The science behind Mindset Skills for junior athletes
Data on the effectiveness of sports mindset training has increased significantly in the past 2 decades
I love scientific data. Evidence-based, methodologically sound, reliable data. At its most basic level, it tells a story, signals a trend, confirms or negates a hypothesis and can inform many industries how to produce better outcomes. Quality data can benefit specific individuals or have a global impact.
I spent a long time studying data, mostly in the areas of youth development, sport and mental health. I have utilised data in various ways in my professional roles, particularly to inform program design and development for young people and athletes, as well as to guide my coaching practice.
Over the past 25 years, there has been a substantial growth in scientific research examining the effectiveness of mindset and mental skills training for athletes [1]. This research spans populations ranging from Olympic-level competitors to collegiate and junior athletes. Several factors likely contribute to this expansion, including an increased emphasis on athlete mental health and wellbeing, advancements in research methodology, and significant progress in neuroscience—particularly in the understanding of neuroplasticity. Greater insight into how the brain forms, strengthens, and adapts neural pathways has enabled more precise measurement of brain activity, enhancing our understanding of how and why mindset strategies such as visualisation influence athletic performance.
During my professional playing career more than two decades ago, I routinely used mindset strategies learned from sports psychologists, which was common practice among elite athletes at the time. While the field of sports psychology was well established, the scientific evidence supporting the effectiveness of these techniques was not as robust as it is today. Nonetheless, their impact was evident in practice. Basically - we knew it worked because we experienced its benefits first hand.
What the research on sports mindset training is telling us
Fast forward to today, and the growing body of scientific data now validates what athletes and practitioners understood many years ago. What the research has provided is a deeper understanding of the mechanisms underlying the ‘why’ and ‘how’ of sports mindset work.
What is particularly evident is the extent of which mindset skills training for athletes is now supported by empirical evidence. Research demonstrates that mental skills training can positively influence athletic performance, wellbeing, confidence, concentration, motivation, training efficiency and athletic longevity, among other outcomes.
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For example, studies on affirmations—repeated positive self-statements—demonstrate measurable changes in brain activity [2] [3]. Research has identified how repetition strengthens neural pathways, leading to improvements in confidence, self-esteem, resilience, motivation, habit formation, and overall athlete wellbeing.
Visualisation, also referred to as imagery, is one of the most extensively researched mindset techniques in sport. The evidence consistently demonstrates a clear correlation between the use of visualisation and improvements in athletic performance. [4] [5]
Another significant area of research explores the impact of breathwork on athletes. Breathwork is the conscious regulation of breathing, and has been a central component of yogic traditions for thousands of years. More recent studies highlight the positive effects of breathwork on athlete’s decision-making, emotional regulation, focus, stress reduction, and an athlete’s capacity to perform under pressure.[6] [7]
One of the most compelling areas of emerging research is the relationship between gratitude—the intentional appreciation of positive aspects of one’s life—and athletic performance. [8] [9] Several studies indicate that athletes who regularly practice gratitude experience reduced stress, greater enjoyment, stronger team connection, a more positive mindset, increased resilience, improved sleep quality, and decreased levels of burnout.
How athletes benefit from better quality data
These examples represent only a portion of the growing body of high-quality scientific research that highlight the benefits of mindset skills training for sport. Importantly, this evidence allows practitioners to design and implement more effective, data-informed programs that align with best practice.
The ongoing research in this field is an exciting development for those working with athletes across all levels and age groups. More precise and reliable data enables refinement of mindset techniques and tools, ultimately supporting athletes to achieve improved outcomes—whether their goals relate to performance, wellbeing, connection, enjoyment, or long-term engagement in sport.
References:
[1] Smith, B., Roderick, M., Hockin-Boyers, H., Monforte, J., Williams, T.L., Jachyra, P., Dodd-Reynolds, C., Phoenix, C. (2025). 25 years of qualitative research in sport and exercise Psychology: How did it Go? and what now? Journal of Sport and Exercise, (81) https://linkinghub.elsevier.com/retrieve/pii/S1469029225001578
[2] Cascio, C. N., O’Donnell, M. B., Tinney, F. J., Lieberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2016). Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience, 11(4), 621-629. https://doi.org/10.1093/scan/nsv136
[3] Hatzigeorgiadis, A., Zourbanos, N., Galanis, E., Theodorakis, Y. (2011). Self-Talk and Sports Performance: A Meta-Analysis. Perspectives on Psychological Science, 6(4), 348-56.
[4] Predoiu, R., Predoiu, A., Mitrache, G., Firanescu, M., Cosma, G., Dinuta, G., Bucuroiu, R,A. (2020). Visualisation techniques in sport - the mental road map for success. Discobolul – Physical Education, Sport and Kinetotherapy Journal, 59(3), 245-256.
[5] Volgemute, K., Vazne, Z., Malinauskas, R. (2025). The benefits of guided imagery on athletic performance: a mixed-methods approach. Frontiers in Psychology, 11(16). ps://doi.org/10.3389/fpsyg.2025.1500194
[6] Hunt, Melissa G., et al. "Positive Effects of Diaphragmatic Breathing on Physiological Stress Reactivity in Varsity Athletes." Journal of Clinical Sport Psychology, vol. 12, no. 1, Mar. 2018, pp. 27-38.
[7] Khng, K.H. (2016). A better state-of-mind: deep breathing reduces state anxiety and enhances test performance through regulating test cognitions in children. (2017). Cognition and Emotion, 31. https://doi.org/10.1080/02699931.2016.1233095
[8] Chen, L. H., & Kee, Y. H. (2008). Gratitude and adolescent athletes' well-being. Social Indicators Research, 89(2), 361–373. https://doi.org/10.1007/s11205-008-9237-4
[9] Chowdhury, M,R. (2019). The Neuroscience of Gratitude and Effects on the Brain. Positive Psychology. https://positivepsychology.com/neuroscience-of-gratitude/
