Confidence can make or break your performance as an athlete.
Whether you’re stepping onto the court, field, or track, your level of confidence sets the tone for how you play.
A confident athlete doesn’t hesitate. They don’t second-guess themselves. Instead, they take decisive actions, trust their training, and perform at their peak.
But what if confidence isn’t naturally there?
The good news is that confidence can be built through work. With the right strategies, you can walk into your next game feeling empowered and ready to excel.
Let’s explore three sports psychology tips to help you build that confidence before a game.
Why Confidence in Sports Matters
Confidence is a fundamental part of athletic success.
Think of the last time you watched an athlete dominate their game. What stood out to you? Chances are, it wasn’t just their physical skills. It was their demeanor. The way they carried themselves, the belief you could see radiating from them.
Confidence is the foundation that supports an athlete’s ability to perform under pressure, take risks, and bounce back from mistakes.
When you’re confident, you trust your abilities. You’re less likely to be derailed by doubt or intimidation. This mental strength allows you to focus on the task at hand rather than worrying about what could go wrong.
On the flip side, a lack of confidence can lead to hesitation, overthinking, and fear of failure. These mental blocks can hold you back from reaching your true potential. Confidence matters because it’s the bridge between preparation and execution. Without it, even the best training can fall flat.
Confidence also impacts how you interact with your teammates and opponents.
A confident player is often a leader. Someone teammates look up to and opponents respect. This kind of presence can shift the dynamics of a game in your favor.
Imagine walking into a game with your head held high, knowing you’ve prepared well and can trust your abilities. This kind of confidence isn’t just empowering; it’s contagious. It can inspire your teammates and even intimidate your competition.
What Hurts Athletic Confidence
Before we dive into the tips, let’s identify the common culprits that kill confidence in sports:
- Negative Self-Talk: Those inner thoughts telling you you’re not good enough or that you’ll mess up can be crippling. They create doubt and strip away your belief in yourself.
- Fear of Failure: Worrying about mistakes or disappointing others often leads to playing it safe or avoiding risks altogether. This fear keeps you from playing naturally and freely.
- Comparing Yourself to Others: Measuring your abilities against teammates or opponents can be a confidence killer. When you focus on what others are doing, you’re not focusing on your own strengths.
- Dwelling on Past Mistakes: Replaying errors in your mind only reinforces self-doubt. Instead of learning and moving forward, you get stuck in a loop of negative thinking.
- Overemphasis on Outcomes: When you tie your confidence solely to winning or achieving a specific result, you risk losing confidence if things don’t go as planned. Outcome-oriented thinking can undermine your belief in yourself, even when you’re performing well.
3 Tips to Boost Confidence Before a Game
Understanding the confidence killers outlined above is the first step in overcoming them. By recognizing their presence, you can take intentional steps to counteract their effects.
Now let’s shift our focus to practical tips you can use to build your confidence before a game.
1. Focus on Confident Body Language
Your body language speaks volumes about how you’re feeling—to others and, more importantly, to yourself. Even if you’re feeling nervous or unsure, adopting confident body language can help trick your mind into believing you’re ready to dominate.
Why It Works: The way you hold your body directly impacts how you feel. Standing tall, maintaining good posture, and moving with purpose sends a signal to your brain that you’re confident and in control.
How to Implement It:
- Stand Tall: Keep your shoulders back and your chest up. Avoid slouching or looking down, as these postures can make you feel smaller and less capable.
- Make Eye Contact: Whether it’s with teammates, opponents, or yourself in the mirror, eye contact conveys self-assurance.
- Practice Power Poses: Spend two minutes before the game standing in a power pose. For example, place your hands on your hips and widen your stance. Studies show this can elevate your testosterone levels and lower cortisol, making you feel more confident and less stressed.
- Move with Purpose: Walk onto the field or court with your head high and your movements deliberate. This not only boosts your confidence but also sends a message to your opponents that you mean business.
Confident body language is a quick and effective way to change your mindset. Even if you’re not feeling 100% sure of yourself, your body can lead the way and help your mind catch up. Practice this regularly, even outside of games, to make it second nature.
2. Focus on Positive Thoughts
Your mind is your greatest tool—or your biggest enemy. To boost confidence, you must take control of your thoughts and steer them in a positive direction. Confidence grows when your internal dialogue supports and uplifts you rather than tearing you down.
Why It Works: Positive thoughts replace doubt with belief. They help you shift your focus away from what could go wrong and toward what you’re capable of achieving. This shift creates a mental environment where confidence can thrive.
How to Implement It:
- Create a Pre-Game Mantra: Develop a short, empowering phrase you can repeat to yourself before the game. Examples include “I’m ready,” “I’ve got this,” or “I trust my training.”
- Reframe Negative Thoughts: When a negative thought creeps in (e.g., “What if I miss that shot?”), immediately counter it with a positive one (e.g., “I’ve made that shot hundreds of times in practice”).
- Focus on Past Successes: Remind yourself of times when you performed well. Reliving these moments reinforces the belief that you’re capable of succeeding again.
- Practice Gratitude: Before the game, take a moment to list things you’re grateful for. Gratitude helps you focus on the positives rather than dwelling on fears or doubts.
- Use Thought-Stopping Techniques: When negative thoughts spiral, say “Stop!” out loud or in your mind. Replace the negative thought with a positive one immediately. This interrupts the cycle of negativity and redirects your focus.
Positive thinking doesn’t mean ignoring challenges; it means choosing to believe in your ability to overcome them. With practice, positive thoughts will become your default, creating a solid foundation for confidence.
3. Use Visualization
Visualization is a powerful tool used by elite athletes to prepare mentally for competition. By creating vivid mental images of success, you can build confidence and reduce pre-game anxiety.
Why It Works: Visualization trains your brain to see success before it happens. This mental rehearsal creates a sense of familiarity and competence, making the actual event feel less intimidating. Studies show that visualization activates the same neural pathways as physical practice, reinforcing your skills and boosting confidence.
How to Implement It:
- Set Aside Quiet Time: Find a quiet space where you won’t be interrupted. Close your eyes and take a few deep breaths to relax.
- Create a Clear Mental Picture: Visualize yourself performing at your best. Imagine every detail, from how you look to how the environment feels. For example, if you’re a basketball player, picture yourself dribbling confidently, making sharp passes, and sinking the game-winning shot.
- Engage All Your Senses: Make the visualization as vivid as possible. Hear the cheers of the crowd, feel the ball in your hands, and experience the rush of adrenaline as you succeed.
- Focus on Process, Not Just Outcome: Visualize not only winning but also executing the small, specific actions that lead to success. For instance, see yourself following through on your swing or staying composed under pressure.
- Practice Regularly: The more you practice visualization, the more effective it becomes. Make it a part of your pre-game routine.
Visualization is like a mental dress rehearsal. It primes your brain for success and builds the confidence you need to perform at your best.
Final Thoughts
Confidence isn’t something you either have or don’t have. It’s a skill, and like any skill, it can be developed with the right strategies.
By focusing on confident body language, cultivating positive thoughts, and using visualization, you can walk into any game feeling prepared, powerful, and ready to perform your best.
Now, if you are interested in a more personalized approach to building your confidence as an athlete, click here to learn more about the 1-1 mental performance coaching I offer.
Remember, confidence doesn’t mean you won’t feel nervous. It means you trust yourself enough to push through those nerves and play freely. The more you practice these tips, the stronger your confidence will grow.
Your confidence is within your control. Take charge of it, and watch your game elevate to the next level. Keep practicing these techniques, and over time, you’ll not only play with confidence—you’ll live with it.
Thank you for reading and I wish you the best of success in all that you do.
