How to Mentally Prep Your Athlete for That First Big Test or Tournament

The days leading up to a big test or tournament can be a rollercoaster—for both athletes and parents.

You’ve probably already made sure they’ve practiced the skills. You’ve helped them eat well, sleep enough, and stay organized.

But what about the part that actually determines how they show up when it counts?

That’s right—we’re talking about mindset.

Physical Prep Matters. But Mental Prep is the Game Changer.

Even the most talented athletes can crumble under pressure when their mindset isn’t ready.

Whether it’s performance anxiety, fear of failure, or perfectionism, the internal game is often what holds them back—not a lack of ability.

The good news? Just like physical skills, mental readiness can be trained.

Here’s a simple but powerful mental prep timeline you can start using this week—whether your athlete is heading into a big game, a big test, or a tournament they’ve been working toward.

Your Athlete’s Mental Prep Timeline

🗓️ 5 Days Out: Visualize + Breathe

Start introducing calming strategies and mental rehearsals.

• What to do: Have your athlete visualize themselves performing well in key moments. Not perfectly—just calmly, confidently, and in control.
  
• Bonus tip: Pair visualization with deep, rhythmic breathing to train their nervous system to stay regulated.
  
  

🗓️ 3 Days Out: Reflect on Past Wins

Confidence grows from seeing how far they’ve come.

• What to do: Spend a few minutes recalling a challenge they’ve already overcome—whether in school, sports, or life.
  
• Bonus tip: Ask them, “What did you do then that helped you get through it?”
  
  

🗓️ 1 Day Out: Light Review + Relax

This is NOT the time to cram or overthink.

• What to do: Do a short review of logistics or plans if needed—but keep it light. Then, encourage some downtime: go for a walk, listen to music, or watch something funny.
  
• Bonus tip: Normalize rest as part of high performance—not a threat to it.
  
  

🗓️ Day Of: Grounding Rituals + Self-Talk

How your athlete starts their day sets the tone.

• What to do: Support a calm morning. Help them choose one grounding ritual (breathing, music, a positive mantra) and encourage self-talk like:
  “I’ve done the work. I know how to show up. Let’s go.”
  
• Bonus tip: Limit comparison or “hype talk”—focus on trust instead of pressure.
  
  

Final Thoughts: Build Routine → Build Belief → Build Performance

This prep plan isn’t just about one event.

It’s about helping your athlete build routines that build belief.

When mental prep becomes part of their rhythm, it doesn’t just boost performance—it builds resilience, too.

So as that big day approaches, remember: sharpening their mindset is just as important as sharpening their skills.

You’ve got this. And so do they.