As a psychologist who works with young athletes, when I first meet new clients, parents or coaches often tell me they want me to help the athlete feel more confident. But I will not. I understand why this seems like a reasonable expectation of a psychologist; however, I won’t ever suggest to an athlete that they should feel confident to succeed. Confidence is not the magic ingredient for improved performance.
Confidence is an emotion, and let’s be honest, feelings can not be relied upon; they come and go as quickly as the weather (in Tasmania) changes. However, I will endeavour to help an athlete appreciate and rely on their competence. An athlete’s level of competence is more reliable and measurable, and what’s more, it is within their control to improve.
Coaches and sports psychologists frequently emphasise the importance of believing in oneself, visualising success, and maintaining a positive attitude. While there is undoubtedly value in confidence and self-belief, it’s essential to recognise that feeling any particular way (happy, pumped, ‘in the zone’, or confident) before competition is not the magic bullet of optimal performance.
Competence refers to an individual’s skill, knowledge, and ability level derived from hours of training or competition. Competence involves having the technical, tactical, physical, and mental abilities necessary to perform. Competence is more stable and reliable than confidence, which can fluctuate based on external factors such as performance outcomes, the weather or feedback from others.
An athlete’s ability to recognise their competence is vital because it allows them to rely on their abilities rather than feelings. When an athlete is competent, they have the necessary skills and knowledge to perform well under pressure. They don’t need to feel confident or “in the zone” to execute their techniques effectively. Instead, they can use their expertise and experience to make split-second decisions, adjust to changing circumstances, and perform at their best.
Obviously, in addition, competence can lead to greater confidence over time. When athletes see that their hard work and training have paid off in improved skills and abilities, they naturally feel more confident in their ability to perform. In contrast, focusing on confidence alone can be fragile and unsustainable, as it may only sometimes align with reality.
To illustrate this point, consider the example of a soccer player told to focus on feeling confident before a big game. While this may help them initially feel better about themselves, it will only translate into an improved performance if they have the necessary technical skills or tactical understanding of the game. On the other hand, if the same player has spent hours practising their passing, dribbling, and shooting, they are much more likely to perform well, regardless of their confidence level going into the game, especially if this time spent training is recognised and acknowledged overtly
Of course, this is not to say confidence is irrelevant in sports. Some evidence suggests that moderate levels of confidence can be beneficial for athletes, particularly when they need to take risks or push themselves beyond their comfort zone. However, it’s essential to recognise that confidence should not be spoken about as a critical part of optimal performance, it’s nice to have, but it is not the key to success.
So, what can athletes do to cultivate competence in their sport? Here are a few suggestions:
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Practice regularly and intentionally: Dedicate time and effort to improving your technical, tactical, physical, and mental abilities through deliberate practice. Seek feedback from coaches or teammates to identify areas for improvement.
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Learn from mistakes: Rather than getting discouraged by failures or setbacks, use them as opportunities to learn and grow. Analyse what went wrong and how you can do better next time.
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Develop a growth mindset: Embrace challenges and view them as opportunities for growth rather than threats to your self-esteem. Believe that your abilities can improve with effort and perseverance.
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Surround yourself with supportive people: Seek out coaches, teammates, and mentors who believe in your potential and can offer constructive feedback and encouragement.
In conclusion, while confidence is often touted as a critical component of optimal performance, this can be an unhelpful and sometimes even damaging message. Rather than simply telling athletes to feel confident, coaches and other support people should emphasise the importance of an athlete recognising their level of competence because that is something to be relied on, especially when their confidence takes a hit.
References
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Bar-Eli, M., Tenenbaum, G., Pie, J. S., & Btesh, Y. (2000). Quantitative analysis of athletes’ self-talk. The Sport Psychologist, 14(2), 140-151.
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Hanton, S., Fletcher, D., & Coughlan, G. (2005). Stress in elite sport performers: A comparative study of competitive and organizational stressors. Journal of Sports Sciences, 23(10), 1129-1141.
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Magyaródi, T., & Németh, Á. (2019). The role of mental skills in sport: A brief review of literature. Journal of Physical Education and Sport, 19(4), 2364-2370.
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Orlick, T., & Partington, J. (1988). Mental links to excellence. The Sport Psychologist, 2(2), 105-130.