Embrace the Olympian Mindset: How You Can Train Your Mind Like a Champion

We might not have the lightning speed of Usain Bolt or the superhuman hangtime of Simone Biles, but there’s one thing we can emulate from these Olympic legends: their mental game. The secret sauce to Olympic greatness isn't just in the athletes’ muscles–it is in their minds. Most of what Olympians do to prepare for competition isn’t otherworldly at all. 

That’s why I am writing this blog about how Olympians mentally prepare before competition. I want to share the deep, dark secrets of how Olympians give themselves an edge to compete. Spoiler alert–their secrets aren’t deep or dark, and you can use them, too!

Here’s an approachable guide to the mental skills Olympians use to prepare themselves for competition, such as pre-performance routines, goal-setting, relaxation, and imagery.

Pre-Performance Routines: Your Secret Weapon

Olympians swear by their pre-performance routines (PPRs). Think of them as your personal ritual to get into the zone. Four-time Olympic basketball champion Diana Taurasi, for example, does a routine before every free throw: a few dribbles, a spin of the ball, and a deep breath. This isn't just superstition—it's science. 

A study found that PPRs help athletes maintain focus and reduce anxiety, leading to better performance (Rupprecht, Tran, & Gröpel, 2021). Your PPR serves as a refuge when the lights are brightest. It’s something you can lean on when your mind and body are pushed to extremes.

Develop a Routine: Your Secret Weapon

A strong PPR includes three aspects: an action, a thought, and a feeling (Miller, 2018). So, as Taurasi spun the ball in her hands, she told herself a phrase or mantra to give herself confidence, which, in turn, helped her feel confident she would make the shot.

TOPPS Tips:

• Routine Building: Develop a simple routine before your next workout. You could try listening to your favorite pump-up song, putting your shoes on in a certain order, or taking a few deep breaths. This is personal and for you. The goal is to activate the mind and body to be ready to perform.

• Self-Talk Statements: Create a mantra or phrase you could say to yourself before training or during performances that can help reset your mind and focus on the task at hand. Many performers choose to remind themselves of their resilience and capability with phrases like “You got this” or “Always follow through.” Your mantra can be motivational or instructional on technique. There is no right or wrong, just a phrase that activates your mind. Feel free to be as creative and weird as you like. 

• Imagery: During your routine, take a moment to visualize yourself executing flawlessly. Try to make your imagery as lifelike as possible. Engage all of your senses, like how the air smells, the crowd sounds, or your sweat tastes. Believe it or not, performing a mental dress rehearsal like this builds the same neural pathways as physically doing the act (Pearson et al., 2015). Research indicates the use of imagery can have profound benefits for performance, including enhanced motor skills, focus, and confidence (Frank et al., 2023).
  

Consistency is key! Like any other skill, refining your pre-performance routine takes practice. Over time, your body and mind will recognize the cues and switch into performance mode when it is time. 

Goal-Setting: Chart Your Path to Success

Olympians don’t just wing it; they set clear, measurable goals. Michael Phelps famously pushed himself every day to be a little bit better than he was the day before, which is how he ended up with 23 gold medals. His giant feet and exceptionally long torso didn’t hurt, either.

Small challenges can help you stay motivated and track your progress. Research shows that setting specific, achievable goals can significantly enhance performance (Van Raalte, Vincent, & Brewer, 2016). Here at TOPPS we like to say, “Don’t be SMART, be SMARTER” when setting goals.

TOPPS Tips: 

• Set a SMARTER goal (Specific, Measurable, Adjustable, Realistic, Time-bound, Evaluate & Reset) for your next milestone.

•  For example, instead of saying, "I want to get fit," try, "I will run a 5k in under 30 minutes within the next three months." 

• Set Intentions: Break down your larger goals into smaller daily intentions that build into your overall goal. 

• Write Your Goals Down: Research shows that those who write goals down are 42% more likely to reach them vs. those who don’t (Matthews, 2015). Put your written goals somewhere you will see them every day.
  

