How Marcus Pedersen Handles the Pressure at the Top – 4 Essential Tips for Mental Strength
“You’re aware that so many people are watching you, and you don’t want to let anyone down. I still get butterflies before every match.” While some players thrive under the spotlight, others struggle with the intense pressure and high expectations that come with professional football. In an exclusive conversation with Life After Football, Marcus Pedersen shares four essential tips for handling pressure like a pro.
Tip 1: Breathing
It might sound like a cliché, but according to Marcus Pedersen, this one is worth opening the door for. There really is such a thing as breathing the right way. The defender owes his tireless appearance partly to high performance coach Robbin Vredeveld. Marcus Pedersen: “Thanks to Robbin’s exercises, I cover the most ground on the field and I’m the slowest to run out of energy. I also have more control over my emotions.” So the breathing exercises play an important role not just physically, but also mentally. “After a session, my mind is almost completely clear. I feel great immediately.”
“When I notice I’m not good at something, I must and will change that as quickly as possible.”
Tip 2: Find a physical outlet
“I also go to a boxing coach to stay fit. Just like the breathing coach, that’s organized through the club. It feels amazing to punch your stress away.” Pedersen admits he underestimated boxing at first. “Before my first boxing session I thought: how hard can it be? If I can cover 12 kilometers on the field, I can surely box for three minutes. Let me tell you, I was wrong. Since those first few minutes, I have gained even more respect for people who practice this sport at a high level.”
He was determined to improve, which is nothing new for the Feyenoord player. “Whenever I notice I’m not good at something, I must and will improve it as quickly as possible. It can be anything. Even if I’m playing a game of table tennis and my teammate or opponent is better, I’ll keep practicing until I get better too.”
“You can’t let yourself be influenced by everyone and everything.”
Tip 3: Keep your friends close and your family closer
According to Pedersen, the environment we create around ourselves determines whether or not we are happy. He says that’s why it’s key to only reflect with a small group of people you can trust. “People will always have an opinion, especially when you’re not performing well. You can’t let yourself be influenced by everyone and everything. Talking about your thoughts and experiences is good, but only do it within your inner circle.”
“You can achieve things at every level.”
Tip 4: Don’t treat small things as small
Marcus Pedersen explains: “You can achieve things at every level. Keep reminding yourself that you’re allowed to be proud of yourself. If you’re only happy with major successes, you’ll stand in the way of your own happiness.”
We asked the Norwegian for an example. “Of course I’m proud when I prevent a goal or score one, but I’m also proud just to play in a stadium at all. I’m proud knowing that 50,000 people are watching me when I step onto the field. I’m proud of the trusted circle I’ve built around me. I’m proud when I notice I’ve improved a little at table tennis compared to the last time.”
