The Power of Rituals in High-Stakes Athletics
In the world of competitive sports, the difference between a gold medal and a podium miss often comes down to what happens in the mind seconds before the starting gun fires. We are seeing a growing trend where athletes leverage psychological “anchors”—specific, repeatable rituals—to manage cortisol levels and silence the noise of a pulsing crowd.
Take the case of sprinter Jonathan Hoare. Facing intense pressure in the A Division boys’ 100m final, Hoare utilized a specific ritual: taking a deep breath and crossing his arms tightly against his chest, imagining a baby within his grasp. This moment of stillness allowed him to surge to a victory of 10.81 seconds, overcoming nerves and a field that included defending champion Joshua Lee.
The “Idol Effect”: Mimicking Elite Performance
A fascinating emerging trend is the intentional copying of professional idols to bridge the gap between an athlete’s current state and their peak potential. This isn’t just about technique; it is about adopting the mental fortitude of champions.
Jonathan Hoare’s ritual was directly inspired by Italian sprinter Marcell Jacobs, the 2021 Tokyo Olympics 100m winner. By embodying the habits of someone he viewed as a fellow “underdog,” Hoare was able to ignore intimidating heat timings and secure both the 100m and 200m A Division titles.
Similarly, RI thrower Anson Loh turned to the habits of Swedish athlete Daniel Stahl during the A Division boys’ discus final. After a shaky series and a foul on his fifth throw, Loh replayed Stahl’s routine in his mind, performing a bow with his hands pressed together. This touch of humor and imitation eased the pressure, leading to a winning throw of 52.06m.
Overcoming the Underdog Narrative
Psychological barriers are often more daunting than physical ones. Many athletes struggle when they notice opponents clocking faster times in the heats. The trend in modern coaching is to reframe this “underdog” status as a competitive advantage rather than a deficit.
Hoare experienced this firsthand, feeling intimidated by the timings of competitors like Wang Qiyue and Joshua Lee. Though, by focusing on his ritual and his own trajectory—having previously won B Division golds—he transformed that nervousness into a winning performance.
This mental pivot is essential for longevity in sports. When athletes stop focusing on the “stiff competition” and start focusing on their internal process, the results often follow.
The Trajectory of the Late Bloomer
Another critical trend is the “turnaround” performance, where athletes experience a massive leap in results during their final year of eligibility. This is often driven by a heightened sense of urgency and a desire to “create up for lost time.”
Chloe Tan of Eunoia Junior College exemplifies this path. After finishing sixth in the 100m event in 2025, she returned to clinch the A Division girls’ 100m title in 12.14 seconds, alongside a 200m victory. Her drive to secure as many medals as possible in her final year highlights how psychological motivation can trigger physical breakthroughs.
Pushing the Ceiling: The Quest for National Records
For elite youth athletes, winning a title is often not enough; the fresh benchmark is the pursuit of evergreen records. This drive for continuous improvement prevents stagnation and pushes the boundaries of what is possible for age-group athletes.
Sommer Lim of Cedar Girls’ Secondary School demonstrates this mindset. Despite retaining her C Division girls’ 1,500m title and breaking a 21-year-old record with a time of 4min 50.03sec, Lim remained focused on her personal national record of 4:47.14. This refusal to be satisfied with a win is what separates gold medalists from record-breakers.
For more insights on athletic development, you can explore World Athletics for global standards or check our internal guides on developing mental toughness in youth sports.
Frequently Asked Questions
Do pre-race rituals actually improve performance?
While rituals don’t physically make an athlete faster, they help manage anxiety and focus the mind, which prevents “choking” and allows the athlete to perform at their trained capacity.
Why do athletes copy their idols?
Copying a successful athlete’s routine can provide a psychological boost, helping the athlete feel more confident and aligned with the mindset of a winner.
How can an athlete overcome the feeling of being an underdog?
By focusing on their own process and rituals rather than the statistics of their opponents, and by reframing the underdog status as a position of freedom and surprise.
Do you have a pre-game ritual that helps you stay calm under pressure? Or an idol whose habits you’ve adopted? Share your experience in the comments below or subscribe to our newsletter for more deep dives into the psychology of performance!
