-GB/revision-notes/gcse/physical-education/aqa/6-2-6-controlling-and-optimizing-arousal[26] - https://www.sciencedirect.com/topics/medicine-and-dentistry/arousal-regulation[27] - https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.963711/full[28] - https://www.savemyexams.com/gcse/physical-education/aqa/16/revision-notes/sports-psychology/mental-preparation-for-performance/controlling-arousal-for-performance-in-sport/[29] - https://pmc.ncbi.nlm.nih.gov/articles/PMC12326591/[30] - https://www.drpaulmccarthy.com/post/mental-toughness-in-athletes-the-hidden-science-behind-career-longevity[31] - https://psychology.org.au/for-members/publications/inpsych/2018/december-issue-6/analyze-this/mental-toughness-in-sport[32] - https://opensportssciencesjournal.com/VOLUME/10/PAGE/1/[33] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8884872/[34] - https://www.peaksports.com/sports-psychology-blog/mental-toughness-training-athletes/