Make sure to start off at a comfortable pace. You don’t want to burn yourself out. The biggest goal-setting problem people face is setting too many goals or goals that do not have a specific timeframe. Don’t be afraid to revisit and adjust your goals. Before you know it, you will have stacked several successful weeks on top of each other, and you will be ready to break your 5K personal record.

Relaxation Techniques: Keep Calm and Carry On

High-pressure situations are a given for Olympians, yet they remain calm and composed. What’s their secret? 

Mitesh Jain, an Olympic pole vaulter turned sport psychology professional, credits Progressive Muscle Relaxation (PMR) for helping him remain poised. ‘One often overlooked aspect of mental preparation is the incorporation of calmness techniques and pre-performance routines into our training regimens,” says Jain (2024). 

Although this technique may sound new, Olympians have used it since Edmond Jacobson published his book Progressive Relaxation in 1938. PMR has been proven to reduce stress and improve focus when athletes need it most (Mesagno, Hill, & Larkin, 2015). Just ask Olympic gymnast Stephen Nedoroscik, how well it works! 

TOPPS Tips: 

• Find a Quiet Space: Ensure you’re in a calm environment free from distractions.

• Get Comfortable: Sit or lie down in a comfortable position.

• Tense and Release: Begin with your feet, tense the muscles for about 5-10 seconds, then slowly release. Move systematically up your body—legs, abdomen, arms, neck, and face. Breathe deeply the whole time.

• Focus on the Sensation: Pay attention to the difference between tension and relaxed state. (Jacobson, 1938).
  

TOPPS Takeaways

Training your mind like an Olympian or any high performer is more than just physical prowess—it's about harnessing the power of mental preparation. By adopting pre-performance routines, setting clear goals, practicing relaxation techniques, and using mental imagery, you can elevate your athletic performance and achieve your fitness milestones. Remember, these mental strategies are not exclusive to elite athletes; anyone can incorporate them into their daily routines to improve focus, reduce anxiety, and boost confidence. Ready to develop a personalized pre-performance routine? Reach out to TOPPS for expert guidance on creating the right mental preparation plan for you. Your journey to a champion's mindset starts now!

References

Wu, Y., Lukosch, S., Lukosch, H., Lindeman, R. W., McKee, R. D., Fukuden, S., Ross, C., & Collins, D. (2023). Training mental imagery skills of elite athletes in virtual reality. Frontiers in Virtual Reality, 4. https://doi.org/10.3389/frvir.2023.1189717

Jacobson, E. (1938). Progressive relaxation. The University of Chicago Press.

Jain, M. (2024). Olympics: Tested relaxation and pre-performance routine. Mandeha. https://mandeha.com/olympics-tested-relaxation-and-pre-performance-routine/

Matthews, G. (2015). Goal achievement: The role of goal setting, motivation, and self-efficacy. Dominican University of California. Retrieved from https://www.dominican.edu/academics/academic-research/goal-research-summary

Mesagno, C., Hill, D. M., & Larkin, P. (2015). Examining the incremental benefits of pre-performance routines and self-talk for athletes. Journal of Sports Sciences, 33(15), 1571-1579. doi:10.1080/02640414.2014.996684

Miller, A. M. (2018). 5 pre-performance rituals to watch for this Olympics. U.S. News and World Report. https://health.usnews.com/wellness/mind/slideshows/5-pre-performance-rituals-to-watch-for-this-olympics

Pearson, J., Naselaris, T., Holmes, E. A., & Kosslyn, S. M. (2015). Mental imagery: Functional mechanisms and clinical applications. Trends in Cognitive Sciences. 19(10), pg. 590–602. https://doi.org/10.1016/j.tics.2015.08.003

Rupprecht, A., Tran, U., & Gröpel, P. (2021). The effectiveness of pre-performance routines in sports: A meta-analysis. International Review of Sport and Exercise Psychology, 14(1), 23-41. doi:10.1080/1750984X.2021.1944271

Van Raalte, J. L., Vincent, A., & Brewer, B. W. (2016). Self-talk interventions for athletes: A theoretically grounded approach. Journal of Sport Psychology in Action, 7(2), 123-130. doi:10.1080/21520704.2016.1233921