Mental Fatigue and Strategies for Mental Recovery

Picture this: Your sprinter, usually razor-sharp out of the blocks, suddenly seems sluggish. Your long jumper, known for precise approach speed, keeps overstepping the takeoff board. Your middle-distance runner—normally a pacing wizard—starts making erratic decisions mid-race. What’s going on?

If you’re seeing these signs, you could be dealing with an overlooked enemy: mental fatigue. It’s not just a bad mood or a lack of effort—it’s a real physiological state that impacts performance just as much as physical exhaustion.

According to the latest research from AIS and ACU 96% of practitioners agree that mental fatigue is a major issue, BUT a whopping 88% admit they don’t know how to manage it. That’s where you, as a coach, can make a difference.

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So What Actually is Mental Fatigue?

At its core, mental fatigue is linked to the prefrontal cortex, the part of the brain responsible for decision-making, concentration, impulse control, and emotional regulation. When an athlete engages in sustained cognitive effort (like continuous problem-solving, stressful social situations, or prolonged focus in training), the brain’s resources get drained, leading to decreased performance.

🧠 Physiologically, mental fatigue is caused by:

• Reduced dopamine levels – The brain’s motivation and reward system gets disrupted, making tasks feel harder and less enjoyable.

• Increased adenosine buildup – This neurotransmitter signals "mental tiredness," much like lactic acid signals muscle fatigue.

• Greater effort perception – The brain tricks the body into feeling like training or competition is harder than it actually is.

The key thing to understand here is that these are real changes in the athlete’s body and mental fatigue can make physical fatigue feel worse. Studies show that when athletes are mentally fatigued, they hit exhaustion earlier than usual, even when their muscles still have plenty to give. That’s because mental fatigue makes effort feel harder—essentially, the athlete’s brain taps out before their body does.

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How does Mental Fatigue Affect Performance?

Mental fatigue isn’t just about feeling sluggish—it has direct, measurable effects on an athlete’s execution. In broad terms, here’s how it can show up in your athletes:

🛑 During Training:

• Sessions feel ‘flat’ – Drills lack intensity, execution is sloppy, and energy levels are low.

• Slow processing speed – Instructions don’t sink in as fast, and skill learning slows.

• More technique breakdowns – Sprint form deteriorates, throws lack precision, hurdles become inconsistent.

• Motivation nosedives – Athletes seem disengaged, avoid hard reps, or just ‘go through the motions.’

🏁 During Competition:

• Slower decision-making

• Inconsistent execution – Technical events suffer as focus drifts and mental sharpness declines (e.g., pole vaulters misjudge plant timing).

• Increased frustration and mood swings – Small mistakes trigger big reactions, emotional regulation dips.

• Struggles in high-pressure moments – Athletes who usually thrive under the spotlight suddenly crumble.

🏃 In Sprinting

• Slower reaction times – Delayed starts off the blocks.

🎯 In Jumps and Throws:

• Poor focus on technique – Subtle errors creep in, like over-rotating in discus or mistiming a high jump takeoff.

• Lower confidence in execution – Athletes hesitate more, second-guessing their approach or adjustments.

🏁 In Middle and Long-Distance Running:

• Inconsistent pacing – Runners misjudge effort, starting too fast or failing to respond to competition surges.

• Reduced ability to handle discomfort – Mental fatigue lowers resilience, making pain tolerance in endurance events harder.

Want to learn more about the proven effects of mental fatigue on sporting performance? Check out the peer-reviewed systematic review by tapping the link below.

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Your Game Plan: Managing Mental Fatigue Like a Pro

Ready to get practical? Here’s some simple but effective tools for actively managing mental fatigue without needing a degree in clinical psychology overnight.

Step 1: Assess Mental Fatigue Before it Wrecks Performance

This doesn’t need to be rocket science! The easiest and quickest way to assess mental fatigue is to simply ask athletes how they’re feeling today at the start of every session. A quick daily log (even just using a simple Emoji scale like the one below) can reveal trends over time.

😴 😪 😐 🙂 😁

Select how you feel

If your athletes have access to the technology (e.g. Smart Watches with HRV Tracking), heart rate variability can also be used to track an athlete’s mental fatigue.

Want to learn more about Heart Rate Variability? Complete the Arousal and Anxiety for Performance course on the Athletics Learning Centre

2. Train Mental Resilience

Mental resilience is a trainable skill that allows athletes to perform under pressure, adapt to uncertainty, and sustain focus in challenging situations. Incorporating cognitive stress into training helps athletes develop the ability to handle unpredictable competitive environments with confidence.

🏃 Strategic stress drills can enhance an athlete’s mental endurance.

• For Sprinters Hold them in a set position for an extended or very short period to make them react under uncertainty, reinforcing focus and adaptability.

• For Middle and Long Distance Athletes: Introduce unexpected pace changes to simulate the unpredictability of race-day conditions.

• For Jumpers and Throwers: Add decision-making elements, such as adjusting approach distances mid-drill, to improve adaptability under pressure.

🎯 Increase cognitive demands by integrating complex decision making into training.

• Introduce Chaotic Drills: Athletes react to unexpected visual or audio cues, improving focus and responsiveness.

• Simulate Competition Pressure: Create training scenarios that mirror real competition conditions, using timed drills, visualisation,. noise distractions, or head-to-head matchups with other athletes in the squad.

