How to Improve Focus and Concentration in Youth Athletes

Helping young athletes build strong focus and concentration is just as important as teaching them how to throw, catch, or score. Whether they’re on the soccer field, basketball court, or in the gym, learning how to concentrate can make a big difference in their performance—and their confidence.

But let’s be honest, expecting kids to stay locked in during every moment of practice or competition isn’t easy. Distractions are everywhere, from thinking about schoolwork to who’s watching from the sidelines.

So what can parents and coaches do? Let’s break it down in simple steps that really work. Below are some proven ways to help young athletes improve their focus and stay in the game—literally and mentally.

Why Focus Matters in Youth Sports

Before we dive into the how, let’s talk about the why. Focus isn’t just about paying attention—it’s about knowing where to direct your attention and when.

Imagine a baseball player who’s up to bat. If they’re worried about striking out or distracted by noise in the stands, their chances of getting a hit go down. But if they’re fully focused on the pitcher and the ball—game changer.

Focus helps athletes:

• React faster in the moment
• Make smarter decisions under pressure
• Stay confident and calm
• Enjoy the game more

And here’s the good news: Just like athletic skills, focus can be trained.

1. Teach Kids How to Shift Their Attention

Young athletes often struggle not because they can’t focus, but because they don’t know where to focus. Teaching them how to shift their attention to what really matters in the moment is key.

Here’s an example: Let’s say your child misses a goal. Instead of letting them dwell on the mistake, teach them to shift focus to what they can control next—like their next move or their positioning on the field.

Try this: Before games or practice, ask:

• “What’s one thing you’re going to focus on today?”
• “If something doesn’t go your way, how will you refocus?”

This helps them learn to block out distractions and tune into the moment.

2. Help Them Monitor Their Mental Focus

Here’s a trick we love: The focus scale. It’s simple but powerful.

Have your athlete rate their focus from 1 to 10, with 10 being totally locked in. Do this a few times during a game or practice. If they say they’re at a 4, ask, “What can you do to move up to a 7 or 8?”

This activity builds self-awareness. Over time, kids start to notice when their minds wander and learn ways to bring themselves back quickly.

3. Use Simple Mindfulness Techniques

Mindfulness is a fancy word for staying present. And no, we’re not talking about long meditation sessions. For youth athletes, keeping it short and fun is the way to go!

Here are some easy ways to practice mindfulness before games:

• Breathing exercises: Try 5 slow breaths in and out. Focus only on the breath.
• Body scans: Have them briefly check in with how their arms, legs, or shoulders feel. Are they tense or relaxed?
• Visualization: Ask them to picture themselves succeeding—making the perfect serve, free throw, or swing.

These techniques help calm pre-game nerves and sharpen concentration.

4. Set One Clear Performance Goal

Ever seen a kid overwhelmed by trying to “do everything right”? That’s a focus killer.

Instead, set one specific goal for each practice or game. Maybe it’s “call for the ball more” or “stay aggressive on defense.” Having just one thing to concentrate on keeps focus sharp and success attainable.

Afterward, talk about how it went. Did they stay focused on that goal? What might they do differently next time?

5. Practice Refocusing After Mistakes

Mistakes are going to happen—it’s part of growing as an athlete. The key is teaching kids how to bounce back fast.

One tool that works? A quick reset routine.

Here’s a 3-step example:

• Breathe: Take one deep breath.
• Word: Say something simple to re-center, like “Next” or “Focus.”
• Body: Adjust posture—stand tall, shake off the mistake, and reset.

Practicing this in training makes it second nature on game day.

6. Remove Distractions

If the environment is full of distractions, even the most motivated child can lose focus.

What to look out for:

• Too much screentime before games or practice
• Negative comments or too much instruction from sidelines
• Overthinking performance or being afraid of mistakes

Keep routines simple and positive. Encourage a game-day mindset that allows kids to enjoy playing—without perfection pressure.

7. Make It Fun and Keep It Positive

Want to know the secret sauce for helping kids focus? Let them enjoy the game.

When youth athletes are having fun and playing in a supportive environment, they naturally focus better. They want to be involved. They’re excited to contribute. They’re present.

Celebrate small wins. Cheer their efforts, not just the stats. Laugh with them. Let them be kids playing the sport they love.

Helping Kids Build Mental Muscles

Improving focus in youth athletes isn’t just about enhancing game-day performance. It’s about giving them tools for life—skills they can carry into school, friendships, and future challenges.

Just like physical training, mental training takes time and consistency. But with a few small daily habits, you can help your young athlete stay sharp, confident, and ready to play their best.

So why not start today? Ask your child what they want to focus on at their next practice. Teach them how to reset after a mistake. And most of all—remind them that having fun is part of the game plan.

Helping your athlete stay focused doesn’t have to be hard. It just takes a little practice—and a lot of encouragement.

Looking for more tips on youth sports psychology?

Check out our other posts on building confidence, managing performance anxiety, and teaching resilience to young athletes.

Want to learn more about raising confident young athletes in the Youth Sports Parent Playbook? Click here!