How to get your head in the game – the mental edge behind school sports success

It takes more than just physical strength to emerge as a champion in any sport.

Whether competing in rugby, hockey, or athletics, athletes across South Africa’s prestigious schools, like those at the upcoming St John’s, St Stithians and KES sports festivals, know that mental preparation is the true key to victory.

As these schools gather for their annual sports festivals, where the stakes are high and the competition fierce, the importance of a strong performance mindset becomes even clearer.

Andrew Barnes, a former international 400m athlete and renowned sports coach, emphasises the need for athletes to be mentally prepared to succeed in such environments.
“Mindset is everything,” said Barnes, who also serves as the Lions U16 rugby selector and chairperson of the South East Lions Rugby region.

“For me, mindset was always bigger than the physical aspect. I think your mind is a lot stronger than your body.”
He explained that while physical endurance is critical, the mind often dictates how far an athlete can push their body.

“If your mind gives up, your body will give up quicker. But if your mind can keep going, your body will keep going,” he said.

This psychological resilience is crucial during the demanding matches and races at the schools’ sports festivals, where mental toughness can often make the difference between success and failure.

Barnes outlined how self-talk and visualisation play significant roles in preparing mentally for competition.

“We start preparing mentally and visually five days before each match for what we want to do on that day,” he shared.
“We want to recognise certain things in a match or a race, stuff that we’ve trained for, so when it happens, we know what to do.”

Visualisation, he explained, is about predicting potential situations and mentally rehearsing them before they occur.
This technique helps athletes build confidence and stay composed under pressure.

Discipline, resilience and humility form the foundation of a strong performance mindset, Barnes says.
“Discipline is a big one because it goes beyond the field. Part of the reason I wanted to be a sports coach is because I want to teach boys what discipline is and how that’s going to impact their lives when they finish school,” he explained.

“Discipline will play a big role in boys’ lives, and the country needs good young men. So, I want to add value and try and create some good young men.”
Barnes stressed that composure is vital when athletes face high-pressure situations.

Confidence, he argued, is born out of diligent preparation.

“Calmness comes from confidence, and confidence comes from training well,” he said.

“If I train well, I can go into a match or a race knowing I’m ready.

“It’s easy for me to be calm because I trust I’ll be fine. I’ve done the work. But if I don’t train, I can’t be confident, and if I’m not confident, I can’t be calm.”

In addition to discipline and composure, Barnes also believes in the importance of learning from failure.

He explained that failure is an inevitable part of sports and life, but it is also an opportunity for growth.

“Being disappointed is good. Not having things go your way is good. From that mental toughness is built,” he said.

“You’ve got to struggle a bit to get stronger, to be tougher. As long as you’re positively working through those emotions, I feel it will help you.”

In an era where mental health is increasingly part of the conversation in sports, Barnes, who is also head of sport and first team rugby coach at St Benedict’s College, believes overcoming adversity is crucial for long-term success. He stressed that overcoming challenges with a strong team mentality is key.

“Your mental health is interlinked with your emotional well-being,” Barnes noted.

“Your confidence is interlinked with your mental health, and that’s all connected with how I’m talking about myself.

“When boys leave school, perhaps going to university or studying overseas, those lessons learned through sport; about self-talk, resilience and teamwork; will help them through the challenges they face.”

Barnes also highlighted the pressure placed on young athletes in competitive schools, where expectations are high, and every player strives to be the best.

“We put so much pressure on these young players, particularly in the boys’ schools.

“We’re all competing, trying to be the best in the country, and for a 16-, 17-, or 18-year-old, that’s a lot of stress to carry,” he said.
“It’s important to remember these boys are human—they’re going to make mistakes.

“As a coach, I make mistakes too. So, we have to create a safe environment where positive growth can happen, even through setbacks.”
Barnes’ approach underscores that mental preparation is what separates good athletes from great ones.

With the right mindset and discipline, athletes at the St John’s, St Stithians, and KES sports festivals—and beyond—can navigate challenges, stay composed under pressure, and achieve their highest potential in sport and life.