Confidence is Key in Youth Sports
Summary: Athletes boost confidence by balancing self-belief with managed expectations. High pressure to win or perform perfectly often leads to distraction and reduced focus. Kids should learn to focus on controllable factors such as effort, execution, and mindset instead of outcomes.Warning signs like “I must win” or “Others expect me to be the best” signal that expectations are too high.
Boost Confidence for athletes helps young athletes accomplish a lot in their sport. However, for some athletes, crushing it at a high level can increase the pressure to stay on top or perform consistently at a high level.
High expectations from the outside world and within can cause athletes to feel they are supposed to win or achieve a personal best every time they compete.
When kids have excessively high expectations before competing, distractive thoughts swirl in their mind that detract from their preparation, focus and performance.
While athletes need to be confident in their ability to win, they must also temper their expectations. Boosting Confidence fuels performance while excessive pressure interferes with it.
Managing expectations allows kids to focus on executing their skills rather than obsessing over outcomes. They need to understand that outcomes are not entirely under their control.
Managing expectations is essential for peak performance. Sports kids can temper expectations by focusing on controllable factors such as effort, execution and mindset.
Certain thoughts can alert athletes that their expectations are excessively high. For example, “I need to win since I’m seeded first,” “What will others think of me if I lose,” or “My team expects me to be the best player on the field.”
These early warning signs can inform kids that it’s time to switch their focus.
Athletes can switch their focus away from outcomes by focusing on pre-competition routines, reminding themselves that outcomes are not fully under their control, or telling themselves, “I’ve prepared my best, let ‘s just see what happens.”
The key for kids is to prepare their best, which helps them feel confident in their abilities. The next step is for kids to get out of their own way by letting go of their expectations, trusting their training and putting forth their best effort.
Olympic gold medalist Masai Russell ran the second-fastest 100m hurdles time in history to open the 2025 Grand Slam Track Miami meet. Russell won in 12.17 seconds, five hundredths shy of the world record. Russell was highly confident heading into the track meet.
“I continue to say I’m one of the best hurdlers ever. I’m going to always stand by that,” Russell said. However, Russell understood that excessively high expectations can hold athletes back from competing freely and performing at their highest level.
“I didn’t expect that, but I just went out there and competed. It shows when you turn your brain off and compete, you don’t know what you’re capable of.”
Kids need confidence and tempered expectations to perform at peak.
While confidence lays the groundwork for peak performance, managing expectations keeps them steady, calm and focused during challenging competitions, allowing their talents and training to come forth.
Before every competition, athletes should examine their thoughts and determine if their expectations are problematic–to boost confidence. If their expectations are too high, they should refocus on what they can control: their effort, focus and attitude.
How to Boost Confidence
1.Focus on controllable factors
Teach young athletes to shift their attention from outcomes to controllable elements. Encourage them to focus on effort, execution, and mindset during training and competition. This helps reduce pressure and keeps performance steady.
2.Recognize warning signs of high expectations
Help athletes spot thoughts that raise pressure, such as “I must win” or “What will others think if I lose.” Recognizing these thoughts early allows them to adjust before stress interferes with performance.
3.Build confidence through preparation
Confidence grows when athletes know they have prepared well. Remind them that training and consistent practice fuel trust in their abilities. This lets them compete with focus and calmness.
4.Use pre-competition routines to stay grounded
Guide athletes to use routines that calm their mind before competing. Breathing exercises, positive self-talk, or simple reminders like “I’ve prepared my best” keep them grounded and ready to perform.
Related Kids Sports Psychology Articles:
- Confidence Boosting Strategies for Young Athletes
- How Sports Can Build a Child’s Confidence
- 9 Ways to Build Confidence in Young Athletes
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“As parents, we supply our sports kids with all the best in equipment and coaches. But just having the right mindset using sports psychology is the least expensive and most effective investment in them.”
~Julia Dreyer, sports mom to two champion equestrians
FAQ: How to Boost Confidence in Athletes
Q: Why do young athletes lose confidence before competition?
A: High expectations from themselves or others create pressure. This pressure distracts them from preparation and focus, which lowers confidence.
Q: How can athletes manage high expectations?
A: They can focus on controllable factors such as effort, execution, and mindset. Letting go of outcomes provides a confidence boost and helps them compete more freely.
Q: What are signs that an athlete’s expectations are too high?
A: Common signs include thoughts like “I must win,” “I need a personal best every time,” or “My team expects me to be the best.”
Q: How does preparation boost confidence?
A: Consistent training builds trust in skills and ability. When athletes know they have prepared, they feel calmer and more confident on competition day.
Q: What strategies keep athletes grounded before competition?
A: Pre-competition routines, positive self-talk, and reminders like “I’ve prepared my best” help athletes stay focused and reduce pressure.
Q: Why is balancing confidence and expectations important?
A: Confidence fuels strong performance, but excessive expectations cause stress. Managing both allows athletes to stay steady and compete at their highest level.
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.