4. focus

Varying between high and low intensity is key.

Welcome Your Butterflies. “We grow up thinking that if we get really anxious before we talk or compete, there’s something wrong with us,” Afremow says. “But nerves are just your body getting ready to perform. You need that energy, so let it flow.”

Take Breaks. Save your focus for when you need it most. “If you grind for five hours, you’ll be so exhausted, you’ll make mistakes,” Dr. Lardon says. Instead, break for 15 minutes each hour.

Psych Yourself Down “If you call it a ‘big game’ or a ‘big day,’ you’ve already screwed yourself,” Afremow says. Instead, make like Wie and flip the script: “I always try to make practice feel like a tournament, and vice versa.”

Top: Tank, $55, skirt, $90, visor, $22, and shoes, $210; Nike.com. Watch; OmegaWatches.com

Above: Dress, $95 (available in May), and visor, $22; Nike.com

Styled by Lindsey Frugier. Hair, Steven Hoeppner for Oscar Blandi; makeup, Alexis Renny for Nars; Manicure, Donna D for Chanel Beaute.