Research Says

In a meta study aimed at identifying key factors and strategies that facilitate performance under pressure, Jacob Hufton and colleagues (2024) reviewed 29 studies and synthesized findings from interviews and observations of 543 participants, including recreational to world-class elite athletes. The research revealed the importance of an athlete’s belief in their abilities, how they interpret challenging situations, their mental toughness, and their capacity to focus attention and effort on the task at hand. To develop these attributes, athletes draw from strategies that include consistent pre-competition routines, mental imagery, productive self-talk, goal setting, reframing negative thoughts, and practicing pressure situations during training. 

Why It Matters 

Athletes train for the physical demands of their events but often overlook the mental demands. Understanding how to deal with pressure during performance is crucial for athletes at all levels. The study highlights that an athlete’s perception of pressure and their psychological state can significantly impact performance. By understanding the factors that contribute to successful performance under pressure, athletes can learn strategies to improve their mental skills and perform better. The findings provide clear guidance for athletes and coaches on how to build pressure-management capabilities through targeted training approaches.

Applied Insights

1. Prepare Mentally

• Develop a consistent pre-performance routine to reduce anxiety and ensure consistency. Example: Follow a set race-day routine, such as an appropriately timed pre-race meal, 10 minutes of dynamic stretches, 30-minute warm-up, 5 minutes of visualization.

• Use mental rehearsal in the days before competition to increase perceived control. Example: Mentally walk through your entire race plan, from warm-up through key race moments to finish.

• Practice visualization of successful performance and coping with pressure. Example: Mentally rehearse maintaining form on challenging course sections and executing your race strategy.

• Train under simulated pressure conditions to build familiarity and confidence. Example: Practice race-pace efforts during training, incorporate hill repeats to simulate course challenges.

2. Direct Your Focus

• Set process-oriented goals that focus on effort and technique rather than outcomes. Example: Instead of “win the race,” focus on “maintain steady breathing on hills” or “stay relaxed through mile 20.”

• Maintain attention on immediate tasks rather than end results. Example: Focus on your current mile split rather than worrying about final placement.

• Break down larger goals into smaller, manageable checkpoints. Example: Divide a marathon into 5-mile segments, each with specific pacing or fueling/hydration goals.

• Focus on elements within your control (preparation, effort, technique). Example: Rather than thinking about competitors, concentrate on executing your own race strategy.

3. Reframe Pressure Situations

• View pressure as a challenge rather than a threat. Example: Think “This is my chance to apply the work I’ve done in training” instead of “I might fail.”

• View anxiety as a sign of readiness rather than weakness. Example: Interpret pre-race butterflies as “My body is getting ready to perform” rather than “I’m too nervous.”

• Use positive self-talk to maintain confidence. Example: When fatigue hits, tell yourself “I’ve trained for this” or “I am strong, I can keep going.”

• Transform negative thoughts into productive ones through cognitive restructuring. Example: Change “This hill is impossible” to “I’ve practiced hills and know how to pace them.”

4. Build Mental Toughness

• Practice recovering quickly from setbacks during training. Example: If you fall off pace in training, practice regrouping and getting back on target within the next mile.

• Develop problem-solving strategies for different pressure scenarios. Example: Have backup plans for various race situations like weather changes or unexpected fatigue.

• Build confidence through progressive exposure to challenging situations. Example: Add pressure situations into training sessions, and gradually increase the difficulty of competitive situations, building from local races to bigger competitions.

• Learn to maintain focus and effort even when things don’t go as planned. Example: If you miss an early time goal, shift focus to executing the rest of your race strategy well.

I’m Thinking 

This study provides strong evidence that performing well under pressure is not just a talent — it’s a skill that can be trained through deliberate practice. The most effective way to develop mental skills is to integrate them into your physical training. Gradually incorporate these strategies by practicing one action from the list above until it becomes part of your repertoire. Over time, you’ll develop a set of techniques that fit your unique needs as an athlete. Then, carry those skills with you into your training and competitions. Just as consistent physical training leads to performance gains, regular mental skills practice is essential for mastering these strategies and performing your best under pressure.

Reference 

Hufton, J. R., Vella, S. A., Goddard, S. G., & Schweickle, M. J. (2024). “How Do Athletes Perform Well Under Pressure? A Meta-Study.” International Review of Sport and Exercise Psychology. https://doi.org/10.1080/1750984X.2024.2414442