Owner of the Athletic Institute, Corey Green shares his thoughts on building mental resilience and confidence in sports and in life…
You’ve trained hard. Your skills are sharp. You’re physically ready. But when the pressure hits—do you step up or crumble?
The difference between good and great athletes isn’t just talent or fitness. It’s mental toughness—the ability to stay calm under pressure, bounce back from failure, and push through challenges. I’ve worked with professional athletes for a long time now, and most of them are as fit as each other, what I’ve noticed is the ones that can stay present in the moment and understand how much an asset a strong mind is, are more successful.
Sports psychologist Dr. Carol Dweck’s research on growth mindset found that athletes who view challenges as opportunities to improve perform better than those who fear failure (Dweck, 2006). Let’s dive into how you can train your mind like a champion.
Build a Growth Mindset: Fail Forward
Mistakes don’t define you—they teach you. Athletes with a growth mindset see failures as learning experiences, while those with a fixed mindset see them as proof, they’re “not good enough.”
A study published in the Journal of Applied Sport Psychology found that teaching athletes growth mindset principles increased their confidence, reduced fear of failure, and improved performance under pressure (Yeager et al., 2019).
Pro Tip: Instead of saying, “I’m bad at this,” say, “I’m not good at this yet.” Shift your mindset, and your performance will follow.
Visualisation: See it Before You Do It
Elite athletes don’t just train their bodies—they train their minds. Studies show that visualising success activates the same brain pathways as actual practice, improving performance.
A study in Cognitive and Behavioural Practice found that athletes who visualised successful performance had better execution than those who didn’t (Taylor & Wilson, 2005).
Pro Tip: Before a game, close your eyes and picture yourself succeeding—making the pass, sinking the shot, winning the race.
Control the Controllables: Focus on What You Can Do
Many athletes stress over things they can’t control—the referee, the weather, the crowd. Champions focus on what they can control – effort, attitude, preparation. This is also key when you’re injured, focus on something you can get better at while you’re limited.
Pro Tip: Before competition, make a checklist of what you can control (hydration, warm-up, fuelling properly) and let go of the rest.
Breathing and Resetting Under Pressure
Feeling nervous before a game? A simple breathing technique can lower stress, improve focus, and boost confidence. This works for me personally, especially during my Ironman race’s when standing on the beach before race start.
A study in the Journal of Sports Sciences found that deep breathing techniques helped athletes stay calm and improve decision-making in high-pressure situations (Porges, 2018).
Pro Tip: Before a big moment, try the 4-7-8 breathing technique: Inhale for 4 seconds, hold for 7, exhale for 8. Repeat 1 – 3 times.
Final Thoughts: Your Mind is Your Strongest Muscle
Mental toughness isn’t just for sports—it’s a life skill. Whether it’s exams, setbacks, or challenges in everyday life, learning to stay resilient, focused, and positive will set you apart.
Parents, encourage your kids to develop a growth mindset. Students, train your brain like your body, and watch how much stronger you become—on and off the field!