5 Mental Performance Strategies That Make Athletes Stand Out at Tryouts
Tryout season can be one of the most nerve-wracking times for any athlete. You’ve trained all off-season, put in countless hours perfecting your skills, and now it’s time to prove yourself in front of coaches who will determine if everything you’ve done to this point, is enough to compete on the team. But here’s what most athletes don’t realize: It can be just as strenuous on coaches who are trying to find the perfect mix that make a competitive team. And the mental game of the players trying out can be what truly separates those who make the cut from those who don’t.
As a mental performance coach who’s worked with high school and college athletes across many sports, I’ve seen talented players get overlooked because they couldn’t handle the pressure, while mentally tough athletes with average skills earned spots through their mindset and approach.
I myself have been a coach that gave the latter more opportunities, just because of the attitude they brought to the game.
The good news? Mental performance skills are trainable. Here are the 5 key mental strategies that will help you stand out at tryouts and catch every coach’s attention.
Master Your Pre-Performance Routine for Instant Confidence
What coaches notice: Athletes who show up looking composed and ready before every drill, scrimmage or evaluation.
The Mental Performance Edge: Don’t fall for the myth that confidence is something you have or don’t, or a feeling that needs to be earned through goals, saves or wins. Confidence is a skill you build through daily habits and consistent routines. having a pre-performance routine is your secret weapon to accessing confidence on demand.
How to Implement: Develop a 30 second routine before every drill. This can include deep breathing and a positive self-talk phrase. Practice this routine prior to tryouts whether you’re nervous or feeling great.
2. Demonstrate Next-Play Mentality After Every Mistake
What coaches notice: How quickly an athlete can bounce back from errors and missed opportunities.
The Mental Performance Edge: Mistake recovery is one of the 5 pillars of mental toughness I teach athletes. Coaches know that games are won and lost based on how players respond to adversity, not whether they make mistakes.
The 3-Step Mistake Recovery Process:
Acknowledge: Quick recognition without dwelling (That one’s done”)
Reset: Physical action to release the mistake (deep breath, adjust equipment)
Refocus: Immediate attention to the next opportunity with a positive self-talk phrase (“Next play”)
3. Control Your Controllables Under Pressure
What coaches notice: Athletes who can stay focused on their job regardless of external circumstances (uncontrollable).
The Mental Performance Edge: Tryouts are designed to create pressure and uncertainty. Coaches want to see who can maintain their performance level when things get chaotic or unfair.
Focus on These Controllables:
Your effort level: Giving 100% on every single rep
Your verbal communication: Be vocal and supportive of teammates
Your body language: Keep shoulders back, head up, eyes forward or making contact while coach is speaking
Your preparation: Arrive early, show up hydrated and fueled, have everything you’ll need and a familiarity with the drills
What NOT to Focus On:
Other players’ performances
Coaches’ reactions to anyone’s play
Playing time or group distribution
Unfamiliar drills or systems
Mental Training Tip: Before each tryout session, write down 3 things you can control that day. Review them on breaks.
4. Show Emotional Regulation When Things Get Intense
What coaches notice: Players who can. manage their emotions and help teammates do the same.
The Mental Performance Edge: Sports psychology research shows that emotional control directly correlates with performance consistency. Coaches need players who they can rely on in crucial game moments, who can keep battling and won’t melt down as the clock ticks.
Emotional Regulation Strategies:
Use the “Signal Light” system: Green (calm, focused), Yellow (getting activated), Red (losing control)
Build Awareness: Know what makes you go from calm to activated so you can implement a reset technique before losing control.
Physical reset tecnhqiue: Clap your hands, adjust your stance, use a keyword
Support teammates: Help others stay composed when you see they’re struggling
Game-Changer Mindset: “My emotional state affects my entire team. I choose to be a calming presence.”
5. Demonstrate Coachability Through Active Learning
What coaches notice: Athletes who implement feedback immediately, are active listeners and ask questions.
The Mental Performance Edge: Coachability is a mental skill that shows coaches you’ll continue improving throughout the season. It’s not only listening, it’s the process of taking what you hear and applying new information under different circumstances, too.
How to Show Elite Coachability:
Repeat back instructions: “So you want me to…”
Ask clarifying questions: “Should I be more aggressive on the forecheck?”
Make immediate adjustments: Show the correction on the very next rep
Thank coaches for their feedback: Even when it’s critical
Help teammates understand: Share insights with players who also might be struggling.
Advanced Tip: After each tryout session, write down one new things you learned and how you’ll apply it tomorrow.
The Mental Performance Advantage
Here’s what most athletes miss: tryouts aren’t just about showcasing your current physical skills. They’re about demonstrating your potential for growth and your ability to perform under pressure.
Coaches are always looking for players who will:
Stay composed in crucial game moments
Bounce back quickly from setbacks
Elevate their teammates’ performance
Continue improving throughout the season
Handle the mental demands of competition
These mental performance strategies give you that edge because they show coaches exactly those qualities.
Your Tryout Mental Performance Checklist
Before Each Session:
Complete your pre-performance routine
Identify 3 controllables for today
Set one specific mental performance goal
During Tryouts:
Use mistake recovery process after every error
Monitor your emotional state (Green/Yellow/Red)
Demonstrate coachability with every piece of feedback
Support teammates consistently
After Each Session:
Reflect on mental performance wins (small or big)
Identify one area for tomorrow’s improvement
Visualize tomorrow’s success
Ready to Take Your Mental Game to the Next Level?
The athletes who make teams aren’t always the most talented- they’re the ones who can perform their best when it matters most. these mental performance strategies will not only help you stand out at tryouts but will serve you throughout your entire athletic career.
Remember: confidence, focus, mistake recovery, emotional control, and coachability are all trainable skills. The more you practuce the, the more natural they become under pressure.
Want to dive deeper into mental performance training? These strategies are just the beginning of what’s possible when you develop true mental toughness as an athlete.
About the Author: Kristin Tullo is a certified mental performance coach specializing in helping athletes across all sports develop the mental skills needed to perform their best under pressure. Through Think Strong Play Strong, she works with athletes and coaches to build confidence, focus, and resilience.
