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What Mental Strategies Help When Starting a New Sport?

Writer's picture: Alyssa Zajdel, PhDAlyssa Zajdel, PhD

What Mental Strategies Help When Starting a New Sport?

Starting a new sport can be an exciting yet challenging experience. Whether it’s learning a new skill, meeting teammates, or adjusting to a different physical routine, embracing the mental aspect of this transition is crucial for building confidence and enjoying the process. Developing specific mental strategies can ease the transition and help athletes of all ages stay focused, motivated, and resilient as they take on new challenges.


Here are some effective mental strategies that can support athletes when starting a new sport:


1. Set Clear, Achievable Goals


When starting a new sport, it’s easy to feel overwhelmed by the sheer amount of learning involved. Setting clear, achievable goals can provide direction and focus, giving athletes a sense of accomplishment even with small wins. Begin with short-term, process-oriented goals that focus on effort, learning, and steady improvement, rather than immediate results. For example, rather than setting a goal to “win a game,” try “practice this skill for 20 minutes every day” or “attend all practices this month.”


As confidence builds, setting specific performance-based goals (such as learning a particular technique) can motivate continued progress. Breaking down complex skills or outcomes into smaller steps helps keep the process manageable and rewarding.


2. Practice Self-Compassion


Starting something new often means facing mistakes, feeling clumsy, or not progressing as quickly as expected. Practicing self-compassion helps manage self-criticism that can arise in these situations. Athletes who approach themselves with kindness, patience, and encouragement are more likely to stick with the new sport and enjoy the process.


When mistakes happen, try to reframe them as part of the learning journey. Remind yourself that everyone experiences setbacks when learning something new and that mistakes are simply opportunities for growth. Self-compassion fosters resilience, which is key to maintaining confidence and motivation through the inevitable ups and downs of learning a new sport.


3. Visualize Success and Prepare for Challenges


Visualization, a technique used by many professional athletes, is the mental practice of imagining yourself successfully performing a skill or experiencing a positive outcome. Before training or a game, take a few moments to visualize yourself moving with confidence, making accurate plays, or communicating well with teammates. Engaging in positive visualization can reinforce motivation and belief in your abilities, even if you’re just starting.


Equally important is mental preparation for challenges. Visualize scenarios that may feel uncomfortable, like trying a new drill or communicating with a new coach, and imagine yourself handling them calmly. This approach helps normalize potentially intimidating situations and builds mental flexibility for navigating unexpected situations.


4. Stay Present and Embrace a Beginner’s Mindset


A beginner’s mindset—approaching the sport with openness and curiosity—can alleviate the pressure of immediate success. Being fully present during each practice session, focusing on learning rather than outcomes, allows athletes to experience the sport with fresh eyes, enthusiasm, and less judgment.


Mindfulness practices, like deep breathing or focusing on body sensations, can help bring attention back to the present moment. Staying present enables athletes to absorb each part of the learning process and avoid comparing themselves to others who might be more advanced. Remember, everyone was a beginner once, and each small improvement is a step forward.


5. Focus on Building Relationships


If you’re joining a team, take the time to get to know your teammates and coaches. Building positive relationships can make practices and competitions more enjoyable and relieve social anxiety that can arise when entering a new environment. Simple actions, like introducing yourself, asking questions, or offering encouragement, can go a long way in building camaraderie and trust with others.


If nerves make socializing challenging, set small goals like learning a new teammate’s name or offering a compliment during practice. Developing social support helps create a sense of belonging, which is essential for staying motivated and feeling comfortable within the new sport.


6. Develop Resilience by Celebrating Progress Over Perfection


New athletes often experience fluctuations in performance as they learn new skills. To avoid frustration, focus on celebrating progress rather than aiming for perfection. Acknowledge improvements, however small, and take pride in each step forward.


Keeping a journal of achievements—like “I learned how to pass the ball accurately today” or “I showed up to every practice this week”—can serve as a record of growth. This approach not only builds self-esteem but also reinforces the importance of consistency and effort over flawless performance. Over time, resilience strengthens as athletes realize that growth is a gradual, rewarding process.


7. Seek Guidance and Embrace Feedback


Constructive feedback from coaches or mentors can speed up the learning process, but it’s natural to feel a bit vulnerable when receiving critiques. Instead of viewing feedback as criticism, try to see it as an opportunity to improve and grow. Remember, everyone benefits from guidance when learning new skills.


If a coach gives specific advice, listen actively and ask clarifying questions if needed. Applying this feedback without judgment builds mental flexibility and openness, two essential traits for improving in any sport.


Conclusion: Building Mental Strength Through New Experiences


Starting a new sport is a mental and physical journey that involves excitement, challenges, and growth. By setting clear goals, practicing self-compassion, visualizing success, staying present, building relationships, focusing on progress, and embracing feedback, athletes can make the experience both fulfilling and enjoyable.

With each practice, athletes not only enhance their physical skills but also build mental strength, resilience, and a deeper understanding of themselves. Embracing the mental side of starting a new sport makes the journey richer and helps athletes overcome challenges with confidence.


Ready to build mental strength as you start a new sport? Connect with our sport psychology team to develop strategies for success.



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I specialize in working with driven young adults who are struggling with overthinking or self-doubt in their sport or career.

 

They want to stop comparing themselves so they can finally feel confident and like they're "enough."

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Email Alyssa | 414-235-7683

9120 W. Hampton Ave #110 Milwaukee, WI 53225

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