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Competing in javelin—or any sport—is not just about physical ability. Your mindset can make or break your performance. If you’ve ever choked under pressure, struggled with nerves, or felt like you weren’t performing up to your potential in competition, this video is for you. Today, we’re breaking down the key strategies to build a bulletproof competition mindset and overcome performance anxiety, so you can throw with confidence when it matters most!
WHY DOES PERFORMANCE ANXIETY HAPPEN?
Performance anxiety happens when the brain perceives competition as a threat rather than an opportunity. Instead of focusing on execution, we shift our focus to potential failure, judgment, or the fear of underperforming. This triggers the fight-or-flight response, flooding the body with stress hormones that can tighten muscles, disrupt breathing, and negatively impact coordination. If you’ve ever felt your legs shaking, hands sweating, or mind going blank before a throw—this is why.
1. PREPARATION BREEDS CONFIDENCE
Lack of preparation fuels anxiety. When you KNOW you’ve put in the work, confidence comes naturally.
✅ Consistent Training – Train like you compete. If you’re sloppy in practice, you’ll struggle under pressure. High-level competition mindsets are built through deliberate, high-intensity training.
✅ Rehearse Pressure Situations – Simulate meet-day pressure in practice. Set up mock competitions, add distractions, or put something on the line (e.g., loser does extra conditioning).
✅ Have a Routine – A consistent warm-up and pre-throw routine can create a sense of familiarity, reducing anxiety in high-pressure moments.
2. MASTER YOUR SELF-TALK
The words you say to yourself before and during competition will either build you up or tear you down.
🚫 Avoid negative language: “Don’t foul,” “Don’t mess this up,” “I always screw up under pressure.”
✅ Use positive commands: “Stay smooth,” “Explode through the finish,” “You’ve got this.”
✅ Develop a power phrase: A short, personal mantra that flips the switch into competition mode
3. VISUALIZATION: TRAIN YOUR BRAIN TO WIN
Your mind can’t tell the difference between real and vividly imagined experiences. By visualizing success, you’re literally training your nervous system to perform under pressure.
🎯 How to visualize effectively:
1️⃣ Close your eyes and imagine yourself stepping onto the runway in a competition.
2️⃣ See every detail—your uniform, the stadium, the wind, the crowd.
3️⃣ Picture yourself executing a perfect throw—from approach to release to celebration.
4️⃣ Engage your senses—feel the grip on the javelin, hear the crowd, experience the emotions of success
5. FOCUS ON THE PROCESS, NOT THE OUTCOME
Many athletes choke under pressure because they’re too focused on results: “I have to PR,” “I need to place top three,” “What if I fail?” This creates tension and kills performance.
Instead, shift your focus to controllable actions like:
🎯 Smooth acceleration on the approach
🎯 Hitting the block with power
🎯 Maintaining a relaxed grip on the javelin
Jan Zelezny, Johannes Vetter, Thomas Rohler, Tom Pukstys, Tom Petranoff, Curtis Thompson, Andreas Thorkildsen, Tero Pitkamaki, Neeraj Chopra, Uwe Hohn, Kevin Foster, Mike Stein, Jordan Davis, Jacked Javelin, Dan Labbadia, Breaux Greer, Raymond Hecht, Arshad Nadeem, Kara Winger, Coach Scott Halley, Javelin Mafia Kuortane, Julian Weber
The Javelin throw the secret to further throws is held within this video, check out some of our other videos to see javelin throw tips for more distance & 3 tips for beginners - through learning these techniques and checking out my other videos you can also learn how to improve your penultimate, how to improve your block with this progression drill, as well as other tips such as position & control, how to release the javelin off your fingers, how to increase arm speed, elbow injury prevention and recovery, the proper javelin warmup, basic throwing exercises with the javelin, five gym favorites for javelin, learning crossovers, the standing throw, the javelin grip, basic equipment, and more!