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Mental

Dealing with Pressure

Learn to perform when it matters most and handle high-stakes situations.

Pressure is a constant in football - big matches, important moments, expectations from coaches and parents. This guide covers how to manage nerves, how to stay calm under pressure, and how to reframe pressure as an opportunity rather than a threat. The best players thrive under pressure because they've learned to control their response to it.

Key Points

1Pressure is a feeling, not a fact - your body reacts to perceived threat
2Breathing techniques calm your nervous system
3Focus on the process (what you do), not the outcome (what happens)
4Pressure is a privilege - it means you're in a position that matters
5Routine and preparation reduce uncertainty, which reduces pressure
6Reframe nerves as excitement - your body is preparing to perform

Training Drills

✓Practice under pressure - add consequences to training drills
✓Breathing exercises before matches and during breaks
✓Pre-match routines that ground you and reduce anxiety
✓Visualisation of high-pressure moments and successful outcomes
✓Progressive exposure - gradually increase stakes in training
✓Penalty practice under simulated pressure

Learn From the Pros

Gareth Southgate - overcame penalty miss to manage England under pressureLionel Messi - delivered under immense pressure throughout careerMary Earps - saved penalty in World Cup finalSergio Ramos - never shirked big moments (penalties, crucial goals)Megan Rapinoe - thrived in high-pressure World Cup matches

Ask FootballGPT

“How do I stop being so nervous before matches?”

“Why do I choke in important moments?”

“How can I stay calm when everyone is watching?”

“What should I do when I feel overwhelmed?”

Frequently Asked Questions

How do I stop being so nervous before big matches?

You can't eliminate nerves entirely - they're your body preparing to perform. But you can manage them. Deep breathing slows your heart rate. A consistent pre-match routine creates familiarity. Focus on what you control (your preparation, your effort), not what you can't (the outcome). Nerves are normal.

Why do I perform worse when it matters most?

Pressure makes you overthink, which disrupts the automatic skills you've trained. The fix is to focus on the process (the action), not the outcome (what it means). In a penalty, focus on your technique, not on the importance of scoring. Train under pressure so it becomes familiar.

What should I do when I feel overwhelmed during a match?

Slow, deep breaths to calm your nervous system. Focus on the next action, not the whole match. Break it down - "win this duel, complete this pass." One thing at a time. And remember, it's just football. Perspective helps - nobody will remember this match in a year.

How do elite players stay so calm under pressure?

They've trained it. Repeated exposure to pressure makes it familiar. They use routines, breathing techniques, and focus strategies. And they reframe pressure as excitement, not threat. Their heart rate still spikes - they've just learned to perform despite it.

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