Confidence and Performance Routines

In this lesson you will explore where confidence really comes from. Confidence is the belief that you can do what is needed. It is not about being loud or never feeling doubt. The strongest confidence comes from preparation and past success, knowing that you have done the work and have succeeded before. Other sources include watching others like you succeed, encouragement from coaches and teammates, and how you interpret your feelings. Confidence built only on results can disappear after a single low score, while confidence built on preparation is more stable. In this module you will learn to build the kind of confidence that lasts through the ups and downs of a season.

• Confidence is belief you can do what is needed
• Preparation and past success are the strongest sources
• Encouragement and role models also help
• Preparation-based confidence is more stable

In this lesson you will learn to build a confidence bank. Just as you save money in a bank, you can store evidence that you are capable. After each training session or match, note down one or two things you did well, such as a good catch, a well-timed drive or a tight over. Also note the work you have put in, like extra nets or fitness sessions. Before a big game, or after a disappointing one, read back through your bank to remind yourself of what you can do. This simple habit counters the natural tendency to remember mistakes more than successes, and it links neatly with the training log you will use in WFA814.

• Store evidence that you are capable
• Note one or two things you did well each time
• Record the work you have put in
• Read it back before big games or after setbacks

In this lesson you will learn about imagery, sometimes called visualisation. Imagery means creating a clear picture of a skill or situation in your mind. Many top athletes use it to rehearse performances. You might picture yourself watching the ball out of the bowler's hand and driving it through the covers, or running in and hitting your length. Use all your senses: what you see, hear and feel. Picture it at real speed and from your own eyes. Imagine coping well with a difficult moment, not only perfect outcomes. A few minutes of imagery before a match or in a quiet moment at home can build familiarity and confidence for when it happens for real.

• Create a clear mental picture of a skill
• Use all your senses at real speed
• Rehearse coping with tough moments too
• A few minutes before a match or at home

In this lesson you will look at body language, which affects both how you feel and how others see you. Standing tall, keeping your head up and moving with purpose sends a message of confidence to the opposition and to your teammates. It can also help you feel more confident. Slumped shoulders, kicking the turf or shaking your head after a mistake sends the opposite message and can make you feel worse. You do not have to feel confident to act confident. Choose a strong, calm posture between balls, especially after a setback. Captains and senior players set the tone, and positive body language spreads through a team very quickly, particularly to younger players.

• Stand tall, head up, move with purpose
• Body language affects how you feel
• Avoid slumping or visible frustration
• Positive body language spreads through a team

In this lesson you will design a pre-ball routine. A routine is a short, consistent sequence you go through before each delivery that helps you switch on and feel in control. A batter's routine might be to walk away towards square leg, take a breath, say a cue word, tap the bat and settle into the stance, eyes on the bowler. A bowler might stand at the top of the mark, picture the delivery, take a breath and start the run-up. Fielders might walk in and settle in their ready position. Keep it short, simple and the same every time. Practise it in training so that in a match it happens automatically, regardless of the situation.

• A short, consistent sequence before each ball
• Batter: walk, breathe, cue word, settle
• Bowler: picture it, breathe, start the run-up
• Same every time; practise until automatic

In this lesson you will extend routines to the whole match and to moments after mistakes. A pre-match routine might include packing your kit the night before, a familiar meal, arriving in good time, your usual warm-up and a quiet moment to review your focus points. It gives you a sense of calm and control, whatever the occasion. A post-mistake routine, which you began in WFA811, helps you let go quickly. For example, take a breath, use a physical release such as adjusting your cap, say a reset word like next ball, and return to your pre-ball routine. Routines should help, not become superstitions that worry you if you cannot complete them exactly.

• Pre-match: kit, meal, arrival, warm-up, focus
• Gives calm and control on any occasion
• Post-mistake: breathe, release, reset word
• Routines help; avoid rigid superstitions

In this lesson you will learn how to maintain confidence over a whole season. Every player has good and bad patches. During a bad run, go back to your process goals, your confidence bank and your routines rather than changing everything at once. Focus on the things you are doing well and seek honest, supportive feedback from a coach or experienced teammate. During a good run, keep doing the same preparation rather than relaxing it. Celebrate the effort of others, because confident teams lift individuals. If a loss of confidence is linked to wider worries, stress or low mood, please talk to someone you trust, and speak to your GP for further support.

• Expect good and bad patches
• In a bad run, return to process and routines
• Keep preparing well during good runs
• Seek support if worries go beyond cricket