Why Can’t I Perform the Same in Competition as I Do in Practice?

Kate Allgood
5 days ago
6 min read

Understanding the gap between training and performance.

Nearly every athlete has asked this question at some point in their career. You feel loose and confident in practice. The skills show up naturally.But under pressure — in games, competitions, or evaluations — something changes. Movements feel tighter. Thinking becomes louder. The body doesn’t respond the same way.

This gap is far more common than most athletes admit, and it has nothing to do with talent or toughness. It’s not a character flaw. It’s not because you “don’t want it enough.”

It’s what happens when physiology, attention, and emotion shift under pressure — and the athlete isn’t trained to navigate that shift yet.

The Real Reason: Your Physiology Shifts Under Pressure

What changes in competition isn’t your skill. It’s your internal state.

In practice, your system is usually:

more relaxed
less attached to the outcome
less monitored by others
less charged emotionally

Your physiology is stable — and your body can do what it knows.

In competition, the stakes rise. Your system experiences:

increased activation
elevated heart rate
tighter muscles
reduced fine-motor control
heightened internal monitoring

These changes make execution feel different, even when the skill is fully trained.

Competition doesn’t expose lack of ability. It exposes lack of regulation.

The Attention Shift: From Doing to Monitoring

Another major change in competition is your attention.

In practice, athletes often operate from an open, relaxed, task-focused mode. In competition, attention tends to shift toward:

worrying about mistakes
thinking about outcome
evaluating yourself in the moment
checking how you feel
scanning for threats

This is called self-monitoring, and it pulls you out of presence.

When attention shifts from “doing the skill” to “evaluating yourself doing the skill,” execution becomes choppy, delayed, or hesitant.

Athlete sprinting on track as part of competition preparation.

What’s Happening Internally When You Feel Different in Games

Here are the most common internal patterns athletes experience in competition:

1. Overthinking

The mind becomes crowded with instructions, fears, or expectations. You try to consciously control movements that should be automatic.

2. Tightness and Hesitation

The body becomes rigid because it’s bracing for mistakes or pressure.This reduces fluidity and timing.

3. Loss of Presence

Instead of being in the moment, you’re in the past (mistakes) or the future (outcome).Presence collapses.

4. Fear of Mistakes

You play not to lose instead of playing to compete.Fear narrows your options and alters decision-making.

5. Identity Pressure

“What does this performance say about me?”This narrative adds unnecessary emotional weight.

These reactions are normal — but untrained, they interfere with execution.

Why Motivation Doesn’t Fix It

When athletes struggle in competition, they’re often told:

“Believe in yourself.”
“Be confident.”
“Stop thinking.”
“You’ve got this.”

None of these address the root cause.

You can’t “think” your way into calmness.Y ou can’t “motivate” your way into presence. You can’t “force” confidence when physiology is dysregulated.

What athletes need isn’t louder motivation.They need better internal skills.

What Actually Works

1. Self-Regulation

Learning how to steady your internal state — breath, heart rate, tension, and emotional load — is foundational.When the system stabilizes, skills return.

2. Attention Training

Being able to place your focus intentionally and hold it under pressure is one of the most powerful performance skills.

3. Mental Rehearsal

Not just visualization, but rehearsing:

pressure
mistakes
recovery
emotional spikes

So the brain learns how to respond instead of react.

4. Pre-Performance Routines

Routines that anchor the mind and regulate the body help create stability and predictability in uncertain environments.

5. Building Self-Trust

Confidence isn’t loud.It’s the quiet trust that your training will hold up — and this comes from repeated internal reps, not hype.

Practical Steps to Start Closing the Gap

Here are a few grounded, actionable ways to begin shifting your competition experience:

1. Train Regulation Every Day

Even 2–3 minutes of controlled breathing or awareness work helps reset the system.

2. Add Pressure Reps in Practice

Not punishment.Just mild stakes: timers, consequences, distractions — enough to activate the body.

