Summary: Figure skating requires intense mental focus and staying focused to perform complex routines under pressure. Practicing competitive routines daily helps skaters build confidence and consistency. Repetition strengthens both mental and physical skills, making high-pressure performance more reliable. Visualization techniques allow athletes to rehearse elements mentally, maintaining technique even during rest or injury.
Mental focus is especially critical in figure skating, where skaters have just four and a half minutes to perform over a dozen high-risk elements with confidence and accuracy, says Scott Smith, an internationally competitive figure skater and the alternate in the 2006 Olympic games. There are no second chances in skating.
How does he stay focused? “Practice staying focused!” he says. Smith practices his competitive routine as though he is competing: without stopping and with all the difficult elements.
“Each day I learn how to physically and mentally get through my routine better through my successes and my failures,” he says.
Repetition is the key to focus, says Smith. “It gets easier to do something under pressure when you have done it hundreds of times,” he says. “I always feel more confident at an event knowing I have run through my elements more than my competitors.”
In addition to physical repetition, visualization techniques are another way for athletes to attain the benefits of repetition–without wearing out their bodies. “When I was injured, or when needing to rest my body, I would watch videos of myself doing all of my elements really well,” says Smith. “I even closed my eyes and reminded myself how the element feels when I do it correctly. I go through all the mental steps of performing each element.”
Visualizing the elements performed at the highest level helps keep Smith’s mind and body familiar with the important aspects of the difficult elements.
In order to focus during a critical moment or after a mistake, Smith reminds himself of the simple steps he visualized and practiced throughout the year. “I focus on one or two technique words going into each difficult element rather than on the situation,” He says.
“For example, going into a triple axel I think, ‘Bend the left knee and kick the right leg hard on the take off,’ rather than thinking, ‘You better land this because you are trying to make the Olympic team!'”
By maintaining the same focus on the technical components of performing each element, Smith is able to perform the most difficult elements without the weight of the moment affecting his mental game, whether it is at the biggest event of the year, or after a costly mistake.
Learning to focus, he says, is like learning other skills; Athletes need to be committed to practicing it every day.
Staying Focused
1.Practice Competitive Routines Daily
Focus improves when you treat every practice like a real competition. Run through your entire routine without stopping and include all difficult elements to simulate the pressure of an event.
2.Use Repetition to Build Mental Toughness For Staying Focused
Perform elements hundreds of times to strengthen focus under pressure. Repetition helps you feel confident and reduces mistakes during competitions.
3.Apply Visualization Techniques
Mentally rehearse routines and elements, especially during rest or injury. Visualize each element performed perfectly to maintain mental and physical familiarity with key skills.
4.Focus on Technical Steps, Not Outcomes
Concentrate on one or two technique cues for each element instead of the result. Breaking routines into manageable steps keeps your mental game steady and reduces performance anxiety.
Related Sports Psychology Articles
- Teach Sports Kids To Focus on What They Can Control
- Improve Sports Kids’ Confidence and Focus
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The Focused Sports Kid
“The Focused Sports Kid” is two programs in one. There’s a manual for parents/coaches, and a workbook for young athletes.
In addition to learning how to identify their distractions and deal with them, young athletes learn about how and why to focus on sports-specific “performance cues” that will help them feel more confident and excel in sports.
Parents/coaches also learn about these all-important performance cues and why they should help kids focus on them.
FAQ: Mental Focus in Figure Skating
Q: Why is mental focus important in figure skating?
A: Figure skating routines involve many high-risk elements with no second chances. Mental focus helps skaters perform these elements with accuracy and confidence under pressure.
Q: How can skaters practice focus effectively?
A: Skaters should practice their routines as if they are competing, performing all elements without stopping. Repetition builds confidence and prepares the mind and body for high-pressure situations.
Q: What role does visualization play in improving focus?
A: Visualization allows skaters to mentally rehearse elements without physical strain. Watching videos or imagining correct technique helps maintain familiarity with key movements and improves consistency.
Q: How should skaters stay focused after making a mistake?
A: Focus on specific technical steps or cues rather than the outcome. Breaking down each element into simple instructions prevents pressure from affecting performance.
Q: Can mental focus be improved over time?
A: Yes, like other skills, mental focus improves with daily, committed practice and regular use of visualization techniques. Consistent effort strengthens focus and performance under pressure.
Staying Focused When it Matters Most
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.