Expectations and Pressure

Pressure is a natural part of sports, and most athletes can relate to feeling it at some point. As competition intensifies, so does the pressure, and for many, this can be overwhelming.

Pressure often comes from expectations, such as:

I have to be perfect and avoid mistakes.

I must perform well for my teammates.

I can't let my coach down, or I’ll get benched.

Most of the time, this pressure is self-induced. Athletes tend to believe others hold them to the same high standards they set for themselves. However, external sources, like parents or coaches, can also contribute to these feelings.

For some athletes, pressure is motivating; for others, it can be paralysing. High expectations can lead to: Overtrying: Attempting to do too much, aiming for perfection, and avoiding mistakes. Playing it safe: Holding back and performing tentatively to minimise errors. Pressure often intensifies during playoffs or key moments, making it even harder to stay composed.

To manage pressure effectively: Focus on the Process: Shift attention from outcomes to executing your game plan, one step at a time.

Manage Expectations: Let go of rigid standards and stop worrying about what others think. The key is to release the weight of expectations and focus on performing within yourself, whether it’s a regular game or a championship. By freeing yourself from perceived pressure, you’ll set the stage for your best performance.