Mastering What You Can Control:

A Guide for Young Athletes

Do your young athletes find themselves consumed by worry before and during competitions? It's a common struggle, but often, that worry stems from trying to manage things beyond their control.

Issues like potential injuries, coach decisions, tough opponents, or even unfavorable weather conditions can weigh heavily on their minds. But here's the thing: dwelling on these external factors only adds unnecessary stress and takes focus away from what truly matters – their own performance.

It's crucial for young athletes to grasp this fundamental lesson: they should concentrate on controlling what's within their power.

Now, this might seem like a minor adjustment, but it's a game-changer. By focusing on the controllables, young athletes gain a sense of agency over their destiny. They realize that their performance isn't solely at the mercy of outside influences.

For instance, while they can't dictate how much playing time they receive from their coach during a game, they can control their effort and attitude during practice. They can control their mindset.

Even in the face of injury, they still hold power over their attitude, their ability to stay composed, and their overall outlook.

Consider the example of the 2021 Tokyo Olympics amidst the uncertainty of the pandemic. Athletes can adopt a "control the controllables" mentality. Nicole Forrester, a former Olympic high jumper turned mental performance coach, stresses this approach with Canadian athletes preparing for the Games. She emphasizes focusing on what they can control – like nutrition and sleep – while letting go of factors beyond their influence.

Empower your young athletes to keep their focus on what's within their grasp. By concentrating on the controllables, they infuse meaning into their hours of training, the sacrifices they've made, and their relentless pursuit of their goals.

One practical tip for mastering the controllables: encourage young athletes to recognize when they're fixated on circumstances beyond their control and then guide them to shift their perspective. They can start by listing down all the variables of performance that they can influence, regardless of how seemingly small or insignificant they may appear.

For instance, they can control their mindset, their response to challenges, their preparation, and their nutrition.

Conversely, they can't control external factors like weather conditions, field conditions, officiating, or the actions of their opponents.

Help your young athletes break free from the grip of uncontrollable factors. Teach them to identify when they're losing focus and guide them to redirect their thoughts. This shift will not only empower them but also bolster their confidence and success in sports.

Video:

A Great Exercise on Teaching Young Athletes to Control What They Can Control

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Stay resilient,

Coach Dave

Founder Flow State Mentality

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