Mindset - Train Your Mind, Excel in Sport

Courage is not the absence of fear, but the triumph over it. The brave man is not he who doesn't feel afraid, but he who conquers that fear. (Ref. Nelson Mandela)


An athlete’s strength is measured not only by muscles or technique, but by the mind. Mindset is the journey through which we develop awareness, resilience, and inner leadership. On this page, you’ll find tools, stories, and principles that guide you to become the best version of yourself, both on and off the field. Too often in sports, a mistake is punished immediately, without understanding whether the execution was good or whether the athlete’s mental state was positive or negative. Coaches focus only on the result, not on the quality of the action, and in doing so, they risk stifling creativity, confidence, and the desire to grow.

The truth is that doing everything correctly doesn’t always lead to the outcome you want. You might take 18 shots, execute 17 perfectly, and make only 15. The point isn’t to fixate on the score, but to recognize and value the quality of your actions: focus on what you can control, not on what’s out of your hands.

Even under pressure, with cameras and spectators watching, if you can maintain focus on controllable actions and manage stress, your performance stays strong. The key is awareness: don’t judge yourself only by the outcome, but by how you play, how you handle pressure, and how well you maintain the quality of your actions. This is the true mindset that builds growth, resilience, and confidence.


Practical Examples:
Pre-game routine: 5 minutes before training or a match, close your eyes and visualize each phase of your ideal performance: running, passing, shooting, breathing exactly as you would in a perfect game.
Positive self-talk: choose a motivating phrase (“I can do this, one step at a time”) and repeat it mentally whenever you feel pressure or doubt.
Process-focused mindset: instead of worrying about the score, focus on the actions you can control: foot positioning, breathing, and technique.

Practical Examples:
Awareness moment: 2-3 minutes before training, close your eyes, take slow deep breaths, and notice your body and emotions. The goal is simply being present without judgment.
Leading by example: during a difficult exercise, support a teammate with encouragement or by showing consistent effort.
Connecting actions to values: pick a small daily action (punctuality, focus, helping a teammate) that reflects your values and practice it consistently.

Practical Examples:
Active micro-meditation: between exercises, pause for 30 seconds, take 3-4 slow deep breaths, focusing on your breathing and relaxing your muscles. This “resets” your mind and restores concentration before continuing.
Mental check-in: halfway through training, pause and ask yourself: “Am I giving my best right now? What’s one thing I can do better immediately?” Then act on that small adjustment.
Micro-goals: instead of focusing on big results, set small, concrete goals during your session: complete each exercise with perfect technique, increase correct repetitions, or maintain focus for the entire set.

Practical Examples:
Pre-training concentration routine: Spend 5 minutes visualizing perfect execution of your actions while taking deep, controlled breaths.
Focus Reset: Between exercises, pause briefly, take a breath, and refocus your attention on the current task.
Attention exercises: Concentrate on small details during training (movements, balance, breathing) to strengthen mental focus.

Practical Examples:
Recognize the emotion: When you feel anxious or pressured, pause and mentally name the emotion ('Anxious' - 'Nervous').
Confidence anchoring: Choose a physical gesture (clenched fist, hand on heart) associated with strength; use it before performing.
Positive self-talk: Identify a negative thought and transform it into a positive command, e.g., 'I’ve got this' instead of 'I can’t do this'.

Practical Examples:
Mindful breathing: Take 3–4 deep breaths before an important exercise to calm your mind.
Secret word: Pick a short word or phrase (“Focus!” “Go!”) to repeat in your mind whenever you feel pressure or judgment.
Mini-visualization: Close your eyes for 30 seconds and imagine executing the exercise successfully, feeling confident and in control.

Practical Examples:
Effort meter: During training, consciously track your effort level and push just a bit beyond your comfort zone.
Post-failure reflection: After a mistake, pause for a moment to note what went wrong and what you can adjust next time.
Daily commitment: Pick one small skill or habit to work on each day consistently, building long-term mental strength.

Practical Examples:
Pre-game huddle focus: Spend 1–2 minutes before practice or games to share a clear goal with teammates.
Positive reinforcement: During practice, actively encourage a teammate who struggles or demonstrates effort.
Mental checklist: Create a short checklist of technical and mental points to focus on before every performance.

Practical Examples:
Trigger routine: Identify a short physical or verbal trigger (tap shoulder, deep breath) to signal focus before high-pressure moments.
Micro-goals: Break a complex skill into 2–3 small, achievable steps and focus on completing each perfectly.
End-of-practice review: Spend 2 minutes reflecting on what went well and what needs improvement, without judgment..


Here, we explore three fundamental pillars of the mental journey:

  1. You Become What You Think – Understand how your thoughts influence your actions, emotions, and performance.
  2. Your Personal Example – Learn to guide through actions, demonstrating real integrity and leadership, not just words.
  3. A Path of Heart – Cultivate wisdom, empathy, and connection with yourself and those around you, transforming your sporting experience into personal growth.

This page is not just theory: it’s a practical guide to training your mind as you train your body. Each sub-page is a step toward a winning mindset - a mindset that prepares you to face challenges, overcome obstacles, and grow as both an athlete and a person.


Identity is our subjective sense of ourselves: our experiences, values, memories, and culture. It is a set of physical and psychological characteristics that define who we truly are and that should not be subjected to anyone else’s will.
- Protecting identity means defending our freedom and uniqueness, staying true to who we are, regardless of circumstances or roles imposed on us.
- Coaches should help athletes develop a “heart-centered mindset” that promotes personal growth and well-being, rather than focusing solely on winning. This approach aims to prevent the destruction of the individual.

Awareness is the ability to fully know and understand oneself: one’s thoughts, emotions, values, strengths, and limitations. All experts in sport psychology and performance agree that awareness is central to an individual’s development.
- It allows for maintaining an authentic identity, even under pressure or in contexts where external schemes or others’ expectations might try to control the athlete or person.
- Awareness helps to differentiate what truly belongs to us (values, motivations, desires) from what is imposed by others or by the rules of the system.
- It promotes personal growth and well-being, as it enables decisions aligned with one’s integrity, preventing the individual from being crushed by others’ ego or obsessive pressure for results.
- In practice, developing awareness means protecting one’s identity, becoming the master of oneself and one’s choices, and recognizing when to step away from toxic or manipulative environments.

Resilience is the ability to face, absorb, and overcome difficulties, pressures, and challenges without losing one’s integrity or authenticity. It is the inner strength that allows a person to get back up after failures, injuries, criticism, or toxic environments, while maintaining a sense of self.
According to perspectives shared by experts in sport psychology:
- Resilience is closely linked to awareness: those who know themselves and their limits can respond more effectively to external stress.
- It is essential for protecting identity: resilient individuals maintain their authenticity even when others try to impose structures, pressures, or rules.
- It promotes personal growth and well-being, as it allows one to learn from difficulties without being destroyed by negative experiences.
- Resilience does not mean only enduring; it also means adapting and making strategic choices, recognizing when to step away from toxic or manipulative environments.