Choking in Sports: The Mental Block That Can Ruin Greatness
Have you ever experience choking in your sport and wondered why it happens and how to overcome it? If so, then this article is written for you. First let's address what choking is.
Choking is one of the most frustrating and misunderstood experiences in athletics and it's a common reason why so many athletes seek SPMI services. It happens when an athlete fails to perform at their normal level during a high-pressure moment—not due to a lack of skill, but because the mental pressure becomes overwhelming.
Choking isn’t limited to amateurs; even elite athletes can crumble under pressure when the stakes are high. It's a psychological hurdle that, if not addressed, can haunt athletes across their careers.
One of the most talked-about recent examples occurred during the 2024 PGA Championship. World number one Scottie Scheffler had been in complete control heading into the final round. Known for his poise and consistency, Scheffler looked poised to secure another major.
But as the final round progressed, things unraveled. He missed short putts, overthought his swing mechanics, and made uncharacteristic mistakes. What we witnessed was not a skill issue—but a mental one. Scheffler was a victim of classic sports choking: when the pressure outweighs the preparation.
Why Do Athletes Choke?
According to sports psychologists, choking stems from a disruption of automatic performance. Most elite athletes rely on muscle memory and instinct. But in pressure situations, they begin to overanalyze, second-guess, and tighten up. That shift from “flow” to “fight or flight” mode can derail even the best.
Common causes include:
Fear of failure
Over-focus on the outcome
Heightened self-consciousness
Physical tension caused by anxiety
3 Solutions to Overcoming Choking
If you’re an athlete, coach, or simply passionate about performance, the good news is that choking can be managed and prevented. Here are three evidence-based strategies to help:
1. Mental Rehearsal & Visualization
Visualization is a powerful mental training tool. Athletes can imagine themselves succeeding under pressure, building mental familiarity with big moments. This helps reduce anxiety when the real moment arrives.
✅ Tip: Practice mental imagery for a few minutes daily, imagining specific pressure scenarios and successful outcomes.
2. Focus on the Process, Not the Outcome
Choking often happens when athletes obsess over winning, scoring, or “not messing up.” Instead, the key is to focus on the process: breathing, movement, technique.
✅ Tip: Use cues like “breathe and swing” or “eyes on the target” to stay present during competition.
3. Controlled Breathing & Mindfulness
Breathing techniques like box breathing (inhale 4 seconds, hold 4, exhale 4, hold 4) help regulate the body’s stress response. Practicing mindfulness also builds awareness and focus.
✅ Tip: Integrate breathwork into your warm-up and cool-down routines to make it second nature.
Final Thoughts
Choking in sports is not a sign of weakness—it’s a human response to pressure. The key is to understand it, prepare for it, and develop tools to manage it. With mental training, athletes can turn moments of fear into opportunities for greatness.
To get started on training your mental game and to learn about how SPMI can help please reach out to us by scheduling a free 15 minute consultation located on our company site. We look forward to hearing from you!