Of the four matches in the Round 32 so far, there have been two penalty shootouts.
Morocco and Paraguay both held their nerve and executed under the greatest pressure, while Germany and Netherlands were sent packing.
Penalty Shootouts at the World Cup are one of, if not, the most intense pressure moments in sport.
Thousands of fans in the stadium, millions watching at home.
All their attention is on the one player about to take a kick.
The moments before the kick are one of the greatest mental tests in all of sport.
For the kick taker, being mentally prepared for the moment is crucial.
Here are three simple strategies soccer players can use to calm their minds and stay focused when the hopes of a nation rest on their shoulders.
Don’t focus on the Outcome
During a penalty, it’s easy to get caught up in thoughts about the consequences.
If I miss, are we out?
If I score, do we stay in?
At the World Cup, the stakes are incredibly high, with players representing their country on the biggest stage in football.
Instead of focusing on what the kick means, shift your attention to what you can control in the present moment: your routine, your technique, and the process of taking the penalty.
Breathing exercise to regulate emotions
Pressure naturally triggers a stress response, increasing heart rate, and muscle tension.
Simple breathing exercises, such as box breathing (inhale for four seconds, hold for four, exhale for four, hold for four), can help calm the nervous system and improve composure before stepping up to the ball.
Even one or two slow, controlled breaths can help players reset and refocus.
Many players who stepped up to the spot during both the Germany-Paraguay and Netherlands-Morocco employed this tactic.
Trust your Preparation
The World Cup shouldn’t change the routine that has helped you score penalties throughout training and in the past.
Rely on the same pre-kick routine you’ve practiced repeatedly – whether that’s placing the ball a certain way, taking the same number of steps back, or using familiar cue words.
Consistent routines reduce uncertainty and help keep your focus on execution rather than the occasion.
Penalty shootouts will always be defined by pressure, but pressure does not have to dictate performance.
By staying present, regulating emotions, and trusting preparation players can give themselves the best chance to deliver when it matters the most.
