Confidence in rugby, like in life, is never static—it fluctuates. One day you feel unstoppable, the next, doubts creep in. That’s completely normal. But here’s the key: confidence isn’t something you either have or don’t have—it’s something you build. The best players in the world don’t rely on just feeling confident; they actively develop it through habits, preparation, and mindset. Here are four powerful strategies to help you develop and sustain confidence in your game.
- Focus on What You Can Control
Many athletes tie their confidence to outcomes—winning a tournament, scoring tries, or being selected for the starting squad. But when confidence is tied to things outside
of your control, it becomes fragile. A bad game, an unlucky referee call, or a strong opponent can shake your belief.
Instead, redefine success by focusing on the things you can control:
✅ Giving your maximum effort in every training and game
✅ Mastering the fundamentals and executing your skills under pressure
✅ Sticking to your processes, whether it’s tackling, rucking, or decision-making
By shifting your focus from results to controllable factors, confidence becomes something you build daily, not something that comes and goes with wins and losses.
Try This: At the end of each training session, note three small wins—technical improvements, mindset victories (e.g., remaining positive following a mistake), or positive interactions with teammates. Confidence grows when you recognise your progress. - Use Visualisation – Train Your Mind Like Your Body
Visualisation is one of the most powerful tools in sport psychology—it allows you to mentally rehearse success before you even step on the pitch. Anthony Watson, recently retired international rugby player, has spoken on numerous occasions about the benefits of visualisation:
“The power of visualisation is so important. I have scored tries and it has ended up exactly how I had it in my head. It starts off with just what it would look like from a bird’s eye view and then what it would feel like for me.”
How to Use Visualisation Effectively:
- Pick a specific situation where you want to feel more confident (e.g., making a big tackle, executing a sidestep, or maintaining composure under pressure).
- Close your eyes and picture yourself in that moment. What do you see? What does your body language look like? How are you breathing? What are you
saying to yourself?
- Imagine the entire scenario, from the lead-up to the execution, feeling strong, prepared, and focused.
The more you practice visualisation, the more automatic confidence will feel when the real moment arrives.
Pro Tip: Combine visualisation with deep breathing before games to get into a composed, focused state.
- Act with Confidence – You Don’t Need to Feel It to Show It
A common misconception is that confidence is a feeling—that you either wake up with it or you don’t. In reality, confidence is an action. The best players don’t always feel 100% confident, but they behave as if they do. Even at the highest level, no player has complete certainty of success. They simply trust in their preparation and choose to act with confidence regardless of how they feel.
Ask Yourself:
– If I had unlimited confidence, how would I carry myself on the pitch?
– How would I walk onto the field? How would I communicate with my teammates?
– What would my self-talk sound like before a game or after a mistake?
When you act with confidence—keeping your head up, maintaining strong body language, and staying engaged—you create a self-fulfilling cycle. The more you act confidently, the more you’ll start to feel it.
Quick Tip: If you catch yourself hesitating or doubting, take a deep breath, reset, and ask, “What would a confident version of me do right now?” - Prepare with Purpose – Confidence Comes from Knowing You’re Ready
One of the biggest sources of confidence is preparation. When you know you’ve put in the work—physically, mentally, and tactically—you step onto the field with belief in yourself.
Key Areas of Preparation:
Physical Preparation: Strength, fitness, and skill work Mental Preparation: Visualisation, pre-game routines, and reviewing tactical plays Emotional Preparation: Managing nerves through breathing techniques and reframing pressure as excitement
Try This: Create a pre-game routine that puts you in the best mental state before a match. This could include listening to music, using visualisation, or focusing on a few key affirmations like:
– “I’ve done the work. I’m ready.”
– “I don’t need to be perfect—just committed.”
– “I bring energy, effort, and focus every play.”
By consistently preparing with intention, you develop a deep-seated confidence that doesn’t waver when challenges arise.
Final Thoughts: Confidence Is Built, Not Given
Confidence isn’t about eliminating doubt—it’s about performing despite it. The best rugby players don’t wait to feel confident; they create it through preparation, mindset, and action.
Key Takeaways:
– Focus on process-driven success—control what you can
– Use visualisation to prepare your mind for key moments
– Act with confidence, even if you don’t feel it 100%
– Prepare with purpose—confidence grows from preparation
So, the next time you step onto the pitch, remember confidence isn’t about knowing you’ll win—it’s about trusting in your ability to give your best effort and embrace the challenge. Keep showing up, backing yourself, and taking ownership of your development.
This is just the tip of the iceberg when it comes to confidence – if you want to know more then make sure to book in for your free 1:1 (only if you’re on the plus package) or reach out to find out how to book in for a session!
