How To Build Confidence in Field Goal Kicking

Building Confidence through mindfulness is not just a trait; it’s a skill that can be developed and honed over time. One of the most effective ways to building confidence through mindfulness practices like on the field preparation, meditation, breathing techniques, journaling, and visualization.

These practices help us connect with our inner selves, reduce stress, and foster a positive mindset. This article will explore how these techniques can help build confidence.

Meditation and breathing techniques can be powerful tools for optimizing various aspects of your life, including confidence. Here’s how mindfulness practices can contribute to enhancing confidence:

Building Confidence Through Preparedness

As a kicker or punter, your mental fortitude is just as crucial as your physical skill. One of the most effective ways to bolster your confidence on the field is to prepare for every conceivable scenario. This preparation goes beyond physical training; it encompasses mental and strategic readiness for the diverse situations you might face during a game.

Why Preparation Matters

In the high-pressure moments of a game, your mind can become your greatest asset or your biggest obstacle. Being prepared for various scenarios ensures that, no matter what the game throws at you, you have a plan. This readiness helps transform anxiety and uncertainty into confidence and decisiveness.

Examples of Scenario-Based Preparation

  1. Adverse Weather Conditions: Practice kicking in different weather conditions – rain, wind, and even snow. Understand how the ball behaves differently, how your footing changes, and how to adjust your technique accordingly. For instance, in high winds, you might need to adjust the angle of your approach or the way you position the ball.
  2. High-Pressure Situations: Simulate high-pressure situations in your practice sessions. Have teammates or friends create noise and distractions while you perform your kicking routine. This practice can help you stay focused and maintain your technique under pressure, such as during a game-deciding field goal attempt.
  3. Unexpected Field Conditions: Different fields can have different textures and hardness, which can affect your kick. Practice on a variety of surfaces – from perfectly manicured turf to less ideal, uneven grounds. This helps you adapt to whatever field conditions you encounter without losing confidence in your abilities.
  4. Fatigue Management: Often, kickers and punters are called upon late in the game when fatigue sets in. Include endurance training in your regimen and practice your skills when you’re physically tired. This prepares you to perform reliably, even when exhaustion tries to compromise your technique.
  5. Mental Visualization: Mental preparation is as important as physical practice. Spend time visualizing various game scenarios, including both successful and challenging situations. This mental practice helps you stay calm and focused, ensuring that you’re mentally ready for whatever the game brings.
  6. Rule Changes and Game Situations: Stay updated with rule changes and understand different game situations. Whether it’s a last-second field goal, a punt from your own end zone, or a kickoff to start the half, knowing the rules and strategies for each scenario ensures you’re always playing smart.

Meditation and Breathing Techniques

Meditation has countless benefits. Many of which allow you to stay focused on where your feet are versus thinking about what will happen or has already happened. My preference for meditation is through guided apps like headspace. They walk you through the meditation practice and help you feel more relaxed on a consistent basis. It’s my go to option for overall mental clarity.

Increased Self-Awareness

Mindfulness practices like meditation cultivate self-awareness, enabling you to recognize and understand your thoughts, emotions, and beliefs. This heightened awareness helps you identify self-limiting beliefs or negative thought patterns that may be hindering your confidence. By acknowledging these patterns, you can work on reframing them and developing a more positive and confident mindset.

Stress Reduction

Mindfulness techniques, including meditation and breathing exercises, are effective in reducing stress and anxiety. High levels of stress can erode confidence and hinder performance.

By regularly practicing mindfulness, you can manage stress more effectively, allowing for greater mental clarity and emotional stability, which can positively impact your confidence levels.

Emotional Regulation

Mindfulness practices enable you to observe your emotions without judgment or reactivity. This equanimity allows you to respond to challenging situations with greater composure and resilience.

By developing emotional regulation skills through mindfulness, you can maintain a sense of confidence even in the face of adversity.

Heightened Focus and Presence

Regular mindfulness practice improves focus and cultivates a present-moment awareness. By training your mind to be fully engaged in the present, you can optimize your performance in various tasks and activities.

This increased focus allows you to bring your full attention and energy to situations, boosting your confidence in handling them effectively.

Improved Body Language and Communication

Mindfulness enhances your ability to be fully present in social interactions, which positively impacts your body language and communication skills. When you are mindful, you naturally exude confidence through your posture, eye contact, and active listening.

This, in turn, strengthens your interpersonal relationships and boosts your overall confidence.

