How Young Athletes Can Manage Performance Anxiety with Mindfulness and Visualization

Hey there, amazing sports parents and coaches! If your young athlete has ever felt nervous before a big game—you’re not alone. Performance anxiety is one of the biggest challenges young athletes face today, with pressures from competition, social media, and high expectations taking a toll. At The Purpose Driven Athlete, I’ve spent over 20 years helping kids ages 8–18 build mental toughness, and I’m here to share two powerful tools to manage anxiety: mindfulness and visualization. Let’s help your athlete stay calm, focused, and ready to shine!

Why Performance Anxiety Is a Big Deal for Young Athletes

In 2025, young athletes face more pressure than ever. Whether it’s the fear of making a mistake, or the stress of performing under pressure, anxiety can stop kids from enjoying sports and reaching their potential. Research shows that up to 40% of youth athletes experience performance anxiety, often leading to burnout or quitting sports altogether. But the good news? Mindfulness and visualization can help them take control, reduce stress, and perform at their best.

1. Mindfulness: Stay Calm with Deep Breathing

Mindfulness is all about being present in the moment, which helps young athletes calm their nerves and focus on what’s happening right now—not worrying about what might go wrong. A simple way to practice mindfulness is through deep breathing. I teach my athletes to take 3 deep breaths: inhale for 4 seconds, hold for 4, exhale for 4. This activates the body’s relaxation response, lowering their heart rate and clearing their mind.

For example, I am working with a client who struggled to refocus when he was behind in the count during baseball games. We practiced taking 3 deep breaths to “reset” his mind, and he said, “I felt ready to hit again!” This small technique helped him stay present, reducing his anxiety and improving his focus. Deep breathing is like a superpower kids can use anytime—before a game, during a tough moment, or even off the field.

Try This: Before a game or practice, have your child take 3 deep breaths (4 seconds in, hold for 4, out for 4). Ask, “How do you feel now?” Encourage them to use it whenever they feel nervous.

2. Mindfulness: Ground Yourself with a Body Scan

Another mindfulness technique is a body scan, where kids notice how their body feels to stay grounded. I often tell athletes to “check in” with their body: “Wiggle your toes—do they feel tight or loose? Now feel your hands—are they sweaty or calm?” This helps them shift their focus from anxious thoughts to their physical sensations, bringing them back to the present.

A younger age athlete I coach, felt nervous before batting because he was scared of getting hit by the baseball. We did a quick body scan: “Wiggle your toes, squeeze your hands, now take a deep breath.” He smiled and said, “My toes feel funny!” That little moment helped him relax and focus on the game instead of his fear. A body scan is a great way to help kids feel in control when anxiety strikes.

Try This: During a break in practice, guide your child to wiggle their toes, squeeze their hands, and take a deep breath. Ask, “What did you notice?” This helps them stay grounded and ready to play.

3. Visualization: Create a Safe, Confident Space

Visualization is like a mental rehearsal—it helps kids imagine themselves succeeding and feeling calm, which reduces anxiety. I teach young athletes to picture a “safe space” where they feel confident and strong. For my younger client, we created a “Safe Spot” bubble— that keeps him safe when batting. Before swinging, he pictures his bubble, takes a deep breath, and says, “I’m safe, I can swing!” This visualization helped him swing at the ball consistently, smiling big as he said, “My bubble worked!”

Visualization works because it activates the same brain pathways as actually doing the action, building confidence and reducing fear. It’s a tool kids can use anywhere—before a game, during a timeout, or even at home—to feel ready and in control.

Try This: Help your child imagine a safe space, like a bubble or a favorite place. Before a game, have them close their eyes, picture it, and say, “I’m ready!” Encourage them to use it when they feel nervous.

4. Visualization: See Yourself Succeed

Another way to use visualization is to imagine success. I encourage athletes to picture themselves performing well—like making a great hit or catching a ball—while feeling calm and confident. One of my middle school athletes, who struggled with focus when behind in the count in baseball, visualized himself hitting a solid pitch after taking deep breaths and saying his Focus Cue, “Lock In!” In our session, he said, “I can see myself hitting it!” This mental picture helped him approach the plate with less anxiety and more focus, improving his performance over time.

Seeing success in their mind helps young athletes build confidence and reduces the fear of failure. It’s like practicing without even stepping on the field, giving them a mental edge when the pressure is on.

Try This: Before bed or practice, have your child close their eyes and imagine making a great play—like hitting a ball or scoring a goal. Ask, “How did it feel to succeed?” This builds their confidence for the real moment.

Helping Young Athletes Thrive Through Anxiety

Performance anxiety doesn’t have to hold your young athlete back. By using mindfulness techniques like deep breathing and body scans, they can stay calm and present. Visualization lets them create a safe space and imagine success, reducing fear and boosting confidence. Together, these tools help kids manage stress, enjoy sports more, and perform at their best—even under pressure.

At The Purpose Driven Athlete, I’ve seen mindfulness and visualization transform young athletes, helping them overcome anxiety and grow into confident, resilient players. Ready to help your child master their mental game? Book a free 15-minute discovery call with me today, and let’s create a personalized plan to make sports a positive, empowering experience for your athlete!

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Coach Dave

The Purpose Driven Athlete
[email protected]
503-351-3812