You’ve probably heard the advice a hundred times: set goals for your season. Write them down. Make them S.M.A.R.T. Post them somewhere you’ll see them every day.

And yet, most athletes go into the summer with a list that looks something like this: Make the starting lineup. Shave 3 seconds off my 400m. Win conference championship.

Those are all great goals, but they are all outcome goals. And when it comes to summer mental training for athletes, outcome goals alone aren’t enough. Here’s the problem: outcome goals are largely outside your control.  Here’s the problem: outcome goals are largely outside your control. You can train every day, give it your all, and still fall short of an outcome because of factors that have nothing to do with you — a competitor having the best game of their life, a bad weather day, a coach’s decision, an injury.

When outcome goals are the only goals you’re focused on, your confidence becomes dependent on things you can’t control. And that’s a vulnerable place to compete from.

The athletes who make the biggest mental leaps understand that summer mental training for athletes isn’t just about reps in the weight room — it’s about building the mental foundation that carries you through next season. Specifically, mental performance goals: goals that target how you think, focus, respond, behave, and show up when it matters most.

Here’s how to do it.

What Are Mental Performance Goals?

A key part of summer mental training for athletes is setting mental performance goals — ones that focus on the psychological skills and habits that directly influence how you perform — things like managing self-talk, staying composed under pressure, developing a pre-competition routine, and building confidence that isn’t solely reliant on winning or losing.

Unlike outcome goals (“win the conference tournament”) or even process goals (“focus on driving my arms at a 90-degree angle for the first 30 meters of every sprint rep in practice”), mental performance goals target the inner game: your thoughts, emotions, and mental routines that impact your performance.

Research consistently shows that mental skills — focus, resilience, confidence, emotional regulation — are trainable. Just like you build strength by lifting weights, you build mental toughness by practicing specific mental skills with intention and dedication. Summer is the ideal time to do this work because there’s less competition pressure, more training flexibility, and space to experiment.

5 Summer Mental Training Goals Every Athlete Should Set

1. Develop a Consistent Pre-Competition Routine

One of the highest-leverage mental skills you can build is a pre-competition routine — a predictable sequence of mental and physical actions you do before every game, race, or event. You should create slightly different routines for home and away competitions. Learn more about how to use routines to mentally prepare for competition on the road.

Why does this matter? Routines reduce anxiety by creating a sense of control and predictability. They signal to your brain that it’s time to perform, helping you access a focused, ready state more reliably. Research shows that athletes who use pre-performance routines demonstrate greater consistency across high-pressure situations. Before you create your competition routine, make sure you understand the subtle, but important, difference between superstition, rituals and routines in sports. The concepts are often misunderstood and the words are commonly misused interchangeably.

Your goal: Design and practice a pre-competition routine this summer. It doesn’t need to be elaborate — even 10–15 minutes of intentional mental preparation makes a difference. Include elements such as:

1. A brief body scan to check in with tension levels
2. Practice a few minutes of imagery to reduce your stress and picture your desired performance outcomes
3. Review your instructional and motivational self-talk affirmations to overcome negative self-talk and self-doubt
4. A physical anchor (a specific movement, breath, or phrase) that cues you to shift into compete mode

The key is consistency. Run through your routine before every training session and scrimmage this summer so that by the time the fall season arrives, it feels automatic.

2. Rewrite Your Self-Talk Script

Here’s a question worth sitting with: What do you say to yourself when you make a mistake?

For many athletes, the inner critic is loud — and often more brutal than any outside voice. Negative self-talk (“I’m not good enough” or “I don’t belong here” ) doesn’t just feel bad. It actively undermines performance by increasing anxiety, narrowing attention, and eroding confidence over time.

This summer is an opportunity to audit your self-talk and intentionally rewire it. To re-write the script, you’ll want to engage elements of both positive or motivational and instructional self-talk. Learn more about the different types of self-talk here. And check out this oldie-but-goodie sport psychology book The Inner Game of Tennis to harness the power of your inner-dialogue.