I really enjoy using apps like Headspace to go through a guided breathing meditation. It’s hard for me to find a better alternative teaching you how to stay present than meditation. It translates perfectly to kicking and punting. Not only does it help you on the field but off the field as well.

building confidence through mindfulness


Writing down your thoughts on paper is an effective practice that athletes can use to build confidence and enhance their mental game. Tailored specifically to athletes, here’s how you can optimize journaling for confidence-building through mindfulness:

Journaling for Self-Reflection

Dedicate a few minutes each day to write in your journal, focusing on your experiences, thoughts, and emotions related to your athletic performance. Reflect on both successful moments and challenges. By regularly documenting your experiences, you gain valuable insights into your mental state, strengths, and areas for improvement. Recognize patterns that contribute to your confidence or undermine it, and use this self-awareness to make positive changes.

Goal Setting and Progress Tracking

In your journal, set clear, specific, and achievable goals for your athletic performance. Break them down into smaller milestones and record your progress regularly. As you accomplish each milestone, celebrate your achievements and acknowledge the growth you’ve made. This process helps build confidence by showing you tangible evidence of your progress and reinforcing your belief in your abilities.

Positive Affirmations and Gratitude

Incorporate positive affirmations and expressions of gratitude into your journaling practice. Write down affirmations that resonate with you, such as “I am confident in my abilities” or “I am fully prepared to perform at my best.” Express gratitude for the opportunities you have as an athlete and the supportive people in your life. By focusing on positive aspects, you shift your mindset towards confidence and cultivate a sense of gratitude, both of which contribute to building confidence.

building confidence through mindfulness using journaling as a medium


Visualization is a powerful technique that athletes can use to boost their confidence. Tailor your visualization practice to sports-specific scenarios that require confidence, such as a crucial game or competition. Find a quiet space and close your eyes. Vividly imagine yourself in the desired situation, engaging all your senses. Visualize the sights, sounds, and feelings associated with being confident and performing at your best. Repeat this practice regularly, incorporating mindfulness to deepen your focus and enhance the effectiveness of the visualization.

Mental Rehearsal

Alongside visualization, engage in mental rehearsals to build confidence. Mentally rehearse your athletic performances, imagining yourself executing skills flawlessly, making strategic decisions, and overcoming challenges with confidence and composure. By repeatedly practicing these mental rehearsals, you condition your mind to respond confidently in real-life situations. Combine mental rehearsals with deep breathing exercises to optimize relaxation and focus during the process.

Incorporating mindfulness practices such as journaling and visualization into your athletic routine can significantly contribute to building confidence. By reflecting on experiences, setting goals, using positive affirmations, and engaging in visualization and mental rehearsals, you develop a strong mental foundation that supports your athletic performance and enhances your overall confidence as an athlete.

building confidence through mindfulness through visualization


Building confidence is indeed a journey, not a destination. It’s a dynamic process, not a static state. This process can be greatly enhanced through the practice of mindfulness. By learning to anchor your attention in the present moment, you can tap into a deep sense of calm, clarity, and self-assuredness, thereby fostering self-confidence.

Mindfulness helps in building confidence in multiple ways. For one, it promotes self-awareness. It encourages us to tune into our thoughts, feelings, and experiences without judgment. This open-minded exploration can lead to a more accurate understanding of ourselves, including our strengths, weaknesses, and potential. Recognizing these attributes not only makes us more realistic about our abilities but also more confident in our capacity to navigate life’s challenges.

Mindfulness also encourages acceptance and compassion towards oneself. Often, our confidence is undermined by self-criticism and negative self-talk. Through mindfulness, we learn to observe these unhelpful patterns of thought and replace them with more constructive, confidence-boosting narratives. We become more forgiving of our mistakes and more appreciative of our progress, however small.

Practical mindfulness exercises like meditation, breathing techniques, journaling, and visualization are powerful tools in this journey. Meditation and breathing techniques help to calm the mind and body, creating a conducive space for self-reflection and growth. Journaling can provide a useful outlet for expressing emotions, tracking progress, and gaining insights into our thoughts and behavior patterns. Visualization, on the other hand, can help us mentally rehearse successful outcomes, thereby bolstering our confidence.

Remember, however, that building confidence through mindfulness is not about achieving perfection. It’s about developing a deeper understanding and acceptance of oneself. It’s about growing comfortable with who you are and confident in your ability to grow and adapt. The journey may be slow and challenging at times, but with patience, consistency, and a mindful approach, it is entirely achievable. In the end, the goal is not to become a perfect version of yourself but to feel more secure, resilient, and self-assured in your own skin.

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