Why do some athletes perform better under pressure than others?
When a game is on the line with seconds remaining, some players step up. They want to take the last shot in the fourth quarter, be in the batterís box with two outs in the ninth inning, take the penalty kick, or attempt the 50-yard field goal to decide the game.
You may think these clutch athletes are just gifted and talented. However, there are countless talented athletes who choke in pressure moments.
Does genetics play a part in performing under pressure? While it may be true that some athletes are more laid back, there is no such thing as a “clutch” gene.
Is being clutch a physical skill? Clutch athletes may have sound mechanics, but many athletes with efficient mechanics underperform when under pressure.
The truth is that performing under pressure is a mental process. Clutch athletes have trained themselves to perform under pressure.
The three mental skills necessary to perform in pressure moments are confidence, focus, and trust.
- Confidence is vital for peak performance under all competitive circumstances. True confidence is stable and does not fluctuate according to the situation.
- Focus is blocking internal distractions (fear of failure, doubts, potential outcomes) and external distractions (crowd noise, opponents, environment). When you focus on what you need to do in the moment, you remain calm and composed.
- Trust is believing in your skills and training. Trust allows you to play instinctively, perform at your peak without hesitation, and let your skills naturally take control.
Performing under pressure does not always mean succeeding under pressure. You will not sink the final shot 100 percent of the time or hit a walk-off single to win the game every time your team is behind in the ninth inning.
Being clutch is wanting the opportunity and knowing you can rise to the occasion when necessary.
In Game 3 of the 2024 WNBA Finals, the New York Liberty faced the Minnesota Lynx. With the game tied at 77 and the†clock ticking down from seven seconds, Sabrina Ionescu hit a 28-foot step-back three-point shot with 1 second left, giving the New York Liberty an 80-77 come-from-behind victory.
When interviewed after the game about her confidence and performance under pressure, Ionescu stated that she had prepared and trained for this moment the entire season.
IONESCU: “I would say I visualize a lot when I’m practicing in the offseason, the night before a game, the day of a game. I’m always visualizing different scenarios and putting myself in tough situations. Obviously, I didn’t play my best tonight, but finding a way to continue to stick with it … I feel like that’s been a big growth for me, whether the ball is going in or not.”
Even though Ionescu was not having her best game, she wanted the ball with the game on the line. Ionescu was able to put the early part of the game behind her and, without fear, attempt the winning shot.
As you can clearly see, performing under pressure is a trainable mental skill, a skill available to every athlete if they are willing to dedicate themselves to mental training.
While you can create pressure scenarios during practice, such as running a 2-minute drill, shooting competitions, or practicing with loud noises blasting from speakers, visualization adds another level.
Visualization allows you to replicate the feeling of a pressure moment and see yourself successfully performing in those clutch moments.
Related Sports Psychology Article
- Pressure is Self-Induced by Expectations
- How to Perform Under Pressure with Confidence
- How to Compete Well in Pressure Moments
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