Your goal: Start by noticing your current self-talk patterns. Keep a brief self-talk journal after practices — what did you say to yourself after a mistake? After a good play? After a tough training session? Then develop a set of personal performance cues: short, specific, first-person phrases that redirect your focus when things go sideways. We are not after toxically positive affirmations.  The self-talk should be instructional and specific, it should feel grounding, and be action-oriented. Statements like “reach and snap on my swing” or “drive my knees coming out of the blocks. Practice using them during low-stakes moments during training so they become your automated response under pressure in competition.

3. Build Resilience After Errors

Making mistakes in sports in human and natural. You can’t improve without making mistakes.

As Roger Federer said in his 2024 Commencement Speech at Dartmouth, “In tennis, perfection is impossible”. In the 1,526 singles matches he played over the course of his career he won almost 80% and yet he won only 54% of the points he played within those matches.

Michael Jordan missed over 9,000 shots in his career. Twenty-six times he was trusted to take the game-winning shot and missed.

The goal should not be to never make mistakes. The goal should be to learn how to recover from them quickly.

The ability to recover quickly from mistakes — what sport psychologists call a “point resetting” or “error recovery” — is one of the most consistently identified traits in elite performers. It’s also one of the most trainable.

The reason error recovery matters so much is simple: mistakes are inevitable. Every athlete at every level makes them. What separates the GOAT’s from the greats isn’t the absence of errors — it’s how quickly and effectively they come back from them.

Your goal: Develop a personal reset routine for in-competition mistakes. This is a brief, two to three second physical and mental process you use immediately after an error to help you let it go and return to focus. Common elements include a physical release (a deep exhale, shaking out your hands, tapping your feet), a mental cue (“flush it,” “next play”), and then directing your attention forward on what you need to prepare for next, rather than spending time beating yourself up about the mistake you just made. Practice this routine in training this summer every single time you make a mistake, big or small. This is how you build a habit of mental resilience one rep, or mistake, at a time.

4. Strengthen Your Confidence Foundation

Here’s the truth about confidence that most athletes don’t hear enough: real confidence doesn’t come from winning. It comes from preparation, self-knowledge, and a deep trust in your own process. It comes from reflecting on your past accomplishments, gaining wisdom from role models and mentors, and taking to hear the positive feedback you get from your coaches and teammates.

Athletes who tie confidence exclusively to performance outcomes are on a constant emotional rollercoaster — feeling great after wins and devastated after losses. That’s not confidence; that’s just mood following results. Durable and lasting confidence — the kind that holds up under pressure and lasts the entirety of the season or an entire career  — is built, earned and maintained intentionally and methodically.

Your goal: This summer, keep a daily or weekly performance journal focused specifically on evidence of growth and competence. Not just outcomes — but moments where you competed well mentally, executed something you’ve been working on, handled adversity with composure, or pushed through discomfort in training. Use these free confidence building worksheets — a collection of real, personal evidence of your accomplishments and growth. When self-doubt shows up (and it will), you’ll have something concrete to draw on instead of waiting for a win or other external feedback to feel good about yourself again.

5. Clarify Your “Why”

Athletic motivation is more complex than it looks from the outside. Some athletes are driven primarily by external rewards — parent approval, awards, scholarships, NIL deals, and recognition. Others are driven internally — by love of the game, the desire to improve, the joy of competing and winning, and the relationships with their teammates and coaches.

Research in self-determination theory consistently shows that athletes with strong intrinsic motivation are more resilient, more consistent, and report higher levels of satisfaction and well-being in their sport over time. They’re also less susceptible to career burnout.

This summer is the perfect time to reconnect with your intrinsic motivation and get clear on why you compete. Your why is what will carry you through the difficult moments next season. Your why is what motivates you to get out of bed early, get the extra reps, and go the extra mile…literally.

Your goal: Set aside time this summer to reflect on and articulate your personal “why.” Why do you compete? What do you love about your sport when it’s at its best? What kind of competitor do you want to be? Write it down. Revisit it at the start of each workout or each week when you need a boost of motivation to keep pushing.

