Mastering Pressure: Lessons from Ronaldo's Penalty Kick Success

What to Expect:

• Strategies from Cristiano Ronaldo to perform under pressure
• 5 actionable steps you can take today to be your best when it matters most

Pressure is part and parcel of peak performance.

In every context I've had the chance to work, mastering the toughest moments is a consistent stressor for those at the top of their game.

For NBA players, it was shooting at the free-throw line.

For NFL players, it was the 2-minute drill.

For the elite military members, it was keeping their cool while defusing live bombs.

Over the last 2 weeks, we've had the chance to watch some of the world's best in a pressure-packed situation on par with most of these (there's no way sports is as intense as war, though people draw the parallels).

Penalty kicks.

We had a unique opportunity to watch the greatest goal-scorer in international football history - Cristiano Ronaldo - deal with not one, but two penalty kicks to keep his team alive. In each of these kicks, he deployed 3 key strategies, consistently, to help himself perform under pressure.

You too can use these 3 tactics to help yourself manage your nerves and meet the moment.

Strategy 1: Calm Down

It made me feel better watching Ronaldo walk up to the spot and seeing him use the same technique I've had to practice to get myself through public speaking.

For a while, each podcast I'd do, keynote I'd give, or appearance I'd make ramped up my imposter syndrome and, as a result, my nerves. I'd be trying to get myself ready to go, and all I could think about was slowing my heart rate down enough to focus on my key message.

I started to look for some simple strategies I could deploy to help myself calm down quickly. I've regularly meditated (nearly daily for over a decade), but even that practice wasn't enough to get me fully present before these big moments. I began experimenting with different breathing techniques, including box breathing, 4-7-8, and 4-6.

And then I found the same technique I saw Ronaldo do twice against Slovenia. It ended up being exactly what I needed.

The physiological sigh.

This short inhale and long exhale sends a message to our bodies to calm down. The deep breath drives his heart rate down and helps him feel more composed and in control. This allows him to direct his attention to the task at hand and stave off distractions, which data shows is the single biggest threat to disrupting peak performance under pressure for the best in the world (Roberts, Jackson, & Grundy, 2019).

In fact, Ronaldo's wearable data shows that he, at the very least, is focused on the task (Whoop called it a "flow state" but I don't think that's quite right, though it sounds good).

When he was asked about this practice, Ronaldo said that he does it almost everywhere.

In practice.

In games.

In the gym.

At home.

He's turned this deep breathing into a habit so that he can access his ability to calm down even under the greatest pressure and brightest lights.

Strategy 2: Stick to Your Plan

Penalty kicks, like free throws, are one of the most practiced moves in sports. When you step to the spot, you want to have a consistent routine you use to help yourself execute seamlessly. Performance should be automatic.

Ronaldo kickstarts his performance with a deep breath, but the whole moment is a routine:

• How he takes the ball from the referee
• How he places it on the spot
• The way he poses and breaths
• How he executes his run-up and shot

He follows the same sequence of steps, which again generates a sense of control and comfort in the performance.

Routines have the added benefit of helping even the most intense moments feel like another day at the office. When we feel like the penalty we're about to take isn't the deciding factor at the Euros, the healthy sense of perspective allows us to improve our focus and not get overwhelmed. We want to recognize the gravity of the moment but not get consumed by it.

In this case, the routine allows Ronaldo to quickly get into action and execution. If your routine takes too long (there is one particularly famous NBA player who has a routine that lasts north of 30 seconds at the free throw line and misses often), you're more likely to make a mistake. The reason is that you're allowing time for your brain to be distracted, overworked, and less-than-optimal at the moment of execution.

To make your routine work for you, keep it short and simple - and practice often.

Strategy 3: Stay Confident

Even the best in the world miss sometimes.

In fact, Ronaldo has missed 59 of his last 60 free kicks and had one of his two penalties blocked.

But he never second-guesses himself. Each time he steps up to shoot, he follows the same routine. He doesn't question himself or how he executes. In the case of his second, made penalty, he doesn't even pick a different location.

He trusts that his training will lead to a good performance.

Confidence like this comes from extensive preparation and a past history of seeing yourself succeed. Everyone has a track record of past successes they can draw on or signature strengths they can leverage to deliver in these difficult moments. I

f you've done the work ahead of time and are aware of what makes you great, you can stick to your script and execute.

What You Can Do

If you want to perform better under pressure, there are a few things you can do to help yourself today.

1. Reframe the stress as a challenge.

When Ronaldo missed his first shot, he didn't dramatize the second. He kept the same approach and used it as an opportunity to showcase his skill.

2. Come up with a simple down-regulation technique.

The physiological sigh is one option, but it's not the only one. I know an executive who sticks his hands in his pockets and pinches himself when someone frustrates him so that he doesn't fly off the handle. Whatever it is, you want to come up with something short, simple, and easy to deploy on a moment's notice.

3. Practice.

There's some research on pressure training that shows athletes who practice under pressure perform better under pressure. Of course, this makes sense - but most people won't do it. If you want to get better at being your best when it matters most, you have to practice the skills, routines, and habits you need to be successful.

4. Develop a routine.

A short pre-performance routine can help you feel in control and allow for better execution.

5. Double down on your strengths.

I believe that everybody has a signature strength that allows them to be great at what they do. The key is to find yours and exploit it as often as you can. When you start to see yourself succeed, your confidence will bloom and your performance will rise to the next level.

If you’re interested in developing your high-performance skills, I’m releasing a book on my framework for greatness in the fall. You can sign up for the waitlist here: https://forms.gle/zTK3uDyCEEv3NtzH7

And, if you want more you can do right now, check out the educational email course I developed at highperformanceplaybook.alexauerbach.com.