Mental Toughness, Handling Pressure, and Leading with Confidence
Hey, team, happy Sunday!
Pressure reveals character. Some athletes crumble under it, while others rise. This week, let’s talk about handling pressure and turning it into an advantage.
Table of Contents
For Athletes: Thriving Under Pressure
3 Ways to Stay Composed in Big Moments
Breathe before you react. A deep breath resets your body and mind so you can respond instead of panic.
Embrace the moment. Instead of fearing pressure, remind yourself, "This is what I trained for."
Shrink the game. Stop thinking about the whole competition—just win the next play, rep, or pitch.
2 Quotes to Keep You Focused
Serena Williams: "Everything comes at a cost. Just what are you willing to pay for it?"
Lionel Messi: "You have to fight to reach your dream. You have to sacrifice and work hard for it."
1 Question to Reflect On
What’s one pressure situation you’ve faced recently, and how could you have handled it better?
For Parents: Helping Your Athlete Manage Pressure
3 Ways to Support Without Adding Stress
Avoid outcome-based praise. Instead of “Great job winning,” say, “I loved your focus and effort today.”
Don’t add pressure unknowingly. Questions like “Are you ready for the big game?” can sometimes create anxiety.
Be their safe space. Win or lose, they need to know your love and support aren’t based on performance.
2 Quotes to Keep in Mind
John Wooden: "Do not let what you cannot do interfere with what you can do."
Simone Biles: "I'd rather regret the risks that didn’t work out than the chances I didn’t take at all."
1 Question to Reflect On
How do you respond when your athlete faces a high-pressure moment? Are you helping them feel supported or adding to the weight?
For Coaches: Teaching Players to Handle Pressure Like Pros
3 Coaching Strategies to Build Composed Athletes
Recreate pressure in practice. The more they experience it in training, the less it overwhelms them in games.
Encourage positive self-talk. Teach athletes to replace “I can’t mess up” with “I am prepared for this moment.”
Shift the focus to execution. If they focus on the process, the result takes care of itself.
2 Quotes to Inspire Your Coaching
Gregg Popovich: "Pressure is privilege. If you’re under pressure, it means something great is expected of you."
Mia Hamm: "Somewhere behind the athlete you’ve become was the child who fell in love with the game. Play for her."
1 Question to Reflect On
How do you help your athletes stay present in high-pressure moments?
Want to help more athletes handle pressure? Share this newsletter.
Until next week, keep pushing forward.
David Lovell
Mental Performance Coach | Creator of the F.O.C.U.S. System
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