Confidence and Pressure
How Do I Practise Under Pressure?
Rhema Adelaja · National Champion & 4x DUX
Pressure in practice works best when it is close to competition but not identical. Add a consequence beyond the session, copy the mental demands of a match, and judge the session by how well you kept your focus. Ask your coach to help you set it up.
The answer
- Pick one skill you want to hold up in competition.
- Add a consequence that reaches beyond the session. For example, tell a teammate your target and report back to them afterward.
- Copy the mental demands of competition. Use whatever your sport has on match day, such as a limited number of attempts, a clock or teammates watching.
- Aim for close to competition, not the same as competition. You do not need to recreate the full pressure of a final.
- Judge the session by your focus, not only the result. Pressure is a focus problem, not a character problem.
- Ask your coach to build one pressure drill into a session.
For information only. This is general information for student-athletes, not medical, legal, financial or professional advice. Talk to a qualified professional about your own situation. Terms
Rules and amounts change. Check the official source before you act. Last checked: 2 November 2026.