When it comes to playing your best in sports, there are lots of people you can talk to about nutrition and building strength. But what about mental toughness, and how to best harness the mental energy needed to play your best? Fortunately, this is where the field of psychology can really help athletes, especially by better understanding the Yerkes-Dodson curve (also known as the Inverted-U theory). This model suggests that there is an optimal level of arousal (human energy) for peak performance, though “more” isn’t always better. Performance does increase with arousal — to a point — but once arousal levels become too high, performance actually begins to decline. The Yerkes-Dodson curve is a valuable tool for understanding how to achieve optimal human performance, and can be important for parents, coaches, and kids to understand.
Understanding human performance
The Yerkes-Dodson curve is a supporting tool for psychologists and others who need to understand how different levels of human arousal can impact performance. The model can also be used to help individuals identify their own optimum level of arousal for different tasks.
Low arousal & performance
If arousal levels are too low (i.e. kids are lethargic before going out to compete), it can lead to poor focus and apathy. When kids are bored, they often daydream or become disengaged from practice and games. This mindset can direct to poor performance, including errors and accidents. For example, if a kid is not focused on the field he or she becomes vulnerable to making mistakes, being physically roughed up, or injured and need of medical attention.
High arousal & performance
If arousal levels are too high (i.e. kids super nervous to compete), it can lead to anxiety and poor performance. When kids are anxious, they increase the likelihood for mistakes — or completely freeze up. This mindset leads to sub-optimal performance, lowered confidence, and poor coping.
The OPTIMAL level of arousal
The optimal level of arousal for peak performance is often referred to as the “Zone.” This is because it is not too high and not too low, but just right. When kids are in the zone, they are able to perform their best as mind and body work together, leading to synchronized muscle-memory movements.
Example: A young basketball player and the Inverted-U theory
Low Arousal: The player just woke up, isn’t really focused, and feels no pressure to win.
→ Result: Misses shots, slow reaction time, low effort.
Moderate Arousal: The player feels excited but calm—focused, motivated, and ready to compete.
→ Result: Hits shots, communicates with teammates, makes smart plays. Optimal performance.
High Arousal: The player is overwhelmed—parents are shouting from the sidelines, it’s a championship game, and anxiety takes over.
→ Result: Rushes decisions, makes errors, struggles to focus.
Final thoughts
Mental toughness plays a big part in sports, especially when it comes to success. The Inverted-U theory is empirically supported by ample research, and is an approach all athletes — including kids — can use for self-improvement. Parents and coaches can help kids better control their emotions by emphasizing mental health and mental toughness, and helping kids develop pre-game routines, as well as safe and effective coping mechanisms. As kids begin to learn about themselves and how to best prepare for competition, they will develop their own ways to moderate arousal and get in the zone more regularly.
drstankovich.com
