3 tips to performing well under pressure
What we can learn from penalty shootouts in the World Cup 2022
We’ve seen our fair share of penalty shootouts during the Fifa World Cup 2022.
Scoring a goal from 12 yards might seem easy, but the pressure and expectation makes it that much more difficult.
So what can we learn about performing well under pressure?
It all comes down to having the right mindset.
1. Slow down
Players who hurried through their penalty kicks (prevalent in instant-lose situations) missed more frequently than those who took their time.
Take a breath.
Think about performing well.
Don’t rush.
The many benefits of slowing down:
Be more deliberate with direction
Focus on the highest leverage opportunities
Replenish your energy
Notice things you missed
Slow down to speed up.
2. Embrace the Moment
The more players believe the outcome of penalties comes down to chance, the more likely they are to experience destructive anxiety.
You have to believe that your hard work, effort, and preparation will make the difference.
Constructive anxiety is healthy. Destructive anxiety is not.
Turn destructive anxiety into constructive anxiety by:
Creating a routine
Journalling
Exercise
Scheduling fun activities
3. Embrace the Power of Rituals
The theory of compensatory control provides that when you’re worried, anxious, or stressed, you compensate by seeking control in some other aspect in your life.
Having a ritual makes you feel less anxious and stressed.
England and Tottenham striker Harry Kane follows the same ritual before he takes a penalty.
His ritual:
Adjusts shin pads
Adjusts his socks
Places the ball
Straightens his shirt
Takes the same number of steps back
This is why he boasts an 84% success rate in penalty conversion, compared to the average rate of 75%.
Rituals don’t always work (cue that penalty miss vs France), but they increase your likelihood of success.
Create your own ritual.
Merry Christmas and Happy Holidays!