Example ‘Chaos’ and Competition Pressure Activities

Tap the buttons below to learn more about example drills you can use with your athletes to train focus and mental resilience.

Randomised Approach Takeoff (Jumps) Unpredictable Reaction Starts (Sprints) Reactive Release Challenge (Throws)

Randomised Approach Takeoff Drill (Jumps)

🎯 Purpose: Improves adaptability, focus under uncertainty, and reaction time—essential for handling unexpected conditions in competition.

🔍 How It Works:

• 1️⃣ Vary the Start Mark – The athlete starts their approach from different distances each rep (randomly assigned by the coach).
• 2️⃣ Variable Takeoff Cue – The coach places different coloured cones or marks around the athlete's usual take-off area. Once the athlete has started their run-up, the coach calls out the colour of a cone or mark that they must take off from.
• 3️⃣ Obstacle Variation – Place cones or mini-hurdles in different positions on the runway to force adjustments in stride pattern.
• 4️⃣ Reaction Challenge – At random points, the coach calls “Left foot!” or “Right foot!” to force a mid-runway takeoff leg switch.

Unpredictable Reaction Starts (Sprints)

🎯 Purpose: Develops reaction time, adaptability, and focus under unpredictable conditions—key for handling real-world race variability (false starts, delayed gun, distractions, etc.).

🔍 How It Works:

• 🔥 1️⃣ Unpredictable Start Signals – Instead of using the standard “Set, Go” cue, introduce unpredictable variations.
• 🌀 2️⃣ Visual & Auditory Distractions – Introduce crowd noise, flashing lights, or sudden movement in their peripheral vision right before the start.
• 🎲 3️⃣ Variable Starting Position – Have sprinters begin from different postures (e.g., one knee down, eyes closed, facing sideways before turning and reacting).
• 🏁 4️⃣ Rolling ‘Chase Start’ – Have two sprinters start at different reaction cues.

Reactive Release Challenge

🎯 Purpose: Enhances focus, adaptability, and coordination under unpredictable conditions.

🔍 How It Works:

• 🔄 1️⃣ Unpredictable Cue for Release – The athlete waits for a random cue before throwing.
• 🌀 2️⃣ Grip Swap Challenge – The coach calls out “SWITCH”, forcing a quick grip change before throwing.
• 🏃 3️⃣ Delayed Approach – The athlete must react to a sudden cue to begin their run-up or turn sequence.
• 🎯 4️⃣ Target Variability Challenge – The coach points or calls to a target mid-throw (e.g. "Left Sector"), forcing a last-second trajectory adjustment.

3. Mental Recovery

Give your athletes a mental recovery toolkit and let them choose the parts they’ll actually use. Get them visualising race-day success with guided imagery or slowing things down with some box breathing (inhale 4s, hold 4s, exhale 4s—game-changer). Short power naps? Like hitting the reset button on their brain. Encourage a social media detox before training—less scrolling, more mental bandwidth. And music? Whether they need a hype track or a chill playlist, let them set the mood. Bottom line: the best recovery strategy is the one they’ll stick with—so give them options, let them choose, and watch their mental sharpness return.

Tap the tiles below for more information on possible mental recovery modalities that you can implement in your sessions.

Mindfulness and Guided Imagery

Mindfulness exercises like guided meditation help athletes stay present, reduce anxiety, and enhance focus. Guided imagery involves visualising ideal training and competition scenarios, reinforcing confidence and muscle memory. Encourage athletes to dedicate 5-10 minutes daily to mindfulness techniques.

Breathing Techniques

Controlled breathing, such as box breathing (inhale for 4s, hold for 4s, exhale for 4s, hold for 4s), promotes relaxation and focus. Diaphragmatic breathing can enhance oxygen efficiency and lower stress levels, improving recovery and race-day composure.

Power Naps

Short naps (10-20 minutes) can significantly enhance cognitive function, alertness, and memory retention. Encourage athletes to nap in a quiet, dark environment to maximise restfulness without entering deep sleep, which can lead to grogginess.

Time Off-Grid

Unplugging from social media, news, and training discussions helps athletes avoid mental fatigue and information overload. Encourage scheduled "tech detox" periods to improve sleep quality, reduce stress, and promote mental clarity.

Music Therapy

Music can regulate emotions and energy levels. Upbeat, high-tempo music can enhance motivation and performance, while slower, calming tunes can aid relaxation and recovery. Encourage athletes to build playlists tailored to pre-competition hype and post-training relaxation.

4. Build a Team Approach to Mental Recovery

🧠 Collaborate with Your Coaching Team:

• Collaborate with S&C coaches to ensure mental and physical loads are aligned.

• If an athlete has prolonged low energy levels, check with them or their parents that their nutrition needs are being met and refer them to a Sports Dietitiant if required.

📊 Track and Adapt:

• Adjust training intensity based on mental state (e.g., if mental fatigue is high, focus on technical, lower-stress work).

• Make mental recovery a priority in periodization, just like tapering for competition.

Final Thoughts

Ignoring mental fatigue is like having a race car with an amazing engine but no steering system. Your athletes might be fast, but if their decision-making, focus, and emotional control are shot, they’ll never reach their full potential.

💡 Your role as a coach? Spot mental fatigue early, incorporate mental resilience into training, and make recovery a core part of your program.