How to Shine under Pressure

How to Shine under Pressure

updated on January 8th, 2025

5 mins read

Pressure is part of football at every level.

Whether it’s a decisive match, a crucial moment in training, or a trial at a new club;

how players handle stress can make all the difference.

And with this guide, you’ll learn how to perform to your best when it matters most.

1) What is Pressure?

Football is unique in its mix of mental and physical challenges.

Pressure can come from tough matches, being watched by scouts, or wanting to meet high expectations.

But pressure doesn’t have to be a negative thing.

Instead, it’s an opportunity to prove your ability.

Seeing pressure as a chance to excel rather than something to fear is a mindset shift that can improve your performance.

2) How Pressure can Affect your Game

Before we discuss ways to overcome pressure, let’s take a quick look at the mistakes players often make under pressure:

Rushing Decisions: Under stress, players often act too quickly and make wrong decisions.

Focusing on Mistakes: Once they make a mistake, they can’t think of anything else. This reduces their focus, and the next mistake only makes it worse.

Lack of/Bad Communication: When players are stressed, they tend to forget to communicate with their teammates effectively and/or positively.

Ignoring Basics: Pressure can make players forget fundamental skills and lose confidence in their own abilities.

3) Ways to Deal with Pressure

1. Visualization & Mental Conditioning

Before a match or training, imagine the positive outcome of scenarios you’ll face:

Scoring a penalty
Beating the goalkeeper in a 1v1
Delivering a perfect pass
Making a crucial defensive tackle

Visualizing your success helps block out negative thoughts and mentally prepares you for real-life situations.

So make this mental preparation, just like physical training, part of your pre-match routine.

2. Controlling the Controllable

Pressure can feel overwhelming, but it often comes from things outside your control—like the expectations of fans or the final score.

A key strategy is to focus on what you can control.

Your Preparation: Train hard, eat well, and rest properly. Knowing you’ve done everything possible to prepare builds confidence.

Your Actions: During matches, focus on making clean passes, staying in position, and supporting your teammates.

Your Attitude: Stay positive even in tough moments. A good attitude can inspire those around you and keep your energy high.

By directing your energy toward controllable factors, you reduce anxiety and increase your ability to perform effectively under pressure.

3. Playing to Your Strengths

In high-pressure moments, your best chance to shine lies in leveraging your strengths.

Every player has unique abilities - whether it’s powerful shooting, quick dribbling, or sharp defensive instincts. Use them!

Embrace Your Strengths: Identify what sets you apart and use it to make an impact during matches. For example, if you excel at free kicks, don’t shy away from taking them when the opportunity arises.

Balance Training: Spend time improving both your strengths and weaknesses. However, during matches, focus on showcasing your strongest skills.

Be Confident: Trust in your abilities. Fear of making mistakes often holds players back, but confidence in your strengths helps you stay composed under pressure.

Scouts and coaches are drawn to players who confidently express their unique skills. Playing to your strengths is one of the most effective ways to stand out.

So remember: pressure doesn’t have to be a burden!

It’s an opportunity to shine.

Focus on your strengths, train your mind, and stay calm, and you will rise to the occasion.

Handling pressure is a skill that separates good players from great ones.

Embrace the challenge, and use it to become the best version of yourself on the pitch.

And if you want to dive even deeper into the topics of mental conditioning and achieving your “flow state,” click below to watch the full masterclass.