The 6 C’s of Sport Psychology: A Blueprint for Mental Toughness

Bridget Montgomery
Oct 28
3 min read

When people think of great athletes, they often imagine physical talent: speed, strength, skill. But what truly separates good from great is the mental game. Sport psychology highlights six key traits that build resilience, focus, and consistent performance. These are the 6 C’s of Sport Psychology: Confidence, Control, Commitment, Challenge, Concentration, and Competence (many readers will be familiar with the 4 C's, but recent research has added a few more to the equation).

Each of these is a skill you can strengthen no matter your sport or level. Let’s break them down.

1. Confidence

Confidence is belief in yourself, your ability to execute the skill or task at hand, and your preparation. It’s trusting that you’ve put in the work and can rise to the occasion.

Athlete story: Simone Biles has shared how she grounds herself by recalling her training and skills, reminding herself she’s ready.
How to build it: Track small wins in a performance journal, practice visualization, and reinforce positive self-talk.

2. Control

Control is the ability to manage your emotions and focus under pressure. Athletes with strong control don’t let stress derail them; they channel it into performance.

Athlete story: Michael Jordan was famous for staying calm when others panicked, turning nerves into laser-like focus. This made him one of the best clutch performers of all time.
How to build it: Use mindfulness, breathing techniques, and pre-performance routines to regulate your state.

3. Commitment

Commitment is about discipline and dedication to your goals, even when motivation dips. It’s showing up every day, not just when it’s easy.

Athlete story: Marathoner Eliud Kipchoge says, “Only the disciplined ones are free.” His consistency carried him to Olympic gold and the first sub-two-hour marathon.
How to build it: Focus on process goals > outcomes. Small, daily habits that move you toward your bigger vision.

4. Challenge

Challenge means viewing obstacles as opportunities for growth rather than threats. This mindset shift transforms pressure into fuel.

Athlete story: Serena Williams has often said she embraces pressure as a privilege, proof that she’s earned the chance to compete at the highest level.
How to build it: Reframe setbacks by asking, What can this teach me? Use challenges as stepping stones for growth.

5. Concentration

Concentration is the ability to block out distractions and lock into the moment. It’s not about “never losing focus,” but about refocusing quickly when your mind drifts.

Athlete story: Swimmer Michael Phelps used visualization and mental rehearsal so he could stay locked in, even when unexpected things happened (like swimming an Olympic race with leaky goggles).
How to build it: Practice present-moment awareness, use cue words, and create consistent pre-performance routines.

6. Competence

Competence is your actual skill level and mastery. It’s the foundation that allows the other C’s to work. When you feel competent, you’re more likely to feel confident and stay committed.

Athlete story: Steph Curry’s legendary shooting ability isn’t just talent; it’s built from thousands of hours of practice that gave him true competence and the confidence to take shots under pressure.
How to build it: Break skills into parts, practice deliberately, seek feedback, and celebrate growth.

Putting It All Together

The 6 C’s build on one another. Competence fuels confidence. Concentration strengthens control. Commitment turns challenges into opportunities. Together, these traits form the mental toughness toolkit every athlete needs.

The best part? These aren’t traits you’re born with, they’re skills you can develop. With practice and reflection, the 6 C’s can help you thrive not only in sport, but in school, work, and life.

References

Clough, P., Earle, K., & Sewell, D. (2002). Mental toughness: The concept and its measurement. In I. Cockerill (Ed.), Solutions in sport psychology.
Jones, G., Hanton, S., & Connaughton, D. (2007). A framework of mental toughness in the world’s best performers. The Sport Psychologist, 21(2), 243–264.
Gucciardi, D. F., & Gordon, S. (2011). Mental toughness in sport: Developments in theory and research. Routledge.
Weinberg, R. S., & Gould, D. (2019). Foundations of Sport and Exercise Psychology. Human Kinetics.