In the world of sports, pressure plays a role in shaping an athlete’s experience. Many athletes openly acknowledge the weight and impact of pressure during competitions, as it often affects their ability to perform at their best when it truly matters.

Recognizing the importance of pressure is essential. Ignoring it only allows its influence to grow stronger and affect performance profoundly. Therefore, understanding the nature of pressure and effectively managing it becomes crucial to maximize an athlete's potential for achieving peak performance and success.

So, what does pressure entail? How does it arise? How can athletes enhance their performance while under its grip?

Understanding Pressure

Pressure typically refers to the emotions and sensations athletes experience while participating in a sporting event. For example, feeling anxious when taking a penalty shot or struggling to maintain balance and focus when the game's outcome hangs in the balance.

What are some signs and effects of pressure?

Pressure manifests through heightened adrenaline levels, altered breathing patterns, and an accelerated heart rate. Mentally, athletes may find themselves grappling with thoughts regarding the event. Emotionally, they might experience anticipation and excitement alongside fear and anxiety.

How does pressure develop?

"When you start thinking of pressure, it’s because you’ve started to think about the possibility of failure." - Tommy Lasorda, manager of the Los Angeles Dodgers.

It is essential to understand that participating in a sporting event does NOT create pressure alone. The feeling of pressure is something that athletes generate within themselves. It originates from their perspective on a sports event. What we mean with the word perspective is that an athlete's "lens" to see a competition dramatically influences how they experience pressure. For instance, viewing a game through the lens of a threat rather than a challenge significantly impacts their reactions and subsequently affects their performance on the field.

“Focusing too much on results or high expectations will hurt performance.”

The fear arising from fixating on outcomes or feeling overwhelmed by meeting predetermined expectations will result in lower performance levels. When an athlete is consumed by thoughts of what might happen or overly focused on achieving outcomes, concerns about meeting their or other's expectations start to weigh heavily on their mind.  This translates into a measured and controlled performance, making it hard to take risks.

Common themes around pressure

Some common themes around pressure that can be found with most athletes⁽¹⁾:

It’s universal- everyone will experience it. Some may claim they don’t feel pressure, but this is incredibly rare. We feel it because we want to succeed when performance is demanded. Getting it wrong is costly, and it’s hard not to focus on that.
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It’s confronting- It can overwhelm us and render us ineffective if we are unprepared. Every athlete has a gap between what they can and will deliver under pressure. For most, underperformance occurs when they can’t harness pressure's physical and mental impact.

It’s natural - what happens to us (anxiety, tension, anger, becoming withdrawn) is natural, and no one is immune. Most people who feel pressure think they are the only ones experiencing it. They might try to dismiss it, but acknowledging it allows a plan to be formulated.

It’s a bit mysterious- As it is not easily seen or quickly evaluated, pressure escapes the rules of the visible world. We can’t often say exactly what we are experiencing, but we know what it feels like. As a dear friend said, “There is no GPS for the brain.”

It’s revealing- It can be a place where tremendous and painful events occur. We can embrace it and feel confident or be overwhelmed by it and be scared. It can propel our performance forward or lock us in a mind prison.

To quote Richie McCaw, "High performance and pressure are inextricably linked. The key to peak performance is not in evading pressure but embracing and harnessing it."

What steps can YOU take to optimize YOUR performance when faced with pressure?

Firstly, it's crucial to acknowledge that you often create this sense of "pressure" for yourself. By understanding its origins, you can better control its impact.

Direct your focus on the immediate task: When you make a pass, take a shot, or pace yourself, divert attention from overwhelming external factors. Ask yourself what is my goal right now:

• Is it to win the match or take that penalty?
• Is it to secure the gold medal or perform on my routine?

… then concentrate on what you need to do AT THAT MOMENT.

It's also essential to think about your own expectations and those of others when performing or winning.

• Do you worry about not living up to your own expectations?
• Are you concerned about meeting the expectations of others?

Finally, remember to reconnect with your love for the sport and remember why you started this sport in the first place. You can remind yourself that the nature of the sport has stayed the same since your years of competing. Rediscover the fun and enjoyment in what you do. This introspection can help ground yourself during high-pressure situations.

Here are some suggestions that will help you ease the pressure

• Reflect on who pressures you to perform well. Consider whether these expectations are valid or exist in your mind only.
• Identify your role. Whenever you notice your focus drifting, ask yourself, "What is my task NOW?" Re-focus your attention back to that task!

Conclusion

For athletes, pressure is an ever-present companion. The key to unlocking one's potential lies in understanding, embracing, and using pressure as an advantage. By reframing it from an obstacle to an ally, athletes can genuinely set themselves on a trajectory toward success.

NOTE

(1) This quote is taken from a LinkedIn post by Aaron Walsh, who serves as a mental performance coach for the Scottish National Rugby Team and the Australian Chiefs.

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