Three body language shifts that instantly boost your court confidence

To start off, the mind and body work TOGETHER. This means they influence each other constantly. For example, if you're feeling nervous, you might notice sweaty palms, "butterflies" in your stomach, or trembling hands. That’s your body responding to your mind.

But here’s the cool part: it also works the other way. We can use the body to influence the mind on purpose. If we shift our physical posture or movement, we can shift our internal state and boost confidence from the outside in. On a personal note, I grew up with poor posture, and it’s something I still work on. I especially notice my posture drops when I’m feeling nervous, sad, or out of place which is super common!

Psychology backs this up with research on embodied cognition, the idea that your body and brain are in constant conversation. But in the world of sports psychology, this connects closely with psychophysiological self-regulation. This is a fancy term for how athletes can use physical cues (like posture, breath, and movement) to manage their mental and emotional states.

It also ties into biofeedback and arousal regulation, core concepts in mental performance training that show how adjusting your body can help keep your nervous system in the “optimal zone” for performance (aka - not too hyped, not too flat).

So if we want to feel more confident on the court, we don’t always have to start with our thoughts, we can start with our body!

Here are three body language shifts you can use to instantly boost your court confidence:

1. Stand Up Straight (Yes, Like Your Grandmom Told You)

When you stand tall with your shoulders back, you're not just helping your spine, you’re literally changing your brain chemistry. Research shows that upright posture can increase testosterone (the confidence hormone) and decrease cortisol (the stress hormone). Translation: you’ll feel more powerful and less panicky.

On the flip side, slouching can do the opposite. It signals defeat, even if you’re not feeling it yet. And get this, other people pick up on that signal, too! Posture is contagious. So even if you're faking it at first, your body (and your opponent!) will start to believe it.

2. Level Your Gaze (No More Staring at Your Shoes)

I get it. When you're feeling unsure, it’s tempting to look down. This may even feel like an automatic response for you! But a downward gaze sends a signal to your brain: "I’m not in charge here." It also triggers submissive or defeated emotions, which are not helpful when you're trying to crush it on the court.

Instead, lift your chin and keep your eyes level or slightly above the horizon. This helps keep your mindset steady and assertive. Plus, you’ll look more engaged and confident—which can subtly psych out your opponent (in the nicest way, of course).

3. Move Deliberately (Like You Meant to Do That)

If your body’s moving quickly and erratically, your brain assumes: “Yikes, we must be in danger!” And BOOM, cue the anxiety spiral. But when you move with calm, purposeful energy, you're telling your nervous system, "We got this."

Try this: between points, walk back to the baseline like a boss. Don’t rush. Breathe. Bounce the ball with intention. Even if you accidentally bounce the ball off your foot and it slowly rolls away (been there, done that), take your time going to pick it up. These little moments of control help anchor your focus and send a message, to yourself and everyone watching, that you’re composed, present, and locked in.

To sum it up: Your body isn’t just along for the ride—it’s a powerful tool for mental strength. When you carry yourself with confidence, your mind starts to catch on. So next time you step onto the court, remember: Stand tall. Gaze level. Move with purpose. As the famous Billy Jean King says, "Pressure is a Privilege". Your ability to compete is already a win.

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