In the competitive world of sports, where every second and decision counts, athletes often find themselves overwhelmed by factors beyond their control—referees' calls, weather conditions, a late bus, or the strategy being used by their team or opponents. However, the secret to consistent sports performance and mental resilience lies in a simple yet powerful mindset shift: focusing energy on what you can control and letting go of what you can't.

The Power of Focus for Athlete Performance

Imagine a basketball player obsessing over a missed shot or a soccer player frustrated by the referee's decision. If you play, coach, or parent an athlete in youth sports- you probably don't have to try too hard to imagine either of those scenarios.

These reactions drain mental and physical energy, leaving little room for what truly matters—executing the next play. That's why athletes that learn to master their ability to place focus on their own actions, attitudes and effort develop a competitive edge. The best athletes know how to channel their energy into improving their performance, regardless of external circumstances (out of their control.) This ability to stay grounded in what can be controlled is not just crucial for professional sports but at every level of competition.

Coaches often emphasize the importance of controlling the controllables to build confidence and foster athletic success. By focusing on factors within their control, athletes develop a resilient mindset that enhances their overall athlete performance.

Seven Things Every Athlete Can Control for Improved Sports Performance

To help athletes maintain focus and improve their performance, here are seven key areas within their control:

1. Attitude

Your attitude is the foundation of your success. A positive, growth-oriented mindset can turn challenges into opportunities for improvement. Whether you're facing a tough opponent or dealing with adversity, maintaining a constructive attitude will keep you motivated and focused on your goals.

2. Effort

While outcomes are uncertain, the effort you put into your training and competition is entirely up to you. Consistent effort in practice and games ensures that you are always putting yourself in the best position to succeed.

3. Focus

Staying present and focused on the task at hand is crucial for high sports performance, and it's one of the key pillars in my Think Strong. Play Strong: Mental Performance Coaching program. Distractions, whether external or internal, can hinder your ability to perform at your best. Teaching ourselves to stay focused, or re-gain focus when we feel ourselves slipping, especially during high-pressure situations, will enhance your athlete performance.

If you're a high school, college or club team coach that wants to help elevate your athletes to the highest levels of athletic success and want a certifief mental performance coach lead your group in strategies to start taking control, book a free consultation call.

4. Preparation

Preparation sets the stage for success. From physical conditioning to mental rehearsals, being thoroughly prepared allows you to approach competition with confidence. Proper preparation includes understanding your opponent, honing your skills, and taking care of your body through nutrition and rest.

5. Coachability

Being open to feedback and willing to learn is essential for continuous improvement. Coaches play a vital role in guiding athletes, but it's up to the athlete to be receptive and apply that guidance. A coachable athlete not only improves faster but also builds stronger relationships with their coaches and teammates, fostering a culture of success.

6. Communication

Effective communication with teammates, coaches, and support staff is key to success in sports and beyond. Open communication helps ensure that everyone is on the same page, reducing misunderstandings and promoting teamwork. Whether on the field or in the locker room, being a good communicator will elevate your performance and help your team succeed.

7. Body Language

Your body language can influence both your mindset and how others perceive you. Confident body language not only boosts your own confidence but also sends a message to your opponents that you are in control. Stand tall, make eye contact, and use your body to reinforce your positive attitude and focus. When you walk big, you'll play big.

Athletes at all levels will constantly face situations that are out of their control- from injuries to playing time. However, by focusing on the aspects of the game that they can control, they can improve their sports performance, build confidence, and achieve athletic success. Coaches play a crucial role in helping athletes develop this mindset, but ultimately, it’s up to the athlete to take ownership of their actions, effort, and attitude.

By embracing these seven controllable factors, athletes can stay grounded, focused, and ready to perform at their best—no matter what challenges come their way.

Coach Kristin Tullo is a certified mental performance mastery coach that has worked with athletes as a team coach, a strength coach, and a mental performance coach over the last 10 years. Her signature coaching program, Think Strong, Play Strong teaches athletes skills and strategies to build confidence, improve focus and take control of the controllables for individual and team athletic success.