When 'freezing' holds you back

Understanding the Mind-Body Response in Sport

We’ve all had that moment. You're about to take the shot, serve the ball, or make the move you’ve practiced a thousand times, and suddenly, you freeze. Your body tenses, your mind goes blank, and before you know it, the moment has passed.

But why does this happen? And more importantly, what can you do about it?

What is “Freezing” in Sport?

Freezing is a sudden pause in movement or decision-making. You might feel stuck, overwhelmed, or like your body just won’t do what you’re telling it to. It’s a natural stress response. Your brain is reacting as if you’re in danger, even if it’s just a high-pressure point in a game or competition.

This response is rooted in your nervous system. When the brain perceives a threat, like the fear of making a mistake or being judged, it can go into “fight, flight, or freeze” mode. In sport, freezing might look like:

•             Delayed reaction to a pass or shot

•             Forgetting tactics or routines

•             Losing connection between mind and body

•             Over analysing simple movements

Why It Happens

1. Pressure and Expectation 💨

When the stakes feel high, your brain may go into protective mode. That fear of failure or letting others down can shut down smooth decision-making and physical flow.

2. Overload of Thoughts 💭💭💭

Trying to consciously control every part of your performance often backfires. You can’t think your way through a high-speed play - you need to trust your training and instincts.

3. Unresolved Nerves or Doubt 🤔

If you’ve been feeling anxious or uncertain for a while, freezing may be a sign your body is overloaded and needs support.

What You Can Do About It

☻ Breathe to Ground Yourself

Deep, controlled breaths help switch your nervous system back to ‘rest and respond’ mode. Try a quick breath routine: in for 4, hold for 4, out for 6.

☻ Practice

Training is the safest way to practice taking risks and making quick decisions. When your mind and body are used to how this feels, it becomes easier to do in the middle of a competition.

☻ Simplify Your Focus

Choose one simple cue or target to focus on—like “elbows up” or “see the ball.” This keeps your brain from spiralling into over analysis.

☻ Accept, Don’t Judge

Freezing doesn’t mean you’re weak or broken—it’s a normal reaction. The key is to notice, reset, and refocus.

☻ Speak to a sport psychologist

Sometimes it’s hard to recognise what’s going on in our mind until we have an opportunity to talk to a trusted person. Seeking support from a sport psychologist can help you get to the root of the issue.

Summary

Freezing is frustrating, but it’s also a sign your body is trying to protect you. The good news? You can train your mind just like you train your body. With the right support, tools, and mindset, you can go from freezing… to flowing.

If this sounds like something you’ve experienced and want to work on, book in a free consultation now.

Book in a free consultation