Putting It All Together: Your Summer Mental Training Plan

Summer mental training for athletes is a gift that most competitors underuse. The absence of regular competition pressure and over-scheduled days creates a rare opportunity to slow down, go inward, and build the mental foundation that will help propel you to the next level in your career.

You don’t need to tackle all five of these goals at once. Pick one or two that resonate most and commit to building those skills consistently over the next 12–14 weeks. Small daily habits — five minutes of journaling, a developing a re-set routine, intentional self-talk practice — compound into significant mental growth by the time fall arrives.

If you’re ready to invest in summer mental training, working with a mental performance consultant can help you identify your specific needs and create a personalized plan.

At Headstrong Mindset, I work with athletes at all levels to develop the mental skills that support consistent, confident performance. If you’re ready to use this summer to invest in your inner game, I’d love to connect. Book a free discovery call here.

Dr. Brooke Rundle’s Headstrong Mindset combines evidence-based research with applied strategies to help you achieve your optimal potential and increase your enjoyment while performing.

References

Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman.

Dartmouth. (2024, June 9). 2024 Commencement address by Roger Federer at Dartmouth [Video]. YouTube. https://www.youtube.com/watch?v=pqWUuYTcG-o

Deci, E. L., & Ryan, R. M. (1985). Intrinsic motivation and self-determination in human behavior. Plenum Press.

Gucciardi, D. F., Gordon, S., & Dimmock, J. A. (2009). Advancing mental toughness research and theory using personal construct psychology. International Review of Sport and Exercise Psychology, 2(1), 54–72.

Moran, A. P. (2012). Sport and exercise psychology: A critical introduction (2nd ed.). Routledge.

Nike ‘Failure’ Michael Jordan Ad 1997. (2019, October 29). YouTube. https://www.youtube.com/watch?v=JA7G7AV-LT8

Weinberg, R. S., & Gould, D. (2019). Foundations of sport and exercise psychology (7th ed.). Human Kinetics.

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Mental toughness is an athlete’s ability to perform their best in every competitive situation, regardless of the environmental obstacles or adversity faced (Burton & Raedeke, 2008). Mental toughness is not a single skill, but rather an entire set of mental skills that contribute to consistent optimal performance under pressure in competition. Mental skills are sport-specific psychological skills that contribute to an athlete’s ability to optimally perform (Weinberg & Gould, 2019). Below are a few examples of key mental skills foundational to sport & performance psychology. Learn more about how to develop mental resilience in sport and beyond.

Key Mental Skills in Sport & Performance Psychology

Concentration

Concentration is much more than just an on/off switch that the athlete flips during competition. Concentration is a mental skill that that needs to be broken down, learned, and practiced in athletes just like any other mental and physical skill in sports. Concentration is selective attention that focuses on relevant cues for optimal performance (Weinberg, 2019).  Concentration contains four distinct elements or foundational pillars (selective attention, maintaining attentional focus, situational awareness, and attentional flexibility (Weinberg, 2019). Learn more about obstacles to concentration.

Performance Routines

Routines can be broken down into three distinct categories, pre-performance routines, in-performance routines, and post-performance routines. Pre-performance, also referred to as pre-competition routines, are actions taken prior to the start of competition to prepare the athlete for psychological readiness for competition. In-performance routines are actions that an athlete does while competing either in-between plays or during timeouts. Post-performance routines take place after the competition has finished either in the locker-room, on the bus, or at home when the athlete has time to reflect alone. Learn the differences between routines and rituals.

Goal-Setting

Goal setting is a powerful strategy to get and stay motivated on the journey towards your dreams. Goal setting is the road map to the future that you want. Goal setting is the process by which you can achieve your accomplishments if you stay disciplined and continue to put forth the effort. However, there is more to goal setting, then just writing lofty dreams down on a piece of paper. Goal setting is an ongoing process that needs to be reflected upon, measured, monitored, assessed, and reassessed. When done well, goal setting can be a powerful motivator and play a critical role in achieving desired success. Learn how to make more effective performance goals.

