At what age can children & athletes start working on mental training?
In this article, we will explore the benefits of mental training for children and young athletes and when it is best to start with these techniques. We will give you a clear understanding of what age is appropriate to start with mental training and how to adapt the exercises to the developmental level of children.
By: Tommy Davidovic | Cert. Coach (CPCC, PCC, CTPC) & Mental Trainer.
Mental training has become an important component of sport, both for professional athletes and young talents. But what exactly is mental training? It involves techniques and strategies to improve psychological aspects such as concentration, focus, self-esteem and stress management. For children and young athletes, this can be crucial for their development in sport and their personal development.
In this article:
Benefits of mental training for children and young athletes
- Improved concentration and focus: Athletes can learn to stay focused under pressure.
- Increased self-esteem and self-confidenceUnderstanding and managing emotions can boost self-esteem and self-confidence in young athletes.
- Better management of stress and pressure: With the right techniques, they can learn to deal with nervousness and stress in a constructive way.
Scientific evidence and research
Research shows that mental training can have a positive impact on young athletes. Studies suggest that those who start at a young age often perform better and feel more satisfied with their achievements. One example is the young gymnastics star Simone Biles, who started working on her inner game at an early age and went on to become one of the world's best in her sport.
Children should be allowed to be children
It is important to remember that children need a balance between exercise and play. Mental training can be adapted to match children's natural curiosity and playfulness. This ensures that they do not lose the joy of their sport. When it comes to training for children, the focus should be on developing their skills and boosting their confidence, rather than pushing them to perform. By creating a positive environment where children feel safe and valued, they will enjoy and thrive in their training.
Having the opportunity to play and have fun is as important as training hard and developing skills. By integrating playful elements and exercises into training, children can stay motivated while continuing to have fun. It is important not to forget that children are children and that play is a natural part of their development.
By creating a balance between training and play, children can develop both physically and mentally in a healthy way. It is important to listen to children's needs and adapt training to their age and developmental level, so that they can continue to grow and develop while still enjoying their sport.
At what age can you start?
According to many experts, you can start as early as 4 years old as long as it is adapted to your age and maturity level. However, what these recommendations do not take into account is why you want to start and what the purpose is.
Here I think the purpose behind the mental training plays a big role. I have experience of parents who contact me and want their 8-12 year old to work with a mental coach in order to perform better. In which case I more or less always say that the only mental training they should work with is the one that helps their child focus less on their performance and more on their self-esteem and joy for their sport.
Why is this important? It is important to have the right focus when it comes to mental training, especially for children. Learning to deal with stress, nervousness and negative thoughts is important, but it is also important not to push children to perform at a level they are not ready for or not interested in.
Mental training for children should focus on building their confidence, self-esteem and enjoyment of the sport or activity they are involved in. Learning to cope with adversity and to have a positive attitude is also important. It is about creating a healthy attitude towards sport and their own performance, rather than focusing solely on winning or performing at the top level.
Having said that, I generally recommend that children under the age of 14 have a parent to help and support them in mental training. For those who are then 14-15 and older, it is often a very good idea to start training the brain and their mindset, not only for the sake of performance but also for self-esteem, how to deal with setbacks, challenges and so on.
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Personal interest
Children's own interest and motivation are crucial for success in mental training. It is important to encourage and support children so that they want to engage in these exercises themselves. A common 'mistake' parents make is to unconsciously push their children to start their mental training. Often because the parent sees the value of it, but their child does not. I'm not saying that you as a parent should be quiet and let them come up with this themselves, but to let it be a conversation and a process you go through together. Because there can be a lot of preconceived notions and fears that the athlete themselves carry that prevent them from being open to this type of training.
Need support
The younger the athlete, the more support they will probably need to get started with the mental part. Of course, the best thing is always to have a mental coach who can support and be a guide in their process, but if we are talking about athletes under the age of 13, I usually recommend waiting to hire a mental coach. Instead, I would recommend that you run a program that can be done together with e.g. a parent. Where I have both a mini-course called The 5 min Flow and a larger program called Flow Academy, both of which are very suitable for use by all athletes over the age of 12, regardless of their level.
Implementation of mental training in the sport routine
Coaches and parents can introduce tools and exercises by integrating them into daily routines or training. I've found that it works best when it's small, simple routines that can be done in conjunction with other activities. It's easier to implement them and to keep the training going in the long term. And let's not forget that you then need to follow up and adjust the training according to the athlete's needs and development.
Summary
Mental training can offer long-term benefits to children and young athletes by improving their concentration, self-esteem and stress management. An early start can give them a head start in sport and in life. By also practicing their inner game, athletes can learn to focus on the right things during training and competition, which can lead to better performance on the field or court. As mentioned above, a strong and healthy mindset does not only have positive effects in sport. In other areas of life, it helps you develop a strong and healthy self-image, increase your confidence and manage stress more effectively. These are incredibly important elements for all people to have when it comes to how we deal with our own thoughts and feelings, relationships, jobs and careers, our leisure time and all other areas of life.
Encouragement for parents and coaches
We encourage all parents and coaches to include elements of brain training tools and exercises for their children and young people. It can be simple things like doing a few minutes of mindfulness, talking about the achievement, providing support in case of setbacks and so on.
Here I would also like to highlight our program called Flow Leadership Partner, which is a free program that associations can join where we offer both leadership development, mental training and resources for leaders, athletes and parents. As a parent or active member of an association, you can tell us about this here.
For those who want to start introducing mental training in a simple way, I can recommend my logbook which is easily done after each training/competition and can be downloaded for free. The logbook is a fantastic routine that only takes a few minutes to do, while building basic self-esteem and positive thinking about yourself and your performance.
If, on the other hand, you want to look more at my programs, I generally recommend Flow Academy for anyone under the age of 18, and Flow Mastery for those aged 18 or over who are truly committed to their sport.
If you have any further questions or concerns on the subject, you are of course welcome to contact us via our contact page.
About the author
Tommy Davidovic
Cert. Coach (CPCC, PCC, CTPC) & Mental Trainer who helps athletes get guaranteed change and results fast. Creator of the Flow Mindset method that has helped athletes around the world break their old records and made competition fun again.
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