Unlock Full Sport Performance: How to Train Your Brain Like a Muscle (and why you should!)
by Alex Harper
You stretch. You lift. You train drills. You work on recovery. You do everything to keep your body performing at its peak.
But what are you doing for your mind?
If you’ve ever felt like your mental game is what’s holding you back (whether it’s anxiety before a big match, loss of focus mid-race, or confidence that crumbles under pressure) you’re not alone. In fact, most athletes at all levels hit a point where physical ability isn’t the problem anymore. The challenge becomes mental.
Here’s the good news: Your mind is a muscle. And you can train it.
🧠 Mindset Is the Muscle You’ve Been Ignoring
Think of your mental game like a bicep. You don’t expect your arm to get stronger without reps, right? Same goes for your mind. Focus, confidence, resilience, motivation – these aren’t traits you’re either born with or not. They’re skills. And just like muscles, they grow with consistent, intentional training.
The process of developing these skills is called mental skills training, and it’s a powerful yet often overlooked part of sport psychology.
💥 How Much of Sport Is Mental?
You’ve probably heard coaches say, “Sport is 90% mental.” But is that just a cliché?
Studies and elite athletes alike back it up:
- According to the U.S. Olympic Committee, mental factors account for up to 80–90% of success in high-level performance.
- Research has shown that athletes who incorporate mindset training perform better under pressure, recover faster from setbacks, and improve more consistently over time.
- A study in the Journal of Applied Sport Psychology found that mental training improved performance significantly more than physical practice alone in some contexts.
So yes – what’s going on in your mind could be the difference between winning and falling short.
🧠 What Does Mental Training Actually Involve?
Mental skills training isn’t therapy, it’s performance-focused work that helps you master the psychological tools needed for your sport. This includes:
- Focus and concentration: Learn to block out distractions and stay locked in.
- Confidence building: Break the cycle of self-doubt and perform with belief.
- Emotional regulation: Use nerves as fuel, not something to fear.
- Resilience: Bounce back from setbacks and move forward fast.
- Imagery and mental rehearsal: Prepare your mind like you prepare your body.
- Goal setting and motivation: Build training habits that actually stick.
The key? It’s a process. Just like physical conditioning, you don’t see results overnight but the athletes who are consistently training see major shifts in their confidence, focus, and competitive edge.
🚀 What You Can Expect When You Commit to Mindset Work
If you’re already aware that your mental game is affecting your performance, here’s what’s possible when you actually train it:
- Less choking, more clutch: Stay present and perform under pressure.
- More enjoyment: Stop letting self-doubt and anxiety steal your love of the game.
- Greater self-awareness: Understand your triggers and learn to manage them.
- Better training sessions: Show up with purpose, intensity, and mental clarity.
- Improved results: Turn potential into actual performance.
Mental skills training isn’t a quick fix. But if you’re committed just like you are with your physical training, it can transform your sport and how you feel doing it.
💬 Ready to Train the Muscle That Really Matters?
If you’re already aware that something needs to shift mentally (maybe you’re stuck in your head, second-guessing, or not enjoying your sport the way you used to) then this work is for you.
As a sport psychologist in training, I specialise in working with athletes who are ready to build that mental muscle, just like they build physical strength. You don’t need to have something “wrong.” You just need the willingness to grow.
If you’re ready to stop getting in your own way and start unlocking the mindset that matches your potential, I’m here to support you.
Because strong muscles win races.
But strong minds win them consistently.
