Sports Psychology Coaching: 5 Mind-Body Techniques to Improve Your Athletic Performance
Struggling to perform your best? It may not be your body – it’s your mindset. Learn how to train your mind to overcome pressure, stay focused, and win.
Athletic success isn’t just about physical training – your mental game is just as important.
If you’ve already worked on your nutrition, sleep schedule, and technical skills, but you’re still not performing your best… this blog post is for you.
How does mindset impact athletic performance?
When it comes to athletic success, your mindset matters just as much as your physical skills.
While physical training builds strength and endurance, mental skills training enhances your ability to handle pressure, recover from setbacks, and execute your skills when it counts. The brain and body always function together, as a team.
A strong mindset is what separates good athletes from great ones. This includes skills like:
self-trust
confidence
resilience
focus
present-moment awareness
self-compassion
Put simply: your thoughts and emotions directly influence your physical state.
When you feel calm in your mind, you’re more likely to feel calm in your body – and to perform with confidence, clarity, and control.
Conversely, if you keep telling yourself “I’m a failure” or “they’re so much better than me,” you’re more likely to experience performance anxiety and all the associated physical symptoms – shallow breathing, a racing heart, inability to focus, poor coordination, and more.
Given how important the mind-body connection is, let’s dive into ways you can improve your mindset to achieve peak performance.
What techniques can I use to improve my athletic performance?
1. Visualization
Visualization is a type of mental roleplay, where you imagine yourself perfectly executing a skill or routine. For example:
A tennis player might visualize their first serve going in just before tossing the ball.
A gymnast might visualize a flawless landing on the balance beam before their routine begins.
A basketball player might visualize the ball swishing through the net from the free-throw line before taking a shot.
A swimmer might visualize themselves perfectly executing a turn and pushing off the wall to gain an advantage in a race.
This technique enhances muscle memory, coordination, and confidence. By imagining yourself doing something, you activate the same neural pathways in your brain as you would if you were actually performing the action.
This means you can practice your sport even when you aren’t physically in the gym – whether you’re lying in bed with your eyes closed, meditating, or even doodling on a notepad.
For maximum effectiveness, you can work on visualization with a sports psychologist during a coaching session.
Try this: Visualize the most difficult or nerve-wracking part of your upcoming routine or competition. Imagine yourself executing this skill perfectly and notice how satisfying it feels to perform at your best.
2. Mindfulness Meditation
Mindfulness meditation trains athletes to focus on the present moment, instead of getting lost in past scenarios or future fears.
Regular practice has been shown to reduce anxiety and improve concentration during high-pressure situations. Mindfulness skills, such as those taught in Mindfulness-Based Stress Reduction (MBSR), have been linked to improved athletic performance.
There are many ways to practice mindfulness meditation – it’s not just about sitting down and trying to quiet your mind. You can practice mindfulness wherever you are, whatever you’re doing.
Try this: Tune into your five senses and observe for 1 minute. What do you see, hear, smell, feel, and taste right now? Which sense are you experiencing most strongly?
3. Breathing Exercises
Deep breathing is a simple yet powerful way to regulate your body’s stress response. Under pressure, your breath often becomes shallow and fast. But if you shift to slow, deep breaths, you can actively change your nervous system from a state of dysregulation to one of regulation.
Deep breathing increases oxygen flow, reduces muscle tension, and calms nerves before and during competition. Swimmers and runners often use these techniques to maintain composure at the starting line.
Try this: Find a comfortable position, seated or lying down, in a quiet space. Close your eyes and place one hand on your belly. Inhale slowly and deeply through your nose for a count of four, feeling your belly rise. Hold your breath for a count of four, then exhale slowly through your mouth for a count of six, feeling your belly fall. Repeat this cycle 5-10 times.
4. Positive Self-Talk
Positive self-talk uses affirmations to build confidence and self-trust. Telling yourself, I am strong, I am resilient, or I can do anything I set my mind to, may help you push through tough moments even when a part of you wants to give up.
This technique is especially useful for endurance athletes and those facing high-pressure situations. In these moments, you might have all the physical skills required, but need a mental push to make it across the finish line or through hours of competition.
Try this: Think of a past challenge you successfully overcame. What was your inner monologue like? How did you motivate yourself? Now, write down 3+ positive affirmations you can use before or during your next competition to remind yourself of your strength and capability.
5. Goal Setting
Setting clear, achievable goals keeps you motivated and focused.
Use the SMART framework – which stands for: Specific, Measurable, Achievable, Relevant, Time-bound – to track progress throughout your training and competition.
For sustained growth, it’s important to set both process goals (e.g., improving your free-throw technique) and outcome goals (e.g., winning the championship).
Try this: Write down one performance goal you have for the next month. Now, use the SMART framework to make it more specific.
Specific: I will increase my free-throw shooting percentage.
Measurable: I will improve my free-throw percentage from 65% to 75%.
Achievable: I will achieve this by practicing 50 free throws daily.
Relevant: This goal will help me contribute more to my team’s success in games.
Time-bound: I will achieve this goal in the next four weeks.
How can sports psychology coaching help me improve as an athlete?
If you’re looking to achieve peak performance but are struggling to make real progress, you don’t have to do it alone.
Working with a sports psychology coach can help you reach your athletic goals.
Here are a few benefits of sports psychology coaching:
Mindset: A coach helps you develop an unshakable mindset. You’ll learn how to manage negative self-talk, build confidence, and stay focused under pressure.
Accountability: A coach provides structure and support, holding you accountable to your training plan and helping you stay on track with your long-term goals.
Nervous system regulation: You’ll learn techniques to manage performance anxiety and stress, helping you stay calm and centered during competition so you can perform at your best.
Support from someone who gets it: A coach understands the unique pressures and challenges of being an athlete, providing a safe space to discuss fears, setbacks, and ambitions.
Performance enhancement: Through mental skills training – such as visualization, mindfulness skills, breathing techniques, and goal-setting – a coach helps you optimize your performance and translate your training into results on game day.
IN SUMMARY…
When it comes to athletic success, your mindset matters just as much as your physical skills.
These are 5 mind-body techniques to improve your athletic performance:
VISUALIZATION
MINDFULNESS MEDITATION
BREATHING EXERCISES
POSITIVE SELF-TALK
GOAL-SETTING
Sports psychology coaching is specialized support for athletes who want to improve their mindset, nervous system regulation, and performance. It’s a structured way to receive guidance and accountability from someone who gets it.
Looking for a sports psychology coach to help you build a strong mindset & perform your best?
>> Reach out to work with me.
Online in Los Angeles, California & worldwide.
About the Author
Christine Wong (MA, LMFT) is a licensed therapist and strategic coach. She specializes in supporting adult children of immigrants, families, and athletes navigating burnout, grief, and trauma. Her services are available online in Los Angeles, California and worldwide.
Trained in multiple mind-body healing modalities, Christine helps clients believe in their own worthiness and reach their full potential. Click here to book a consultation to work with her.