Enhance Your Performance by Applying Principles from the World of Sports

April 1, 2025

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–by Matteo Costanzi, author of The Athletic Musician: Integrating Sport Strategies for Better Practice and Performance

Most people think of music and sports as two very different worlds. One is about artistry and emotion, the other about strength and endurance. But in reality, they share a lot—dedication, discipline, and the need for smart, structured training.

At first glance, the demands of a musician and an athlete may seem worlds apart, but in reality, both require an intense level of focus, rigorous training, and mental resilience. Athletes push their bodies to the limit, fine-tuning their strength and technique through structured training. Musicians, though primarily working in an artistic realm, similarly refine their skills through deliberate, repetitive practice.

In both fields, success doesn’t come from talent alone; it requires strategic planning, consistency, and the ability to perform under pressure. Athletes rely on coaches to guide them, and musicians depend on teachers and mentors. The mindset of continuous improvement is key in both disciplines. By applying the lessons learned in sports, musicians can develop better habits and a healthier relationship with practice and performance.

What Musicians Can Learn from Athletes

Athletes don’t just say, “I want to be better.” They set SMART goals—specific, measurable, achievable, relevant, and time-bound. Musicians can do the same, making progress more visible and practice sessions more focused. Instead of a vague goal like “I want to improve my technique,” a musician might set a goal like “I will master the first movement of my concerto within the next three weeks, focusing on articulation and dynamic control.”

Have a Structured Routine—Like athletes follow a training plan, musicians benefit from organized practice schedules. Instead of just playing until they feel tired, they can structure sessions to balance technique, repertoire, and mental preparation. Athletes carefully time their workouts and recovery periods to avoid burnout; musicians should do the same by planning efficient, well-balanced practice sessions.

Train Your Mind—Performance anxiety affects both athletes and musicians. Sports psychology techniques like visualization, mindfulness, and positive self-talk can help musicians feel more confident and in control on stage. Just as a runner might mentally rehearse a race before stepping onto the track, a musician can visualize a flawless performance before going on stage. Practicing deep breathing and relaxation techniques can also reduce tension and improve stage presence.

Track Your Progress—Athletes use journals, video analysis, and performance stats to see how they’re improving. Musicians can do the same by keeping a practice log or recording themselves. Tracking progress provides tangible evidence of improvement, making practice more rewarding. Reviewing recordings helps identify areas that need work and highlights strengths that might otherwise go unnoticed.

Rest and Recovery Matter—Athletes know that rest is just as important as training. Musicians often forget this, pushing themselves to the point of burnout or injury. Taking breaks and paying attention to physical health is key to long-term success. Incorporating proper warm-ups, stretching exercises, and recovery periods can prevent repetitive strain injuries and improve longevity in a musician’s career.

Feedback Is Essential—Coaches are crucial for athletes, and teachers play the same role for musicians. Learning to process and apply constructive criticism is vital for growth. Athletes analyze their performance through detailed coaching feedback, while musicians can benefit from recording their practice sessions and reviewing them with a teacher. Seeking feedback and staying open to adjustments ensures continuous improvement.

Developing Mental Toughness—Beyond physical endurance, athletes develop mental toughness—the ability to stay focused, motivated, and resilient in the face of setbacks. Musicians, too, can benefit from adopting a performance-focused mindset. Developing preperformance rituals, practicing mindfulness, and reframing mistakes as learning opportunities are crucial strategies.

Sports psychology teaches athletes how to deal with pressure and setbacks. Musicians can learn to adopt a similar approach by understanding that mistakes are part of growth. Accepting failure as a stepping stone toward success fosters resilience and confidence.

A Smarter Way to Practice

By using sports-inspired strategies, musicians can practice more efficiently and enjoy the process more. My book explores these ideas in depth, offering practical exercises to help musicians get the most out of their time with their instruments. Whether it’s adopting a training mindset, refining practice methods, or building mental resilience, the lessons from sports can be transformative.

By thinking like an athlete, musicians can improve their skills, reduce stress, and perform at their best. Structured goal-setting, mental training, and proper recovery are just a few tools musicians can use to elevate their artistry.

—Matteo Costanzi is a musician (oboe and English horn) and former pole vaulter. He studied at the Conservatorium Briccialdi in Terni and the Utrecht Conservatorium, The Netherlands, and performs regularly with orchestras and chamber music ensembles, including the Residentie Orkest, and Philharmonie Zuidnederland. In his book, The Athletic Musician: Integrating Sport Strategies for Better Practice and Performance, he combines his experience in both worlds to help musicians train smarter and perform better, and provides musicians athletic training methods to make their practice regimens more effective and rewarding.

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