3. Practice Reset Routines

One breath, one cue, one release.Teach your system how to recover quickly.

4. Separate Skill From Identity

“What does this say about me?” is an internal trap.Keep your sense of self separate from the outcome.

5. Review Competitions Objectively

No spiraling.Just three things that worked, and one that needs attention.

These are the same tools athletes use at every level — youth, collegiate, and professional.

Where to Start

If you’re struggling with the difference between practice and competition, you’re not alone — and it’s trainable.

You can begin in two ways:

1. Work With Me Directly

For athletes who want deeper guidance and a structured approach to training these internal skills, 1:1 coaching offers personalized support. Learn more about coaching →https://www.qpathlete.com/mindset-coaching

2. Train Independently in The Athlete Within App

For athletes who prefer self-paced training, the app provides guided sessions and tools for self-regulation, attention, confidence, and recovery. Explore the app →https://www.qpathlete.com/the-athlete-within-app

Both paths teach the skills needed to close the practice–competition gap.The difference is simply how much support you want around the work.

Kate

Own your attention. Unlock your potential

About: Kate Allgood is educated in the field of applied sport psychology. She holds two Masters degrees in psychology where she graduated with distinction. After a very successful hockey career, she has spent the past 14 years working one on one with high school, college, Olympic, and professional athletes to help them with their mindset, mental performance and mental skills training. Kate has also been a consultant for professional teams, including the Anaheim Ducks primary minor league affiliate the San Diego Gulls, to help the team and players develop their mental game. It is important to note that while Kate has graduate school training in applied sport psychology and general psychology, she does not diagnose or treat clinical disorders, and is not a licensed psychologist.

**The information provided is not to dispense medical advice or prescribe the use of any technique, either directly or indirectly, as a form of treatment for physical, emotional, or medical problems, without the advice of a physician. The information provided is only to offer information of a general nature to help you in your quest for high performance. If you know or suspect you have a health problem, it is recommended you seek your physician's advice.

FAQ: Why Performance Changes in Competition

1. Why do I perform well in practice but struggle in competition?

Because competition changes your internal state. Your physiology, attention, and emotions shift under pressure, and without training in regulation and presence, those shifts affect execution. It’s not a lack of talent — it’s a lack of internal skill training.

2. Is this problem normal?

Yes. Almost every athlete experiences a gap between practice and competition at some point. The difference is simply how well you’re trained to handle internal activation, pressure, and emotional intensity.

3. Why does my body feel different during games?

In competition, your nervous system becomes more activated: heart rate increases, muscles tighten, and fine-motor control decreases. These physiological changes make movements feel different even when the skill itself is trained.

4. Why do I overthink during competitions?

Under pressure, attention shifts from “doing the skill” to “monitoring yourself doing the skill.” This creates hesitation, overthinking, and self-evaluation in moments that require presence.

5. How do I stop overthinking in competition?

You stop overthinking by training attention and regulation — not by trying to force your mind to be quiet. Techniques like breath regulation, anchoring, and attention cues help re-center your focus in real time.

6. Is this a confidence issue?

Not necessarily. Many athletes who struggle in competition are confident in training. The issue is often physiological activation, fear of mistakes, or too much internal monitoring — not true lack of confidence.

7. How long does it take to fix the practice-to-competition gap?

Athletes often feel early shifts within a few weeks. Deeper consistency develops as you train regulation, attention, and self-trust over time — the same way you build any physical skill.

8. Can mental performance coaching help with this?

Yes. This is one of the most common reasons athletes seek mental performance training. Coaching teaches the internal skills required to stay steady, focused, and present under pressure.

9. Is this something youth athletes struggle with too?

Absolutely. Youth athletes often feel overwhelmed by expectations, fear of mistakes, and emotional intensity. Learning regulation and attention early creates stability that carries into higher levels.

10. What’s the best way to start improving competition performance?