Have you Ever Experienced a Plateaus in Sports
Summary: Young athletes will inevitably face periods where their performance stalls. To deal with plateaus, kids must vary their training, challenge themselves, and avoid repetitive routines. Plateaus are part of growth, not a sign of failure, and overcoming them requires both physical and mental adjustments. Incorporating new drills, improving conditioning, refining mechanics, and adding mental skills training helps athletes break through performance barriers.
Have you heard the saying, “If you keep doing the same thing over and over, you will keep getting the same results”? How young athletes can deal with plateaus in sports?
The quote emphasizes that young athletes should take a different approach or change their behavior if they want different results. At points in their athletic career, kids will experience plateaus. It’s unavoidable.
Some examples:
- A golfer who consistently finishes in the top ten in tournaments just can’t seem to get over the hump and win a tournament.
- A basketball player has improved their shooting percentage inside the arc but hasn’t been able to raise their three-point shooting percentage.
- A senior national swimmer has been stuck finishing with the same time in the 100 Freestyle for the past year.
Feeling stuck at a particular level is frustrating, especially when sports kids know they are hard workers.
However, plateaus don’t mean athletes aren’t working hard or are in a slump.
Even the hardest-working athletes get stuck. Actually, plateaus are part of the growth process. It’s like a puzzle to figure out. When kids work to find a solution, they will eventually see significant performance gains.
However, many athletes get stuck in plateaus because they get comfortable…
They practice the same things or the same way with little deviation. The reality is that what they have done in the past may not get them to where they want to go in the future.
Kids need to switch things up, whether that’s improving practice intensity, weight training, learning new mental skills or tweaking their mechanics. To break through a plateau, they need something extra or different.
In other words, young athletes must get comfortable being uncomfortable.
Take it from UCLA center Lauren Betts, who helped the No. 1-ranked Bruins to an 18-0 record to start the 2024-25 season.
Betts had a solid season in her sophomore year. However, she wasn’t satisfied with her production. So, Betts worked on her decision-making skills and conditioning in the offseason and preseason and took her game to the next level.
As a result, Betts is having a career year, averaging 20.3 points, 10.1 rebounds, and 2.9 blocks per game. Betts credited UCLA trainer Ashley Samaniego for helping her improve her quickness and mobility on the court.
“On the mobility part, I got to give a shout-out to Ash (Samaniego), our trainer, because he kicked our butts all preseason long,” Betts said.
”This summer, I’m just working on fast sprints, just getting moving a little bit. I think that has to do a lot with how I’m moving [and playing] this year.”
The saying, “If you keep doing the same thing over and over, you will keep getting the same results,” is more than just a catchy phrase; it’s a call to action.
In order to achieve athletic growth and next-level performance, sports kids need to break free of repetitive patterns. The key is to get comfortable with being uncomfortable.
Kids should do something different. This may sound like a simplistic approach, but breaking out of comfort is never easy.
Each week, kids need to challenge themselves. For example, they should commit to 15 minutes of daily mental training or push themselves during conditioning sessions. Remember, tomorrow is built today!
4 Tips on How to Deal with Plateaus
1. Change training routines to break plateaus
Young athletes stuck in performance plateaus should vary their practice. Adjusting intensity, adding new drills, or focusing on different skills helps stimulate growth and improve results.
2. Incorporate mental skills training
Building mental strength is essential for overcoming plateaus. Daily focus exercises, visualization, and goal-setting help kids stay motivated and push past performance barriers.
3. Improve physical conditioning and mechanics
Tweaking mechanics, increasing strength, or working on mobility can create breakthroughs. Athletes who enhance conditioning and refine technique often see measurable performance gains.
4. Embrace discomfort and new challenges
Growth requires stepping out of comfort zones. Encourage young athletes to try unfamiliar drills, increase intensity, or push limits weekly. This approach drives progress and prevents stagnation in sports performance.
Related Youth Psychology Articles
- Help Athletes Get Through Slumps
- Helping Young Athletes Control Emotions
- The Mental Game Challenges of Injuries in Youth Sports
Helping Perfectionist Young Athletes
They’ll Perform More Freely, Feel more Confident, and
Overcome Classic Obstacles that Prevent Them From Meeting Their Potential —in Sports and Life!
Nearly every athlete struggles with some form of perfectionism or fear of failure. In recent weeks I’ve related to you my own son’s struggle with this issue.
Kids who look like stars in practice will often choke up or under perform during games or competition.
Other athletes expect too much of themselves—then get frustrated when they don’t meet their high expectations.
“I use your tips to help a sophomore high school student athlete. Last night, after I gave him some of your email tips – relax, get in the flow of the game, have fun, play by instinct, etc. – He busted loose for a career high 20 points and 15 rebounds!”*
~Bob Heidkamp
FAQ: How Young Athletes Can Deal with Plateaus
Q: What does it mean for young athletes to experience a plateau?
A: A plateau occurs when athletes stop seeing improvement despite consistent effort. It can happen in any sport and is a normal part of athletic growth.
Q: Why is it important to deal with plateaus?
A: Plateaus can stall progress and lower motivation. Learning to deal with plateaus helps athletes continue improving, stay confident, and reach their full potential.
Q: How can young athletes deal with plateaus effectively?
A: Athletes can deal with plateaus by changing their training routines, increasing practice intensity, refining mechanics, and incorporating new skills or drills into practice.
Q: What role does mental training play in dealing with plateaus?
A: Mental training, including focus exercises, visualization, and goal-setting, helps athletes stay motivated, overcome frustration, and push through performance plateaus.
Q: How can athletes embrace discomfort to deal with plateaus?
A: Getting comfortable with being uncomfortable—trying new drills, pushing limits, or increasing intensity—forces adaptation and helps young athletes deal with plateaus and reach higher performance levels.
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.