What is “Choking” and How Choking Hurts Athletes’
Summary: hoking in competition happens when young athletes underperform due to nerves and anxiety, not a lack of skill. Kids often create pressure by labeling themselves negatively or focusing on past mistakes. To perform under pressure, athletes should manage nerves, focus on the present moment, and reflect on past successes.
Some examples of chokers:
- A basketball player who misses two free throws with seconds left in the game, with her team down by one point.
- The baseball closer who melts down in the 9th inning and gives up four runs to blow the save.
- The football kicker who shanks the extra point to tie the game in the fourth quarter.
Choking is under performing during pressure moments of a game or competition.
The problem is not about kids’ ability to perform. It’s about performing under pressure. For chokers, pressure becomes overwhelming and interferes with performing in the moment.
When kids label themselves as “chokers.”
Truth is, even the best basketball players have missed free throws late in a game. Most baseball pitchers have had innings when everything seemed to unravel.
Even Hall of Fame kickers have missed extra points late in games.
However, when young athletes label themselves as chokers, they accept the label as truth and create that expectation.
Let’s go back to our basketball example. “I am a choker” means “I will probably miss these free throws.”
Those thoughts create anxiety and bring about images of past missed attempts. When sports kids are anxious, their forearms tighten, which throws off their technique.
Conversely, if they have no expectations going to the free throw line, they can focus on each shot separately.
Kids may still feel jitters, but not so much that their mechanics are affected. In this scenario, young athletes don’t learn to shoot better; they just need to improve their ability to manage pressure, focus and stay physically relaxed.
Nerves vs Anxiety
The key for sports kids is managing nerves or preventing “nerves” from building to anxiety that hurts their performance. Learning to reel in nerves is a valuable mental skill worth developing.
World No. 3 tennis player Jessica Pegula dislikes the word “choking.” Pegula believes that the choker label hurts an athlete’s identity and performance.
Pegula views tough losses as an inability to manage nerves when the momentum shifts in a competition.
“Choking? It’s a harsh word,” Pegula said. “I think everyone kind of does to some extent. I think it’s just because you get nervous…I think it’s more of a momentum shift and maybe more nerves and just how you’re kind of handling those nerves.”
When kids’ nerves get out of hand, they panic and lose focus. Athletes perform best when they can stay calm and maintain a sense of objectivity as they compete.
“Some days, there’s no rhyme or reason,” said Pegula. “Some days you can feel like you’re a little tense, and for some reason, you can feel like maybe the momentum is shifting in a match, and you’re just putting a lot of pressure on yourself to do the right thing. I think maybe instead of thinking clearly, you’re panicking a little bit instead of trying to think of the big picture.”
From Pegula’s perspective, all athletes can learn to manage their nerves and perform at their peak under pressure.
When sports kids know they can manage their nerves in any scenario, they will feel empowered and confident under challenging situations.
Since all athletes experience nerves during a competition, it’s important to know how to perform at a high level when they feel pressure.
When your sports kids perform their best, what helps them manage their nerves? Are they focused on the moment? Are they fully confident in their skills? Do they play intuitively, trusting in what they’ve learned?
Young athletes should use past positive performances to help them find the ideal mindset for managing nerves.
Ways Choking Hurts Athletes
1. Teach Athletes to Manage Nerves
Young athletes should focus on controlling nerves before they escalate into anxiety. By practicing calm breathing, visualization, and staying present, kids can perform under pressure without letting nerves affect their mechanics or decision-making.
2. Avoid Negative Labels Like “Choker”
Labeling a child as a choker creates a self-fulfilling prophecy. Encourage athletes to focus on skills and effort rather than past mistakes to prevent choking in high-pressure situations.
3. Focus on the Present Moment
Kids perform best when they concentrate on the task at hand instead of worrying about outcomes or past errors. Maintaining focus on each play or action helps them stay confident and perform under pressure.
4. Learn From Past Positive Performances
Encourage athletes to recall moments when they performed well under pressure. Reflecting on successes builds confidence, provides a mental template, and teaches them how to manage nerves and peak under pressure in future competitions.
Related Sports Psychology Articles
- How Youth Sports Coaches Can Build Resilience in Kids
- Helping Kids Perform Their Best in Sports at Crunch Time
- Helping Young Athletes Stay Calm
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FAQ: How Young Athletes Can Perform Under Pressure
Q: What does it mean when an athlete “chokes” in competition?
A: Choking happens when athletes underperform during high-pressure moments. It is not about skill level but about nerves and anxiety interfering with performance.
Q: How can young athletes manage nerves to avoid choking?
A: Kids should focus on calm breathing, visualization, and staying present. These strategies help them perform under pressure and maintain proper mechanics during critical moments.
Q: Why should athletes avoid labeling themselves as “chokers”?
A: Negative labels create self-fulfilling prophecies. When kids call themselves chokers, they increase anxiety and risk underperforming. Positive self-talk and focusing on skills help prevent choking in high-pressure situations.
Q: How does focusing on the present moment help performance?
A: Concentrating on the current play or action keeps athletes from overthinking outcomes or past mistakes. Staying present helps kids perform at their best under pressure.
Q: Can recalling past successes improve performance under pressure?
A: Yes. Reflecting on positive performances builds confidence and provides a mental template for handling stress. This helps athletes manage nerves and stay composed in future competitions.
4 Ways How Choking Hurts Athletes’ Performance
Kids Sports Psychology expert Patrick Cohn, Ph.D. has helped athletes for over 35 years to enhance their performance. Dr. Cohn earned a master’s degree in sports psychology from CSUF and a Ph.D. from the University of Virginia, specializing in Applied Sports Psychology. Today, he is the president and founder of Peak Performance Sports, LLC in Orlando, Florida.