In mental performance training, one of the most important mindsets an athlete can develop is learning to “control what I can control (or influence), and let go of what I can’t control.”

This simple yet powerful principle helps athletes stay grounded in the present moment. It allows them to direct their time, energy, and focus toward the things they can influence—while freeing themselves from distractions, frustration, or anxiety over things beyond their control.

What you can control:
– Your attitude and effort
– Your focus in the present moment (right here, right now)
– Your process and preparation
– Your response to challenges or adversity
– Your sleep, nutrition, conditioning, recovery routines, and study habits
– Your energy and how you choose to show up

What you can’t control:
– The final score, stats, or outcome
– The weather or court conditions
– The decisions of referees
– The behavior of coaches, parents, teammates, opponents, or fans

By consistently returning attention and focus to what is within their control, athletes develop greater resilience, clarity, peace, and confidence—no matter the situation. 

Discipline for Recovery = More Time on the Court

Champions don’t just train hard—they recover smart. Discipline isn’t just showing up for practice; it’s listening to your body and taking action early. See the athletic trainer at the first sign of pain. Prioritize stretching, foam rolling, icing, hydration, and recovery work before soreness turns into injury. Proactive recovery keeps you available, consistent, and performing at your peak. Remember: the best ability is availability.

“Cast all your anxiety on Him because He cares for you.” – 1 Peter 5:7

In performance and in life, we’re not called to carry everything alone. Trusting God means releasing what’s beyond our control—outcomes, opinions or actions of others, setbacks—and focusing on what is in our hands: our attitude, effort, and discipline. Surrender isn’t weakness; it’s strength rooted in faith. Let go. Lock in. God’s got the rest.

Coaches and parents can help remind athletes to focus on the process, and praise or celebrate them for focusing, improving, and rising in all the areas that are under their influence. 

Acronym for praising your athletes for the actions that are under their influence or control is APE:

A: attitude

P: preparation, process goals, & present moment focus

E: energy & effort.

Note: The outcome is not under an athletes control, so focusing on the result is never the best approach when it comes to performance improvement. Process > outcome!

After every practice, write down 1 thing you did well, what could go better, and how you will improve tomorrow. This reflection approach is called Well - Better - How. Champions focus on what is going well to build momentum, while also striving to get 1% better each day. Build confidence by noticing and celebrating your wins—not just your weaknesses.