The Psychology of Big Games: How Pros Handle Pressure

Nicole Loren
Nov 16
3 min read

Big games bring big moments. Whether it's a final, a must-win league match, or a college scout in the stands, soccer players at every level feel the weight of pressure. The difference between good players and great ones often isn’t skill. It’s how they handle these high-stress moments.

As a pro soccer player, I’ve experienced the emotional rollercoaster of big games—feeling nerves before kickoff, dealing with mistakes mid-game, and learning how to bounce back. But what separates the consistent performers is mental toughness, not just physical preparation.

Understanding Pressure in Soccer

Pressure is often described as the emotional response to the perceived importance of a situation (Hill et al., 2020). In sports, this shows up as pre-game anxiety, fear of failure, or the urge to over-perform when the stakes are high.

Pressure is part of elite competition. The most successful athletes don’t eliminate pressure—they learn to manage it.

1. Reframing Pressure as a Challenge, Not a Threat

Research shows athletes perform better when they view pressure as a challenge rather than a threat. When players see pressure situations as opportunities to prove their skills—not risks of failure—they experience less anxiety and perform more effectively (Moore et al., 2019).

Tip: Change your internal dialogue from “I can’t mess up” to “This is my moment to show up.”

2. Pre-Game Anxiety is Normal—Manage It with Routines

A certain level of anxiety is expected. In fact, moderate pre-competition anxiety can enhance focus and motivation (Gerber et al., 2018). But it’s how you manage those nerves that matters.

Tip: Build a consistent pre-game routine—listening to music, using breathing techniques, or going through a movement sequence. These create a sense of control and lower stress levels.

3. Mental Resilience is Trainable

Resilience isn’t about never struggling—it’s about responding well to setbacks. Studies show that athletes with higher psychological resilience recover faster from mistakes and maintain focus when things go wrong (Sarkar & Fletcher, 2014).

Tip: Practice “mistake recovery” in training. After an error, challenge yourself to reset within the next 30 seconds with positive self-talk and body language.

4. Goal Setting Keeps You Grounded

Setting process-based goals (like “complete 90% of passes” or “press after every loss of possession”) helps athletes stay focused on what they can control, especially in high-pressure games. These types of goals have shown to significantly improve performance and confidence (Williamson et al., 2024; Bird et al., 2024).

Tip: Before big games, choose 2–3 controllable process goals instead of focusing on the result.

5. Mental Choking Happens—But You Can Prevent It

We've all seen it—athletes freezing in big moments. This often happens when attention shifts inward (“What if I mess up?”) instead of staying present on the task. According to Hill & Shaw (2013), this inward focus reduces automatic skills and leads to errors.

Tip: Train focus just like your physical game. Use simple cues like “head up,” “next play,” or “win my duel” to stay grounded during play.

How Parents Can Help

Parents play a major role in a player’s mental development. But too often, added pressure comes from the sidelines.

Here’s how to support your athlete:

Be the calm voice. Avoid yelling instructions. Let coaches coach.
Praise the process. Celebrate effort, attitude, and improvement—not just wins or goals.
Normalize pressure. Talk about it as part of the game, not something to fear.

Want Help Building Mental Strength?

Mental performance isn’t just for pros—it’s for anyone who wants to play their best. I offer 1-on-1 coaching and online support to help players build confidence, handle pressure, and play with purpose.

Learn more about my Mental Performance Coaching

NLPSD Mental Performance Coaching

Let’s build your mental game to match your talent.

References

Bird, M. D., Swann, C., & Jackman, P. C. (2024). The what, why, and how of goal setting: A review of the goal-setting process in applied sport psychology practice. Journal of Applied Sport Psychology, 36(1), 75–97. https://doi.org/10.1080/10413200.2023.2185699

Hill, D. M., Hanton, S., Matthews, N., & Fleming, S. (2010). A qualitative exploration of choking in elite sport. Journal of Clinical Sport Psychology, 4(3), 221–240.

Moore, L. J., Freeman, P., & Vine, S. J. (2019). Seeing pressure as a challenge: The influence of training and experience on cardiovascular and cortisol responses in athletes. Psychology of Sport and Exercise, 45, 101550.

Sarkar, M., & Fletcher, D. (2014). Psychological resilience in sport performers: A review of stressors and protective factors. Journal of Sports Sciences, 32(15), 1419–1434.

Williamson, O., Swann, C., Bennett, K. J. M., et al. (2024). The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis. International Review of Sport and Exercise Psychology, 17(2), 1050–1078. https://doi.org/10.1080/1750984X.2022.2116723