Prepare Like A Pro: A Guide to Simulation Training for Coaches

Coaches in aesthetic sports like gymnastics, diving, and figure skating know the value of preparing athletes for the unique pressures of judged competition. Many already use simulation training to help athletes rehearse routines, manage nerves, and build composure. This blog post is not about starting from scratch. It’s about levelling up what you’re already doing, making simulation training even more effective, and leaving no stone unturned in your pursuit of helping athletes perform at their very best.

Drawing on sport psychology research and practical coaching strategies, this post explores how to refine simulation training so it builds confidence, reduces anxiety, and prepares athletes to thrive under pressure.

Why Simulation Training Matters

Simulation training involves recreating the sensory, emotional, and procedural elements of competition within the training environment. In aesthetic sports, this might mean staging mock events with judges, replicating warm-up protocols, or introducing crowd noise and time pressure. The goal is to make training feel as close to competition as possible, because familiarity breeds confidence.

Preparation is a key source of confidence for athletes (Vealey, 2001). When athletes feel well-prepared, they are more likely to believe in their ability to succeed. This belief not only enhances performance, it also acts as a buffer against competitive anxiety, particularly the cognitive symptoms that can undermine focus and composure (Hays et al., 2009).

Confidence: The Antidote to Anxiety

Confidence is not just a nice-to-have but an important strength that protects performers under pressure. Research shows that athletes with higher sport confidence experience lower levels of cognitive and somatic anxiety, and this confidence positively influences their performance (Chun et al., 2023).

This can be especially important in judged sports where athletes perform under intense scrutiny and unpredictable evaluation (Ayranci & Aydin, 2025). These conditions likely heighten the psychological demands of competing, increasing vulnerability to cognitive anxiety and mental blocks.

Simulation training builds confidence by reinforcing readiness. When athletes rehearse competition-like scenarios, they develop a sense of control and familiarity, which reduces uncertainty and fear of the unknown.

Practical Strategies to Level Up Simulation Training

To maximise the benefits of simulation training, coaches should focus on realism, consistency, and psychological relevance. Here are four strategies to take your current approach to the next level.

1. Simulate to Prepare, Not Just Perform

Design simulations that replicate the competitive environment as closely as possible.

Olympic gold medallist Tom Daley used simulation-style training to prepare for high-pressure dives. His routines included dryland drills, visualisation, and mock judging setups to replicate the scrutiny of international competition. Daley’s attention to detail, such as rehearsing dives with crowd noise and competition attire, helped him feel mentally prepared and confident on the platform.

These details matter. The more realistic the simulation, the more meaningful and confidence-building it becomes.

For example:

• Use volunteers (e.g. parents, teammates) to act as judges, seated in chairs and flipping score cards.

• Mimic competition attire, lighting, and music.

• Follow official warm-up schedules and timing protocols.

2. Reinforce Mastery Experiences

Confidence grows through successful experiences. Matty Lee, Daley’s synchronised diving partner, also emphasised simulation in his training. His mid-season workouts included explosive plyometric exercises tailored to mimic the physical demands of 10m platform diving. These sessions were often paired with mock competition setups, allowing Lee to rehearse both the technical and psychological aspects of performance.

Coaches can design scenarios that challenge athletes just beyond their comfort zone, then guide them through successful execution. These mastery experiences build self-efficacy, which is a key predictor of performance and resilience.

Coaches can also highlight progress and reinforce belief in ability by:

• Recording performances and review with athletes

• Celebrating small wins and technical improvements

• Focusing on process goals (e.g. composure, timing) rather than outcome alone

3. Integrate Mental Skills Training

Simulation is an ideal context to practise mental skills pre-performance routines, which are known to enhance focus and reduce anxiety. As explored in The SPRINT Project’s blog on pre-performance routines, routines help athletes direct attention to task-relevant cues and minimise distractions. Coaches can encourage athletes to rehearse these routines during simulation to build consistency and confidence under pressure.

Imagery is another powerful tool that complements simulation training. As detailed in The SPRINT Project’s post on imagery, athletes who use multi-sensory imagery (e.g., visual, kinaesthetic, emotional) can mentally rehearse competition scenarios with vivid realism. Embedding imagery into simulation sessions helps athletes feel as though they’ve “been there before,” even if it’s their first time competing at a venue.

4. Debrief to Build Self-Regulation

After each simulation, hold a structured debrief to encourage athletes to reflect. This will help to builds self-awareness and strengthens their ability to self-regulate under pressure.

Questions to ask include:

• What went well?

• What felt different from usual training?

• What strategies helped to feel more confident and manage nerves?

Call to Action

Confidence isn’t built in competition, it’s built in preparation. Simulation training offers a powerful way to help athletes feel ready, resilient, and in control. Share your simulation setups with The SPRINT Project community to inspire others and contribute to a strengths-based, evidence-informed coaching culture.

Conclusion: Prepare to Perform

In judged sports, performance is as much psychological as it is physical. Simulation training bridges the gap between training and competition, helping athletes rehearse not just their routines but their emotional responses, attentional focus strategies, and confidence cues.

By refining simulation sessions to be more realistic and intentional, coaches can empower athletes to face competition with calm, clarity, and conviction. Because when athletes feel prepared, they perform with confidence, and confidence is the key to thriving under pressure.

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Written by Prof Jennifer Cumming

References:

Ayranci, M., & Aydin, M. K. (2025). The complex interplay between psychological factors and sports performance: A systematic review and meta-analysis. PLoS One, 20(8), e0330862. https://doi.org/10.1371/journal.pone.0330862

Chun, D.-R., Lee, M.-Y., Kim, S.-W., Cho, E.-Y., & Lee, B.-H. (2023). The Mediated Effect of Sports Confidence on Competitive State Anxiety and Perceived Performance of Basketball Game. International Journal of Environmental Research and Public Health, 20(1), 334. https://doi.org/10.3390/ijerph20010334

Hays, K., Thomas, O., Maynard, I., & Bawden, M. (2009). The role of confidence in world-class sport performance. Journal of Sports Sciences, 27(11), 1185-1199. https://doi.org/10.1080/02640410903089798

Vealey, R.S. (2001). Understanding and enhancing self-confidence in athletes. In R.N. Singer, H.A. Hausenblas, & C.M. Janelle (Eds.), Handbook of sport psychology (2nd ed., pp. 550–565). New York: Wiley.