Imagery

Imagery is a mental training tool in which athletes use all their senses to mentally rehearse, create, or re-create an experience in the mind (Vealey & Forlenza, 2015). The difference between visualization and imagery is that visualization only engages the sense of vision, while imagery is a polysensory experience, meaning all senses are engaged including visual, auditory, physical, olfactory, gustatory and the kinesthetic (Vealey & Forlenza, 2015). Imagery is a way for athletes to refine technique and practice specific sports skills in one’s mind regardless of whether they are sidelined by an injury or without access to a training facility. You can use imagery to reduce stress, return from injury and perform at your best. Learn how to write an imagery script here.

Self-Talk

Internal self-talk is intentional and productive internal dialogue that athletes have with themselves in their mind (Lodato, 2022). It is a form of intrapersonal communication that impacts athlete emotions, behavior, actions, and motivation (Lodato, 2022). Self-talk often surfaces within athletes in reaction to the outcome of a play, situation, or event in competition in which the athlete desires change for the future (Weinberg & Gould, 2019). Self-talk can enhance concentration, assist with breaking bad habits, sustain athlete motivation, and ultimately increase effort (Weinberg & Gould, 2019). However, self-talk can also be a lethal distraction during competition. How you speak to yourself matters. Self-talk can help you achieve your performance goals.

Deconstruct Perfectionism

Perfectionism is characterized by unrealistically high expectations of self and a tendency to be over critical of one’s performance. Learn effective techniques for to combat maladaptive perfection concerns with self-compassion to improve your performance and increase your well-being. Learn more about how to overcome perfectionism in sports.

Communication

Learn how to express your thoughts and desires clearly and effectively to the people on your performance team and in your life. Explore how attachment patterns are impacting your communication style.

Error Recovery

Performance errors and setbacks are a part of a every sport, for every athlete, at every level. Oftentimes athletes understand this concept and yet have a difficult time recovering from the previous play and shift their focus to the next one. Athletes who dwell on past mistakes inadvertently increase their arousal level by worrying about the future without realizing the attentional drift. Errors do not have to be catastrophic. The goal is not to never make mistakes in competition. The goal is to mentally recover from mistakes faster and move on to the next play.

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Goal setting is a powerful strategy to get and stay motivated on the journey towards your dreams. Goal setting is the road map to the future that you want. Goal setting is the process by which you can achieve your accomplishments if you stay disciplined and continue to put forth the effort. Goal setting is the key to adopting a growth mindset. In the words of the late great basketball Coach John Wooden, “Do not let what you can not do interfere with what you can do.”

However, there is more to goal setting, then just writing lofty dreams down on a piece of paper. Goal setting is an ongoing process that needs to be reflected upon, measured, monitored, assessed, and reassessed. When done well, both individual and team goal setting can be a powerful motivator and play a critical role in achieving desired success.

Here’s 5 tips to making better and more effective individual and team goals.

1. Make your goals specific and measurable. Athletes and coaches should always be able to assess how close you are to attaining a goal.
2. Add time constraints to your goals. When are you supposed to achieve this goal? By the end of the 1^st week of practice? After 3 weeks of practice? The whole course of the season? By the time your team reaches the playoffs?
3. Write down your goals and monitor your progress regularly. Don’t just write them down and never look at them again. Put your goals in a place that you can see them regularly like a vision a board, a locker room, or gym.
4. Set goals for practice as well as games. If you can’t do it in practice, then you’re probably not going to be able to do it under pressure in competition. Always practice what you hope to achieve in competition.
5. Set positive goals not negative ones. Your mind cannot tell the difference between a negative or positive visualization, therefore you should always visualize what you hope to execute. For example, instead of saying your goal is to not lose any games this season, try saying our goal is to win all of our games this season. Always turn your negatives into positives. That goes for both goals and visualization.

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