What Causes Choking?
Summary: Why Young Athletes Choke is often linked to negative self-talk, poor perspective, and misplaced focus on outcomes. Kids who tell themselves they will fail, see pressure as a threat, or concentrate on results rather than the moment are more likely to under-perform. Preventing choking requires positive self-messaging, staying present, and viewing high-pressure situations as opportunities to excel.
Why young athletes choke in competition and others rise to the occasion.
Most young athletes don’t like to hear the word “choking,” let alone admit that they choke. Yet, some athletes believe they “always choke” when the pressure is on.
Choking generally results from kids who under perform in competition compared to how they perform in practice. It deal with three issues….
The first is negative self-talk. If kids tell themselves they will choke over and over or refer to themselves as chokers, they will likely choke when the pressure is on.
Self-talk is powerful. Think of self-talk as a directive. Kids’ self-talk tells them what to do, how to do it, and when to do it.
For example, a young athlete might say, “In the last minutes of a close basketball game (when to do it), I always choke (what to do) and shoot the ball short (how to do it).”
Athletes should send themselves a different message to yield different results. For example, they might tell themselves, “When my legs get tired, make sure I get my legs into the shot and follow-through.” During games, it’s ideal to shorten this message by using cue words such as legs and follow-through.
Second, kids’ perspective is critical. When they view pressure situations as an opportunity to fail or embarrass themselves, they will tense up and play it safe.
In the ninth inning of a tied baseball game, if they see themselves as “chokers,” they will try to avoid striking out instead of swinging the bat and making solid contact.
Young athletes are more successful when they see challenging situations as a chance to shine and help their teams.
A third issue that leads to choking relates to what kids focus on. Concentrating on results, the outcome of a gymnastics routine, missing a game-winning shot or losing a set in a tennis match all create anxiety. And anxiety negatively affects sports kids’ physiology and mechanics, causing them to choke.
Kids need to stay immersed in what they are doing to keep their attention on the moment, freeing their minds and bodies to just perform.
Choking or performing under pressure directly results from kids’ perspective, focus and self-messaging, all of which are under kids’ control. Be sure to remind sports kids that they have control of these three issues.
Blowing a big lead is often due to choking or playing it too safe. The fear of unraveling and losing after having a commanding lead causes athletes to play cautiously and on their heels, instead of on their toes.
The focus always needs to be on the present moment. Kids will under perform or choke when their minds drift away from the moment at hand.
One way for kids to prevent choking is to reframe how they view pressure games. For top athletes, pressure elevates their game when they use the added intensity to go deeper into the zone.
Help kids look at pressure as an opportunity to excel, not an opportunity to fail.
Under pressure, the game is the same with the same size court, rink, or field. The only thing that changes is young athletes’ perspective of the importance of the game!
Why Young Athletes Choke?
1. Teach positive self-talk to prevent choking
Young athletes should replace negative thoughts like “I always choke” with actionable, focused cues. Using short phrases such as “legs” or “follow-through” during competition reinforces proper technique and builds confidence.
2. Reframe pressure situations as opportunities
Help kids see high-pressure moments as chances to shine rather than fail. Viewing challenges positively reduces tension, encourages risk-taking, and improves performance under stress.
3. Focus on the present moment
Choking often occurs when athletes concentrate on outcomes instead of the task at hand. Encourage kids to immerse themselves in the current play, routine, or action to free their mind and body to perform.
4. Control perspective, focus, and self-messaging
These three elements are fully within a young athlete’s control. Remind kids that managing how they think, what they focus on, and how they talk to themselves can prevent choking.
5. Avoid playing too safe under pressure
Fear of losing or blowing a lead causes cautious play and mistakes. Teach athletes to stay engaged, take calculated risks, and maintain active, confident movement during competition.
6. Use pressure to elevate performance
Top athletes harness pressure to enter “the zone.” Encourage kids to view high-stakes games as opportunities to perform at their best, turning intensity into focus and improved results.
Related Kids Sports Psychology Articles:
- How Sports Kids’ Expectations can Become Pressure
- How Choking Hurts Athletes’ Performance
- Helping Young Athletes Stay Calm
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FAQ: Why Young Athletes Choke in Competition
Q: What does it mean when athletes choke in competition?
A: Choking occurs when young athletes underperform in high-pressure situations compared to their usual performance in practice.
Q: What causes young athletes to choke in competition?
A: Choking is usually linked to negative self-talk, a poor perspective on pressure, and focusing on outcomes instead of the present moment.
Q: How can self-talk prevent choking?
A: Positive, focused self-talk replaces thoughts like “I always choke” with actionable cues, helping kids maintain proper technique and confidence under pressure.
Q: Why is perspective important in preventing choking?
A: Viewing pressure situations as opportunities to excel rather than fail reduces anxiety. Athletes who reframe challenges perform more freely and effectively.
Q: How can young athletes stay focused during high-pressure moments?
A: Concentrating on the present action, using mental cues, and immersing themselves in the task at hand prevents their mind from drifting to outcomes or mistakes.
Q: Can pressure actually improve performance?
A: Yes. When young athletes learn to use pressure as a motivator, they can elevate their focus, enter the zone, and perform at their highest level.
Why Young Athletes Choke in Competition
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.