Build It or Lose It: Why Mental Training is Not a One-and-Done
In the world of sports, you are either building a skill–or maintaining it. Most athletes and coaches accept this truth when it comes to physical development or technical performance. Yet when it comes to the mental and emotional aspects of the game, that mindset often fades.
No one questions the need to repeat physical fundamentals or spend hours refining specific techniques. So why do we assume confidence or focus is something we can “fix once and forget”?
Mental skills, just like physical ones, require consistent reps to maintain or intentional, in-depth building sessions to grow the skill. Below are two foundational mental skills—confidence and focus—along with ways to maintain or build each one, depending on where you are in your development.
CONFIDENCE
Maintaining:
Accomplishment Journal. Keep track of what you are doing well by writing it down regularly. Pay special attention to aspects of your game that used to challenge you but now feel more natural–this reinforces your growth.
Compliment Tracker. Log the compliments and positive feedback you get from your important people – this could be specific coaches or teammates, or even the “surprise” compliment from an unexpected source like an opposing coach or teammate’s parent. These reminders help reinforce your value and strengths.
Building:
Stretch Situations. Create situations that are outside of your comfort zone but “just manageable.” These are realistic stretches that are uncertain but not impossible. Barely missing the mark shows how close you are, fueling motivation. Succeeding in these moments expands your sense of potential.
Checkpoint Goals. Set a meaningful long-term goal, then break it down into small, achievable checkpoints. Aim for quick wins every few days so that you recognize your progress as you go and that momentum forward that builds your confidence.
FOCUS
Maintaining:
Red Flag Awareness. Identify personal “red flags” that signal your focus is slipping–like physical tension, mental chatter, or emotional shifts–so you can respond quickly.
Reset Cues. Use short verbal or physical cues (like deep breaths, routines, or key words) to help you re-center your attention during practice or competition.
Building:
Meditation Practice. The simple act of sitting or laying down and focusing solely on your breath does wonders at improving your focus, your ability to recognize when it drifts, and skill in bringing it back to the task at hand. Start with 2 minutes and build up to 10 minutes or more!
Distraction Training. Design a training session that includes various internal and external distractions, then work on staying locked in or re-focusing. This kind of distraction training builds stronger focus under real-world conditions.
Confidence and focus aren’t permanent traits—they’re skills. And like any skill, they require regular attention to maintain, and focused effort to develop. The best athletes know that maintaining and building their mental game takes just as much intention as training their physical one.
Want help designing mental skill reps tailored to your sport and goals?