Being a soccer player for most of my life, I’ve trained in the rain, lifted in the off-season, run fitness tests I didn’t enjoy in the dead heat of summer, and learned how to take care of my body when it had a hard time returning to play after time off or an injury. Physical training was always non-negotiable. Truthfully, it was always the most focused aspect of being a soccer player at any level.
What no one really taught us early on was this: Your brain needs training too.
I wish brain training was something I was more educated on throughout different levels of competition. The reality was, we would spend hours working on first touch, speed, strength, and conditioning. But, very little structured time on focus, composure, confidence, and decision-making under pressure. Some drills would have these aspects woven in without bringing much awareness to the players. Yet those mental skills are often what separate equally talented players.
If you’re serious about improving your overall performance on the field, your mindset deserves reps just like your body does.
Why Mental Training Matters
Soccer is fast. Decisions happen in a split second. You don’t get long pauses to think through options. Your brain has to process information quickly, regulate emotions, and execute under pressure simultaneously.
When mental skills are untrained, you’ll notice:
- Overthinking before receiving the ball.
- Slower decisions late in games.
- Emotional reactions after mistakes.
- Confidence that fluctuates wildly.
None of those are physical limitations. They’re mental conditioning gaps. The good news? Just like strength, power, speed, and endurance…mental performance improves with consistent practice.
Mental Workout #1: The Reset Drill
Every competitive player makes mistakes. The difference is how long you stay stuck in one.
Practice a structured reset:
- One deep exhale.
- One cue word. (“Next,” “Reset,” “Here”)
- One immediate action. (check to the ball, sprint, communicate)
Use this in training, not just games. Miss a pass? Reset. Lose a 1v1? Reset. Build the habit so it becomes automatic under pressure. You will start to develop a next play mentality the more you practice. You wouldn’t expect to squat heavy weights without proper progression and preparation. Don’t expect emotional control without repetition.
Mental Workout #2: Visualization Reps
Before college games, I used to mentally rehearse the first five minutes of the game. I’d think of my first touch, receiving under pressure, winning a tackle, making a simple pass. It wasn’t dramatic. It was specific visualization of game scenarios where quick thinking and composure are important to performance.
Visualization works best when it’s detailed and short:
- See yourself scanning before receiving.
- Feel your body opening to the field.
- Picture clean first touches.
- Imagine confident communication.
Keep it under five minutes. Focus on execution, not fantasy outcomes. Your brain doesn’t fully distinguish between imagined and real reps. Give it clean ones to integrate into real play.
Mental Workout #3: Controlled Discomfort
Physical training includes stress in the form of sprints, tight spaces, pressure drills. Mental training should include mental stressors, too.
During small-sided games, challenge yourself:
- Demand the ball after a mistake.
- Take responsibility for organizing teammates.
- Stay vocal when you’re tired.
- Choose the brave option instead of the safe one.
Confidence grows when you act in discomfort, not when you wait for fear to disappear.
Mental Workout #4: Attention Training
Focus is a skill. And in a world full of distractions that are present in phones, social media, outside opinions, focus needs strengthening.
Try this simple daily drill:
- Set a 3-minute timer.
- Focus only on your breathing.
- When your mind wanders, gently return it to the moment.
That’s it. You’re building the ability to notice distraction and return to the present. This skill is exactly what you need after a mistake or missed opportunity in a match. Short reps done consistently are more powerful than occasional long sessions.
Mental Workout #5: Post-Game Review Structure
Unstructured reflection turns into overthinking. Structured reflection builds growth.
After games, write one thing you executed well, one adjustment for next time, and one effort-based win (communication, recovery run, resilience).
Keep it short and simple. Close the notebook. Move forward. Just like you train your body with intention, you should train your thinking with boundaries and intention.
Coaches and Parents: Normalize Mental Reps
If you coach or support players, speak about mental training as routinely as fitness. Ask:
“How did you reset today?”
“What was your focus cue?”
“How did you respond after mistakes?”
Celebrate mental wins just like you celebrate the physical wins. When mental skills become part of the culture, players start seeing composure and confidence as trainable tools instead of personality traits.
Building a complete athlete takes a holistic approach.
Physical work builds capacity. Emotional work takes awareness. Mental work builds consistency. One without the other creates imbalances in the athlete. For example, fit but fragile, skilled but hesitant, and talented but inconsistent. The strongest competitors train both physical and mental aspects. Your brain controls your reactions, your decisions, and your belief under pressure. If you want to elevate your game, don’t leave that to chance.
Train it. Rep by rep. Breath by breath. Reset by reset.
Ultimately, the players who separate themselves don’t just rely on physical preparation. They’re mentally conditioned to compete.
Featured Image via pixels.com
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