By Ariella Soffer, Ph.D., Clinical Psychologist, CEO and Founder of Soffer & Associates
Athletic performance is not just a matter of physical ability—it is deeply influenced by both individual psychology and team dynamics. Research consistently highlights the importance of mental resilience, emotional regulation, and interpersonal relationships in achieving peak performance. The interplay between an athlete’s intrinsic mindset, motivation, and coping mechanisms, alongside the external influences of team culture, coaching strategies, and communication dynamics, can decide success or struggle.
Beyond sport-specific mental training, there are times when deeper personal exploration through psychotherapy is crucial. As Madison Keys shared in her speech following her Australian Open 2024 victory, seeking therapy allowed her to work through personal challenges that extended beyond the confines of sport. Her experience underscores a growing understanding: mental health and sports performance are inseparable. Whether addressing past experiences, managing anxiety, or refining self-belief, comprehensive psychological support—both within team structures and on an individual level—can be transformative.
This resource, created by the Sport Psychology team at Soffer & Associates, explores the evidence-based principles of sport psychology, team and coach dynamics, and individual mental health interventions, providing insight into how athletes can optimize their performance and well-being both on and off the field.
Mastering the mental game doesn’t just elevate your performance in sport—it builds resilience, focus, and confidence that extend far beyond the field, enriching aspects of your life far BEYOND the game.
Team sports aren’t just about competition—they shape who you are on and off the field. Here’s how being part of a team sets athletes up for lifelong success:
- Mastering Communication
From strategizing on the field to celebrating victories, effective communication is key. Playing a team sport teaches you to actively listen, express ideas clearly, and connect with people from diverse backgrounds. Skill translates directly to personal relationships and professional teamwork.
- Building Resilience and Adaptability
Whether bouncing back from a loss or adapting to new team roles, team sports teach perseverance in facing challenges. These lessons help athletes develop emotional resilience and thrive in dynamic, high-pressure environments.
- Learning Leadership and Teamwork
Team sports balance leadership and collaboration. You’ll learn how to inspire and motivate others while respecting your role within a larger group—an essential skill in business, community projects, or any collective effort.
- Time Management and Goal Setting
Balancing practices, games, and personal responsibilities instills discipline and time management. Athletes also set goals and create actionable plans to achieve them—laying the groundwork for productivity and success in life.
- Cultivating a Growth Mindset
Team sports foster a culture where hard work and persistence lead to improvement – accepting feedback, learning from mistakes, and striving to improve creates a mindset essential for personal and professional growth.
Playing a team sport helps to build a foundation for lifelong success, and the benefits extend far beyond the game
One of the most effective visualization exercises: the “Mental Game Walkthrough,” combines sensory imagery with a mental rehearsal of the game, helping athletes condition their minds for optimal performance. This will help you prepare for a game, a job interview, a college interview or ANY time you want to hone your Mindset.
Here’s how to do it
- Set the Stage
○ Find a quiet, comfortable space where you won’t be disturbed
○ Close your eyes, take deep breaths, and clear your mind of distractions. - Activate Your Senses
○ Visualize yourself at the venue
■Engage all five senses- See all of the details (colors, lines, surroundings)
- Hear the sounds (crowd cheering, your teammates’ voices, the whistle)
- Feel the texture (your jersey, equipment, or the ground beneath you)
- Smell the environment (grass, gym floor, or air)
- Taste, if applicable (water, gum, etc.)
- Walk Through Key Moments
○ Visualize the sequence of events: warming up, your team huddling, and your performance during key moments of the game/event
○ Picture yourself executing skills with precision, like perfect passes, strong shots, successful defensive moves, answering all of the interview questions
○ Imagine positive outcomes: scoring points, making smart decisions, and contributing to the team’s success, connecting with the interviewer - Reinforce Confidence
○ Mentally affirm your abilities: “I am prepared, focused, and capable.”
○ Visualize overcoming challenges, such as recovering from mistakes or outsmarting tough opponents, navigating difficult questions - Feel the Emotions
○ Immerse yourself in positive emotions—anticipation, focus, and the joy of success
○ Envision the pride you’ll feel during and after the game - End with Intent
○ Conclude the exercise by visualizing a strong, confident start to the game or interview etc.
○ Set a specific intention for the game or event (e.g., “I will stay focused and play as a team leader.”)
Why It Works
This exercise helps rewire your brain to associate success with the game environment, reduces pre-game/event anxiety, and improves focus and confidence. By mentally “rehearsing” success, you’re more likely to execute effectively.
Ariella Soffer, Ph.D., is a Licensed Clinical Psychologist and CEO/Founder of Soffer & Associates, a group practice in Manhattan located at 240 Central Park South, 5P, NY, NY, and in New Jersey located at 783 River Rd. Fair Haven, NJ. Dr. Soffer’s practice specializes in parenting consultation, sports psychology, perinatal mental health, and general mental health concerns. Dr. Soffer is also on the Clinical Faculty at Rutgers University Graduate School of Professional Psychology.
