What Advice I Would Give Sam Konstas Ahead of His Test Debut

Sam Konstas is about to take on one of cricket’s biggest challenges: making his Test debut against India in the Boxing Day Test. With the series tied 1-1, the stakes are high and Konstas faces the formidable task of taking on Jasprit Bumrah, one of the world’s best bowlers, who has dominated Australian batsmen throughout the series (averaging under 11 per wicket).

After the announcement earlier this week that Konstas would make his Test debut, I was having lunch with a colleague, and we found ourselves discussing what advice we would give Sam ahead of this big moment. From that conversation, the idea for this article was born. (I’d be keen to hear how other mental performance coaches, sports psychologists and mindset experts would approach this as well.)

So, what advice would I give Sam? Drawing from my experience working with athletes across a wide range of sports - everything from ballet and boxing, swimming and soccer, hockey and handball, tennis and triathlon, cycling and cricket - I’d offer him this mental framework to help him rise to the occasion.

1. Pressure is a Mental Construct - Choose How to Respond

In high-stakes situations, the concept of "pressure" is often discussed, but I’d suggest Sam view it differently. Pressure is not something inherent to the situation itself, but a mental construct - a way of interpreting the challenge at hand. When athletes experience what they call “pressure,” it’s often the result of focusing too much on the external circumstances, such as the importance of the moment, the crowd or the expectations of others.

The best performers, however, don’t necessarily experience "pressure" in the traditional sense. Instead, they focus on the task at hand. When Sam steps onto the field, the only thing that truly matters is the ball coming towards him, the movements of the bowlers, and how he responds in that moment. Essentially, playing what’s in front of him. In a way, when you’re fully immersed in the process - when you're in the "zone" - you aren't conscious of pressure. You are simply doing what you’ve trained for, trusting your instincts and remaining present.

So, I’d encourage Sam to acknowledge any feelings of anxiety or pressure he might experience but remind him that these feelings don’t define him or his performance. Pressure is not something he has to be governed by; instead, he can choose how to respond to it, focusing solely on the task before him.

I would also encourage Sam to be kind to himself in moments of anxiety or doubt. It’s natural to feel nervous or pressured, but these feelings don't need to dictate his performance. Self-compassion allows him to acknowledge those emotions without judgment, making it easier to refocus on the task at hand. Recognising that experiencing anxiety doesn’t diminish his ability to perform can be empowering.

2. Reconnect with Your Purpose, Not Just Performance

In cricket, as in any high-performance environment, athletes often get caught up in the idea of simply performing or winning. But for sustained success, I’d advise Sam to reconnect with his deeper purpose, the “why” behind his passion for the game. When athletes are connected to their purpose, they’re less likely to be distracted by external pressures and can stay motivated even when faced with adversity.

Sam can also develop mental routines that help him reconnect with his purpose before stepping onto the field. A mental routine might include visualising what success looks like beyond the result, whether that’s the enjoyment of the game, the challenge of the contest or the opportunity to learn and grow. These routines help ground Sam in the present moment and keep him aligned with his bigger goals. Mental rituals also provide a sense of control and consistency, which can be incredibly valuable when the stakes are high.

3. Focus on the Process, Not the Outcome

Cricket, like many sports, is as much about the process as it is about the result. The pressure to perform well in front of millions of viewers (and the 90,000 at the MCG today) can often lead to an overemphasis on the outcome. Instead, I’d advise Sam to focus on what he can control: the present moment. Whether it’s facing a particular delivery or adjusting to a new environment, Sam should focus on the process, the next ball, the next movement, rather than obsessing over what could go wrong or what the outcome might be.

Sam can improve his performance by focusing on what he can control, which is the approach and effort he brings to each moment. This might involve creating small wins throughout the match that help build momentum and confidence, rather than thinking about scoring a certain number of runs or achieving a specific result. These process-driven habits allow athletes to stay calm and focused even in the most intense situations.

4. Embrace Psychological Flexibility

Being mentally flexible is key when it comes to dealing with the inevitable challenges that will come Sam’s way. It’s natural to encounter difficulties, mistakes or moments of doubt during a Test debut, but the key is how you respond. Psychological flexibility means having the ability to adapt to changing circumstances, learn from setbacks and refocus quickly. When things don’t go as planned, Sam shouldn’t get caught up in self-criticism or frustration. Instead, he should focus on adjusting his approach and getting back into the flow. Being flexible in how you think and act will allow you to stay present and perform at your best, regardless of the situation.

5. Trust the Path

Finally, I’d encourage Sam to embrace the PATH framework, a tool I’ve developed to help athletes build confidence. It’s not about avoiding pressure but instead shifting focus back to things Sam can control and trust.

Preparation: Trust in your preparation - not just the most recent sessions but the accumulation of all your practice, hard work and experience. Every net session, every moment spent honing your technique, is a building block that has prepared you for this debut. Trust in that foundation, Sam.

Ability: Trust in your ability. You’ve earned this opportunity, and you are worthy of being here. Don’t let self-doubt creep in. You’ve earned your place through hard work, skill and consistency. Own the fact that you belong on this stage. (You’re worthy because you’re here.)

Talk: Trust in your self-talk. The internal dialogue you have with yourself is powerful. When negative thoughts arise, replace them with positive, truth-based affirmations. Use statements like, “I am prepared for this,” or “I trust my ability.” These words will help ground you, no matter what challenges arise.

Here (and Now): Finally, trust in the present moment. When you’re out on the field, the only thing that matters is the next ball, the next moment. This is where you want your focus to be - fully immersed in what’s happening right now. Leave behind any thoughts of what might happen or what has happened. The best performances come when you’re fully engaged in the task in front of you.

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